STATE RECORDS

NATIONAL RECORDS

PRIDE POWERLIFTING'S FAQ

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.