Powerlifting Meets: A Deep Dive: Q&A

Hi ya’ll, me again, back to answer your powerlifting questions after parts one and two. Let’s get into it.

Q: How do you make attempt selections at a powerlifting meet if you don’t have a coach?

A: This answer is going to be the same if you have a coach or if you don’t, because your coach is thinking along these lines as well. I’ll break it into each lift, because the attempt selection is slightly different for each.

Your first squat should be something you can get for a triple in your sleep, which is usually 85-90%. This is your first lift of the day that sets the tone. You do NOT want to miss this lift. Your bench opener should also lean on the conservative side. There is no set rule for how long the head judge holds someone before the PRESS command, and if you haven’t been practicing your pauses, you could be in for a shock.

Open with something you KNOW you can pause, and base your jump to your second on what the judging is looking like for the day. Your deadlift opener should come in at 80-85% of your max. It’s been a long day, you’re tired, and can make bigger jumps. Get on the board. Second attempts will typically be at or right under a gym PR, anywhere from 95-100%. This is the lift that is going to set you up to get a PR on your third attempt. It should move without much resistance. Grinding out a second attempt is pretty indicative that you’ve jumped too much from your first attempt to 2nd. Third attempts are the money shots, from 100-105% of your max. Solid third attempts make bigger totals. Big totals win meets. You want to be methodical about this, as some people tend to go for their big PRs when their second attempt would show that this wasn’t the day for that, and it was a day to build on their total. 

Q: Should I wear my singlet to the powerlifting meet or change when I get there?

A: Wear whatever you want. Show up in a clown suit if you’d like. If you are a woman you will compete in the first flight. I advise you show up ready to warm up. For multi platform powerlifting meets, or meets without enough women to fill a flight, light men will also compete in the first flight. I would suggest anyone in the first flight show up with their gear on, but if not, you’ll have plenty of time to change, just don’t start warming up without your singlet on.

Q: Do I need a handler?

A: For those who don’t know what a handler is, they are someone that keeps a handle on you during the day. For me, it’s the person who knows where my ammonia and my mouthguard are at all times. You do not NEED one, but it is nice to have someone responsible for telling you how long you have until you lift again, to keep track of your stuff, and help you load plates and keep track of numbers during warm ups. 

Q: What do I eat before the meet and during the meet?

A: This is the most common thing I see people mess up on. After weigh ins, you’ll see people eat a dozen donuts and then wonder why they perform like crap. Unless you’re already eating a dozen donuts a day and somehow are fueled by that, don’t do it. Don’t do anything new, don’t introduce any new foods. Pooping yourself on the platform squatting is not how you want to be remembered (or maybe it is, what do I know).

Eat your normal foods with a little extra salt and water if you’ve had to cut weight. The last thing you want to be is dehydrated. On meet day, we are going to eat our normal foods again. I know you’ve seen people roll in with their PopTarts, cookies, candy…whatever; but we are trying to perform here. High carb, moderate protein, low fat for the day. I always bring a rotisserie chicken and four cups of rice for my main fuel. Snacks include rice cakes with honey, peanut butter and jelly sandwiches, cereal, and Gatorade. Carbs should be mostly simple, we need the sugars. You can pig out after the powerlifting meet. Eat to perform before and during. 

Wrap Up

Thanks for sticking with me for these past three weeks. I hope this has helped you decide if stepping onto the platform is right for you. If you have any questions, you can always reach out to me on IG at @bigbadwolff24.

In strength,

Manda @bigbadwolff24