my second powerlifting Comp

[Frost]

Warning, (this is going to be long and boring)

So this weekend let to my second powerlifting comp, didn’t go well, I set myself the target of a 500kg total, 1100 pound which I had done easily in training, I was looking for a 170kg (375), 130 (285) bench, and 200 (440) My comp best had been 160sq, 130 Bench and 195 DL

In training the deadlift has not been going well, I’ve pulled 190 easily and 200 once, but cant break 200 for love nor money so I made the decision to move to sumo style after this comp and hope for the best at the comp

Training for the comp has not been the best but in my last training session I hit all my openers with easy: squatted 160 (352) bench 120(265) and pulled 190(418) so was ready to go.

I weighted 105.5kg 2 days before the comp (I was in the under105kg category) but like a muppet I wanted to make sure I made weight so ate very little the next 2 days, this combined with a 2 hr grappling session the day before the comp (like I said muppet) meant I weighted in at 101kg at the comp feeling tired and hungry, to make matters worse the comp was packed close to a 100 guys in the unequipped so I started lifting 3 hrs after weigh in and it took 3 and a half hours to complete

Squat went good, first round 160 was easy, second round 170 was a struggle but went up, 175 stapled me to the floor and I failed that, but 170kg (375) was a new PB and a good way to start (the fact that it felt so heavy should have been an indication of what was to follow)

Bench
1) 120kg flew up even though the pause took for ever
2)130kg was a real grind, I have doubled this in training but was so tired it took ages to go up, but got all white lights
3) 135kg went no where, no surprise I was spent after the 130

So 130kg ((286) equalled my comp best but I had wanted more

Deadlift
The warm up went badly, 180kg which I can treble almost didn’t comp up it was a real grind so I was in no shape for my opener
1) 190 (418) went up all three lights (I was shocked it moved off the floor to be honest)
2) 200, didn’t go anywhere complete fail
3) 200 same weight same outcome three red lights

So finished with a 490kg total (1078) happy I beat my last comp total but annoyed I didn’t get the 500

Take home lessons
I spent way too long lifting at 90%+ before the comp (4 weeks) it burned me out.
Cutting that much weight was stupid, as was grappling the day before
Need to get my warm ups sorted, I started the squat warm up 45mins before I was called out to squat (mix up over the running order)
Deadlift its all in the head get it sorted and try Sumo

[sanjuro_ronin]

I friend of mine suggested looking at the DL NOT as a pull, but a push with the legs, don't know if that MAY help...
Those are good numbers bro, BUT doing ANYTHING before a PL competition is, well...not very smart.
The big lifts tend to be more mental then physical IF you've done the work in the gym and you have.
You do need to understand that ANY activity you do will cut into your recovery time.
Even more so when you are getting close to the limits of your strength.
I would probably suggest you cut out MA two weeks going into the comp, FOR SURE the week of the comp.
Much like you should cut ST 2 weeks going into a MA event.

[Frost]

Yep as my coaches have said many time head up backside down and push with your legs…which is what I do right up to 190kg, then it all goes to pot ….and as they said its in my head 190 flys up 200 fly up once, since then nada…it’s a mental thing hence the move to sumo

I know 4 hard sessions the week before comp and helping set up the gym the night before probably wasn’t the smartest thing I have ever done…………….well hopefully ill learn from that and be more serious about it next time

Cheers for the advice paul, I didn’t take the comp that seriously as there where 2 strong lifters in my category and I had no hope of winning, then they both pulled out and I missed top spot by 50kg and second by just 27kg, oh well next time more rest and better tapering!

[sanjuro_ronin]

Allow me to suggest this view:
Don't compete to beat anyone, compete to "beat" yourself and for self-improvement.
Focus on YOU, make the competition about YOU and not about beating someone else.
You will enjoy it more and became a better athlete and you will surpass your "limits" far quicker.
I have a winning record in most to the MA I competed in and yet I NEVER fought to beat anyone ( although I never competed at an elite level either).
I fought to test myself, I fought to prefect my art and there was never an "opponent" other than myself.

[viper]

All my Olympic coachs tell me to push the ground away it works i find.

[Scott R. Brown]

That is intersting, the pushing the ground away, for the deadlift. I actually focus on pushing/thrusting my hips forward. The hardest part for me is sitting back far enough before I begin the pull. I think it is a body structure thing for me.

Good job Frost!

[Fa Xing]

All my Olympic coachs tell me to push the ground away it works i find.

That's actually how I was taught too.