Overview
After browsing through tons of meet recaps, I have yet to notice a post by a teenage powerlifter, so I decided to make this post to showcase an alternative perspective to a powerlifting meet. This is the recap of my meet on 5/7, which I am currently writing a month later to capture the meet in full retrospect.
Not only was I a complete amateur in the sport of powerlifting, but this meet prep was as unconventional as it gets. At the time, I had been lifting consistently for around a year and a half and began actual powerlifting training just a mere 2 months before my meet, and it wasn’t until 6 weeks out that I properly programmed a peaking cycle. Additionally, I also switched from sumo to conventional two weeks out as while pulling sumo, I would hitch anything over 350 pounds on my legs.
Nevertheless, with minimal prep and a self-made program incorporating Dr. Mike Israetel’s teachings, two friends and I drove from Charlotte to Atlanta, ready to take on my first powerlifting meet.
2-1 Days Out
Two days out from my meet, I began a water cut from my normal weight of 76-77 kg /167-169 lbs down to 75kg/165 lbs. On weigh-ins 1 day out, I made it at around 3 pounds lighter than what I needed. Thanks to USPA’s 24-hour weigh-ins, I was able to have an entire day to carb up so the water cut wouldn’t be as brutal.
Squat
Attempt 1: 162.5 kg/358 lbs ⚪️⚪️⚪️
Opener flew at around RPE 6. Here is a video of it
. I was extremely nervous going into this squat and I walked out feeling a lot better.
Attempt 2: 172.5 kg/380.3 lbs ⚪️⚪️⚪️
Moved a bit slower than the first but still got it up at around RPE 7.5. I felt good and my friends urged me to go into the 400s for my third. The most I’ve ever done on squats was 425. However, my form sucked and I didn’t hit competition depth. So it was definitely risky but we went for it nonetheless.
Attempt 3: 182.4 kg/402.3 lbs ⚪️⚪️⚪️
Biggest grind on a squat single in my life. Here is the video
. When I was in the hole, I genuinely thought I wasn’t able to get it up. My form also significantly faltered on the ascent and it messed up my right elbow. I think I may have overextended my shoulder a little which caused elbow pains to flare up, or it could just be me using my arms to hold the bar instead of my rear delt. But overall both the crowd and I were very hype. I got the lift up and I felt like all my prep finally paid off at the end. I was also super happy with the 9/9 white lights.
Bench
Attempt 1: 94.5 kg/209.5 lbs ⚪️⚪️⚪️
After I iced my elbow for around ten minutes and massaged it extensively. The pain subsided and I felt ready for the bench, which is my worst lift by proportion. I went into this attempt really unprepared as my name was on the board a lot sooner than expected. I went in and got the lift up at RPE 5 without wrist wraps.
Attempt 2: 97.5 kg/215 lbs ⚪️⚪️⚪️
Just a five pound increase from my opener but it moved a lot slower. I misgrooved when I was locking out and it didn’t really feel right. Also if you watch the video
, I had a completely unnecessary and stupid interaction with the announcer, which was on my part. But I apologized to him after and he was completely cool with it.
Attempt 3: 102.5 kg/225.9 lbs 🔴🔴🔴
This is a weight I’ve previously hit in prep and I felt like I should’ve got it. I had a huge struggle around 4 inches up from my chest and it didn’t bulge. Looking back at the bench attempts, the weights I chose were pretty stupid: a 6 pound jump from a smooth opener to a misgrooved second attempt into a 10 pound increase just feels awkward. This is what I would’ve done instead today.
- 209.5
- 220
- 226
Deadlift
Attempt 1:175 kg/386 lbs ⚪️⚪️⚪️
This is the heaviest weight I’ve done in prep conventional. With the bars they use at USPA meets I definitely like a couple inches were taken off from my range of motion, which made the opener easier than expected.
Attempt 2: 184.5 kg/407 lbs ⚪️⚪️⚪️
First time hitting the 400s in conventional. Moved at around RPE7. My form was most definitely terrible and I’ve done a lot of work recently to fix my lumbar rounding.
Attempt 3: 190 kg/418 lbs ⚪️⚪️⚪️
Deadlift ATPR attempt. I was very pumped on caffeine and ammonia salts and may or may not have yelled at the top of the lift. I was ecstatic I hit most of my goals at my first meet and went 8/9; 24/27. I came in first for my weight class of 75kg and age group of 16-17 and I can’t wait to see what the future holds for me in powerlifting.
Thanks for reading