tooth
New Member
Posts: 14
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New Guy
Mar 27, 2014 8:10:32 GMT -5
Post by tooth on Mar 27, 2014 8:10:32 GMT -5
So here I am at 41 thinking of entering a PL meet. I was a typical on and off gym goer most of my life took a ton of time off in my 30's due to life and shoulder issues, but now moving weight is my new passion. I did the crossfit thing for a little over a year and realized it was counterproductive to my ego driven strength goals. I got tired of being the "I used to bench X" guy, and decided to do something about it. I'm not strong by PL standards, but I'm 41, 5'6"(on a good day), and a chubby winter weight 180 ish. Not sure what my maxes are but I'm in the ballpark of 400/300/450. My form is crap and needs to be cleaned up especially my but coming off the bench. I've been getting programming from a trainer since the fall, took a course w/ Laura and Shane Sweatt in the fall, and am going to get some personal training by a very reputable local guy to get my form in check. My reason for doing a meet is two fold first ego, and second to give me some motivation. All that being said I've never even been to a meet. There have been some small ones in my area, but I'm always a day late to find out when they happen. Any advice would be greatly appreciated.
Thanks
Bob
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mspuzz
Junior Member
Posts: 57
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New Guy
Mar 27, 2014 13:20:14 GMT -5
Post by mspuzz on Mar 27, 2014 13:20:14 GMT -5
Hello Bob, and welcome! I was the same way a few years ago, I competed in my first meet in 2010 at the age of 43. I had never been to one either, and I was extremely nervous. What I found at this meet was truly amazing. Everyone was so helpful and willing to give advise when asked. At one point a competitor's belt was too wide and he wasn't going to be able to use it, almost immediately several legal sized belts were thrown onto the platform for this lifter to use! It didn't matter if you were in direct competition with someone, everyone cheered when someone succeeded. I don't think I've ever seen such comradery at a competitive sporting event. Each powerlifter knows what his, or her competitors have gone through, and after all the dedication, pain, injuries, and money it took to get to the platform on that given day we really are there battling ourselves and the iron, not each other. Have fun and enjoy, don't worry too much about PRs, get on the board with light 1st attempts, then see what you can do.
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tooth
New Member
Posts: 14
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New Guy
Mar 27, 2014 14:33:53 GMT -5
Post by tooth on Mar 27, 2014 14:33:53 GMT -5
Thanks. Can't wait to give it a try. Now I just need to find a local meet.
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New Guy
Mar 27, 2014 14:44:49 GMT -5
Post by dbunch on Mar 27, 2014 14:44:49 GMT -5
Welcome to the forum. First thing, if you numbers check out 1150 is not a bad total at all. In the 165 weight class that is 10lbs shy of the Master class and in the 181 weight class it is good enough for class I. Lol – now I meant no disrespect when I said “if your numbers check out” but a lot of people new to powerlifting find that their gym numbers drop, sometimes a lot under meet conditions. I would suggest going out and having a look at the rules LoL, Normally this is where I would insert a link to the raw rules but there seems to be a problem with the page at this time. So my first bit of advice is check out the rules.
Also where is "local" Maybwe we can help you find something close
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New Guy
Mar 27, 2014 14:46:08 GMT -5
Post by dbunch on Mar 27, 2014 14:46:08 GMT -5
Oh, and I forgot to mention I came into the sport at 41 also, that was 9 years ago
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New Guy
Mar 27, 2014 14:48:47 GMT -5
Post by dbunch on Mar 27, 2014 14:48:47 GMT -5
Something that I posted before
Welcome aboard! I don’t think you will regret choosing to compete. If anything I think you’ll find it addictive.
Make sure you pack everything you need, the double check it, extra sox, tee-shirts Knee sox for the deadlift. Check the rules for the federation you lifting with to make sure you equipment is legal. I always bring chalk and hand towels. It generally provided but I don’t like to find myself lacking. Go over the specific rules for each lift for that federation. Just as an example some fed only have one command for the bench, some have two and others have 3. Rack, Press and rack, and start, press, and rack. They will go over everything at the rules meeting before the meet but I like to be prepared.
1. How much rest is required before a meet? That depends; I would say that most people take the week before off. But I’ve heard of people taking as little as 3 day and as much as two week. Also, just what is taking off? Again some people literally take the time off and do nothing other will just cut training way back or just focus on conditioning. I personally like to drop my training to very light work but I don’t actually stop training. People who are more dedicated than I am will actually plan there training out 8 to 12 weeks before a meet so that there training peaks the week before the meet. I’m too lazy to try to figure all of that out so I just let my training fall where it does and just tweak that last month before the meet. 2. What is the format of a meet? Are all lifts happening throughout the day simultaneously, or does everyone complete their squats before the bench even comes out? Even then, does everyone finish benching before the weights hit the floor for the deadlift to start? Every meet I’ve ever been at, even multi-platform meets are done where all squats are completed before bench is started and all benches are completed before Deadlifts are started. Now, lifter will be divided into flights (groups of lifters) so let say there are 30 lifters in a meet, they may be divided into 3 groups of 10 lifters, flight A, B, and C. Flight A would squat first, the order of lifter is determined based on their openers, from lowest to highest. Once everyone in flight A finishes there first attempt they will start their second attempt again from lowest to highest, and then 3rd and final attempts. Once the last lifer of flight A completes there third attempt the first lifter of flight B will follow. Flight B will continue as flight A did followed by flight C. When C is done they will set up to start the bench and the same process will be followed. When bench is completed, they will move on to the Deadlift.
3. How long does a meet take? What is the typical period of rest in between lifts and attempts? Lots of variable here I would say be ready for at least 6 hours and I’ve been to some meets that lasted 12 hours. Just depends on how many lifters there are and how well they transition between lifts and flights.
Same for the rest period, I would say 8 to 15 minutes between attempts on a given lift. And as little as an hour and as much as 2 or 3 hour between lifts (Squat, Bench, and deadlift). Again depending on the number of flights and how fast they flow. I always plan for a lot of down time and I make sure I have enough in the way of snacks and drinks. I bring a comfortable lawn chair and reading material. Lol – I general try to get the early, Pick out a good spot, and set up camp.
4. Finally, how should I structure my attempts? For example, should I do 80% of my 1RM for my first attempt, 100% of my 1RM for my second attempt, and go for a new PR on my last attempt? What do you do and why?
First attempts should be something you can get on a bad day in the gym somewhere between 80 and 90% of you max, something you have absolute confidence you are going to make – you don’t want to miss your first attempt – it can be a real confident killer and it can be hard to recover from. The point of the first attempt it to get a number on the board. I’ve seen to many people start way to high and go 0 for 3 on a lift. First lift, think conservative. Second attempts should be 95% to 100% of you max – This is more or less the number you want to hit. Depending on how you feel you might even want to go as high as 105%. I’ve hit PR on second attempts Third attempts are frosting. You made you first two attempts and now you’re going for ball busters. 105 to 110% of your max. I’m at about a 50% success rate on 3rd attempts. I would hate to walk away from a 3rd knowing I left some in the tank. Of course, sometimes Game play does come into it. And you may adjust you lift based on what other do. I personally have all my attempts planned out well in advance. I generally have a good idea where I think I’m going to be. I just find it easier than trying to guess what I want to do on the fly. If you do miss an attempt or even get just one red light – ask the judge why? It may have been something you can easily adjust on you next lifts.
Most of all I would suggest you talk to the other lifters and get to know people. I’ve been lifting for 8 years now and I have made some great friendships over that time. If you do enough meets you see a lot of the same people over and over again. Make friends, have fun and let us know how you do! And Good luck. By the way what meet are you doing?Welcome aboard! I don’t think you will regret choosing to compete. If anything I think you’ll find it addictive.
Make sure you pack everything you need, the double check it, extra sox, tee-shirts Knee sox for the deadlift. Check the rules for the federation you lifting with to make sure you equipment is legal. I always bring chalk and hand towels. It generally provided but I don’t like to find myself lacking. Go over the specific rules for each lift for that federation. Just as an example some fed only have one command for the bench, some have two and others have 3. Rack, Press and rack, and start, press, and rack. They will go over everything at the rules meeting before the meet but I like to be prepared.
1. How much rest is required before a meet? That depends; I would say that most people take the week before off. But I’ve heard of people taking as little as 3 day and as much as two week. Also, just what is taking off? Again some people literally take the time off and do nothing other will just cut training way back or just focus on conditioning. I personally like to drop my training to very light work but I don’t actually stop training. People who are more dedicated than I am will actually plan there training out 8 to 12 weeks before a meet so that there training peaks the week before the meet. I’m too lazy to try to figure all of that out so I just let my training fall where it does and just tweak that last month before the meet. 2. What is the format of a meet? Are all lifts happening throughout the day simultaneously, or does everyone complete their squats before the bench even comes out? Even then, does everyone finish benching before the weights hit the floor for the deadlift to start? Every meet I’ve ever been at, even multi-platform meets are done where all squats are completed before bench is started and all benches are completed before Deadlifts are started. Now, lifter will be divided into flights (groups of lifters) so let say there are 30 lifters in a meet, they may be divided into 3 groups of 10 lifters, flight A, B, and C. Flight A would squat first, the order of lifter is determined based on their openers, from lowest to highest. Once everyone in flight A finishes there first attempt they will start their second attempt again from lowest to highest, and then 3rd and final attempts. Once the last lifer of flight A completes there third attempt the first lifter of flight B will follow. Flight B will continue as flight A did followed by flight C. When C is done they will set up to start the bench and the same process will be followed. When bench is completed, they will move on to the Deadlift.
3. How long does a meet take? What is the typical period of rest in between lifts and attempts? Lots of variable here I would say be ready for at least 6 hours and I’ve been to some meets that lasted 12 hours. Just depends on how many lifters there are and how well they transition between lifts and flights.
Same for the rest period, I would say 8 to 15 minutes between attempts on a given lift. And as little as an hour and as much as 2 or 3 hour between lifts (Squat, Bench, and deadlift). Again depending on the number of flights and how fast they flow. I always plan for a lot of down time and I make sure I have enough in the way of snacks and drinks. I bring a comfortable lawn chair and reading material. Lol – I general try to get the early, Pick out a good spot, and set up camp.
4. Finally, how should I structure my attempts? For example, should I do 80% of my 1RM for my first attempt, 100% of my 1RM for my second attempt, and go for a new PR on my last attempt? What do you do and why?
First attempts should be something you can get on a bad day in the gym somewhere between 80 and 90% of you max, something you have absolute confidence you are going to make – you don’t want to miss your first attempt – it can be a real confident killer and it can be hard to recover from. The point of the first attempt it to get a number on the board. I’ve seen to many people start way to high and go 0 for 3 on a lift. First lift, think conservative. Second attempts should be 95% to 100% of you max – This is more or less the number you want to hit. Depending on how you feel you might even want to go as high as 105%. I’ve hit PR on second attempts Third attempts are frosting. You made you first two attempts and now you’re going for ball busters. 105 to 110% of your max. I’m at about a 50% success rate on 3rd attempts. I would hate to walk away from a 3rd knowing I left some in the tank. Of course, sometimes Game play does come into it. And you may adjust you lift based on what other do. I personally have all my attempts planned out well in advance. I generally have a good idea where I think I’m going to be. I just find it easier than trying to guess what I want to do on the fly. If you do miss an attempt or even get just one red light – ask the judge why? It may have been something you can easily adjust on you next lifts.
Most of all I would suggest you talk to the other lifters and get to know people. I’ve been lifting for 8 years now and I have made some great friendships over that time. If you do enough meets you see a lot of the same people over and over again. Make friends, have fun and let us know how you do! And Good luck. By the way what meet are you doing?
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tooth
New Member
Posts: 14
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New Guy
Mar 28, 2014 16:58:21 GMT -5
via mobile
Post by tooth on Mar 28, 2014 16:58:21 GMT -5
Thanks for the response. There's a ton of info to digest there. My numbers are a ballpark, but I'm there. I'd have to have a Hades of a day to string them together in the same day, and my donkey would be a foot off the bench and not qualify. I'm getting some personal training starting in April to get my form in check.
Thanks again Bob
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New Guy
Apr 1, 2014 13:37:50 GMT -5
Post by George on Apr 1, 2014 13:37:50 GMT -5
Just a tip on the raising butt: Once you set your arch, before you take in your air, start walking your feet outward from the bench heel to toe like. After only a few inches, you will find the tension in your hips/thighs makes it near physically impossible to raise your rear. Likewise, your feet will be firmly planted. Just make sure your heel can raise or doesn't need to be still, otherwise you should be locked in.
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tooth
New Member
Posts: 14
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Post by tooth on Apr 2, 2014 7:51:33 GMT -5
George
Thanks for the tip. I think I may just need a good cue. I try to push through the front of my shoe, but usually wind up driving through my heel and up goes the but. I've been taking video of the three big lifts and the press. It's helped see the problems, and now I need to make the changes to fix the problems. I'm going to try to check out a few small local meets that are coming up in the next couple months. Hopeflully I'll sign up for one in the near future to give me some more motivation to get my form in check.
Thanks again. Bob
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Post by Ryan on Apr 2, 2014 9:32:57 GMT -5
Just a tip on the raising butt: Once you set your arch, before you take in your air, start walking your feet outward from the bench heel to toe like. After only a few inches, you will find the tension in your hips/thighs makes it near physically impossible to raise your rear. Likewise, your feet will be firmly planted. Just make sure your heel can raise or doesn't need to be still, otherwise you should be locked in. Of course, if you bench in a fed that doesn't require you to keep feet flat and you choose to bench off your toes (maybe to help your arch, etc) which is something I happen to do, then this suggestion sort of goes out the window. True or no?
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New Guy
Apr 2, 2014 12:39:03 GMT -5
Post by George on Apr 2, 2014 12:39:03 GMT -5
The further back your feet under you, the harder its going to be to keep the heel down for certain. But no, to me, this just solidifies a heavy arch and is perfect for a toe bencher. My last line in that post was saying the opposite, that it may be hard to keep a heel down, which isn't good when a flat foot is required.
When I max, I slide up on the bench holding the bar until it is near level with my belly button. I then plant my feet in that position, before using the bar to get back down on the bench. After my butt is planted, I tuck my shoulders, then widen my feet out a couple inches to get tightness in my hips to block the butt raise (plus I feel more firmly planted). What I notice is my heel is slightly elevated, maybe a half inch, and all the weight is on the inner ball of my foot. When I am doing work sets, I usually just arch my back as best I can without the heavy pull up and then push back arch, so my feet are basically flat. Ironically, my heels raise and sometimes my foot shakes up and down like this, but not when in a competition setup.
Wether toe or heel, flat or raised, for me, widening out the legs from the bench limits flexibility and shortens your legs a bit, making it harder to raise your glutes up or bridge, and the closer my legs are to the bench, the taller I am so to speak and the easier to raise my rear.
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