Reply With Quote140kg is 308#. 105kg is 231#. 160kg is 352#. 165kg is 363#. 180kg is 396#. Remember: 5kg is 11#, 10kg is 22#.
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openers for first PL meet
I'm headed to my first meet (USAPL) on Saturday, and just took my estimated openers for a run today: 315 SQ, 230 BP, and 365 DL.
From pictures of last year's meet, it looks like they use Eleiko plates in kilos, so I'm wondering how to adjust my gym weights to something that makes more sense for the loaders at the meet. Basically I'm trying not to look like an idiot, so maybe some of you guys can help me with that.
I looked at last year's records (http://www.carolinastrength.org/F-R-09.htm), and saw some people have used 314, 231, and 353 or 364. Assuming I start there, what kind of increments would make sense to jump up - are all the plates in kilos, or are the smallest plates in pounds? I'd been hoping to work up to a 350 SQ, 250 BP, and 400 DL if it's in the cards, but I want to be conservative with the openers and see how it goes from there. I'd appreciate any suggestions or experience you've got with this.
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140kg is 308#. 105kg is 231#. 160kg is 352#. 165kg is 363#. 180kg is 396#. Remember: 5kg is 11#, 10kg is 22#.
Member
Need to know a lot more about your training.
For openers open at
142.5/105/165
If you want 350/250/400 you're opening really high especially for your first meet.
I'd open with
140/100/160 if I were you
If things feel good I'd go to
152.5/110/172.5
If those go well you go for your goals of
160/115/182.5
What are your current maxes in training, how recent are they, what are some recent benchmark lifts you've made?
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Thanks gzt, that helps. I'll probably just stick to 5 or 10kg jumps once I get the openers done.
Member
In the last 3 weeks, I've squatted 325 x 5 x 3; benched 235 x 5; and deadlifted 365 x 5. Took it easy on bench for the last few weeks to get over some shoulder pain, but it feels better now. I've never gone for a 1RM on anything yet.Originally Posted by NolanPower
The progression you suggested looks good, I may try that. Thanks for taking a look.
Member
Okay, now that I've seen your training you are opening too low, and you won't be able to hit your potential with what you're saying.
If I had just hit those #s in training heres how I'd open.
Squat
155 (341 lbs)
Bench:
110 (242 lbs)
DL
167.5 (370 lbs)
My 2nds would be in the area of
165 (363)/115 (253)/182.5(400)
My thirds would be in the area of
172.5 (380)/120 (264)/190 (419)
Just for comparisons sake in training I squatted 225x5x3 and opened my meet at 242.5, and went 252.5 on my second which I missed due to not staying tight then hit 252.5 on my third.
If I could redo it I would have opened at 237.5, gone to 250, then 257.5
Member
Solid, that sounds attainable. I think the main thing for me will be getting focused enough to make sure everything stays tight, because when I do that I can squat 325 for 5 with no problem. Deadlift is weird, I recently failed to get 375 for a single after doing 365 for 5 the week before, so I will probably play it safe there and do a weight I've handled before. Thanks again for the advice.
Member
Very interesting and informative, quite possibly the most useful thing I've read here in a long time...
Member
Print this and bring it to the meet, any decent meet director should have one, but it never hurts to bring your own:
http://www.theweakgeteaten.com/Resou...conversion.htm
And don't worry about what makes it easier for the loaders, they are there for you, choose your attempts based only on what you want, nobody else.
Member
In general attempt selection should look something like:
Opener: Max Triple
Second Attempt: Something slightly higher than 2RM
Third Attempt: PR Lift
This is something for the more advanced trainee who has recently done some sort of skills evaluation so they have a very good idea of exactly where they are.
Great Article on the subject from one of if not the best PL Coaches in the country
http://www.marylandpowerlifting.com/...?contentID=135
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