I had such a great experience at the competition! It was my very first time going to a regional powerlifting meet. If you’ve been following the blog you would know that you compete in 3 lifts and you get 3 attempts at each lift, along with there are refs who are making sure that you are doing all lifts to the correct standards. At this competition, I went 9/9 on my lifts meaning I didn’t fail any!! As seen below I increased both my lifts and my total.
I was lucky enough to come away with 3rd place which is an extreme achievement as I was going against some of the best lifters from the western side of Canada. After watching so many amazing athletes I left the competition inspired and ready to get back in the gym and keep building. In my recap video below I only included my 3rd attempt at my top lifts but if you ever find yourself bored and wanting to watch a powerlifting competition click HERE to see the posted live stream from the meet from Friday, March 8th.
Squat- 308lbs
Bench- 182lbs
Deadlift- 358lbs
I had a wonderful time at the comp with many friends and enjoyed every second of it. Below I have included all of my third attempts so my best lifts, along with a little collage of some pictures from my time in Moose Jaw, Saskatchewan.
Additionally, I included a picture of all my competition snacks, after you weigh in you want to eat all the food and snacks with lots of sugar and carbs to get that fast energy.
I ate oatmeal and a shake then got to all the snacks and candy:)
In powerlifting, there are many different weight classes and with whatever weight class you sign up for a given comp with that is the one you are going to weigh when you compete. It is one of the first steps on the day of the competition. So what you eat is important in helping you still in the correct weight class. Along with the importance of protein in your diet to help you gain muscles and become stronger. Below I included some visual representations of some meals I eat each week along with my food tracked in the app MyFitnessPal where you can see all of the macros and calories for each meal.
In powerlifting, peaking is the process when you maximize your strength and preparedness for a specific time like a powerlifting meet. Then a taper lowers the overall training load to aid recovery. The process of doing a peak and taper allows you to test your strength beforehand then be ready and your strongest on the day of the competition, so you can have the greatest one-rep max. Below I am sharing my best lifts from my peak week, along with a screenshot of my taper that is seen at the end of my schedule.
For each competition that takes place under the IPF (International Powerlifting Federation), there are rules and standards for each given lift. These rules make it so that all lifters are being judged to the same standards. When you compete 3 referees are making sure you are completing the lift to the IPF standards and rules. There is a head referee who sits in front of you then a referee is on each side of you. All of the referees have a light where they determine if the lift meets the standards. If you get 3 white lights that means all referees noted you did lifts to standards. However, for the lift to be good and count you only need 2/3 white lights.
Below I have included links to YouTube videos explaining the standards and rules for each lift in the IPF. Additionally, I have asked the chatgpt to summarize the Rules and Causes for Disqualification for each lift taken from the Technical Rules book of the International Powerlifting Federation January 2024.
The lifter faces the front and holds the bar on its shoulders, gripping it anywhere inside the inner collars.
After taking the bar off the racks, the lifter waits for the signal to start from the Chief Referee. If not ready within five seconds, they have to put the bar back.
Upon the signal, the lifter squats down until their hips are lower than their knees.
The lifter then stands up with locked knees without bouncing or moving downwards. When still, the Chief Referee signals to rack the bar.
The lifter returns the bar to the racks after the “Rack” command. They can request help from spotters/loaders if needed, staying with the bar during this process.
There must be between two and five spotters/loaders on the platform as the referees decide.
ChatGPT, prompt “simplify the rules for a squat/even simpler”, March 4, 2024, OpenAI, https://chat.openai.com.
Image by: Technical Rules book of the International Powerlifting Federation January 2024 IPF Technical Rules Book
Causes for Disqualification of a Squat:
Not following the Chief Referee’s signals at the start or end of the lift.
Bouncing the bar at the bottom of any downward movement while lifting.
Not standing upright with locked knees at the start or end of the lift.
Stepping backward, forward, or sideways. Rocking feet between the ball and heel is okay.
Not bending knees enough to lower the body below hip level.
Spotters/loaders help the lifter by touching the bar or lifter between signals.
Elbows or upper arms touching legs, unless it doesn’t aid the lifter.
Dropping or dumping the bar after completing the lift.
Not following any rules outlined for squat performance.
ChatGPT, prompt “simplify: Technical Rules book of the International Powerlifting Federation January 2024IPF Technical Rules Book 21 Causes for Disqualification of a Squat “, March 4, 2024, OpenAI, https://chat.openai.com.
Bench orientation: Head faces front or angled up to 45 degrees, with Chief Referee at head side.
Lifter position: Lie on your back with your head, shoulders, and buttocks on the bench, feet flat on the floor. Hands grip bar with thumbs around, no feet on the bench. Hair must not cover the back of the head.
Foot support: Lifte may use flat plates or blocks up to 30 cm in height to build up the platform surface.
Spotter/loaders: 2-5 allowed. Lifter may enlist help to remove the bar from racks, with lift off at arms’ length.
Hand spacing: Not exceeding 81 cm between forefingers, reverse grip forbidden.
Chief Referee’s signal: Given when the lifter is motionless and the bar is properly positioned. The lifter must replace the bar if not ready in 5 seconds.
Start signal: Downward arm movement and “Start” command.
Lift: Lower bar to chest or abdominal area, hold motionless, then “Press” command. Return bar to straight arms’ length, “Rack” command.
Safety racks: Height adjustable by jury for safety reasons.
ChatGPT, prompt “simplify point form: Bench Press Technical Rules book of the International Powerlifting Federation January 2024IPF Technical Rules Book “, March 4, 2024, OpenAI, https://chat.openai.com.
Image by: Technical Rules book of the International Powerlifting Federation January 2024 IPF Technical Rules Book
Causes for Disqualification in Bench Press:
Not following Chief Referee’s signals during the lift.
Changing lifting position during the lift, like raising head, shoulders, or buttocks.
Heaving or sinking the bar into the chest to make the lift easier.
Any downward movement of the bar during the press.
Bar not lowered to chest or abdominal area, or touching the belt.
Failing to press the bar to straight arms’ length with locked elbows.
Spotter/loaders touching the lifter or bar between signals to assist.
Feet contacting the bench or supports, lifting feet not allowed.
Intentional contact between bar and bar rest supports.
Elbows not lowered level with or below shoulders.
Not following any performance rules outlined.
ChatGPT, prompt “simpliy: Technical Rules book of the International Powerlifting Federation January 2024IPF Technical Rules Book Causes for Disqualification of a Bench Press”, March 4, 2024, OpenAI, https://chat.openai.com.
Stand facing the front of the platform with the bar in front of your feet. Grip the bar with both hands and lift until standing straight.
After lifting, lock your knees straight and pull your shoulders back.
The Chief Referee signals “Down” with a downward arm movement once the lifter is still and in the finished position.
Any attempt to raise the bar counts as an attempt. Once lifting begins, no downward movement is allowed until standing straight with locked knees. If the bar settles slightly as shoulders pull back, it’s not a disqualification.
ChatGPT, prompt “simplify: Technical Rules book of the International Powerlifting Federation January 2024IPF Technical Rules Book 26 Deadlift 1 “, March 4, 2024, OpenAI, https://chat.openai.com.
Image by: Technical Rules book of the International Powerlifting Federation January 2024 IPF Technical Rules Book
Causes for Disqualification in a Deadlift:
The bar moves downward before reaching the final position.
Not standing straight with shoulders back.
Knees not locked straight at end of lift.
Supporting the bar on the thighs during lift is disqualification, but slight upward movement on the thighs is okay unless supporting.
Stepping or moving feet sideways after “Down” command is allowed, but not before.
Lowering bar before Chief Referee’s signal.
Releasing bar from hands before returning it to platform.
Not following any performance rules outlined.
ChatGPT, prompt “simplify: Technical Rules book of the International Powerlifting Federation January 2024IPF Technical Rules Book Causes for Disqualification of a Deadlift”, March 4, 2024, OpenAI, https://chat.openai.com
This website offers a great explanation of what a workout split is and the different types of splits you may want to try. Workout Splits.
Additionally, with the permission of my coach, I uploaded my workout schedule that I did to prepare for Westerns. You will see that it is the same workouts over and over again but the RPE (Rating of Perceived Exertion) changes by increasing each week to reach bigger numbers.
Powerlifting is a sport that involves three lifts to be performed by the athlete. The three lifts are squat, bench, and deadlift. During a competition, you get three attempts at each lift and must get at least ⅓ attempts to not get disqualified. Typically an athlete would start with something they know they can for sure do, then something that is close to or matching their personal best, then with the last attempt go all out and try to hit a new personal best. The athletes work hard in the off-season doing workouts and training that are growing muscles or specifically targeting to improve the compound lifts (squat, bench, deadlift).
I am working towards and going to a regional competition for the western side of Canada. In early March I will travel to Saskatwen to compete at Westerns. To compete in powerlifting in Canada you are a part of the CPU Canadian Powerlifting Union, having a membership allows athletes to compete anywhere in Canada. Along with being a part of the CPU we are under the IPF International Powerlifting Federation that is the rules and standards to compete internationally and in Canada. The CPU follows the set rules by the IPF so that when athletes go to compete World Wide they are used to the standards that will be used at those competitions.
Throughout my journey of powerlifting, I have competed in 3 different competitions. I did two local meets here in Victoria called Victoria Barbell III and Victoria Barbell IV in 2022 and 2023, as well as the Provincial Championship in 2023. In just one year of competing my lifts have improved and grown. The bar graph above shows how my lifts have improved since the first competition. After Westerns, I plan to repost this graph with updated numbers. Below is an edited video comparing my first time competing at Victoria Barbell III in November 2022 and my most recent competition at Victoria Barbell IV in November 2023.
