posted Wed, 10/19/2011 - 09:46
1133
pre competiton advice
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i am entering a powerlifting comp in my local area in exactly 4 weeks. i dont have much help training. i am going to be in the 181 lb group. right now im at about 186 at 11 percent or so bodyfat i shouldnt have any problem making weight. i dont expect to win this comp i just want to make a good showing. my best dead lift to date is 450 best squat is 375 and bench is only 335 all raw. im steadily improving every week so im sure these numbers will grow as i progress. i would like some advice on pre competion day of and day before nutrition and supplementation. thanks in advance for any advice
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I myself havent competed yet but have on in december. From the veterans Im friends and going in with some of the biggest advice they tell me is you usually have the option to weight in the day before or the morning of. Go and wieght in the day before.....
A) just in case you miss weight you can quick cut down till the next morning as long as its only 2-3 pounds
B) if you wieght in the day before you can eat some good strong meals and actually be a little over weight the day of which is totally legal and most do it. It actually gives you an edge since your not malnourished etc....
The other big thing is 3 weeks before comp....train only body parts that pertain to the muscles needed for your competition lifts.....example....Im only going for deadlift so I will be focusing on mostly rack pulls,deadlift,rows,etc....ALL BACK (but dont overdue it and hurt yourself) and obviously legs such as squats extensions lunges etc....
One of the very big mistakes Im told people make precomp is they train to hard right before competition. Most of the vets in the game will tell you NOT to train the whole week before. So if your comp is on a saturday do not lift after the previous sunday except for maybe a few very light things to keep your mind frame of being in the gym up to par.
THE DAY OFF....eat a good energy filled breakfast carbs etc...BE SMART on the wieght you choose. You get 3 lifts. Your max deadlift right now is 450 and if thats what it is the day of then open with say 395 or so just to get you going and motivated.
Your choice of weight on your second attempt is very important. DO NOT try to do your all time max on your 2nd attempt. Its a large jump in weight first of all and second of all if for some reason you fail you can not drop weight for your 3rd attempt. You gotta either do that weight again or go up. So pick a respectable number to get on the board with.....say 430. If you get it then at that point thats your current standing score.It will also help you guage how you feel etc....now even though you may be feeling awesome.....DONT think your gonna add 30 or 40 pounds to your max. 99.9% of the time.....IT WONT HAPPEN. Third attempt do your max or MAYBE 5-10 pounds over if you dont have to struggle for your current max.
Like I said, my first comp is in december but all that I have shared above comes from a few guys training me now that have been doing this for years and 2 of them hold records. Hope this helped a bit and good luck bro
This was exactly the kinda advice I needed now I have a bit of a better game plan. I Appreciate your help and good luck to you in your competition only advice I got is if the bar ain't bending your just pretending