| How
is the competition run? |
| On
the morning of the competition, "flights" will be posted.
Flights are lifters placed together into group. Competitors
are arranged into flights based on their division and lift attempts
and there are typically 10-12 lifters per flight. We
use the "Rounds System." Squatters, if applicable,
lift first, then benchers, then deadlifters. Each
lifter in each flight will take all three attempts before
the next flight lifts. Lifters give their opening lift
attempt during weigh-ins. Flight 1 Lifters will all take their
first attempts. The order of lifters within each flight depends
on the attempt, as the bar is progressively loaded from the
lowest opener to the highest opener. The bar will then
be stripped back down to the lowest second attempt and all
lifters in Flight 1 will take their second attempt. The same
applies for the third attempts. Once the first flight has
completed all three attempts, some lifters may go for a fourth
attempt if qualified. Next Flight 2 will lift and they will
follow the same procedure until all groups have finished.
The flights and updated flight order will be posted in the warm-up
area for lifters to see and the announcer will continually
notify lifters who is "... up, ...on deck, ...in the hole".
Squats (if offered) are always completed first. Second, all
bench press flight are completed. Finally, all deadlift flights
are completed. A five minute intermission is taken between flights.
A 30 minutes intermission is taken between types of lifts. |
| How
soon can I weigh-in? |
Lifters
have two opportunities to weigh-in. We have weigh-ins the day prior
to competition day. See the entry form for exact details. There
is also weigh-ins the morning of competition day. Bring proof of age
such as a driver's license and light clothing to wear for weigh-ins.
Lifters may choose to strip during weigh-ins to obtain their
lowest possible weight. If a lifter chooses to strip they will be
weighed by an official of the same gender in privacy. Lifters
are not allowed to wear a surplus of clothing to
achieve a higher weight class. See our Divisions
page for exact weight classes. See our Rules
page for compete rules overseeing the weigh-in procedure. |
| How
many attempts do I get? |
| All
competitors receive three attempts and the highest successful lift
will factor toward placing. Lifters will give their opening
attempt during weigh-ins. After completion of first lift, the lifter
will give the scoring table their next attempt. The same for
next attempts. To qualify for a fourth attempt, the lifter must
successfully make their second or third attempt and it must be
within 35.2 pounds of the current record. A fourth attempt
only counts towards personal bests and records. It does not count
for division placing or outstanding lifter calculations,
only the max of the first three attempts does. |
| What
weight should I open with? |
| At
weigh-ins, lifters will be asked to submit their opening lifts. Every
meet we see lifters, despite our advice, selecting an
opening weight that is too heavy and missing the lift. If you miss
an attempt, you can retry that same weight or increase your
weight. You can NEVER reduce your weight or go backwards! You
must get a least one successful lift or you will be disqualified.
Select an opening weight for the bench press that you can lift
for at least 3 clean reps. First times, we recommend a weight
that you can do for five reps. For squat or dealift, we recommend
a weight you can do 3 times. Remember that you are in a new
environment and have to adhere to stricter form than what you
typically do in the gym. Getting a successful first lift
will also give you added confidence. |
| What
should I wear during competition? |
| If
you a lifting Raw, you must wear a singlet for all your lifts. Singlet
may not be excessively loose. No supportive equipment can be
worn under the singlet. Underwear or compression shorts are acceptable
under the singlet as lond as they provide no advantage to the
lift. A t-shirt, tank top or compression shirt may be worn by
men and women under the singlet. The sleeves must not exceed the elbow
and must be tucked in neatly and flat. Singlet straps must be
up. Women benchers can wear a sports bra under the singlet.
Belts, if elected, must be worn on the outside of the singlet. If
you are lifting Equipped, you must wear a singlet in the bench
press. Bench press shirts must be approved and tucked inside
the singlet and singlet straps must be up. Women may wear a sports
bra beneath the bench press shirt. Equipped competitors competing
in the squat or deadlift will wear their supportive suits with
straps up. A t-shirt, tank top, compression shirt, or erector shirt
may be worn under the suit. Women may also wear a sports bra
under their suit. Both raw and equipped competitors can wear
wrist wraps or knee wraps. No elbow sleeves, supports or taping is
allowed. No gloves or hand taping is allowed. |
| What
weight class should I compete it? |
| In
many cases, the answer to this question is pretty obvious. For example,
if you weigh 164lbs. you would probably compete in the 165lb.
weight class. If you are just a few pounds over the next lowest weight
class you may want to consider controlling your diet to make the lower
weight class. Even if you are an ounce over, they will not allow
you into the weight class. For example, if you weigh 168lbs. you
might consider dropping to 165lbs. Muscle moves the weight, not fat.
So if you have a high body fat percentage, you could easily
control your diet and obtain a lower weight class without hindering
your strength. If you are a first-time lifter I would
not recommend trying to lose weight unless experienced. Lifters
have the option of weighing-in the evening prior to competition
day which allows some recovery time and re-hydration. Losing
significant weight prior to competition can have negative effects
on your performance. Always consult your physician prior to any change
in diet and exercise. |
| I
am 35 years old. Should I compete in the Open Division or in the Submaster
Division? |
| If
you are 34-39 you may enter the Submaster Division in which you will
only be competing against other lifters in this same age
group. Anyone that is 16 and over can compete in the Open Division.
You may also enter both divisions. Although the entry
fees are more, some competitors enter two divisions in pursuit
of additional awards or trophies. Many lifters will also enter
an additional division to set or break records. |
| I
am a first-time bencher. What should I expect in the bench press competition? |
| During
weigh-ins you have already given your opening, or first, bench attempt.
The morning of the competition you can look at the posted flights
and see which flight you are in and your position within that
flight. Once the flight begins, the announcer will call the lifters
names out. When you are, "On Deck!" that means you
are next. You should prepare yourself for your attempt. When it is
your turn, the head judge will call the weight to be loaded
onto the bar. You can make final adjustments to yourself, talk
to your lift-off person, chalk your hands and mentally prepare at
this time. The head judge will announce "The bar is loaded".
It is time for you to lift now. After the bar is loaded you may lie
on the bench and begin your bench press. Although not required, you
should have someone such as a friend, coach, or other lifter,
pre-arranged to lift the bar off for you in the bench press. Once
you receive the lift-off your friend will have to quickly get
out of the way of the judges view. There is no command to begin
your press so you can begin lowering the bar as soon as you
are ready. Once the bar is lowered to your chest and comes to
a stop, the head judge will immediately say "Press!" at
which point you will press the bar back up. Then, the
head judge will say "Rack it!" at which time you can
re- rack the bar. The spotters will assist you with your
re-rack. Each of the three judges will award you either
a red (fail) or white (pass) light. You need at least two white
lights for your lift to count. After you perform your first
attempt you will need to hurry over to the head table and give
your second attempt. Remember that the flight order is
arranged from lowest to highest attempts, so it is possible
that the flight order may change slightly for the second round
and then for the third round, etc. |
| I
am a first-time squatter. What should I expect in the squat competition? |
| Read
the above paragraph. The head judge will announce "The bar is
loaded". After the bar is loaded you will enter the monolift
and get under the bar and ready to squat. There is no command to begin
the squat so you can raise the bar off the hooks when you are
ready. The bar will be automatically released and you will squat
down to parallel and raise the weight back up into the upright position.
The head judge will say, “Rack!” at which point the spotters
will help you re-rack the weight. |
| What
exactly do I need to do during the deadlift competition? |
| When
it is your turn to lift, you will enter the platform area. The head
judge will tell the loaders what weight to put on the bar. While
the bar is being loaded you can make final adjustments to yourself
or equipment and chalk you hands, if desired, in the chalk box.
The head judge will announce "The bar is loaded".
After the bar is loaded you will enter the platform and prepare to
deadlift. The head judge will raise his hand and you can begin
when you are ready. Pick the bar up to the upright and locked position
with your shoulders back and hold until the head judge lowers
his hand. At that time set the bar down in a controlled manner.
|
| What
are some of the common mistakes that will result in a lifter receiving
red light? |
What
are some of the common mistakes that will result in a lifter receiving
red light?
The most common problem for lifters in the bench press is lifting
their buttocks while pressing the bar upwards. The second
most common mistake that many competitors make, is waiting for the
"Press" or "Rack" commands. Sometimes a
lifter will have no trouble making their attempt, but get so
happy or excited that they do not wait for the "Rack"
command. In the squat the most common cause of a red light is
not squatting to the proper depth. If you are uncertain of parallel
you can have someone call depth for you. |
| Tell
me more about the "Press" command. How long is the pause
on the chest? |
|
No. As soon as the bar touches your chest and comes to a complete
stop your will be given the "Press" command. This
is normally a fraction of a second. Rarely, a new lifter will sink
the bar into their chest or will wobble the bar on their chest
which may result in a longer wait (second or two) because
the bar takes longer to stop moving. The sooner the bar stops
the sooner you press. Our "Press" command is
done consistently, quickly and fair. |
| How
are the division winners determined? |
| Within
each weight class, in each division, lifters will win awards based
on their individual placing. The person that lifts the
highest weight wins first place for that weight class in that
division. For example, in the 165lbs. Teen Men 16-19 division,
John Doe lifted 225lbs. and Jim Doe lifted 220lbs. John will
place first and Jim second. In case of a tie (they both lifted
225lbs.), the lifter with the lowest actual bodyweight will
take first place. |
| Can
I have someone lift off for me? |
| Yes!
And we recommend that you make such arrangements. Even if you
are coming to compete by yourself, you should find someone such
as another lifter, to lift off for you. Although recommended, it is
not required. As soon as your lift off person hands you the
bar they need to keep their right foot on the platform and pivot
their left foot back to get out of the way of the head judge.
They will stay there on the side to assist in the rack of the
bar. Examples will be shown during the rules meeting. |
| How
long up until the meet should I train? |
| Make
sure you get adequate rest prior to the competition so you can do
well. It is recommended not squatting of deadlifting a week
out from the event. You should stop benching and lifting upper body
3- 5 days out from the competition. |