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  • Fatigue at End of Meet/Newbie Questions?

    -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!
    2005 HOA Natural Classic
    2006 OCB Midwest
    2007 ABA Natural Illinois
    2008 HOA Natural Classic
    2011
    NPC Mid-Illinois
    NPC Midwest Open
    NPC Natural Grand Prix
    2012 NGA Clash of the Titans
    2013
    USPA Illinois State
    NGA Heart of America
    NGA Clash of the Titans




    SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

  • #2
    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
    "You need never feel broken again"

    Comment


    • #3
      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)
      2005 HOA Natural Classic
      2006 OCB Midwest
      2007 ABA Natural Illinois
      2008 HOA Natural Classic
      2011
      NPC Mid-Illinois
      NPC Midwest Open
      NPC Natural Grand Prix
      2012 NGA Clash of the Titans
      2013
      USPA Illinois State
      NGA Heart of America
      NGA Clash of the Titans




      SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

      Comment


      • #4
        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...
        -2013 USAPL Michigan State Championships 198lb Raw Mens Open, 1st Place (1217 total)
        -2013 USAPL Texas State Championships
        198 Raw Mens Open, 2nd place (1216 total)
        -2012 USAPL Longhorn Open
        198 Raw Mens Open, 1st place (1177 total)
        -2012 USAPL Aggie Showdown
        198lb Raw Mens Open, 2nd place (1137 total)

        Comment


        • #5
          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
          "You need never feel broken again"

          Comment


          • #6
            You are going to die.
            Ph.D., Theoretical Physics '16
            kind of a douche

            Comment


            • #7
              Originally posted by bbjeff86 View Post
              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.

              Originally posted by 53greystreet View Post
              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.

              Originally posted by Sammich View Post
              You are going to die.
              Looking forward to it!
              2005 HOA Natural Classic
              2006 OCB Midwest
              2007 ABA Natural Illinois
              2008 HOA Natural Classic
              2011
              NPC Mid-Illinois
              NPC Midwest Open
              NPC Natural Grand Prix
              2012 NGA Clash of the Titans
              2013
              USPA Illinois State
              NGA Heart of America
              NGA Clash of the Titans




              SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

              Comment


              • #8
                Originally posted by breck View Post
                -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.

                Comment


                • #9
                  once you get your opening squat in it's all downhill.
                  This is extremely true
                  "You need never feel broken again"

                  Comment


                  • #10
                    Just wanted to say thanks for the help! Greystreet, the warmup set up helped a ton! Thanks. Had a good time too!
                    2005 HOA Natural Classic
                    2006 OCB Midwest
                    2007 ABA Natural Illinois
                    2008 HOA Natural Classic
                    2011
                    NPC Mid-Illinois
                    NPC Midwest Open
                    NPC Natural Grand Prix
                    2012 NGA Clash of the Titans
                    2013
                    USPA Illinois State
                    NGA Heart of America
                    NGA Clash of the Titans




                    SAVE 5% ON YOUR NEXT ORDER FROM www.truenutrition.com order - Use Code RHB606

                    Comment


                    • #11
                      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

                      Comment

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