So You're Doing a Powerlifting Comp… Now What?

Firstly, congrats on making the step to doing a sanctioned comp! It's a big step and an important one in your powerlifting journey. Be proud of yourself :)

The competition will consist of squat, bench, and deadlift (in that order). You will have three attempts for each lift, so nine in total.

The day will start when you arrive at the venue, and you will weigh in two hours before you start lifting.

"BUT WAIT?? Talyn, how will I know where to be and what to do??? This is my first competition!!!"

Hold your horses! Each lifter should have a handler (yes, like you're a feral dog who needs controlling). This could be a member of your local club (usually a committee member, like me), or your coach, who will make sure you are where you need to be, when you need to be there, for the whole day! They will meet you at the venue and show you where the weigh-in room is.

This is a private space with one referee of the same sex there. You can weigh in naked, or with all your clothes on, whatever you feel comfortable doing. Please don't stress about cutting weight if this is your first comp! Focus on enjoying the energy and lifting some heavy sh*t.

"Ok, I've done my weigh-in, now what?"

Now, you gotta eat! Focus on getting some carbs in you to give you the energy you need throughout the day. No one wants to lift on an empty stomach. Bring some food you normally eat (lots of people like pasta, rice, porridge pots, rice cakes, bananas, sweets etc.) and, if you like, maybe some caffeine (coffee, energy drinks, tea etc.).

Your handler will get you warmed up for your first attempt on squats. This is your opener. This will be a weight that you can do comfortably on any given day, and is just to get you on the board (the rule is that you need one successful attempt each in squat, bench, and deadlift in order to make your total).

For the competition, you will need to wear a singlet with a t-shirt underneath, as well as deadlift socks for deadlifts. Most lifting shoes are allowed. I would recommend flat shoes, such as Converse, Avancus, Notorious Lift, or even simple flat pumps. You may also use wrist wraps, knee sleeves, and a belt. These must be IPF approved. You can find the approved equipment list in the sources below.

Chalk is allowed: there will be some provided at the venue, but I would recommend bringing your own block of chalk as well.

You will be in a flight of lifters, and they will usually be in the same weight category as you. You will line up in a small corridor in the order that you are lifting (don't worry, your handler will make sure you're in the right place). Once the MC says "[your name], your bar is loaded!" you will have 60 seconds to step onto the platform and complete your attempt. (This is plenty of time, so don't feel that you need to rush.)

There are three referees for each lift; the one in front of you is the centre ref. They give you the commands for each lift. The IPF technical rulebook, linked in the sources below, has the full details of each lift, and what is and isn't allowed.

For squat, you will walk up to the bar, which is on a carpeted platform with 2-5 spotters around you for your safety. You will unrack the bar, and then the centre ref will say "SQUAT" and you may begin your squat!

"The lifter must bend the knees and lower the body until the top surface of the legs at the hip joint is lower than the top of the knees."

Once you have completed your squat, the centre ref will say "RACK" and you can rerack the bar. You must follow the commands of the ref.

"But what if I forget to wait for them to say rack and then my lift doesn't count?"

It's ok! You have three attempts for each lift, so even if you do something wrong on your opener, you have two more attempts :)

Your handler will have discussed with you before the competition what numbers you want to hit on the day. For example, if you want a 120kg squat, your attempts might look like 105kg, then 112.5kg (+7.5kg), then 120kg (+7.5kg). Unless you're attempting a record, you can only increase in steps of at least 2.5kg.

You will take appropriate jumps between lifts. It's important to talk to your handler if you feel like you cannot hit what you had discussed previously, or if you feel particularly strong on the day and want to go above that (within reason).

If, for any reason, you are unable to complete the lift, the spotters will catch you, but it is very important that you stay with the bar and do not let go. Letting go can put you and the spotters at risk, so stay under the bar with your hands on it until the spotters have helped you get it back into the rack. Don't dump the bar behind you or in front of you over your head. Not only is this dangerous, it will also annoy the spotters and loaders (sploaders, if you will).

Again, your handler will get you warmed up and ready for your opening attempt. You will have enough time in between your last squat and your first bench, so don't worry about rushing around. You will have time to piss, eat, yap (a little bit), and warm up properly! Lots of people like to use headphones, as it can get noisy in the warm-up room and around the venue. However, headphones are not allowed on the platform.

For bench, you unrack the bar and the ref will say "START". Once the bar is motionless on your chest, they will say "PRESS", and once you have completed the lift with your elbows locked out, they will say "RACK". Pretty simple, but remember that the pause before "PRESS" is called can be a second, or it could be longer or shorter, so train with some pauses and make sure you're not simply doing touch and go on your training lifts.

"After receiving the signal, the lifter must lower the bar to the chest or abdominal area whereby the underside of both elbow joints is lowered level with or below the top surface of each respective shoulder joint… hold it motionless, after which the Chief Referee will signal the audible command 'Press'. The lifter must then return the bar to straight arms' length, elbows locked."

You won't get the start command until your feet are flat and your butt is on the bench, where it must remain, or you'll face red lights.

For the bench press, you will most likely take smaller jumps between attempts than on squat or deadlift. For example, if you want a 60kg bench, your attempts might look like 55kg, then 57.5kg (+2.5kg), then 60kg (+2.5kg).

This is the final lift, yay! Once again, you will have time to warm up and get ready for your opener.

The deadlift only has one command. You will step onto the platform, lift the bar until you are locked out, and the centre ref will say "DOWN".

"The lifter shall face the front of the platform with the bar laid horizontally in front of the lifter's feet, gripped with an optional grip in both hands, and lifted until the lifter is standing erect."

If you want a 140kg deadlift, your attempts might look like 120kg, then 130kg (+10kg), then 140kg (+10kg).

Congratulations! You have just completed your first powerlifting competition! You now have a total, which is your best squat, best bench, and best deadlift added together. Many competitions award a participation medal, and if you place in the top 3 in your weight class, you'll often get another medal too.

"Wow Talyn, thank you so much, you really are the best novice captain ever!" Aww, you guys are too sweet!

(Yes, you should wear underwear under your singlet, you can eat throughout the day, and make sure you know where the loos are.)

Best of luck! Talyn, OUPLC Novice Captain 26/27 💙