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Found 6 results

  1. Hi every one Iam novice lifter on Powerlifting to WIn novice program(PNP) , lifting about 2 months . There is a small competition in my City and i need to participate in it. Just for experience and fun The main point that i never tested my 1 rep max for 3 lifts And i can not test them these days as there is about 10 days for the competition . But in PNP i am recording my lifts to according to RPE . Here are my questions , 1- can i estimate my 1 RM from RPE chart ?? i will be effective According to rpe chart my 1RM are Squat:130kg(286lbs) / Bench: 102 kg (225lbs)/ Deadlift: 175 kg ( 385lbs) 2- i read articles that i can do my attempts as follows , is this correct ?? First attempt : 90 ~ 95% 1RM / Second attempt : (98% 1RM) / Third attempt : 100~103% 1RM 3- What do i eat in this day ?? 4- How many days should i rest before the meet ?? Thanks in advance
  2. All scoring continues to be in Wilkes coefficients (sorry, no adjustments based on age). This year, the winners for Absolute Best and Beast Unleashed will have custom T-Shirts that are not available on the store (please PM me a mailing address once I notify you of your win). Rules and Awards We support 4 lifts now: Squat: hips below knees, no wraps (neoprene sleeves OK). Stand for a couple seconds before reracking it. Bench: hips and shoulders in contact with the bench, heal does not have to be on the floor. Wrist wraps OK, no elbow sleeves. Pause for a second on the chest, and a couple seconds at lockout. Deadlift: no straps or compression shorts/suits. Both conventional and sumo are legal, no hitching. Hold for a couple seconds at the top. Overhead Anyhow: no equipment, implement, or technique restrictions, bar must be on the floor at the beginning of the lift, and overhead with arms locked out at the end of the lift. Hold lockout for a couple seconds before dropping it. The squat/bench/deadlift still have raw powerlifting rules. The pauses listed are to demonstrate control over the weight. In other words, it needs to have a true lock out and not force the judges to make a judgement call based on freeze frames. There are also 5 awards: Best Single: The best Wilkes score on any 1 lift. Best Two-For: The best combined Wilkes score on any 2 lifts. Best Total: The best combined Wilkes score on any 3 lifts. Absolute Best: The best combined Wilkes score on all 4 lifts. Beast Unleashed: The highest total amount in weight that a person lifts. Any one person can have a clean sweep, but more than likely we should have different names for each of the awards. I understand the "Beast Unleashed" award favors bigger guys, but hopefully that total will be something worth respecting. It's also something that's a lot more easily understood than Wilkes scores. We very well may have different names for "Absolute Best" and "Beast Unleashed". That's something I'm hoping for. Event Dates and Submission Guidelines The contest will be for the whole month of Novemeber 2015! All submissions must be lifts that occurred during the month of November. Start Date: November 1, 2015 End Date: November 30, 2015 All entries must be on video, and we require the following: Body weight on the day of the lift. Weight of the loaded barbell or implement (overhead anyhow). Video must be made during the month of November Use an angle we can accurately see the pauses (at lockout and on the chest for bench press) If you lift in shorts and a t-shirt, please tuck your shirt in so we can see the hips and the knees clearly. If you have multiple submissions, label them clearly. The best legal lift will be used out of the lot. Everyone with a training log on this site is welcome to participate, even if you start it in the month of November. The judges will be the site moderators, and they will merely be judging whether the lift counts or not. The judges will add the Wilkes score to your entry. Within the first week of December, I (or one of the other mods) will announce the results in a new thread. I will set up a spreadsheet on Google Sheets to keep track of everything and share that link with the other mods. Please Participate! This should be a fun competition. We've expanded the dates so that people who have competitions in that month can use video from that competition, and it should easily fit most people's training schedules. If you only want to participate in one event, go for it. If you want all the glory, go for it. Participating in this competition requires at least one entry, that's it. You can participate as much or as little as you want.
  3. This is a heads up for the new competition format, which hopefully will see a lot more participation. All scoring continues to be in Wilkes coefficients (sorry, no adjustments based on age). I'm also experimenting by leaving this open for chatter before the actual competition. We're sorry we missed the May competition, but this looks like it should make up for it. New Rules and Awards We support 4 lifts now: Squat: hips below knees, no wraps (neoprene sleeves OK). Stand for a couple seconds before reracking it. Bench: hips and shoulders in contact with the bench, heal does not have to be on the floor. Wrist wraps OK, no elbow sleeves. Pause for a second on the chest, and a couple seconds at lockout. Deadlift: no straps or compression shorts/suits. Both conventional and sumo are legal, no hitching. Hold for a couple seconds at the top. Overhead Anyhow: no equipment, implement, or technique restrictions, bar must be on the floor at the beginning of the lift, and overhead with arms locked out at the end of the lift. Hold lockout for a couple seconds before dropping it. The squat/bench/deadlift still have raw powerlifting rules. The pauses listed are to demonstrate control over the weight. In other words, it needs to have a true lock out and not force the judges to make a judgement call based on freeze frames. There are also 5 awards: Best Single: The best Wilkes score on any 1 lift. Best Two-For: The best combined Wilkes score on any 2 lifts. Best Total: The best combined Wilkes score on any 3 lifts. Absolute Best: The best combined Wilkes score on all 4 lifts. Beast Unleashed: The highest total amount in weight that a person lifts. Any one person can have a clean sweep, but more than likely we should have different names for each of the awards. I understand the "Beast Unleashed" award favors bigger guys, but hopefully that total will be something worth respecting. It's also something that's a lot more easily understood than Wilkes scores. We very well may have different names for "Absolute Best" and "Beast Unleashed". That's something I'm hoping for. Event Dates and Submission Guidelines The contest will be for the whole month of Novemeber 2014! All submissions must be lifts that occurred during the month of November. Start Date: November 1, 2014 End Date: November 30, 2014 All entries must be on video, and we require the following: Body weight on the day of the lift. Weight of the loaded barbell or implement (overhead anyhow). Video must be made during the month of November Use an angle we can accurately see the pauses (at lockout and on the chest for bench press) If you lift in shorts and a t-shirt, please tuck your shirt in so we can see the hips and the knees clearly. If you have multiple submissions, label them clearly. The best legal lift will be used out of the lot. Everyone with a training log on this site is welcome to participate, even if you start it in the month of November. The judges will be the site moderators, and they will merely be judging whether the lift counts or not. The judges will add the Wilkes score to your entry. Within the first week of December, I (or one of the other mods) will announce the results in a new thread. I will set up a spreadsheet on Google Sheets to keep track of everything and share that link with the other mods. Please Participate! This should be a fun competition. We've expanded the dates so that people who have competitions in that month can use video from that competition, and it should easily fit most people's training schedules. If you only want to participate in one event, go for it. If you want all the glory, go for it. Participating in this competition requires at least one entry, that's it. You can participate as much or as little as you want. ---- We have the results! Click here
  4. A regular poster from the Starting Strength forums started a new site, http://www.powerliftingtowin.com It has a focus on competing in powerlifting, but has lots of good stuff even for a non-competitive lifter. All the articles I've read there were really good, especially if you're a new lifter aiming to compete. There's lots of new articles coming all the time, I haven't had time to read them all, but I enjoyed for example this, http://www.powerliftingtowin.com/powerlifting-technique-the-scientific-principles/. It was really hard to choose on article to link, they're all so good. Check it out!
  5. So far the most sensible thing I've read on the subject was Matt Gary's article on the subject. His approach is straight forward: Opener: 90-92% of 1RM Stepping Stone: 95-97% of 1RM PR: 5lb/2.5kg more than 1RM The article is pretty grounded, and well reasoned. Basically, if you are having an off competition, go for the lower numbers or if you are feeling strong, go for the higher numbers. The rationale is that you should make 6 out of 9 attempts, and that's good lifting. The one thing I didn't see with the article is projecting your attempts when you are on a peaking program. Particularly if the meet is the day you are testing the 1RM. The approach I've been using for the IS PWL competition seems to be working for me, but I'd love feedback from folks who have been competitive lifting for a while. Opener: previous 1RM (you should be able to match it after the peaking program is done) Stepping Stone: 1RM + 50% of projected PR PR: projected PR For example, Smolov Jr. for bench is reported to add roughly 20-30lbs to your current PR. You should be able to match your existing PR that you based the Smolov Jr. program off of. If you are aiming for a 30lb increase, the next attempt will be PR + 15lbs. And then finally the target attempt. Now, this has worked for me when attempting to convert rep PRs into a 1RM. Another approach that seems to work is just keep adding 10lbs for upper body lifts and 20lbs for lower body lifts. So please, weigh in and discuss your approaches for attempt selection. I have a grand total of 0 officiated competitions under my belt at this moment, so I'm looking to learn here.
  6. This topic will open on the weekend before the meet.
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