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Old 10-27-2012, 02:02 PM   #1
Jo Hsu
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Deloading before a powerlifting meet-- Westside template

Hey there,
I'm a week away from my first-ever powerlifting meet. I'm participating for fun, not particularly to kick ***, but of course I'd still like to do my personal best. I've been following a westside conjugate-based template for a few months now, and I was wondering what people did for a deloading protocol before a meet? I've seen a huge range of recommendations online-- from just the DE and accessory work, to just light weights on the main lifts and no DE and accessory work... etc... Do you brilliant folks have any insight to offer?

Thanks,
Jo
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Old 10-27-2012, 09:31 PM   #2
Chris Mason
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Re: Deloading before a powerlifting meet-- Westside template

You aren't doing circa max so I would simply recommend you take the week off prior to the meet.
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Old 10-27-2012, 09:41 PM   #3
Dylan Forbes
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Re: Deloading before a powerlifting meet-- Westside template

Meets here are always held on Sundays. So here's what i did for the final week prior my last meet:

Monday: Full dress rehearsal with my team, but opening attempt only (not the 2nd and 3rd attempts) of each lift.

Wednesday: 3x3 of each of the 3 lifts, at 50% of the weight done on Monday

Saturday: Weigh in, foam roll everywhere for ages. Following the weigh in, eat like a mofo all day.

Also, the athletes at our facility are advised to have their opening attempt at an amount they've lifted for 3 reps before. It needs to be fairly easy so that you can definitely make the lift, even if suffering from nerves, especially on your first meet.
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Old 10-27-2012, 10:40 PM   #4
Jo Hsu
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Re: Deloading before a powerlifting meet-- Westside template

Thanks guys That's really helpful. I'm assuming both of you would recommend little to no conditioning as well during this time period?
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Old 10-28-2012, 07:40 AM   #5
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Re: Deloading before a powerlifting meet-- Westside template

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Thanks guys That's really helpful. I'm assuming both of you would recommend little to no conditioning as well during this time period?
Definitely.

Have you got your openers sorted?
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Old 10-28-2012, 11:22 AM   #6
Jo Hsu
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Re: Deloading before a powerlifting meet-- Westside template

My friend (who's the powerlifting coach at Penn State) recommended 85% of my maxes, which seems reasonable. I would like to practice the pause at the bottom of the bench with my opening weight sometime early this week though.
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Old 10-28-2012, 02:17 PM   #7
Eric Montgomery
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Re: Deloading before a powerlifting meet-- Westside template

Expect the pause to decrease your bench by at least 5% (probably more like 10%) from your unpaused max. You probably won't have to hold the pause any more than a half-second or a second, but if you're practicing it this week it wouldn't hurt to prepare for the worst just so you've got confidence pushing the weight up from a dead stop.

Also make sure you get used to doing all three lifts with the correct commands. It's very common to see first-time competitors get redlighted for starting or racking prior to receiving the commands.
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Old 10-28-2012, 06:30 PM   #8
Chris Mason
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Re: Deloading before a powerlifting meet-- Westside template

You haven't practiced a paused bench until now?
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Old 10-28-2012, 07:13 PM   #9
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Re: Deloading before a powerlifting meet-- Westside template

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You haven't practiced a paused bench until now?
Nope. I asked my coaches if I should practice earlier, and they said it was unnecessary. Regardless, I view this event as my first-ever powerlifting meet, and it's more an undertaking for the experience (and for giving myself a goal to pursue up until this point), rather than actually "competing."
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Old 10-29-2012, 06:52 AM   #10
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Re: Deloading before a powerlifting meet-- Westside template

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Nope. I asked my coaches if I should practice earlier, and they said it was unnecessary. Regardless, I view this event as my first-ever powerlifting meet, and it's more an undertaking for the experience (and for giving myself a goal to pursue up until this point), rather than actually "competing."
Just go for your own PR's, don't worry about anyone else.

Part of this relies on having an easy opening attempt. Especially at first meet, you want something that you could get in your sleep. Nail this and you'll have confidence for more. Fail it and you'll have to repeat it 2nd attempt. Fail it 3 times and you total 0 for the meet, regardless of what your other 2 events scored.

Different powerlifting federations have different rules on this though.
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