Comp next week, need advise

[Mikey6]

I have a lift in 3 categories coming up on Wednesday at my gym.

Squat/Bench/Deadlift 1 rep max in the 100kg weight group.

This is my first lift ever for comp.

So I have questions for only the experienced lifters on this site.

1. Which order would be the best way to do each lift, I was thinking Bench/ Squat/Dead.?

2. Is it wise to do some small lifts in each before hand to get primed.?

3. What can I eat before hand that will provide the most energy, but wont make me feel bloated?

4. Would it be wise for me to go as heavy as I can possibly lift or stay a little under, so I know I wont fail.?

[Old Bull]

Where abouts are you ?

Is this a Gym Competition, or are you testing your 1RMs

We have a Novice 3 Lift tomorrow in Wellington you can watch that to get an idea of what goes on.

[Mikey6]

Auckland.

Gym comp only.

actually Old Bull, I could use further advise on running the events if your in the know. I have read some of your stuff and could really use your help.

We have modelled ours on NZ powerlifting rules, regs and safety. the rest is kind of a blur.

I am having a crack at the board next week in my weight class and want to set a good bench mark.

[Laver]

I have a lift in 3 categories coming up on Wednesday at my gym.

Squat/Bench/Deadlift 1 rep max in the 100kg weight group.

This is my first lift ever for comp.

So I have questions for only the experienced lifters on this site.

1. Which order would be the best way to do each lift, I was thinking Bench/ Squat/Dead.?

2. Is it wise to do some small lifts in each before hand to get primed.?

3. What can I eat before hand that will provide the most energy, but wont make me feel bloated?

4. Would it be wise for me to go as heavy as I can possibly lift or stay a little under, so I know I wont fail.?

Hi, although there are many here who know more than me I can tell you a few things.

Re:

1) Normally comps are done in Squat / Bench / Dead order

2) I imagine you would want to warm up to some degree, but make the lifts that count heavy.

3) No idea, other than what one might eat Pre WO such as oats protein and maybe sum oil for this occasion and maybe a black coffee?!

4) You should have some idea or what your 1RM is, your first lift might want to be just below that, then 2nd one slightly above, then reach for the stars , but don't kill yourself on the squat or bench before you get to your deads, as your dead is your strongest lift.

Usually I'd leave the advice to the experts, but you haven't had many responses so thought I'd pitch in (SS, Mikezero, OB throw me a bone here lol.)

[Mikey6]

Cheers Laver sounds like pretty good advise.

Like you said, no ones answered but it is the weekend and it seems like a pretty quiet forum anyway, which is cool cos I got time.

I was also wondering if I should train any of the two days prior, maybe I should use that time to conserve my energy.

I kinda thinking Screw it, I'll just stop worrying about all this crap and simply go hard. LOL

[Sakura]

I'm a newbie so I can't give any advice but do wish you good luck! :grin:

[SoaringSwine]

Cheers Laver sounds like pretty good advise.

Like you said, no ones answered but it is the weekend and it seems like a pretty quiet forum anyway, which is cool cos I got time.

I was also wondering if I should train any of the two days prior, maybe I should use that time to conserve my energy.

I kinda thinking Screw it, I'll just stop worrying about all this crap and simply go hard. LOL

You shouldn't do too much at all a week before a competition. As for warming up, for my dead yesterday I did this:

5*60, 3*80, 2*100, 1*120, 1*140 as my warm ups then opened at 155

If you're having 3 attempts at each lift the general advice is to open on something you know you can get even on a very bad day, or something you can get 3 reps on. 2nd attempt pick something in between your last attempt and what you think your best possible attempt is. After that one try to assess your strength levels to pick your third lift, which should be a PR!

[SamWelly]

Yep, made the mistake of opening too heavy with my chest and screwed myself out of getting a total - which I understand would of got me the Novice Junior Wellington title for my weight Division :doh:

First lift shouldn't be too hard, but you don't want a massive jump from 1st to 2nd weight either.

OB knows his stuff

[big MAC]

As a beginner to intermediate lifter, your 1st lift should always be a lift you know you can hit practically without fail.

When you're an advanced lifter, you might be more daring. But by then, you probably won't need much advice. :pfft:

[Mikey6]

As Arnold would say "thanks for the good advises"

A friend of mine said that when he lifts he gets his mate to load the bar for him, but he doesnt let him know how much he put on. He said it amazing how much you can lift when you dont know how much your lifting.

Anyway my fears rapidly turning in to excitement. So off to lift I go, Ive had the entire weekend to recover from last weeks trainning. Gonna go Squat / bench / dead. as advised, sounds like a better plan then mine unless anyone else has anymore input.

thanks for you help guys. :grin:

[Old Bull]

Warm Ups

Go up in 15kg jumps fror Squat and Dead, 10kgs for Bench

130kg opener Squat

10 x 20kg

5 x 40kg

3 x 55kg

3 x 70kg

2 x 85kg

1 x 90kg

1 x 115kg Last Warm Up

90kg Open bench

5 x 20kg

3 x 40kg

2 x 50kg

1 x 60kg

1 x 70kg

1 x 80kg Last Warm Up

Dead

140kg Opener

3 x 60kg

1 x 80kg

1 x 95kg or 1 x 100kg 20kg jumps

1 x 110kg or 1 x 120kg

1 x 125kg Last Warm Up

About 15-20 mimutes to do your Warm Ups, carb up 2 days before fluids on the day Powerade Creamed Rice, Jelly Beans bit of sugar :nod:

Keep your first lifts comfortable, something you can triple, jump maybe 10kgs Squat, 5kgs on the Bench 15kgs Deadlift if feeling really strong up the second lift, lighter on the third if there is a struggle.

Try to realax, but that don't work :doh:

Good Luck

[Nato]

Hey there

We run a little power lifting thing in my gym "The 1000lb club" and 1500lb club" We even have t shirts made up :pfft: :pfft:. You add your best squat, bench and dead lift together to make 1000lbs or more.

We also start with squat then bench and dead lifts last. Seems to work well..... gives the lower back a rest between squats and deads.

We didn't have to many rules.............

Squats, had to go down low enough so that your quads had gone past parallel with the floor.

Bench, the bar had to touch your chest and go back to full extension without you ass leaving the bench!!!! and the bar had to remain strait though out the lift.

Deads, as long as you were standing up strait with you shoulders back it was counted :clap: :clap:

We did very little warm ups....... If i was going for a 220kg squat then would do like 5 of 60kgs, 3 of 100kgs, 1 of 150kgs, 1 of 180kgs. 200kg would be my first lift......... 220kg would be my second lift and then i would have a crack at 230kg. On the day with all the hype i surprised myself and got some lifts that i never thought i would get.

Would apply that to the bench and deads too.

Have fun dude!!!!!!!

[Mikey6]

Awesome man, sounds like some good lifts there bro.

Thanks for the advise Old Bull, I deffenitly give that a go.

I went in all ready yesterday, unfortunately no one else was.

So we are arranging it for next week. We have decided to take the gym staff out of the equation all together including the PT's. To unreliable.

So strictly members only. There's gonna be a whole bunch of us guys going for a bench mark, in our respective weight categories.

We just want to make it a fun thing, nothing to serious, only on the safety stuff.

[Pseudonym]

That's very cool that you've organised all that, Mikey. Awesome! Hope you get a better turnout next week.