Question about openers and second attempts

[Ryan]

I'm wondering whether there's like a "maximum" understood range in terms of poundage as to what you should try to stay within, going from an opener to a second attempt?

Specifically, I'm talking about the squat here. Now, I know I can squat 500lbs in just a belt any day of the week; I've never missed it in training or been red-lighted at a meet. Add to that that since the last time I competed (nearly 18 months ago!! Wow, that long?!?!), I've started wearing SBD knee sleeves, which even if they dont add poundage, they certainly arent gonna take anything away. So, my thinking is that I'll hit at least 500 as my second attempt and go lighter for my opener since it's been so long since I've competed.

The question then is (and I realize this is backing into my opener, which is odd I'm sure) knowing that I'm gonna "play it safe" and hit 500 as a second and then maybe go for 520 as my 3rd, what should I open with? Yes, I have hit up to 480 in training recently and pretty quick and smooth, but do I want to get that close to my current max on an opener? So really, I'm wondering just how light I should go on my opener and whether there's some standard poundage metric that you shouldnt exceed in terms of between attempts (like 30 or 40 or 50 lbs, etc).

Thanks in advance.
Ryan

[dbunch]

I don’t think there is any real protocol but here are several options

The first is open with 500, jump to 520 and pass on three. Why use the energy on three lift if only two are going to count anyway.
Second: same as the first but take the third attempt, nothing ventured nothing gained
Third – go for something really close to 500 (490-495) that way “IF” something goes wrong with 500 it doesn’t mess with you total a lot
Fourth: mess with people heads, open with 300, then jump to 500 – the looks on people’s faces will be priceless.

I actually have a friend who likes to come out and do one big lift and be done with it. I think he is nuts but it works for him.

[3speed]

Ryan, I might not be the best person to answer this because I always go into a meet not really knowing where I am, but here goes and you will probably be even more confused after you read this.

Once you attempt your first weight, you can't back it down if you miss it. You most likely can't win the meet with your first weight, but you can take yourself out of the meet with it. Make sure you open with a weight that you can nail under the worst of conditions. I don't think I have ever been to a single meet where I didn't see someone bomb out because they opened too heavy and failed to complete the lift. That is a real shame considering the training time and expense it took to get there.

I have seen just about every way to attempt this. I saw a guy take successive bench attempts of 465, 475 and 485 once - seemed like a lot of wasted energy to me. I saw a lifter hit squats of 500, 600 and 700 in a meet - probably would have left a lot on the table if he had missed one of the first two. There are many ways to miss one.

There are those who go to a meet thinking that if they don't get a specific lift, they have wasted their time. They will open with that weight. I personally think this method is incredibly stupid and will end my discussion of it right there.

If you have a specific goal for the meet, I would suggest opening with around 85% of that number, jump to around 93-95% for your second and attempt your goal on your third.

Personally, I like to open very light just to make sure I get a good lift in. Based on warmups, the first attempt and what I have done in the gym, I call for a second that should be challenging but not an absolute limit lift. Assuming a successful second attempt, I go for a PR on my third. Of course, all of that goes out the window if I miss a first or second lift on a technicality or I decide to chase a record.

If my max squat in recent training had been 480 and I knew I was good for 500 anytime I wanted it, I would open with 455-465 depending on how warmups felt. (remember you can adjust your 1st attempt up to a certain time point before lifting starts) Depending on how the first went, I would probably call for 500 on my second and go for broke on my third. I understand what Dan is saying about not attempting a third if you don't think you can get it, but I think that is shortchanging yourself. You just never know what you are capable of in a meet until you are there. The adrenaline and the crowd can make a huge difference.

[osu122975]

I usually open w/ my training max, which is generally 90% of my max. After that, all feel. I have goals in mind and will always shoot for that goal. My goals are usually realistic and anything above that is just cherry on top.

Some open w/ whatever they can get a hard triple for.

No matter what, make sure the opener allows you to feel heavy weight but gets smoked very quickly. It allows the nerves to settle in and allows any adjustments to the equipment they use that you are not used to. I never understand these guys who try to win a meet on their openers. Just arrogance and/or inexperience.

I left 20-30lbs on the platform in the squat on Sunday, but met my goal of 450+ but I missed the realistic goal of 385 on the bench because I got out of the groove. Deadlift didn't expect much but exceeded what I thought possible, especially pulling w/o a belt.

My biggest thing is just hit your openers and make realistic jumps based on how the weight felt and moved. Videos are a huge help between attempts.

[Ryan]

Thanks guys.