Very short notice competition prep

[Trevor Lane]

During my pre-workout shit, I saw someone left a Schriever Air Force Base “Happenings” pamphlet, so I perused and low and behold on page 2… “Bench Press and Deadlift competition on 21 Jan.” So I called the main gym and they said it’s free, contestants can do 1 or both events, have to register/weigh in by 19 Jan, and the winner for each event and overall (have to do both to win overall) will be determined by “function of bodyweight and weight lifted,” which I assume means Wilkes. I think the determination for winner is kinda lame, but I’m not gonna pass up a free competition opportunity.
I do have some questions for the guys who have done this:
I plan to open with my gym 1RMs (265 bench and 435 deadlift) and try to go up from there, is this a solid approach?
Do they typically let you do some warmup sets before your attemps, or should I try to do that on my own?

Any advice on contests from experienced competition power lifters is very welcome here.

[Trevor Lane]

Bump!

He-Dan sayd to open with a weight I can do triples on in the gym, them get a small PR, then swing for the fences. So, I'll probably go for something like this: 405DL/245BP, 440DL/270BP, and finish by attempting 500DL/300BP.

Anyone here have anything else usefull for a first contest?

[gaspers04]

Sorry bud, my first will be in April. I plan on opening with a small car...lol

[Trevor Lane]

Originally Posted by gaspers04

Sorry bud, my first will be in April. I plan on opening with a small car...lol

Apparently that's not a good idea unless you can do a small car 3 times in the gym bro

[gaspers04]

lol

[muscle_g]

Make sure that you open with whatever weight that you know you can get even on a bad day. Opening with a weight you can triple is a good idea.

[Bodybygamma]

Originally Posted by Trevor Lane

Bump!

He-Dan sayd to open with a weight I can do triples on in the gym, them get a small PR, then swing for the fences. So, I'll probably go for something like this: 405DL/245BP, 440DL/270BP, and finish by attempting 500DL/300BP.

Anyone here have anything else usefull for a first contest?

That is about standard advice. Nothing outside what you already know really. Just stay properly hydrated, bring food you can down no problem, for me it would be peanut butter and banana sandwiches or Wendy's double stacks no pickles or onions. Oh one thing, if your paused bench isn't 265lbs then I would do 5lbs less then your touch n go, if that is indeed it. Pause is a lot harder if you aren't used to it. So I would do 245,260,265+ and play it safer on the bench press and go off you feel.

See the good thing about bananas is they taste the same coming up as going down.

[Trevor Lane]

Thanks guys. This is gonna be fun I'm sure. I wish there was a squat though

[MACHIN3]

It looks like I am late, but hopefully you have not already competed but my advice...

Are these maxes powerlifting style? with a pause (Bench) and complete lockout (Deadlift)
Bench 265
Dead 435

If so cool, I would (this is basically the typical tried and true advice)
have your opener with something you can triple any day of the week, and I mean any day any time.

NO ONE CARES ABOUT YOUR (or anyones) OPENER
Get a solid first attempt in, then build from there.
this is for an example
GYM 1RM (powerlifting style 355lbs)
1st attempt 325
2nd attempt 30-360 depending on how you feel that day
3rd attempt 365+ Go for a new record

Now these attempt are based on you getting each one before hand. If you miss your first attempt I would NOT jump up alot and try for the second. You have more to lse this way, I would redo the first attempt and if you hit it perfect then jump for a new PR.



Now if your bench record is a touch and go, depending on your tie before the comp I would see what your pause type bench numbers are like, I would not max out on it but I would see what the difference is.

Hopefully this makes sense to you, feel free to pm me on here or contact me on facebook.
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