Comp advice

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sprange67		Comp advice	31-01-2012 @ 12:59
Member 1858, 170 posts SQ 285, BP 157.5, DL 302.5 745.0 kgs @ 98.9kgs UnEq	OK, still relatively new to powerlifting and comps, got a comp coming up and I'm not sure what starters to go for. Now I've read all the play it safe etc and for the first time might do that, but what do you do for your second lift (percentage wise)as I worry the jump may be too big. Usually my second lift is only 10Kg over my opener, so all I'd like to know is what you do? Currently I plan my openers Squat opener 250 target 265 Bench opener 140 target 150 Dead opener 270 target 290 Does the above sound about right to you? Also what are your warm up strategies Cheers Steve

shanejer		...	31-01-2012 @ 13:03
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	I don't PL but defiantly open lower .

Gra_Bul		...	31-01-2012 @ 13:05
I was swinging out of control like an ape Member 1559, 4075 posts SQ 180, BP 100, DL 202.5 482.5 kgs @ 90kgs UnEq	shanejer said:I don't PL but defiantly open lower . you should really charge for these pearls of wisdom Shane lol

milsy		...	31-01-2012 @ 13:05
Ne n coner a fuickex .ay ouse part we .be Member 1425, 4647 posts SQ 340, BP 227.5, DL 335 902.5 kgs @ 125kgs UnEq	It doesn't matter how low you open just how high you finish just make sure you get a solid lift in each lift to get your total you could always lift above your opener in th e warm up room and drop back a couple of kgs to make sure you get a lift in then you can take a bigger jump on 2nd lift and the best thing to did is gauge your lifts on how you feel that day and how the warm up goes

shanejer		...	31-01-2012 @ 13:08
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	Lol well sometimes warm ups are s**t in comps so if your warm up goes bad and you walk in 10kg below your max .... Bad times! Use your opener as your last warm up 230/130/250 sound better to me.

Fazc		...	31-01-2012 @ 13:09
Sports an extremely muscular arse. Member 38, 6253 posts	Post Edited: 31.01.2012 @ 13:09 PM by Fazc Aye agree with the lads, definitely open lower. For 265 I'd go as low as 225 to 245 to 265. If you go too high you risk bombing and also just tiring yourself out with weights so close to your max.

sprange67		...	31-01-2012 @ 13:15
Member 1858, 170 posts SQ 285, BP 157.5, DL 302.5 745.0 kgs @ 98.9kgs UnEq	OK, I can back off more, but say with the squat a 225 opener to 245 to 265, that seems big jumps, OK I can give that a go. How do you warm up to hit that?


Fazc		...	31-01-2012 @ 13:18
Sports an extremely muscular arse. Member 38, 6253 posts	Post Edited: 31.01.2012 @ 13:20 PM by Fazc sprange67 said:OK, I can back off more, but say with the squat a 225 opener to 245 to 265, that seems big jumps, OK I can give that a go. How do you warm up to hit that? I did 260 at a comp this weekend, took my final warm up at 180 for a triple in the warm up room. Went onto the platform and did 220, then 240 then 260. 220 is a weight I know I can do even raw so hitting that after 180 wasn't a big deal. It's not massively different to what I would do in the gym. That's what I was used to, so that's what I did. I suppose if you take smaller jumps in the gym then that might suit you better.

stephen		...	31-01-2012 @ 13:24
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285 790.0 kgs @ 105kgs Eq	Post Edited: 31.01.2012 @ 13:26 PM by stephen sprange67 said:OK, still relatively new to powerlifting and comps, got a comp coming up and I'm not sure what starters to go for. Now I've read all the play it safe etc and for the first time might do that, but what do you do for your second lift (percentage wise)as I worry the jump may be too big. Usually my second lift is only 10Kg over my opener, so all I'd like to know is what you do? Currently I plan my openers Squat opener 250 target 265 Bench opener 140 target 150 Dead opener 270 target 290 Does the above sound about right to you? Also what are your warm up strategies Cheers Steve I'd generally open with something you can comfortably(no gut busters)do 3 reps with or 10kg below your best double(again comfortable, no gut busters). The most important thing is to get a total together, getting pb's is just a bonus. If you open too high you risk bombing or knackering yourself before the pb attempts, best to get an easy opener then let rip!. I'm not sure of your current lifts but openers could look like this: Squat opener 230/235 target 265 Bench opener 125/130 target 150 Dead opener 255/260 target 290 Obviously you need to go there with a plan but don't be afraid to adjust your openers depending how you feel, if you don't feel to good drop them to what ever you think is best and if you feel good maybe only go up 5kg from your planned lifts.

Frio3535		...	31-01-2012 @ 13:29
Member 346, 163 posts SQ 0, BP 0, DL 335 335.0 kgs @ 84kgs Eq	I'm going to go against the grain and say if you're comfortable with the openers stick with them. Then go for your targets, if you hit them, go for broke on your third. Just use a bit of common sense on the day, if something doesn't feel right, lower the openers. Be proactive on being aware of whats going on in the comp to give yourself the best chance of a good warm-up which can make or break a comp with some people.

brynevans		...	31-01-2012 @ 17:02
Scotbasher - forever Member 59, 2115 posts	Sound advice so far, have a read of Barrie's article on this kind of thing http://www.sugdenbarbell.co.uk/articles/Competing-In-Powerlift... Picking comfortable openers is going to be order of the day for your first contest, at the moment you will have ideas about what you'll be capable of but it can all change quickly on the day. Good luck with the contest(when is it?)

DomRedshaw		...	31-01-2012 @ 17:08
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255 627.0 kgs @ 88kgs UnEq	i dnt know much about PL but i read an article by andy bolton recently, that im 99% sure he said open with a weight that u can triple even on a bad day or around that

sprange67		...	01-02-2012 @ 09:06
Member 1858, 170 posts SQ 285, BP 157.5, DL 302.5 745.0 kgs @ 98.9kgs UnEq	Cheers guys, I think I'll back off more, especailly as last night was my last squat night and it was s**te :-)

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