Ripped
New Member
Great thread thanks bud.This write up has been a long time coming, just been busy with life. I'm no talented writer either, so we'll see how this goes.
Choosing a Meet
Best place to start with this is powerlifting watch. Here's the link for that:
Powerlifting Meets | Powerlifting Watch
Obviously you'll want to find something close. Here's a chart with some basics of each fed:
Obviously the majority of us here aren't natty, so that part should be a no brainer. As for the rest of it it'll come down to your preferences. I'd probably go with sleeves over wraps for a first meet just because timing getting your wraps on for your attempts can be a little nerve wracking.
For more in depth rules just Google search the fed in question with rules after and most have a pdf download where they'll get into the more in depth rules. Commands, clothing, etc.
Choosing a Weight Class
For your first meet you should just come in however you are. Have fun. Trying to cut weight and all that is going to ruin your first experience competing. Save that for when you're going after records or qualifying for nationals. If by some chance you are doing one of those for your first meet I guess start a thread and ask about it.
Choosing Your Equipment
For this you'll need to go over the rules of your chosen fed. You'll need to choose the right sleeves, wraps, singlet, wrist wraps, deadlift socks, shoes, etc. You need to be sure they're allowed because they will be inspected before the meet.
Choosing Your Programming
This is something else beyond the scope of this guide. If you're a beginner or early intermediate you can probably just train normally and then deload the week of the meet and be fine. If you're more advanced you'll want 8-12 weeks prep time. If this is something you need help with start a thread about it and someone will surely point you in the right direction.
Choosing Your AAS
Again it's beyond the scope of this guide, but I'll touch on it briefly. You'll probably want to time your cycle to end at the meet. Test, deca, tren, dbol, drol, these are pretty standard. Halo, TNE, TRNE on meet day for more advanced users. You'll want to finish with your oral the weeks leading into the meet. Or start and finish, I suppose, if your cycle is longer.
Preparing for the Meet
At some point before the meet you'll want to start practicing commands as they'd be given at the meet. You can find them in the rulebook. Have a partner give you the commands as you do the movements. It's also not a bad idea to lift in full meet gear a time or two before the meet. You don't want any shocks throwing you off your square on meet day. You want to be comfortable and practiced.
Choosing your Attempts
You might hear other ways to go about this, but this is my preferred method. Your first attempts should be a weight you can hit for a triple any time. Second attempts should be a weight you can hit for a double any time. There should be no question that you'll smoke the first two attempts. This will help build confidence and set the tone for the day. Your third attempt is your PR attempt. You should have an idea what this will be. A range depending on how you feel and how the second attempt went up.
Three weeks out I like to work up to a heavy double. This is my second attempt. Two weeks out a heavy triple. This is my opener. Then deload the week of the meet. Again this is just my preference, but in my opinion you can't go wrong with this approach. If you don't really know what you're doing just do this.
Meet Day
How they do weigh ins and everything will vary a little by fed. It's pretty universal you'll weigh in, get your gear examined and you'll have to give them your first attempts. Might be the day before if the weigh ins are earlier.
You'll want to bring plenty of food. Carbs and high sodium stuff is your best bet. It's going to be a long day, so pace yourself. Bring plenty of fluids, too. Best to save the sugary and caffeinated drinks for later in the day to avoid crashing early.
For warming up there will generally be weights available. Not really going to go into great detail here, just warm up about like you would to max at the gym. Dynamic stretches as necessary. Just keep in mind you're already warmed up from squat, so deadlift warm-ups should be minimal to conserve energy.
On the subject of conserving energy find a good spot to chill when you're not warming up or making your attempts. Try not to get overly excited or emotional. Just be cool. Personally I don't get hyped up at all or use ammonia for my first or second attempts. No need since you should not miss them. Save it all for the third attempts. This is important and often overlooked in my opinion. Save your energy wherever you can.
I mentioned turning in your first attempt numbers. After your first and second attempt there will be a time limit for you to give your next attempts to meet staff.
I will say again here make sure you've practiced your commands, especially bench. Bench is where I've seen the most problems. I've seen lifters get disqualified for missing the commands on all three of their attempts. That's another point worth mentioning here. If you miss all three attempts on a lift you're done for the day.
I'm sure I'm forgetting a few things.
@Masters Power @Docd187123 @insertnamehere @theprodgicalson @RodgerThat @Gain Train @Strength and Power
Any of y'all have anything to add here?
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