2023 States Powerlifting Meet Recap! 

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I'll try too! Life got caught in the way, and also haven't been lifting as much. But I'm picking things back up now

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Hi! so excited you'll be competing! Warmup timing is based on 2 things: 1. how fast your meet is, and 2. how you usually warmup. 1. Usually, a lift is slightly under a minute. bench is little bit longer (because of setting the rack and safeties, and lift off), deadlift is a little bit shorter (easy set up and only down command). Based on that, you would count backwards. If there are 8 people in your flight, you can assume that your attempts will be 6 to 8 minutes apart. Thus, you want to time your warmups so they are around 7 minutes apart. That way, your body is prepared to rest however so long. So, if you are the 3rd person lifting in your flight of 8 people (you will know the order once first attempts are typed in), you would want to hit your last warmup around 5 minutes before the first person lifts. That would be 5 + 2 (3 lifters before you), which is 7 minutes. That would make your second to last warmup 12 minutes from the first lifter, third to last warmup 19 minutes from the first lifter, etc. (you can do the bar and lighter stuff faster, if there isn't enough time, but try to time your heavier warmups this way) 2. if you're used to warming up really fast, or really slow, first try to warmup like meet day on your training days, and on meet day, you can adjust your warmups so its in the middle of what you're used to in training, and what the flight looks like, so you don't shock your body by doing something totally different Lastly, its better to wait longer between your warmups/ warmup earlier, than have to hit your last warmup and first attempts within the same minute. Also it takes a minute to put on equipment and set up I hope this helps! let me know if you have any other questions!

@@LucyCao Thank You! This helps a lot! 1. When warming up is the weight normally in Kg’s or lbs if it’s in kgs you use a conversion sheet? 2. For the warm ups after my 1st attempt do I warm up starting with 45lbs or start off warming up with my 1st attempt then slowly build up to my 2nd attempt 3. Lastly, do you have any general tips for a meet that you think is important? Thank you in advance for answering my questions! Your amazing!

1. depends on the meet. in more "higher end" meets like nationals, its only kilos. in high school meets, its usually pounds from the high school gym. When I went to states, they had both. they should tell you in email, or you can ask them. If there are kilos, try to warmup in kilos so it feel similar to what you'll be competing on. I always write my warmups in pounds and kilos, so I have both ready and won't have to worry about converting on the day. you can search "powerlifting pound and kilo conversion" for a chart. (you could also write the plates you need to add, so its even less thinking on meet day, but just check the weight of the bar with that, since some charts use a 25 kg bar instead of 20 kg bar) 2. you shouldn't need to warmup between your attempts (sorry if this wasn't clear on my previous reply) after your first attempt, you typically will wait backstage (not in warmup room) for your next attempt. So if I had a first attempt squat at 210, I would warmup 45, 135, 165, 185, 200, do my first attempt at 210, second attempt at 225, third attempt at 240. No lifting in between attempts. (the only time someone would warmup between attempts if is they are taking an unusually large jump, so they need to hit something in the middle, or if there is an unusually large amount of people in the flight, like over 20, which rarely happens) 3. I have a video all about meets: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-v2tCMdE6BXk.html its called "full powerlifting meet guide", and I basically give all my advice there. Just do what you are used to do in training (don't try anything new, like smelling salts, foods, warmup timing, etc. if you haven't done them in training) , have everything prepared and ready so you don't have much to worry about, and have fun! If you can have a handler, that would be the best, even if its just someone to hold your belongings, since it will be one less thing to worry about

@@LucyCao Thank you the video helped a lot! I have a random question you said that you give them the rack heights information during weigh ins how would I find out my rack height? Sorry I’m asking a lot of questions!

@@kylievereen7405 there will be a rack either near registration, in warmup room, or just sometimes in a specific area (they will tell you in an email before the meet) that will be the same as the one you compete on. Usually people get their rack heights right after registration, since you need to have them for weigh ins. (Usually there’s a line for people waiting to get rack heights.) you want to get your squat rack height, bench rack height, and bench safety height. There are numbers on the side where you insert pins into the rack. (The other two are squat stands in or out: out is normal, in is where the two vertical racks are tilted inward, for people who grip very wide. Shouldn’t really matter which one you use if you grip normally, but out is the standard. The second is bench blocks, which are for if you want blocks placed under your feet for bench. Usually people don’t use this, unless if you train with blocks or train with a shorter bench.) just write down the 3 numbers somewhere, and give them to the ref in weigh ins when they ask for it, along with your first attempts. (Or sometimes you can type in your rack heights into lifting cast. Some meets do this) And if your rack heights aren’t right when you walk onto the platform, you can still change them, just tell the people loading the bar right away. With this, you just have to make sure you don’t time out your 1 minute. And after the lift, when you tell the table your next attempt, tell them you changed your rack height too. (Some general tips for rack heights: squats: it’s better to go lower and “squat the bar up” when you un rack, than having to tip toe your way out. When getting rack heights, remember that the bar will be loaded very heavy, which will make you feel shorter. And same thing for bench rack heights, you don’t want to be lifting your shoulders up to try to get the bar off the rack, so lower is better than higher. And as for bench safeties, just make sure the bar won’t be able to touch your neck if you fail. Don’t set them too high, since accidentally touching them will sometimes lead to a failed lift. And you will have spotters on both sides) Dont worry about asking questions! Anything to help you have a smooth and good meet! You can also message me on Instagram @lucycao4 if you have one, since it’s easier to message there!