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powerlifting day

TonganTerror
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TonganTerror Senior member

TonganTerror

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So we have an in house powerlifting day on sat well actually its a 1000lb club day which isnt gonna be hard but we have been treating it as a three lift comp and been training fucken hard for it for about 8 weeks. I know what im going to open with and hopefully finish with too all going well.My question is ........when warming up on comp day do you warm up to your starting weight or is that gonna use energy you will need for your lifts???

Experiences from others on their comp day would be helpful....

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tinytraps Veteran member

tinytraps

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Hey bro first off, good luck with your comp its gonna be a mean experience!

I think its best if you start your warm ups early rather than starting them late its always easy to slow your wu down than speed it up. I got this from OB, I time my last warm up about 10mins before my opener.

an example of a possible warm up for a 180kg squat opener.

light general warm up( calisthenics, dynamic stretching, foam roller etc etc)

Barx10

60x5

80x3

100x1

120x1

140x1

160x1

then your next lift will be your opener. Get someone to give you the commands while your warming up makes hearing them on the platform that much easier. Make sure you have a good breakfast and hydrate up nice and good. Some favourite foods I like to have during lifting are: creamed rice, bananas, protein bars, powerade. Get someone to run your attempt cards and handle all the little stuff for you, just focus on lifting. Nail your openers!! Hit a nice easy deep squat for your opener and your day will go so much better its all about building confidence. Most of all enjoy yourself and SFW!!

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TonganTerror Senior member

TonganTerror

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Hey bro first off, good luck with your comp its gonna be a mean experience!

I think its best if you start your warm ups early rather than starting them late its always easy to slow your wu down than speed it up. I got this from OB, I time my last warm up about 10mins before my opener.

an example of a possible warm up for a 180kg squat opener.

light general warm up( calisthenics, dynamic stretching, foam roller etc etc)

Barx10

60x5

80x3

100x1

120x1

140x1

160x1

then your next lift will be your opener. Get someone to give you the commands while your warming up makes hearing them on the platform that much easier. Make sure you have a good breakfast and hydrate up nice and good. Some favourite foods I like to have during lifting are: creamed rice, bananas, protein bars, powerade. Get someone to run your attempt cards and handle all the little stuff for you, just focus on lifting. Nail your openers!! Hit a nice easy deep squat for your opener and your day will go so much better its all about building confidence. Most of all enjoy yourself and SFW!!

Mean TT sounds good my opening squat is going to be 180kg so thats a rather handy example!!

Will post some results and hopefully a vid after the meet should be good to get some positive criticism from the lads!

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BarBrother Senior member

BarBrother

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Yeah I agree, I just do exactly the warm up i do in training, depending on how new you are, I have done a warm up on the same weight as my first atteempt just for confidence because your first attempt an also be considered a final warm up. good luck, u doin it raw, knee wraps, belt ?

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TonganTerror Senior member

TonganTerror

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Yeah I agree, I just do exactly the warm up i do in training, depending on how new you are, I have done a warm up on the same weight as my first atteempt just for confidence because your first attempt an also be considered a final warm up. good luck, u doin it raw, knee wraps, belt ?

I had considered stepping under the 180kg as my final warm up just for confidence its funny Ive tested the 180 for the last three weeks and can do it comfortably but im still nervous which is weird.

Will be using belt, animal wrist wraps(which have been mean for my bench) and my convict knee wraps.

Been carbing up all week and training light but I feel shitty as too much extra energy left over from the day lol.

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Best Bench Member

Best Bench

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Tiny Traps has pretty much said it all. Warm ups need to be a balance between getting the muscles warm and stretched and getting the body ready for handling a heavy weight without expending excess energy. Start warming up early with plenty of reps with light weights then build it up slowly and drop down to doubles and singles. I find warm ups on comp day generally feel terrible but once you get on the platform and the adrenalin kicks in, "light weight baby". All the hard work has been done and now it is time to unleash it.

Go hard and good luck man :pfft:

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nate225 Veteran member

nate225

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SFW!!

Ok I cant figure it out what is SFW ?? :pfft:

From urban dictionary:

Powerlifting. To "Smash Fucking Weights". Popularized by one Vincent Dizenzo, an 800 lbs. bencher who wanted to quickly settle a dispute about training methodologies.

"Too many guys are looking for the right program instead of just Smashing Fucking Weights".

Big Vince has spoken! :nod:

Agree with above re: warmup, although I tend to do a few more reps, e.g. 3rd last set triples, 2nd last warmup a double, and a single about 20kg from opener as last. Either's good as long as you feel ready!

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TonganTerror Senior member

TonganTerror

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Would be good if you could take a vid of your lifts bro, very interested :nod:

Ripped surfer here.... I got the tape today and will make sure the battery is charged :pfft: itll be the first vid of my technique so im quite interested to look at it myself!!

Goals are: Squat 200kg

bench 140kg

dead 235kg

Weight bang on 90kg!!

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TonganTerror Senior member

TonganTerror

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well results are as follows weighed in at 91kg....total 570kg or 1250lb.we even had an international referee there julian missed his last name but a great guy and had some positive guidance for me for future lifts.

squat 190kg failed 200kg got out of the block well but got stuck half way up.

bench 140kg happy with that for now.

deadlift 240kg and my new pb.

will post up vid of my lifts soon as my mate has sorted it for me hopefully tonight.

This powerlifting buzz is mean we had an awesome time.

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tinytraps Veteran member

tinytraps

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well results are as follows weighed in at 91kg....total 570kg or 1250lb.we even had an international referee there julian missed his last name but a great guy and had some positive guidance for me for future lifts.

squat 190kg failed 200kg got out of the block well but got stuck half way up.

bench 140kg happy with that for now.

deadlift 240kg and my new pb.

will post up vid of my lifts soon as my mate has sorted it for me hopefully tonight.

This powerlifting buzz is mean we had an awesome time.

Was it julian perry?

Mean effort from one TT to another :lol: Maybe a permanent move to the darkside aye?

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Luigi Veteran member

Luigi

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well results are as follows weighed in at 91kg....total 570kg or 1250lb.we even had an international referee there julian missed his last name but a great guy and had some positive guidance for me for future lifts.

squat 190kg failed 200kg got out of the block well but got stuck half way up.

bench 140kg happy with that for now.

deadlift 240kg and my new pb.

will post up vid of my lifts soon as my mate has sorted it for me hopefully tonight.

This powerlifting buzz is mean we had an awesome time.

wicked lifts bro well done

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TonganTerror Senior member

TonganTerror

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Was it julian perry?

Mean effort from one TT to another :lol: Maybe a permanent move to the darkside aye?

Yeah I think it was Julian Perry he said he was a national champ and has been to the worlds???Bloody good chap thats for sure and to have him tell me I left no doubt about my depth was wicked.

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Viking Power Veteran member

Viking Power

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well results are as follows weighed in at 91kg....total 570kg or 1250lb.we even had an international referee there julian missed his last name but a great guy and had some positive guidance for me for future lifts.

squat 190kg failed 200kg got out of the block well but got stuck half way up.

bench 140kg happy with that for now.

deadlift 240kg and my new pb.

will post up vid of my lifts soon as my mate has sorted it for me hopefully tonight.

This powerlifting buzz is mean we had an awesome time.

well done brother awesome work that's official :clap: keep it up

VP

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TonganTerror Senior member

TonganTerror

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cheers lads yeah VP Im gutted I missed the one you came to now as it was a good atmosphere aye Im pretty keen to do a novice comp later in the year ill keep in touch with the lads and see if I can find one close by ...waiting on the video of today I dont want to be called ripped surfer lol

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Viking Power Veteran member

Viking Power

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cheers lads yeah VP Im gutted I missed the one you came to now as it was a good atmosphere aye Im pretty keen to do a novice comp later in the year ill keep in touch with the lads and see if I can find one close by ...waiting on the video of today I dont want to be called ripped surfer lol

hahahaha you'll pick up a new nick name of that i'm sure bro, don't worry mate there will be more comps mate, we shall pencil one in the calender next year as off to wellington for my last novice comp in nov this year train hard mate. :clap:

VP

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