what you need to know for your first powerlifting meet

The following information is specific to the IPLNZ Novice Women's-Only Powerlifting Meet at Ruthless Barbell Club in Tauranga on June 1, 2019.

Competition Day Schedule
 
9:00am-10:00am
Weigh in: Go to the table (the score table) and ask for your lifter’s sheet. Take the sheet to a referee and ask them to weigh you in. You stand on the scale and they write down the number on your lifter’s sheet.
Gear check: Find a referee and show them all the clothing, shoes, and socks that you will be using when you’re lifting. A list of the required gear is below.
Rack heights: Go to the competition platform, which will be set up for squats. Adjust the rack to your preferred height so you are comfortable unracking and re-racking the bar for squats. Once you’ve decided, ask someone to tell you what the height of the rack is. Write down that rack height on your lifter’s sheet.
Opening attempts: Decide what weight (in kilos) you want to lift for your first squat, bench, and deadlift and write these numbers on your lifter’s sheet. You can change your mind and alter these numbers up to 5 minutes before the competition starts. You can also change the bench and deadlift opening attempts up to 5 minutes before those lifts start.
Give your lifter’s sheet to the table and make sure you’ve done everything you need to.

10:00-11:00am
Free time. Chill out, have something to eat/drink, go to the bathroom 43 times because you’re nervous, whatever you need to do.
 
11:00am
Start your foam rolling, massage ball-ing, tai chi, stretching, or other warm-up exercises.
 
11:15am
Go to a squat rack (not the one on the platform), find a bar, and start warming up for squats. You will have to share a bar with a few other people. Be nice, communicate, and just do what you need to do without worrying what other people are doing.
 
11:40am
Lifters briefing. Sit/stand and listen to one of the referees explain the rules, the commands, proper execution of the lifts, and possible reasons for red lights. You can ask questions.

12:00pm
Competition starts.
It will probably finish between 4:00-5:00pm depending on how many people are lifting and how fast the spotters/loaders (the people who put the weights on the bar for each of the lifters) are.

Gear
 
You must wear the following and have it approved by a referee before 10am:

• Shorts that are above the knee, approximately mid-thigh. Can be fitted or moderately baggy (but not too baggy) – think bike shorts, running shorts, stretchy boardshorts, boxing shorts (not boxer shorts!), or similar. No compression tights like 2XU or Skins. Bring a couple of pairs if you’re unsure.
• T-shirt that has standard sleeves: not sleeveless, not cap-sleeves. No logos, words, or other printing on the T-shirt; it must be plain.
• Closed-in shoes with a normal sole. Runners, walking shoes, gym shoes, lifting shoes, crossfit shoes, Converse Chuck Taylors, Vans, Skechers, whatever.
• Deadlift socks: any socks that come up to knee height and cover your whole shin. Cannot cover the knee.
• Normal undies, normal bra/sportsbra.
• If you use a lifting belt, wrist wraps, knee wraps, knee sleeves, headbands, or any other gear, bring that too and have it checked.

 
Referee Calls/Commands
 
For squats, you will hear the following:
“Bar is loaded.” (You walk onto the platform, take your time, and unrack the bar ready to squat. WAIT. The next command is only given once the ref sees that your knees are locked/straight.)
“Squat.” (You squat down and come back up to the top in your own time. Then WAIT.)
“Rack.” (You can then walk forward and re-rack the bar, and leave the platform.)
 
For bench, you will hear the following:
“Bar is loaded.” (You walk onto the platform, take your time to get set on the bench, and unrack the bar ready to do the bench press. WAIT. The next command is only given once the ref sees that your elbows are locked/straight and the bar is still.)
“Start.” (You bring the bar down to your chest. WAIT. The next command is only given when the bar is still.)
“Press.” (You push the bar back up to the top and straighten your elbows completely. Then WAIT.)
“Rack.” (You can then re-rack the bar and leave the platform.)
 
For deadlift, you will hear the following:
“Bar is loaded.” (You walk onto the platform, take your time, and deadlift whenever you’re ready. You don’t need to wait for a start command. Once you’ve locked the bar out at the top of the lift, WAIT.)
“Down.” (You can put the bar back down on the ground. You must lower it with control; i.e. your hands remain on the bar at all times until the bar is still on the platform. Do not drop it, do not push it down, but take it down with control. You can then leave the platform.)
 
Note: Once the command “bar is loaded” is given, the table starts a clock. Once that command is called, you have 60 seconds to get on the platform and start your lift.
DO NOT RUSH. DO NOT RUSH. DO NOT RUSH.
Time moves slower on the platform; 60 seconds is a really long time. All you need to do is make sure you’re next to the platform ready and waiting for the “bar is loaded” command, not faffing about outside drinking coffee or going to the toilet. If you’re at the side of the platform ready and waiting, you’ll have heaps of time. Once you hear “bar is loaded,” step onto the platform and go to the bar. Set up. Pause. Think. Remember what you need to focus on for the lift (Depth? Tightness? Shoulders? Pulling the slack out of the bar? Whatever). Remember what the calls are. Unrack the bar when you ready. WAIT FOR THE CALLS. Breathe again. Then do what you know how to do.
 
Common reasons for red lights
 

• Doing the lift before the referee gives the commands
• Not going low enough in the squat (hip crease must go below the top of the knee)
• Moving your feet AFTER the ref has given the start command
• Re-racking the bar before the ref gives the command
• Ramping/hitching the bar (on the deadlift only).
• Any downward movement of the bar (after the bar starts ascending) – this means “double-bouncing” the squat, bouncing the bar off your chest in the bench, or pulling the bar up unevenly in the deadlift.

 
What the red lights mean
 
There are three referees. They will each give you either a red light or a white light.
Three white lights: good lift
Two whites, one red: good lift
One white, two reds: no lift
Three red lights: no lift
 
A good lift will count towards your total score. A “no lift” does not count towards your score. You must get AT LEAST one good squat, one good bench, and one good deadlift in order to build a total score and therefore achieve a place in the competition. Whether that place is first or last does not matter, just make sure you build a total. If this is your first competition, make your first attempt at each lift fairly easy: choose a weight you are confident that you could do for at least 3 reps.
 
Bring food and water
 
The competition will last for 3-5 hours. You need to fuel like you’re running a marathon. If you don’t eat, deadlifts will be really hard.
Bring simple carbohydrates, some fats, and a little protein. Think donuts, sandwiches, popcorn, rice crackers, trail mix, maybe a protein shake if you already regularly have protein shakes.
Bring water and/or electrolyte drinks.
Do not bring last night’s leftover vindaloo curry.
Do not send a friend out to bring you back dodgy sushi.
Do not bring tuna or egg sandwiches to a comp or on an airplane… no one with a nervous tummy wants to smell your boiled eggs or tinned fish.