Your First Powerlifting Competition!!

1. First and foremost get you federation/association membership, don’t leave it to the last moment.
2. Send in your meet registration, most meets get filled up and some have lifter caps so you want to send in your registration as early as possible to secure your spot.
3. Proper equipment. Go to your federations rules and see what is required. Almost all Federations require a singlet at the very minimum. The most forgotten piece of equipment is long socks for deadlifting, singlet and brief underwear and a t-shirt with no logos on if for IPF sanctioned competitions.
4. EQUIPMENT CHECK!! bring a large separate workout bag for your gear because when it's time for gear check you don't want to have to sort through other clothing, food, cameras and stuff.
   In your bag you should have for the following lifts:
1. SQUAT(squat suit, knee wraps, T-shirt, weight belt, wrist wraps, shoes).
2. BENCH PRESS (bench shirt, wrist wraps, singlet, belt, shoes).
3. DEADLIFT(deadlift suit, SOCKS, T-shirt, shoes, belt).

5. At weigh in “KNOW” your openers “IN KGs” (1^st attempts) before you go weigh in. You will have to give them to the refs during weigh in.

6. Bring a lbs-to-Kg chart, warmups written out on a sheet (lbs and kgs) and planned lifts in advance. An extra bag with a cooler for food, Gatorade, Power Bars, fruit, a glass to mix Gatorade and Creatine, protein powder and milk, etc.

Make sure to bring clean clothes, including socks and underwear so you don't have to wear your singlet home, which I've seen guys do before.

Here's a list of some 'do's:

1. Know when you weigh in and look for a list/lots for the weigh in order. In some federations you have a 24 hour weigh in SO weigh in early.
2. Give opening lifts and bar height early. Beat the crowd.
3. Get gear check done early.
4. Plan to make your opener with all 3 lifts one that can be done fairly easily with good form.
5. Get a helper EARLY who will agree to help you get you in and out of your bench shirt, straps up and belt fastened for SQ and help remind you to give your next attempt to the judges within one minute of your lift. Better yet, fill out the cards before you lift, with your name and signature, so all your handler has to do is put in the weight.
6. Drink and snack frequently during the meet.
7. Start wrapping your knees when the lifter ahead of you walks on the platform - DON'T drop your wraps and have them unroll to avoid the drymouth and near heart attack.
8. Don't consider who you have to beat at this point. Make the meet like a heavy workout and you're just going for new PR's in the big 3.
9. When one event is over, IMMEDIATELY start warming up for the next which may start quickly.
10. Get someone in advance to take pictures or run your video camera. Also, getting there early allows you to stake out a good seat in the front row to sit your gear and for pictures.
11. Encourage and applaud ALL lifers.

12. Clean up your own garbage around your chair when the meet is over.

Iron Works Powerliting Club

Meet Checklist

Squat Shoes ___ Underwear/Briefs ____ Suit____ Spare Suit ____ Suit Slippers ____ Belt ____ Knee Wraps ____ Spare Wraps ____ T-Shirt ____ Socks ____ Bench Shoes ____ Wrist Wraps ____ Belt ____ Underwear ____ Singlet____ Bench Shirt ____ Spare Bench Shirt ____ Deadlift Shoes ____ Underwear/Briefs ____ Suit/Singlet____ Erector Shirt ____ Shoes ____ LONG socks ____ Belt ____

General Belt ____ Wrist Wraps ____ Mouth Guard ____ Warmup Pants/Shorts ____ Sweat Shirt _____ T-Shirt ____ Socks____ Chalk ____ Icy Hot ____ Towel for chalk/powder ____ Baby Powder ____ Kilo / LB Chart ____ Attempt Sheet ____ Pen ____ Calculator ____ Membership Card ____ Soap DEODORANT (HINT) Shower Towel Camera MP3 / Music Ammonia caps / Nose Tork Aspirin/Ibuprofin, etc Food/Beverages (H2O) Spare Shoelaces Kg loading Chart at International Events

www.ironworkspowerlifting.com

www.powerliftingcanada.com