Powerlifters?

[jahaze]

Any other competitive powerlifters on here? I have my third meet tomorrow and always seem to get so worked up, I loose focus and have crappy results. Any tips to keep calm/focused? What works for you?


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[jahaze]

I figured it out (kind of) and had a great meet yesterday. Set both state and national records for my age/weight class in all three lifts. Not a bad day, don't know if I'll be able to walk today though...


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[JohnDough]

Lol, I'm weak as hell. What did you do and maybe it can help me.

 

[Poser]

I did some competing in both powerlifting and weightlifting (“Olympic lifting”) but it’s been a number of years. After a powerlifting meet, expect to be fried for about a week and you’ll probably want to take that time completely off from any training or significant physical stress. Your CNS is completely cooked after that kind of effort.

The other aspect that is difficult about powerlifting meets is managing the downtime, be it quit a bit or almost none depending on how much competition there is in your weight class. You may end up waiting hours between lifts, or just a few minutes and I’ve seen people having as little as 1 minute between their 3 attempts due to being the only person in their weight class.

 

[jahaze]

Lol, I'm weak as hell. What did you do and maybe it can help me.

I am 55 and have been lifting weights since I was 14. About two years ago the guys at the gym talked me into powerlifting. I think it works great for old guys because it's heavy weight, low reps (my cardio sucks), and I can take a day off between workouts for recovery.

Only the young folks can lift everyday and recover. Most overtrain. My recommendation is to lift heavy, then rest. You'll still burn calories, build muscle and have a good reason to nap whenever you can sneak away.


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[BadDogPSD]

Congrats on your meet! Sounds like you were ready. I used to lift heavy on the big three, but never competed.

 

[JohnDough]

I did some competing in both powerlifting and weightlifting (“Olympic lifting”) but it’s been a number of years. After a powerlifting meet, expect to be fried for about a week and you’ll probably want to take that time completely off from any training or significant physical stress. Your CNS is completely cooked after that kind of effort.

The other aspect that is difficult about powerlifting meets is managing the downtime, be it quit a bit or almost none depending on how much competition there is in your weight class. You may end up waiting hours between lifts, or just a few minutes and I’ve seen people having as little as 1 minute between their 3 attempts due to being the only person in their weight class.

Every time I've tried those 3 lifts for funsies by my self, I just do them consecutively. 2 minutes for all 3, tops.

 

[Poser]

Every time I've tried those 3 lifts for funsies by my self, I just do them consecutively. 2 minutes for all 3, tops.

If you are performing those lifts in a maximal manner, then that is an insufficient amount of time to restore your ATP levels. and, the stronger your get, the longer it generally takes to recover. By the textbook, your ATP levels recover at something around 80% at 5 minutes and 100% at 8 minutes. But, again, that assumes maximal efforts.

 

[JohnDough]

If you are performing those lifts in a maximal manner, then that is an insufficient amount of time to restore your ATP levels. and, the stronger your get, the longer it generally takes to recover. By the textbook, your ATP levels recover at something around 80% at 5 minutes and 100% at 8 minutes. But, again, that assumes maximal efforts.

What kind of performance increase in my 3 lifts would I expect performing them at 10 minute intervals vs just rolling through them?

 

[Poser]

What kind of performance increase in my 3 lifts would I expect performing them at 10 minute intervals vs just rolling through them?

Really depends on
1. the intensity/volume you are training at
2. How strong you are
3. Training history
4. Genetics
5. Diet and sleep

For most people who are "working out", longer rest would likely make no difference. If you are following a training program that is steadily increasing in intensity in a progressive manner, you may start the program with shorter rest periods that increase towards the end of the program.
Rest periods are however long it takes you to be ready for the next effort. If you're blowing through your sets with 2 minutes of rest with no issues completing the desired reps, then that is an appropriate amount of rest.
When you are grinding heavy sets of fives at 92% of your max, you may require 10 minutes or more and Squat sets may require more rest than bench press sets. A person training for a powerlifting meet may require much more rest than the guy trying to keep the dad bod in check during his lunch hour. The person training for maximal strength will invariable require more rest than the person just working out to be in shape. I wouldn't over think it -if you need more rest between sets, you'll likely be aware of it.

But, at a powerlifting meet, where you may be looking at 2 of your 3 attempts on each lift being completely new PRs to you -say, for example, a guy who has never squatted more than 365# going for a 405# on his 2nd attempt and 425 on his 3rd, you damn sure better hope that you have more than 1 minute of rest between those 2 attempts. On the flipside, you may have to wait upwards of 40 minutes between your 3 attempts and know what you need to do to remain warmed up during that down time, know how far before your squat set you need to wraps your knees (too early and your feet will lose circulation, too late and you may be flustered and rushed), how soon to start mentally hyping yourself up, when food may benefit your performance and when it may hurt your performance etc. If you're not competing, none of these aspects are relevant, but if you are competing, there are all kinds of factors that are out of your control that can effect your performance.

 

[JohnDough]

Really depends on
1. the intensity/volume you are training at
2. How strong you are
3. Training history
4. Genetics
5. Diet and sleep

For most people who are "working out", longer rest would likely make no difference. If you are following a training program that is steadily increasing in intensity in a progressive manner, you may start the program with shorter rest periods that increase towards the end of the program.
Rest periods are however long it takes you to be ready for the next effort. If you're blowing through your sets with 2 minutes of rest with no issues completing the desired reps, then that is an appropriate amount of rest.
When you are grinding heavy sets of fives at 92% of your max, you may require 10 minutes or more and Squat sets may require more rest than bench press sets. A person training for a powerlifting meet may require much more rest than the guy trying to keep the dad bod in check during his lunch hour. The person training for maximal strength will invariable require more rest than the person just working out to be in shape. I wouldn't over think it -if you need more rest between sets, you'll likely be aware of it.

But, at a powerlifting meet, where you may be looking at 2 of your 3 attempts on each lift being completely new PRs to you -say, for example, a guy who has never squatted more than 365# going for a 405# on his 2nd attempt and 425 on his 3rd, you damn sure better hope that you have more than 1 minute of rest between those 2 attempts. On the flipside, you may have to wait upwards of 40 minutes between your 3 attempts and know what you need to do to remain warmed up during that down time, know how far before your squat set you need to wraps your knees (too early and your feet will lose circulation, too late and you may be flustered and rushed), how soon to start mentally hyping yourself up, when food may benefit your performance and when it may hurt your performance etc. If you're not competing, none of these aspects are relevant, but if you are competing, there are all kinds of factors that are out of your control that can effect your performance.

That makes a lot of sense.

Just out of curiosity, what's the least weight in the lifts someone weighing 235# would have to move to not shame themselves at a decent local meet?

 

[Poser]

That makes a lot of sense.

Just out of curiosity, what's the least weight in the lifts someone weighing 235# would have to move to not shame themselves at a decent local meet?

You could have a 235# guy who just started training 3 months ago and you could have a 235# guy who's been training consistently for 25 years. I think that, at most powerlifting meets, you would probably find the culture incredibly encouraging for either with no sense of shame.

That being said, I think that if you are bench pressing 275#, squatting mid 300s with a deadlift approaching 400#, you should feel confident enough to walk into a amateur PL meet at any bodyweight.

 

[ADKJoe]

I just competed at my first powerlifting meet on Feb. 22nd. Head was spinning leading up to it, but it ended up being a good time. The adrenaline helps the lifts feel easy. It was a local meet. Took 1st in the 100kg open division with a total of 1394.4. I had to learn to trust that I trained right and did everything I could to prepare leading up to it, so when the time came I didn't have to think much. Nothing to it but to do it.

 

[JohnDough]

You could have a 235# guy who just started training 3 months ago and you could have a 235# guy who's been training consistently for 25 years. I think that, at most powerlifting meets, you would probably find the culture incredibly encouraging for either with no sense of shame.

That being said, I think that if you are bench pressing 275#, squatting mid 300s with a deadlift approaching 400#, you should feel confident enough to walk into a amateur PL meet at any bodyweight.

That's it? I'd have thought more. This was my last go by myself not know what I'm doing.

 

[Poser]

That's it? I'd have thought more. This was my last go by myself not know what I'm doing.

That's impressive, man. I will say, based on your bar speed and the fact that you just did all of those lifts in 3 minutes without using a belt, those weren't anywhere close your your true 1 rep maxes, much less your potential. -not suggesting that you go throw another 50 lbs on the bar tomorrow or anything, but if you did a 4 month prep with a competition peaking cycle for efficiency handling 1 rep maxes, you'd put up some seriously impressive weight.

 

[JohnDough]

That's impressive, man. I will say, based on your bar speed and the fact that you just did all of those lifts in 3 minutes without using a belt, those weren't anywhere close your your true 1 rep maxes, much less your potential. -not suggesting that you go throw another 50 lbs on the bar tomorrow or anything, but if you did a 4 month prep with a competition peaking cycle for efficiency handling 1 rep maxes, you'd put up some seriously impressive weight.

I've never used a belt. I just consider myself a filthy casual and lift weights to keep from going insane. I've had foot surgery and neglected legs for a few weeks. Did 335x10 this morning on backsquat, and that just flat gassed me. My bench improved during this time, though. 225x15 week before last. I dunno, I just do it because if I didn't get the negative energy out there, how? I did try creatine a while back. 5g/day for 90 days. I saw zero results and just stopped.

 

[svivian]

I've never used a belt. I just consider myself a filthy casual and lift weights to keep from going insane. I've had foot surgery and neglected legs for a few weeks. Did 335x10 this morning on backsquat, and that just flat gassed me. My bench improved during this time, though. 225x15 week before last. I dunno, I just do it because if I didn't get the negative energy out there, how? I did try creatine a while back. 5g/day for 90 days. I saw zero results and just stopped.

Get a belt.. dont want to be benched for a few months over a hernia for no good reason.