Officially Picking Things Up And Putting Them Down Again

COH

You learn more from the bad days man - remember how you feel now and just dont let it happen again :-)

Weight cutting can take its toll - that might have been a factor, even with a 24hr weigh theres no guarantee of feeling great the next day if you were depleted.

An opener particularly at your first comp should be something you know you could do having contracted ebola, with a broken foot, and possibly after being set on fire by someone.

Alf Veedersane

You're training for everything to go right on the day and the truth is some days it just won't go right, no matter how well you've prepared.

I'd say the stress levels of feeling rushed didn't help the squat.

But you matched the bench PR on the day and had a go at the deadlift PR when you're tired and p*ssed off.

You had a rough start. Being rushed threw all the good of having the nap etc out the window. You're on the back foot, stress through the roof...and then you've to go squat heavy.

All the hard work in preparing has still been done. You haven't undone anything.

Get your next comp lined up, figure out what you'd change about the day itself and learn from it.

But remember, you weren't far off leaving with two PRs from three lifts.

laserlad2010

COH wrote: »

An opener particularly at your first comp should be something you know you could do having contracted ebola, with a broken foot, and possibly after being set on fire by someone.

In hindsight I now agree fully! I just do what I'm told though :P

Thanks lads. It's just one thing to fail in the gym, another to fail on a stage... three times!

Watching the IPO on the Sunday made me feel a bit better as those monsters were failing two out of three lifts at times.

Alf Veedersane

laserlad2010 wrote: »

I had no mental strength, lads were lifting huge weights there and I struggled with a weight I'd smashed only two weeks previously.

My coaches just told me to get my head straight, they thought it was just nerves but I was done. Walked out again and dropped into the hole, nothing.

Just on this, that's one place you don't ever want to let yourself go again. It can happen because it's your first full comp, up on stage, an audience and next thing you miss a lift you would normally crush.

But it happens to the best of them. You just wipe it clean and remember the last time you walloped it in the gym and remember it's something you're comfortable lifting and then you go back and nail it on your next lift.

Someone, i think it was Henry Ford, said something along the lines of "whether you think you can or you can't, you're probably right". I think he was talking about benching at the time but it applies to everything.

DylanJM

What weight was your opener? I'm not sure if that's mentioned in the post.

I'm not a powerlifter but a red flag for me is that you mention struggling with a 120kg triple (I'm assuming w/o wraps?) during the warm up having previously done a 200kg wrapped squat in training. For me that doesn't add up at all (even accounting for your raw squat being somewhat lower than your wrapped squat) and, to me at least, may suggest something could be amiss with your training or technique. The fact that you didn't have the same problems with the bench or DL I think also supports this.

laserlad2010

DylanJM wrote: »

What weight was your opener? I'm not sure if that's mentioned in the post.

I'm not a powerlifter but a red flag for me is that you mention struggling with a 120kg triple (I'm assuming w/o wraps?) during the warm up having previously done a 200kg wrapped squat in training. For me that doesn't add up at all (even accounting for your raw squat being somewhat lower than your wrapped squat) and, to me at least, may suggest something could be amiss with your training or technique. The fact that you didn't have the same problems with the bench or DL I think also supports this.

My opener was 175kg, something I'd done easily in the gym when we tried it.

My point about the 120kg triple was mentally I wasn't right. A 120kg triple would have been halfway through my warm up during a gym workout, no sweat, nice and fast.

I'd benched and deadlifted in a comp before, I knew what the deal was, and I prefer those lifts to squats any day.

We'll be revisiting my technique and you'll have to question my training with my coaches:D but thanks for the analysis.

whippet

I feel your pain lad.

I was there on Saturday when you bombed … and my heart went out to you.

The running order of the day went really quick … the organisers ran a great show and they were an hour a head of schedule at lunch time and something unheard of when 70 lifters were set to take to the platform.

There are a couple of lessons to learn from that day … your first full power:

1- Never leave the venue (at least never lose touch with the venue) as you never know what might happen
2- Always be prepared to drop your opening weights, especially on the squat. Your opening squat is only to get you in the game everything after that is about building a total.
3- Expect the unexpected. The mono in the warmup room was put out of action by one of the coaches who raised it too high and the bottle popped out .. actually it nearly took the hands off another coach standing behind it.
4- Nerves .. they are the fuel and the poison that will ruin a day. If your not nervous your not normal .. but its how you deal with the nerves. For first time or novice lifters the best way to deal with nerves would be to set an opener which as said before could be done on one leg with an arm tied behind your back.
5- Realise your mistakes and get back on the platform again .. and rediscover the reasons why you spent months preparing and took a weekend out of our life to compete.

It was a great competition and the addition of the AIPO (tested) section was a real success as far as I could make out. I enjoyed every minute of it and while I didn’t hit any PBs I had an overall competition PB and comp PB on all three lifts.

The equipment, venue and promoters were brilliant.

On the IPO side of the house on Sunday there were some massive lifts .. a 345 RAW (with Wraps) squat.

laserlad2010

whippet wrote: »

I feel your pain lad.

I was there on Saturday when you bombed … and my heart went out to you.



There are a couple of lessons to learn from that day … your first full power:

.

Yeah don't get me wrong, the competition itself was fantastic and I've no complaints. I loved watching it all and being involved. Definitely next time I'll be keeping a closer eye on proceedings!

I think a lower opener might have helped but the nerves were something awful and I'll have to do a bit of motivational research to help beat it again.

I've worked beside that lad Jake in Boyneside in Drogheda and he's monstrous. Just so wide :D

Thanks lads for all your words of support and analysis. I've always had a poor squat and I'm just going to have to knuckle down for a few months and really work on it.

whippet

laserlad2010 wrote: »

I've worked beside that lad Jake in Boyneside in Drogheda and he's monstrous. Just so wide :D

and he is still somewhat a novice for competitions !

Beau

Well,

I'm entering the below beginner competition. It'll be my first one. I'm a rugby player first but this would tie in nicely as I come to the end of my pre preseason. You don't have to get all the gear etc but if you don't your score isn't official. I'd like to do it properly even if it's not a serious comp. So what do I need!? I bought this belt in the below link which i think is allowed and I have Adidas lifting shoes. I need a singlet, anything else?

Belt: https://www.amazon.co.uk/dp/B01M62IER7/ref=pe_385721_37038051_TE_3p_dp_1

Event: https://www.facebook.com/events/1026502100814097/?ti=cl

Alf Veedersane

Beau wrote: »

Well,

I'm entering the below beginner competition. It'll be my first one. I'm a rugby player first but this would tie in nicely as I come to the end of my pre preseason. You don't have to get all the gear etc but if you don't your score isn't official. I'd like to do it properly even if it's not a serious comp. So what do I need!? I bought this belt in the below link which i think is allowed and I have Adidas lifting shoes. I need a singlet, anything else?

Belt: https://www.amazon.co.uk/dp/B01M62IER7/ref=pe_385721_37038051_TE_3p_dp_1

Event: https://www.facebook.com/events/1026502100814097/?ti=cl

All you need is singlet, cotton t-shirt, budgie smugglers. Knee high socks for deads. Other than that, you should be ok.

Best of luck and enjoy it!

Beau

Cheers, would rugby socks be OK?

What's the story with the gear anyway? Why not just let you lift in whatever clothes you want?

Oh, last thing, I'm 95kg. I was just going to rock up and lift but seeing the weight classes I'd be bundled in with much heavier guys (think 105kg is the max?). Should I try and get to 93kg or just leave it? I'm thinking just leave it but interested to hear opinions.

Alf Veedersane

Beau wrote: »

Cheers, would rugby socks be OK?

What's the story with the gear anyway? Why not just let you lift in whatever clothes you want?

Oh, last thing, I'm 95kg. I was just going to rock up and lift but seeing the weight classes I'd be bundled in with much heavier guys (think 105kg is the max?). Should I try and get to 93kg or just leave it? I'm thinking just leave it but interested to hear opinions.

You could say that about most sports etc that have codes around what you wear, tbf. Something like the jocks rule is so there is no potential (lifting) support/benefit from them. You could say it's ok to wear a jumper and trackie bottoms but then someone puts on gear underneath.

Rugby socks should be fine. It's just to stop shin blood getting on the bar.

Just go and lift. Don't cut. It doesn't matter what grade you're in at this point. It's about going out and trying to get some PRs on the platform. Where that places you is kind of irrelevant.

Beau

Yeah fair point. Thanks. Cool, looking forward to it anyway. Living in Dublin and going to make it a weekend away in Derry with the girlfriend .

I presume converse are fine for the deadlifts?

Alf Veedersane

Beau wrote: »

Yeah fair point. Thanks. Cool, looking forward to it anyway. Living in Dublin and going to make it a weekend away in Derry with the girlfriend .

I presume converse are fine for the deadlifts?

Yeah Cons are fine.

whippet

Just go and do it ... a singlet would be nice but it's a novice comp so shorts and t-shirt will be fine.

Rugby socks are fine for deadlifts and cons are ideal .. I wear cons for all my lifts .. lifting shoes dont do anything for my squat.

It's your first comp so my advice .. don't go out and spend a fortune on clothes and gear .. you might decide it's not for you and waste the cash. Don't even think about weight classes ... just weight in and lift; you are only competing with yourself.

Make sure you know the rules ... you would not believe the amount of people who fail lifts based upon ignoring or ignorance of simple rules. Things like waiting for commands, putting the bar back down under control, arse, heels or head lifting in the bench etc.

I've no doubt you'll enjoy the day.

I can't tell if you have a coach or are totally self thought ? It would be worth while contacting a local powerlifting gym to pop in for a session and go through the lifts, rules and your form ... it's a very friendly sport and gyms with powerlifting teams are very welcoming to new lifters and offering advise.

Beau

I have everything bar a singlet, so if I can pick one up cheap, I will.

Yeah, I'm self thought but in the past I've done crossfit and other group class style gyms where they do coaching. Will read up on the competition rules though, thanks. It would be crap to miss a lift over a rule break.

Alf Veedersane

Beau wrote: »

I have everything bar a singlet, so if I can pick one up cheap, I will.

Yeah, I'm self thought but in the past I've done crossfit and other group class style gyms where they do coaching. Will read up on the competition rules though, thanks. It would be crap to miss a lift over a rule break.

The one rule people miss on, in my limited experience, is not waiting for commands. Especially in the squat when they don't wait for the rack command after finishing the squat. Start-press-rack commands for bench take a bit of getting used to as well.

Yeah half the time during training I'll do my little pause before reracking after a squat just for habit

whippet

Beau wrote: »

I have everything bar a singlet, so if I can pick one up cheap, I will.

Yeah, I'm self thought but in the past I've done crossfit and other group class style gyms where they do coaching. Will read up on the competition rules though, thanks. It would be crap to miss a lift over a rule break.

Since you have no exposure to a competition before i'd really recommend having a session in a powerlifting gym.

But as for the comp here are a few things that i'd advise based on my limited experience.

Preparing for the day

Take the week before the comp as a de-load week and don't lift anything .. others may be able to explain the science behind it but your body will thank you for it.

Sleep and eat well in run up ... forget about weight classes for your first couple of comps .. eat good food and plenty of it.

the morning of the comp have a good breakfast but nothing that will upset the stomach with the nerves that you will feel.

Drink plenty of water.

Have your gear ready and make sure you have everything you might need on the day. You don't want to have to run to a shop or calling people to get stuff for you.

Prepare food for the day .. it is a long day and you will need plenty of food .. carbs, sugars etc.

Picking your weights

Your first attempt at any of the lifts should be a weight that you will hit even with the worst hangover and broken leg ... especially your squat. This is what gets you in the game, settles the nerves and ensures that you don't bomb out.

Ideally your numbers would be something in the range of 1st attempt is 85-90% of your one rep max, 2nd lift would be 95-100% of your 1 rep max and the 3rd attempt is a PB. However; for a first comp i'd be looking at 80-85% of your 1 rep max for your opener.

Remember; lifting in the gym is totally different to lifting on the platform .. equipment is different, pressure is different, you have referees and only one shot at getting it right.

Your target should be to hit a PB on your lifts - but actually getting up there and doing can be reward enough for first timers.

on the day

Get to the venue in plenty of time for your weigh in .. the weigh in times should be posted in advance along with estimated flight times (I say estimated as a lot can change during the day depending on how the comp is running)

If your flight is starting at 11am .. be in the warm up room about 45 mins before and do your warm up. This is where you have to become selfish (not rude) ... have your warm up planned and stick to it.

Make sure you know the running order and who is lifting before you .. keep an eye on the flights as they might change and if possible have someone with you as a handler who will do all this for you.

For me I have a very simple and structured warm up.

I will foam roll, resistance band work, hips, glutes etc .. then I will hit 5 warm up squats. So based on a 230kg opener I would do:

Bar only - 5-10 squats.
70kg - 2 reps
120kg - 2 reps
170kg - 1 rep
210kg - 1 rep

depending on how the 210 (last warm-up) felt .. fast - slow - light - heavy; I would change my opener up or down or just stick to the plan.

After your last opener go behind the platform and wait your turn.

After your lift you generally have 1 minute to give your next attempt to the top table .. if you fail your lift you still have to give your next attempt .. even if it is the same weight.

You can not attempt a weight lighter than your previous attempt.

You can change your openers up to 5 minute before the flight starts (but check with the organisers to make sure this is the case)

Don't leave the venue .. I have seen it a couple of times where people leave the venue and don't know that the comp is running a head of schedule and arrive back to start a warmup to realise that they will be called to the platform within minutes.

Blacktie.

Anyone getting excited for Cork? I'm lifting Saturday in the 83kg category. Plan on opening with my previous 3rd attempts in January.

I'm opening on just under my 3rds from last sept. No idea about opener for squat esp as i have a belt now

Alf Veedersane

Blacktie. wrote: »

Anyone getting excited for Cork? I'm lifting Saturday in the 83kg category. Plan on opening with my previous 3rd attempts in January.

Even on deadlifts?

Jaysis. Someone took off on the bullet gain train!

Blacktie.

Alf Veedersane wrote: »

Even on deadlifts?

Jaysis. Someone took off on the bullet gain train!

Especially on deadlifts! Have to redeem myself for that one.

Thinking of pulling it tomorrow to see how it feels. I'll be damn close to it program wise anyway so might just push a bit more and count it as my opener test. It's going to be an interesting one as it's been a long time since I've even gone to 90% based off that number.

Alf Veedersane

Fair play, man!

I'm not sure how I'm going to go about it...especially with the squat. I could be very conservative on openers, reasonably so on 2nd to keep me fresh for the big one.

On the other hand, I could just go with equalling 3rd lift from last day on opener.

Bench and deadlift I have an idea of where I'll go on first two. Won't be any PR on DL til 3rd lift, if I'm to get a PR.

VW 1

Alf Veedersane wrote:

Bench and deadlift I have an idea of where I'll go on first two. Won't be any PR on DL til 3rd lift, if I'm to get a PR.

What kind of numbers are you looking at compared to gym PRs? Can imagine an all time PR on a platform would be an outstanding lift considering you need energy for all three disciplines on the day.

Alf Veedersane

VW 1 wrote: »

What kind of numbers are you looking at compared to gym PRs? Can imagine an all time PR on a platform would be an outstanding lift considering you need energy for all three disciplines on the day.

I equalled all 3 gym PRs at the last comp. I expected to be under them going into last comp because I imagined the different conditions etc would change the game more.

The warm ups will dictate on the day but I'm confident of at least 2 PRs. I haven't tested max since last comp so I've no gym PRs as a reference on the day. But training numbers going well

VW 1

Have you modified your training approach since starting to compete? Giving a lot of thought to going back to Hanley's gym with the powerlifting side of things being the main motivator but will likely be the end of the summer by the time I can make a switch.

Alf Veedersane

VW 1 wrote: »

Have you modified your training approach since starting to compete? Giving a lot of thought to going back to Hanley's gym with the powerlifting side of things being the main motivator but will likely be the end of the summer by the time I can make a switch.

Much of it is similar since the last comp, in a sense, but the training cycle before the last comp and this were different than before.

More volume on the main lifts but by training more of each across the week. The accessory work is based on what I need to work on.

Mellor

Alf Veedersane wrote: »

I'm not sure how I'm going to go about it...especially with the squat. I could be very conservative on openers, reasonably so on 2nd to keep me fresh for the big one.

Wouldn't there be a bit of a benefit in targeting the "the big one" on lift 2? That way, you are fresher going for the PR, can have 2 cracks at it if you make a mistake and, if you have the 3rd to go for broke if the PR flys up.

Just a though from somebody who doesn't compete. I always lift better when I get to a PR attempt ASAP. I know there's a certain achievement in going 3 for 3 (or 9 for 9). But I'd also feel that if you aren't missing your 3rd lift occasionally, you are probably leaving a few KGs behind.

Actual seasoned lifter free feel to tell me I'm talking bollox

Alf Veedersane

Mellor wrote: »

Wouldn't there be a bit of a benefit in targeting the "the big one" on lift 2? That way, you are fresher going for the PR, can have 2 cracks at it if you make a mistake and, if you have the 3rd to go for broke if the PR flys up.

Just a though from somebody who doesn't compete. I always lift better when I get to a PR attempt ASAP. I know there's a certain achievement in going 3 for 3 (or 9 for 9). But I'd also feel that if you aren't missing your 3rd lift occasionally, you are probably leaving a few KGs behind.

Actual seasoned lifter free feel to tell me I'm talking bollox

I would be more on that side of thinking tbh.

Just trying to tease out the pros and cons of it and see if the other option stacked up. I can see some benefit in being fresher for a crack at something 'big' on 3rd.

But I'd also rather having a feel for something not to conservative on 2nd to gauge the 3rd.

My original plan was to take a small PR on 2nd to bank it and go for a 10kg comp PR on last. But that was without knowing how the last couple of weeks of training would go amd what I could potentially do.

Small plus big pr is where I'd be at too

whippet

I wouldn't call myself a seasoned lifter, but i have done about 8/9 comps so far and what advise I would give is to be conservative on the openers .. really conservative; remember this is the lift that gets you in to the game.

My last comp I really went down this road and ensured that all my three openers were simple, weight wasn't going to be the problem. It was the best nerve settler and then I aimed for 95-97% of my gym PR for the 2nd attempts with a view to hitting PBs on the 3rd attempts.

It didn't quite go to plan as I missed the 2nd lift on the squat and bench .. nothing to do with weight .. just set myself up wrong. In the end it was 3 competition PBs.

Remember, it is a long day and hitting 3 PBs with 9/9 is the exception rather than the rule. By the time of your last deadlift you will feel anything but fresh and will be pulling on adrenaline more than anything.

Someone mentioned earlier about doing a heavy deadlift today .. that is madness with a comp on saturday. One of the best dead lifters in the country told me that you only have a certain amount of heavy pulls in you each year. To do even 80% a couple of days out is not a good idea. Leave it alone and trust that you have done the prep.

As for the warm ups ... aside from physically warming you up; this is the time to guage how the body is on the day. Don't over do it. I have seen people almost do a full squat session while warming up for the first lift and leaving it all in the warm-up room. Over the course of the day you will have plenty of lifting to do so be prudent with the warm-up.

take a max of 5 lifts before your opener .. last three being singles and last one about 90% of your opener. If the last one is a grinder, feels heavy or in anyway not easy ... take the time to make a decision about your opener ... should you drop it a bit ?

Alf Veedersane

That's kinda where I am. Make sure you get a number on the board.

Blacktie.

whippet wrote: »

Someone mentioned earlier about doing a heavy deadlift today .. that is madness with a comp on saturday. One of the best dead lifters in the country told me that you only have a certain amount of heavy pulls in you each year. To do even 80% a couple of days out is not a good idea. Leave it alone and trust that you have done the prep.

Think you might be talking about me here. I was saying about testing my deadlift today anyway but competition isn't till the 27th. I'll be doing nothing heavy the week before it alright.

Mellor

whippet wrote: »

Remember, it is a long day and hitting 3 PBs with 9/9 is the exception rather than the rule. By the time of your last deadlift you will feel anything but fresh and will be pulling on adrenaline more than anything.

Just to clarify, I wasn't suggesting PR from go.

It was a somewhat conservative opener, to get on the board.
Then PR (or current estimated max) attempt,
Then 3rd lift, what ever it might be.

Obviously, goes without saying the above is dependent on feedback from the opener. And, if you are shooting for first place rather than PRs. You'd play the game a bit more.

whippet

Blacktie. wrote: »

Think you might be talking about me here. I was saying about testing my deadlift today anyway but competition isn't till the 27th. I'll be doing nothing heavy the week before it alright.

sorry .. I misread that !!

I wouldn't go testing a max effort this close either ... the most you should attempt is an opener this week and leave it at that until the comp

Alf Veedersane

whippet wrote: »

sorry .. I misread that !!

I wouldn't go testing a max effort this close either ... the most you should attempt is an opener this week and leave it at that until the comp

Blacktie is talking about his proposed opener to be fair. What the programme has for him is close to what was his 3rd lift the last time but is an expected opener this time.

whippet

Alf Veedersane wrote: »

Blacktie is talking about his proposed opener to be fair. What the programme has for him is close to what was his 3rd lift the last time but is an expected opener this time.

apologies .. mis read that totally.

will56

Hi, hope people don't mind if I jump in on this.

I'm thinking of signing up for the NIPF rookie competition in August but there is a chance a few from my gym will be looking to do the IDFPA comp at the end of September, and then maybe the Push pull in November.

Is there such a thing as signing up for two many competitions ?

I plan on using the one in August to test the waters and see what a comp day feels like, only looking to hit current PRs.

Then if that goes well, go hell for leather in September.

Mr. CooL ICE

Keep in mind that the IDFPA forbid member from competing with/being members of other powerlifting federations



(AFAIK - might have changed recently)

will56

Nicolas Cage wrote: »

Keep in mind that the IDFPA forbid member from competing with/being members of other powerlifting federations



(AFAIK - might have changed recently)

Oh ? :eek:
Must check that first so

Nothing in the rulebook so I've asked them direct. I'll post the response here in case anyone else is in a similar position

Alf Veedersane

Outside of federation restrictions there's certainly a benefit, when you're new to competing, by competing regularly. How you manage things on the day is a bit of a learning curve so it's good to learn how to compete.

will56

Really quick reply from IDFPA

"yes you can as long as they are WADA drug tested. We have a few member who are also members of aipo and ipf. "

COH

Nicolas Cage wrote: »

Keep in mind that the IDFPA forbid member from competing with/being members of other powerlifting federations



(AFAIK - might have changed recently)

Isn't that just non-tested feds?

Mr. CooL ICE

will56 wrote: »

Really quick reply from IDFPA

"yes you can as long as they are WADA drug tested. We have a few member who are also members of aipo and ipf. "

I stand corrected then.

Then again, I would have gotten that info from before the IPF and AIPO existed

whippet

There is more choice now for tested lifting ... the addition of the AIPO section under the IPO fed has been a success and was done in response to the success of the IPF in recent years.

Alf Veedersane

whippet wrote: »

take a max of 5 lifts before your opener .. last three being singles and last one about 90% of your opener. If the last one is a grinder, feels heavy or in anyway not easy ... take the time to make a decision about your opener ... should you drop it a bit ?

Just out of curiosity, when you say only 5 lifts, from what point do you start counting 'lifts'?

Mellor

Alf Veedersane wrote: »

Just out of curiosity, when you say only 5 lifts, from what point do you start counting 'lifts'?

Anything more that just the bar is a "lift"
5 is loads to get up to to 90% imo

whippet

Mellor wrote: »

Anything more that just the bar is a "lift"
5 is loads to get up to to 90% imo

Exactly

In my last comp I opened on a 240 deadlift ... my warm ups were 100x2, 150x1, 200x1 and 220x1 ... after a days lifting I knew less was more and pulled a comp PB that day