Pride Powerlifting

FREQUENTLY ASKED QUESTIONS ABOUT POWERLIFTING MEETS

Q: I am 35 years old. Should I compete in the Open Division or in the Submaster 34- 39 Division?
A: 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 18 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.

Q: What weight class should I compete in?
A: 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 a half pound 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.

Q: How soon can I weigh-in?
A: 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.

Q: How is the competition run?
A: Competitors are arranged into flights based on their division and lift attempts. We use the "rounds system". Squatters, if applicable, lift first, then benchers, then deadlifters. Lifters are broken up into fights of 10-15 lifters. Each lifter in each flight will take all three attempts before the next flight lifts. Lifters give their opening lift attempt during weigh-ins. Each lifter within a flight will take their first 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 the flight will take their second attempt. The same applies for the third attempts. Once the first flight has completed all three attempts, then if there is another flight, 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". Also, all of the squats are completed prior to the bench press and then all the bench press is completed prior to going to the deadlift competition.

Q: How many attempts to I get?
A: All competitors receive three attempts and the highest successful lift will factor toward division trophies. Any lifter that successfully makes their third attempt qualifies for a fourth attempt, as long as it is an attempt to break a 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.

Q: What weight should I open with?
A: 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 that you can lift for at least 3 clean reps. 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.

Q: What should I wear during competition?
A: All lifters must wear a singlet. T-shirts or bench shirts must be tucked inside. Belts must be worn on the outside of the singlet. While performing your bench press the judges need to have a good view of your buttocks - specifically whether or not you are lifting your butt during your bench press. For example, if a lifter would compete wearing baggy shorts for the judges to determine this and therefore would not be fair.

Q: So what EXACTLY do I need to do during the bench press competition? |
A: 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, talk with your lift-off person 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 may lie on the bench and get ready for your lift. 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.

Q: What exactly do I need to do during the squat competition?
A: 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 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.

Q: What exactly do I need to do during the deadlift competition?
A: 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.

Q: What are some of the common mistakes that will result in a lifter receiving red light?
A: 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.

Q: Tell me more about the "Press" command. Do I have to hold the bar on my chest for a count???
A: 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.

Q: How are the division winners determined?
A: 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.

Q: Do I really have to wear a singlet?
A: Yes! Everyone has to wear one. It must fit snug and not overly loose. This
is to ensure fair judging of lifters and is the uniform for this sport.

Q: Can I have someone lift off for me?
A: 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.

If you have any questions feel free to ask an event worker, one of the judges or other lifters. Good luck!