Subscribed to a Powerlifting Meet…Ok Now What


What to do after your powerlifting meetOff-season


Video taken from the channel: Cailer Woolam


A Guide To Your First Powerlifting Meet

Video taken from the channel: Alan Thrall


Signed Up For My First National Powerlifting Meet!

Video taken from the channel: Anabolic Aliens


What To Do After a Powerlifting Meet

Video taken from the channel: Zack Henderson


5 INTRICATE Powerlifting Meet Prep Training Tips For 8 Weeks Out or Less That You NEED To Be Doing


Video taken from the channel: Brendan Tietz


The Complete Guide to Running a Powerlifting Meet |

Video taken from the channel: elitefts


Guide To Your 1st Powerlifting Meet |

Video taken from the channel: Juggernaut Training Systems

Signed up for a Powerlifting Meet Now What? If you’ve been reading my last few articles, then you’ve probably left your box gym behind and joined a hardcore gym. After forging some killer grip strength you finally decided to sign up for your first powerlifting meet; something you’ve always wanted to do.

12 weeks to the platform meaning “I’ve signed up for a powerlifting meet now what?” If I were to say “how to train with 12 weeks to the platform” and omit a workout then sure. If you were looking for a powerlifting event 12-week routine, I could write an article up for ya �� Cutty. The most popular bodybuilding message boards! Bulking[X] Cutting[ ] Start weight at beginning of bulk in 12/1/13:143 Gym PRs: 335/230/425 Gym Total: 990 bench TNG: 235.

First things first, you have to actually sign up for a meet to begin preparing. If you’re looking for help on how to find a meet, click here. Just do it. Seriously.

If you’re worried about whether or not you’re “strong enough” to do your first meet, keep in mind that VAST majority of local meets are made up by beginners. I can 100% guarantee you will not be the only person there who is doing. Why You Should Sign Up for a Powerlifting Meet December 06, 2018 / Max Berkheimer. Now that you have a general idea of what you would be getting into, here are the final few reasons that you should sign up: Number one, if you enjoy lifting weights, competing in powerlifting is a great way to expand that passion. Two, this is an opportunity.

I might decide I love competing and sign up for my next meet as soon as I get home that night. I’m going to share more about training for my first powerlifting meet and of course, recap meet day. I’m excited to share my experience, but I’m also excited to show women that it’s okay to lift heavy and be strong. The 37th USA Powerlifting New Jersey State Championship is one of the longest running events in USA Powerlifting. This year is going to be over the top and being held at the Embassy Suites in Berkeley Heights.

Sign up now to compete at the largest powerlifting meet in New Jersey!My squat went up like 5 lbs, bench was up about 5, deadlift increased the most with around 25. I don’t fully recall what the entire training cycle was like for 220-180 but there was a lot of volume in the 90%+ range on heavy days, and a lot of mid range volume too. Lots of.

Please make sure you are purchasing a membership for a USA Powerlifting (USA Powerlifting) event. Warning: Hotmail, Live email accounts do not always pass through your membership cards. We encourage you to use Gmail or Yahoo for your membership information.

Non-U.S. Citizens, please Read prior to purchasing your membership. Squat – warm-up as you would for a max and work up to the opener or last warm-up attempt for the squat.

Optional back down work for 1-3 sets of 3-6 reps. Then perform your normal assistance exercises, using either warm-up weight or first work set.

List of related literature:

Attempt to go as heavy as you can every workout leading up to the contest.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Be sure to record your sets and reps on paper so that you can track your progress.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

Continue to focus on progressive overload throughout contest prep.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

In this case, since the hotels you’ll be staying at probably won’t offer the same equipment your gym does, prepare yourself, both mentally and physically.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Determine the placement of peak training sessions throughout the week.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

One week before competition is the time for a complete, total, and exhaustive workout.

“Advanced Sports Nutrition” by Dan Benardot
from Advanced Sports Nutrition
by Dan Benardot
Human Kinetics, Incorporated, 2011

Ask about some free passes or a trial membership, and follow the tips in “Braving the Gym for the First Time.”

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Finish doing as many reps as you can.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Everyone is new at first, so put your ego aside and just start training.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

An email or phone call congratulating new members on their commitment to get fit is another way to promote personal training and start to build a relationship with the new member.

“Health Fitness Management” by Mike Bates, Mike Spezzano, Guy Danhoff
from Health Fitness Management
by Mike Bates, Mike Spezzano, Guy Danhoff
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Nice tips man! What you think about RTS emerging strategies programming, since is different from your style of programming with wave loading etc.???

  • I should also NOTE that when I say add in singles I don’t just mean even 2-3 weeks out. This is a tactic when done correctly you can do as many as 8 or more weeks out. I will make an in depth video on the most optimal way of doing this. Many coaches program this in different ways. RTS seems to like singles @ 7-8 weekly for months straight sometimes and use it the most readily as where other coaches choose a more tame route. I believe it lands in the middle and highly depends on the lifter. I will make this video soon. I also have a few other videos coming as well!

  • There is no doubt that you will give a max physical effort but hope you have a buddy to go with you in ase something doesn’t go just right. It would be a shame to ruin your meet jusst because you got down for a moment. You must have a great time!!!

  • Are only certain brands of equipment allowed at a powerlifting meet depending on federation? Like Inzer and Titan? Or as long as my equipment meets the measurement standards it’s allowed?

  • Wanting to do my first meet I’ve only been lifting for 8 months and all I have around here is spf wanting to do a good tested federation but I live in arkansas would have to travel for meets ��

  • thanks, ill be having my 2nd meet on January but I’m still new to power lifting, had my first gold for only training for just a month. anyway thank you for this video. it boost my confident.

  • 9:53
    Don’t make excuses, just SIGN UP for a competition! I had a ton of fun at my first competition. It was very inviting and friendly. Many competitors say that they are really competing against themselves, trying to lift more than last time. We were all cheering each other on.
    My best lifts aren’t impressive, but now that they are officially recorded in USAPL’s database, it gives me more motivation to lift way more next time.

  • Dude it’s so awesome you’re gonna be in a national powerlifting meet! I know my favorite fitness youtuber is totally gonna kill it at the competition!

  • 8 weeks out from my first! Rps 148lb teen division. Full power. Raw classic. I’m aiming to beat the state record total which is 770

  • Thank you so much for this video!! I’m so nervous about the rules and process for my first meet in a couple months and this helped a lot!

  • No wonder everything felt so dang heavy this week. I just competed in a meet two weeks ago and I was thinking of doing another powerlifting meet in May. It sounds like I should pump the breaks and really build myself up first.

  • I’m 17 and I thinking about going to a PL meet in a few months, I’m 172lbs 6″2 and my deadlift, bench, and squat are 365/255/445 Only one that is 1RM is the 445, will I do okay for my first?

  • Download My Workout App Exerprise FREE
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  • I was hoping this would go over the types of meets. Because the only ones I can find from nowmarch 2019 in my state are “open championships”, like what does that mean?

  • Is caffeine along with simple carbs recommended during a meet while waiting between different lifts?

    e.g. coffee with some sugar, energy drinks

  • My first meet I hit a huge PR on deadlift and got super excited and threw the weight down… I was pretty disappointed in myself haha

  • I really wanna join a powerlifting competition in my area and I’m 17 years old can someone please help me out and getting me into my first one

  • Why did you put the wraps on the same way for both legs? I thought that it was better to wrap in-to-out on both legs? Do you do this to keep close to the same tension putting them on?

  • What if I can deadlift the national junior record but just need to cut 10lbs. Plus I’m not a junior in 3 months so only have time for 1 meet before I’m an open athlete

  • Instead of knee high socks, are compressions pants usually allowed? Because that’s what I usually wear in the gym. And what about hoodies?

  • Do you need to wear a singlet and a belt? I go in just my clothes usually lifting comfortably heavy I dont like wearing that stuff

  • why would you want to go to a meet for it seems like you have to buy a lot of stuff for lifting and if you want a pr just do it in the gym

  • Great content. In my opinion, this is the most helpful and informative youtube channel regarding strength sports atm. Keep ’em coming:)

  • This guy is super strong for his weight, but boy does he love to talk… I have to skip like 90 percent of the video to get to the actual bit that I want to see… the weightlifting

  • Hello,

    Super Video.

    What other hacks have you got?

    Right now I am looking at other good tip videos

    Look forward to your reply

    Have a great week

  • Also, oh dayum, for being one of the strongest deadlifters, or actually THE strongest pound for pound, I can’t believe you only have 50K subs, you deserve more!��

  • Loved this vlog and your going to beast that meet in Washington Mike, your discipline, dedication, your hard work it’s going to pay off, really like your shoes too…

  • Cailer, wanted to start of by saying thank you for all the content and tips you given us. Started lifting about 3 years ago and improved over time because of your tips and advice. But question, is pretty much good on pull ups and want to start incorporate weighted pull ups and dips, what belt do you highly recommend to use?

  • Love these vlog style videos! You deserve millions of subs, your content has helped me improve so much both mentally and physically over the past few months! Also seeing you play melee made my day:D

  • great advice thanks a lot!
    i want to do my first meet but i dont know how to find a local meet in my country (luxembourg)
    powerlifting gets very little recognition in my country…

  • 0:44, this guy seems to be checking out the glutes a bit to frequently… I saw footage of him doing it to other female lifters too. Anyone else notice this guy’s eye direction lol?

  • Girls that powerlift seem to always have better bodies than girls that bodybuild, especially during their respective “meets.” That veiny, dehydrated, supercut, fake tan look is disgusting lol *disregard the heavyweight class

  • Why would you go to a meet if you couldn’t already do “good weight” my squat is only 365(used to be 415).. no way in hell would I go to a meet only lifting that much.. I’d look stupid lol at either of those lifts.

  • If you’re in Washington or going to be at USAPL nationals, I would love to meet you! In the meantime, I’m gonna be working my ass off to get ready. Enjoy the vlog everyone:D Much love to ya aliens who watch the whole thing!!!

  • I competed at a local USAPL meet where I was not allowed to use wrist wraps from an unapproved brand. That was 6 years ago, but I would recommend looking up the approved manufacturers just to be safe. USAPL only allows equipment from companies that pay them a kickback.

  • Thanks for taking the time to make all these great videos. They are hugely helpful. Meet question: 24 hour weigh in? So you can’t travel in one day to a meet and be done?

  • LOL. “No more lifting for you, young man. Not until you’ve been a good boy and done your cardio!” Of all the 200+ pound elite powerlifters you easily look the most like a marathon runner already.

  • Brendan, any chance you’re going to make another free (or paid!) program soon? I know there are a million different ways to program, and I’ve loved your 12-week program (gonna give it a good write-up on reddit when I’m done), so I’d love to see you put out another program maybe an offseason one? Thanks v much

  • I went up in my first or on of my first 3 meets (unsure) after a technicality but it was only because I had the commands down and the weight flew up

  • Is there a rules about grip in deadlifts in all powerlifting competitions? I always do a alternate/mixed grip in my max rep to avoid myself to use a strap.

  • “I’m sorry that I was so occupied by seeing how much weight i could lift once on a given day” ���� definitely gonna have to say this to some people lol

  • I just wanna say thank you for this guide.
    Just attended my first meet and having watched the video right before I went really conservative on all openers and felt well prepared for the whole thing.
    Got 9/9 with only one red light on the first bench and PRs in all three lifts.
    Very good guide, listen to it guys!

  • Epicness! Cant wait to see more powerlifting vids and how you are training for the comp. I just did my first comp tonight and got 1st place =)

  • Question: is it possible for me to compete in a meet at 15 years old
    I’m not strong enough to set records but I really want to go for the fun

  • Hello,

    Super Video.

    What other hacks have you got?

    Right now I am looking at other good tip videos

    Look forward to your reply

    Have a great week

  • My first powerlifting meet was yesterday and it was great, I won first in my weight class, granted I was the only one in my weight class, someone in my school who was competing squatted 520 easy so that was exciting

  • I found this super helpful, watched it about 3x. 0.o If anyone is wondering what percent hes suggesting for warm-ups, on squat its: 40%, 60%, 70%, 80%, 90% Bench: 40%, 55%, 75%, 85%, 92% and Deadlifts: 135lbs, 55%, 75%, 85%

  • Thx for showing me.what a waste of time.this would be. Seems like a buncha special snowflakes lookin for a pat on the back and paying for it too. And attention whores… is your packed lunch for your 1st graders field trip? Oh boy…..

  • Do you typically stick with the wave loading design you speak of. It’s something I’ve done in the past and seen results but switched over to a different style? You have much more experience than me in programming and I’m wondering if that’s what you see to work best with most people. Thanks for the great info as always.

  • Thanks for all your great content you post. especially this video, im looking into going to meets. ive been training for about 2 years now. Now i have some idea of what i need to expect from a meet. If anyone wants to check out some of my videos and let me know how im doing thatd be great. thanks again man

  • Step 3: Make sure your spotters are all under 100lbs, under the age of 18 and have absolutely no experience. If they are too big they can get in the way of judging.

  • I’m going to compete in 1 year
    My max deadlift is 190 kg
    Max squat is 130 kg
    Max bench 80 kg (yes I know I’m weak AF on the bench xD)

    Knowing this, what should my target weights to strive to be?

  • 2 weeks out today! If you don’t want a lift off do you just tell them that when you walk out for an attempt or do you need to tell them ahead of time?

  • Nice video bro.. Keep up… You are so intensive and short Workout videos as i love.. Do any content but 5min Workout is ur best

  • I have been chilling since my meet in June kinda. Feels nice to not putt all my effort into competing lately. I like long off seasons from my perspective at least. Would you compete in USAPL, Cailer?

  • Who cares, just don’t compete in some bullshit “sport” that’s just gonna drain your wallet. Instead, get involved in an actual sport which will make you money like Football, Basketball, etc.

  • great job. was actually thinking about doing my 1st meet this year. One of my friends contacted me about doing one the same time you guys posted this video.

  • My only question is once you sign up for a meet and have the date already put aside for when you’re going to compete how much rest do you need. Like in order to perform at top strength should you stop lifting like a week or two before the meet so you can be fresh and your muscles recovered or is that too long

  • Cailer, what’s your opinion on Tom Martin’s method? It looks like off season doesn’t even exist for him haha. He only does off season stuff when gets injured. He’s a beast, btw.

  • If I wanted to try and place in my division, what are some weights I should be trying to achieve? I dont need to win but I at least want to keep up. Right now my deadlift PR is 415lbs but I know that’s low

    Also what is a PRE?…

  • I have my first meet in two days, and I’m super excited about it! Thank you for sharing your knowledge Chad, these are some really great tips!:D

  • You just said “Do not cut” but if I am at 85 kg and just have 2 kg down to 83 weight class which is hella “easier” instead of 93 class… Any suggestions?

  • Just came home after my first meet. Bench and squat events were kinda meh, yet the deadlift made up for it. I was the only one using conventional, yet 350kg pull felt amazing. Besides dizzyness ;D

  • Bro I took your advice about doing heavy shrugs and rows and my deadlift blew up I went from 415 deadlift 4 months ago to 515lbs while weighing 205 I’m 15. It’s on my channel. The kids at my school hate on me tho but it’s ok lol