You can take the time you would normally devote to training to work on mobility, doing some light weights, and generally being lightly active. For your first meet, don’t cut weight! The sport of powerlifting includes the squat, bench press, and deadlift The Basics. I have been known to bring a small container of milk and chocolate peanut butter cheerios for after weigh-ins. How to Test your 1RM It’s as simple as that. 24H weigh in meet day by SquatRackShenanigans (Great for USPA! Some federations use a “walk out” rack, in which case you only need to check your height and report it back to the appropriate meet director. Bottom line: be on time! I should note that throughout my career, I’ve competed in five different federations and, in no particular order, the SPF, IPA, and IPF are my top three. Establish your one-repetition maximum (1RM): If you've never competed or haven’t recently worked up to a 1RM in the squat, bench press, and/or deadlift, it would be wise to do so as far away from the meet as possible. But let's see if that still the case at the end of this meet. Generally speaking the highest total in each weight/age class wins that division. I’m 31, and train mostly raw. Keep in mind, a deload doesn't involve sitting on your ass the entire week leading up to the meet. A: I’m glad you asked! Meet Director: Shane Martin This 56 lifter event will be held at Evolve North in Edmonton and can get you qualified for Provincials or step on the platform for the first time! “Are they safe?” “Are they effective?” “Will they impede progress?”. The morning of your first powerlifting meet is here! So, for a 9 am start time: If there are two or more flights in your session, you’ll warm-up for the next event while the other flight is lifting. Contrary to popular belief, signing up for a powerlifting competition doesn’t require you to make drastic changes in your current training program. For more information on anti-doping or to look up prescriptions and supplements, visit USA Powerlifting’s anti-doping page. You should already know what your attempts will be, or at least the range you’re shooting for. Despite being a relatively simple process, many lifters have trouble with this component and either open way too light or entirely too heavy. What powerlifting federation should I compete in? Listen for your name: once called and announced that the bar is ready, you have one minute to finish your lift. InnerStrength: Inzer Products including lever and prong belts, wrist wraps, t-shirts, singlets, knee wraps, bench shirts, suit slippers, and squat suits; SBD products including knee sleeves, wrist wraps, singlets, socks, t-shirts, belt, knee wraps, and elbow sleeves; Sabo shoes; Slingshot, and; so much more! If not, arrive a few minutes early the morning of the meet to get them. Warm-ups vary from person to person but I don’t start warming up for squats until 30 minutes before the first lifter lifts. Simply, wrist wraps help to stabilize the wrist (a relatively unstable joint), allowing lifters to safely (and somewhat more comfortably) handle heavier weight. Squat. I also make sure I eat well. What needs improvement? I’ll answer each of these questions and more below. Open: Anyone can compete. However, when abused, lifters can become dependent on the belt and may inadvertently neglect important components of their training. However, it can be tricky to do it safely while keeping up your strength. If all else fails, there are often lifters and coaches at the meet who will be happy to take you under their wing, and especially if you reach out beforehand. Join us on September 21st and 22nd in Fort Collins, CO for our first ever non-sanctioned powerlifting meet and empowerment event open to ALL women (cis and trans), non-binary, genderqueer, all ages, and ability levels. If you are confused by a red light, you or your coach can ask the referee and/or jury for the reason. Competitions are generally all-day events that begin with the squat, progress to the bench press, and conclude with the deadlift. Don't do anything too intense. The goal of a powerlifting meet is to see how much you can lift in each of the main three lifts just once. As a competitive powerlifter in both raw and geared divisions, each has pros and cons. As such, if you're going to compete in powerlifting, I strongly encourage you to invest in a nice belt, use it appropriately, and wear it while competing. I usually do 5 or so sets of doubles and triples, with my last warm-up set being 10-20 kgs below my opening weight. Finding powerlifting meets comes down to picking the powerlifting federation you want to compete in. Your email address will not be published. Free Shipping with a $49.95 qualifying order, TAGS: powerlifting federation, Geared powerlifting, weight class, preparing for meet, Jordan Syatt, competitive powerlifter, making weight, raw powerlifting, powerlifting gear, powerlifting meet, metal. I hope you enjoy it, and if you have any questions, comments, or suggestions, feel free to leave them at the end. Seneca College University and College meet, February 7, 2015 Northern Ontario Regional High School Meet, February 15, 2015. Will you have to travel far, stay in a hotel, or be in unfamiliar territory? Therefore, in an attempt to simplify the process and encourage everyone to enter into a competition, I've written this article that answers damn near every question a beginner lifter could possibly have. So choose wisely. Yes, even if you’re already wearing them. I try to eat light if at all the morning of my powerlifting meet. Deadlift. Unlike a marathon, you’re not going to eat a ton of carb-heavy food the day and night before, because it will make you weigh in heavier than you actually are. Having been through all of this myself, below I’ve made up a brief list of items that you should consider preparing beforehand and bringing to the meet: Finally, we’ve made it to the competition…so now what? MORE: Top 10 Meet Day Tips for the /Competitive Lifter. Required fields are marked *. As a general rule of thumb, your final warm up should be about 90 percent of your first attempt. However, the three-lift version is the most widely recognized. When you compete in powerlifting some rules need to be followed, usually called technical standards. A. A lifter's total is determined by the sum of his/her best lifts, and the individual with the highest total is considered the all-around strongest lifter in his division. 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