Fatigue at End of Meet/Newbie Questions?

[breck]

-Doing my first meet this Saturday and not sure what to expect. Curious how much the squat affects the bench and the deadlift? I guess it is hard to answer, but does anyone feel tired/sore/beat up by the time they get to the deadlift?

-Are you wiped out afterward, the next day, etc...?

-What do you do during the day to stay refreshed, flexible, injury prevention?

-If there are ~40 total lifters, how long will the meet take?

-Any other 1st timer advice is appreciated!

[53greystreet]

I will say this, you are about to find out! hahaha

Awesome news that you are hitting your first meet, make sure to attack the platform

The length of the meet will totally depend on who is running the meet. Which meet are you doing? Prepare for a long day regardless, with 40 lifters that is only 3 flights so it will take a while but should not be dragging on til all hours of the morning

Personally I am wiped after squats, hahaha which is due to getting too amped up for them, but even with that bench goes OK and deadlifts feel like ass, but I am not a good deadlifter.

I prepare my team very well for meet days throughout training, each phase of our training builds upon the last and is all set up for top meet day performance. I keep them calm when it is time to be calm and I get them amped when it is time to get amped, this way they do not waste energy. After a day of coaching 4-5 lifters I am usually more spent than any of my lifters are.

It really comes down to what type of condition you are in as well.

Open light on all 3 lifts, it is not where you start but where you finish. Really light on first pull as it can be treated like a last warm up. The odds of pulling 3 heavy deadlifts in a full meet are extremely rare. Of course people do it but for your first meet, every lift you hit is a PR regardless of the weight

I will not suggest to change anything this close to a meet but make sure to not over do the warm ups, especially on deadlift. I can give examples if you want to post your openers here

[breck]

Thanks for the advice. It is with the USPA and is in.Bloomington,IL. Matt Houser is putting the meet on.
For my openers, I was thinking
SQ -315
BP -235
DL - 375

my goals are
SQ 365
BP 275
DL 450
I am doing the raw classic class (allows knee wraps)

[bbjeff86]

Just FYI, and I'm sure Bob has better advice, But I usually open with something I can do for an easy double or triple.

Also, remember on the Bench press that the pause feels like an eternity if you are not used to it...

[53greystreet]

I am not familiar with that meet director. It will also depend on how many raw and geared lifters there are as a flight of raw lifters goes a lot faster than a flight of geared lifters

These warm up examples do not include your usual stretching/mobility/dynamic stuff so make sure to do whatever you normally do for that

315 squat-
bar x whatever
135x6
135x3
185x2
225-235x1
275-285x1

235 Bench-
bar x whatever
95x6 (if Rob Luyando and Jeremy Frey start with quarters, just about everyone should)
135x3
135x3
185x1
205-210x1

375 deadlift-
bar x whatever, I like to do some rdl stretches with the bar, up to you
135x3
225x1
275x1
325x1

Now with the deadlifts I would even eliminate the 275 warm up for some lifters. One meet my warm ups were 225x1, 405x1, done, hahaha. So this will depend on how you are feeling. With deadlifts you want to minimize the sets but make sure you do enough dynamic stuff before the warm ups to make sure you have not started to tighten up already

That is what I would have one of my lifters do with those openers. I do not like to suggest change before someones first meet but I also want you to avoid being that guy who goes to 97% in the warm up room, hahaha. It happens at every local meet I attend

Stay hydrated and eat foods that you KNOW your stomach tolerates

[Sammich]

You are going to die.

[breck]

Just FYI, and I'm sure Bob has better advice, But I usually open with something I can do for an easy double or triple.

Also, remember on the Bench press that the pause feels like an eternity if you are not used to it...

That is kinda what I was thinking. I think my openers are pretty light for me. But dealing with the newness of it all, I didn't want to freeze up there.

I am not familiar with that meet director. It will also depend on how many raw and geared lifters there are as a flight of raw lifters goes a lot faster than a flight of geared lifters

These warm up examples do not include your usual stretching/mobility/dynamic stuff so make sure to do whatever you normally do for that

315 squat-
bar x whatever
135x6
135x3
185x2
225-235x1
275-285x1

235 Bench-
bar x whatever
95x6 (if Rob Luyando and Jeremy Frey start with quarters, just about everyone should)
135x3
135x3
185x1
205-210x1

375 deadlift-
bar x whatever, I like to do some rdl stretches with the bar, up to you
135x3
225x1
275x1
325x1

Now with the deadlifts I would even eliminate the 275 warm up for some lifters. One meet my warm ups were 225x1, 405x1, done, hahaha. So this will depend on how you are feeling. With deadlifts you want to minimize the sets but make sure you do enough dynamic stuff before the warm ups to make sure you have not started to tighten up already

That is what I would have one of my lifters do with those openers. I do not like to suggest change before someones first meet but I also want you to avoid being that guy who goes to 97% in the warm up room, hahaha. It happens at every local meet I attend

Stay hydrated and eat foods that you KNOW your stomach tolerates

Sounds good. Thank you, I appreciate it. I don't plan on doing anything crazy with food and treating it like a normal day. I am still in prep.

You are going to die.

Looking forward to it!

[RobbHensel]

-Doing my first meet this Saturday and not sure what to expect. Curious how much the squat affects the bench and the deadlift? I guess it is hard to answer, but does anyone feel tired/sore/beat up by the time they get to the deadlift?

-Are you wiped out afterward, the next day, etc...?

-What do you do during the day to stay refreshed, flexible, injury prevention?

-If there are ~40 total lifters, how long will the meet take?

-Any other 1st timer advice is appreciated!

With the adrenaline rush you should be good, I take 1000mg ibuprofen before I start and aspercreme on the major areas you could even use the bodybuilding hot stuff spray for circulation. I basically lay down and relax keeping tabs on what flight they are in for warm ups. I bring a foam roller, chalk, food that is easy to digest for me, water, any other drinks you like.

Yeah if there is a big gap between deadlift and squat you'll start to get stiff so lots of warm ups and stay loose.

As far as attempts
1st 3-5RM
2nd PR based on first attempt
3rd Retake 2nd or go all out based on 2nd

9 for 9 is great but 3 for 9 gets you a total, once you get your opening squat in it's all downhill.

[53greystreet]

once you get your opening squat in it's all downhill.

This is extremely true

[breck]

Just wanted to say thanks for the help! Greystreet, the warmup set up helped a ton! Thanks. Had a good time too!

[RobbHensel]

I use quarters for bench and when I get towards the end of my Squat and Deadlift like:

135,225,315,405,455....etc

Bench is 135,185,225,275,315....etc