Training for My First Powerlifting Meet: Peak Week


On Monday 12th November, peak week training officially begun. I was surprisingly calm about everything which scared me quite a bit. I had looked over my progress pictures since starting this meet and I was blown out of the water. I had spent five and a half months dieting down for this meet and it is incredible to see how much body composition as well as other changes that I had achieved with my coach can be transformed via nutrition and training.

On the days leading up to the meet, I only had three training days. Volume decreased dramatically and my stress levels were low. I practiced 3 sets of 1 for squats, bench and deadlifts as well as practiced the commands in my head.

Squat commands

There are two commands for squats. You begin with the bar loaded with weights resting on your shoulders standing erect. The referee will say “Squat”. At the referee’s command the lift begins. You bend your knees and lower yourself into a squatting position with the hips slightly below parallel position. You return yourself to an erect position. The referee will say “Rack”. At the referees command the bar is returned to the rack and the lift is completed.

Bench commands

There are three commands for bench. You begin with your back resting on the bench, you take the loaded bar at arm’s length.  The referee will say “Down”. At the referee’s command, you lower the bar to your chest. On the chest the bar must be held motionless until the referee give the “Press” signal. You push the weight up until your arms are straight and your elbows are locked. Then the referee will call ‘Rack’ and the lift is completed as the weight is returned to the rack.

Deadlift commands

Deadlift is my favourite and strongest lift. In the Deadlift, you grasp the loaded bar which is resting on the platform floor. You start the lift by pulling the weights off the floor and assume a standing erect position. The knees must be locked and shoulders back with the weight held in the lifters’ grip. Make sure that everything is tight and flexed at the top of the lift. The referee will say “Down”. At the referees command the bar will be returned to the floor under the control of the lifter.

I missed attempts on the day for jumping the commands. It’s so important to move a little slower with your lifts on the day to make sure that you hear the commands.

Next and last blog post of the meet will be up on Thursday.

Until next time,

Folakemi Olamide 💓

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