Picking lift weights

[Android]

Hey guys,

Keen for advice on picking the weights to lift at a comp.

So far, best to get first lift on the board so pick a weight can def do to good form is best advice...get a score on the board.

But the 2nd and 3rd lifts. Would you do your known 1RM for 2nd lift and leave the 3rd for beating it, or do you go a bit below for 2nd lift so that you leave some energy for a PB 3rd lift.

Example:

Suppose I know I can do 240kg squat for 2-3 reps maximum.

Would you do a 200kg for 1st lift, then do a 240 for 2nd lift, and try for a PB on 3rd lift?

cheers

[BeastBuilder]

I'm still quite new to comps etc bro so take my opinion for what it's worth :nod:

Say you had that sort of number could do 240 for a triple I'd say numbers could go 1st attempt 230kg, 2nd attempt 250kg and 3rd attempt 260kg+ depending on how the 250 felt

This is the sort of strategy I'm implementing for my upcoming comp in a couple weeks so just feeling my way around triples and doubles this week and next week to see what's up

Are you thinking of doing a comp by any chance ?

[Big john]

Hey guys,

Keen for advice on picking the weights to lift at a comp.

So far, best to get first lift on the board so pick a weight can def do to good form is best advice...get a score on the board.

But the 2nd and 3rd lifts. Would you do your known 1RM for 2nd lift and leave the 3rd for beating it, or do you go a bit below for 2nd lift so that you leave some energy for a PB 3rd lift.

Example:

Suppose I know I can do 240kg squat for 2-3 reps maximum.

Would you do a 200kg for 1st lift, then do a 240 for 2nd lift, and try for a PB on 3rd lift?

cheers

if somone is new to a comp lift this is how i would break down there attempts

Open: something yu can get an easy 3 reps at the gym

2nd attempt: 90-95% of 1 rm

3rd attempt: 100-110% of 1rm usually a PB attempt

your opening squat (which also is usually the most nervous lift of the entire comp) put down something you know you can easly smash out 3 reps with at the gym and make it deep and confident attempt. by doing that it usually sets up a good standard for the refs

[Big john]

the other thing i would strongly suggest is, train like you in a comp enviroment aswell, even getting someone to do commands for ya

squat below parallel: hip crease below knees

bench: with a 1-2 sec pause, hold out at lock out for 1 sec then rack

deadlift: (in your own time) you just pick up and wait for the judge to give you down command

[steak]

Its important to get a clean opener. This builds the base for your total. If you bomb out in one of the 3 lifts you get jack so build it strategically from the openers.

Most of our lifters seem to do a little better than they expect on meet day so although its good to have firm goals in the head, you also want be to open to change those numbers on the day...for the better :twisted:

Come do another session bro if you can and we can go through commands etc so you dont get left high and dry on the day

[Android]

cheers guys!

Yeah BeastBuilder I'm going to do the CBC comp on April 28th.

Good one Big John thanks alot 3 easy reps would be 200 for me on Squats. The bench rest-pause is going to hurt my bench lift I'm used to pulling a 180 easily but that's nothing compared to holding it for 1-2 secs.

Will do as Steak suggests and get my ass up there, likely to be Monday if it is this weekend and we'll see if I can find my starting lifts, cheers mate appreciate that.

Opti tells me he's training there on Monday as well.

[BeastBuilder]

Yeah BeastBuilder I'm going to do the CBC comp on April 28th.

Mean Bro !! Sounds like a good time !! The only concern I had about doing the 200 and then 240 was the rather large jump in weight and then if you already know you can triple 240 why not start closer to that (as long as you know you're hitting depth)

[nate225]

I always have my openers decided before the comp, as in I'll do them for a double / triple in week prior.

Then I warm up as per normal, and only modify (lighter) if having a hard time with warm ups.

2nd lift for me always a comp PB (usually something I'd done as a training lift), and last jump was never more than 7.5kg on squats, probably more like 2.5kg on bench.

I liked to run close to the line and was never really a 9 from 9 lifter. Maybe a more conservative approach would've benefitted me....but it aint my style! :grin: