When I was getting ready to do my first powerlifting meet, I scoured the web for any and all advice I could find. I found some good advice that helped, but one thing I noticed was that many of the articles I found were more for geared powerlifting. While the little things may not be so different between getting ready for raw and geared, it bothered me a little to see so many articles dedicating most of the energy toward gear-specific preparation. They were still helpful, but all the same, I had some trouble finding help specifically for raw lifting.
So here are some tips for those of you who are considering your first powerlifting meet.
Pick your attempts well: This should go without saying. That’s because it’s one of the most important things. Picking the right attempts and having a solid game plan beforehand can and probably will make or break your meet. Your first attempt should be very easy. I’ve heard people say that your first attempt should be something you can do anywhere from 3 – 5 reps with on any day. Whatever you choose, you want to be able to get your first attempt no matter what the situation. This gets you into the meet and calms your nerves.
The morning of my first meet I was so nervous I felt like I was going to throw up. By the time my second squat was done though, I felt fine because I got them both with ease. Stick to your game plan too. I missed my last bench attempt because I went heavier than I had planned. Had I stuck to one of my planned attempts, I have no doubt I would have gotten all three. It’s a good idea to have two third attempts planned out—a heavier one and a lighter one. Based on how your first two attempts go, you leave yourself some options. You should also know your attempts well so there isn’t any confusion. I had a moment of sheer panic when I couldn’t find my kilo chart and the clock was ticking to get my attempt in to the judges.
Hook up with someone in the know: One of the best things I did at my first meet was walk up to a couple far more experienced lifters and tell them that it was my first meet. Everyone was incredibly helpful, even though they had their own lifts to worry about. That also went a long way to calm my nerves. If you don’t have a coach or handler with you (like me), this can be huge.
Warm up earlier rather than later: It’s better to slow your warm up down than have to speed it up. If you’re unsure when to start warming up, give yourself extra time to do so. You don’t want to rush your warm up or be in the middle of warming up and then get called on deck.
Commands, commands, commands: Know your commands before the meet. Know your commands before the meet. Got it? Maybe one more time. Know your commands before the meet. You don’t want to miss a PR lift just because you jumped a command, especially on your first meet when you’re already nervous. Train to wait for the commands. Get used to them and verbally go over them before you lift. As I was going up to the platform, I went through a mental checklist of the lift commands for that lift. When in doubt, wait longer. You don’t get penalized for taking an extra second after the start command, but you will get red lighted for jumping it. You know what? Read this section again.
Things to bring with you:
- Gear: If you’re lifting raw, you don’t have much to worry about in the way of gear. You need to have your lifting suit, a T-shirt, deadlifting socks, lifting shoes, a belt, and possibly wrist and knee wraps, depending on your federation’s rules.
- Water/food: Bring plenty of water with you. It’s also a good idea to have some Gatorade or other sports drink. Bring something to eat too. Make sure you bring something your stomach is used to. You don’t want to soil yourself on your deadlift because you ate something weird that you’ve never had before. Something with some natural sugar (e.g. fruit) and healthy fats (e.g. nuts) and protein is good. Just don’t eat anything too heavy. Most likely you won’t have any time (or desire) to eat anyway. I managed to sneak a bar in between my bench and deadlift attempts with some Gatorade and it was more than enough to keep me going. Just make sure you keep yourself functioning well. Don’t make yourself full, but don’t let yourself get weak from hunger.
- Protein shake: Most people drink a shake after they work out, so why wouldn’t you drink one after you hit nine max effort lifts? Enough said.
- Resistance band(s): This is one of a couple things I didn’t bring and I wish I had. Nobody that I know of has ever recommended this, but bringing a couple portable cables can be a lifesaver when it comes to warming up. On one of my first squat attempts, I pulled something in my upper back from locking it up so tight on the lift. If I had brought a band and warmed up my upper back a little bit that never would have happened.
- Icy Hot: This is another thing I didn’t bring and wish I had. You can use this to either keep your muscles warm or put some on after you’re done lifting to help with anything that aches. Personally, I think the Icy Hot patch is one of the greatest things ever invented.
The most important things you can do to prepare are train well and eat well and make sure you know what you’re doing. Lift what you are capable of lifting, and by that, I don’t mean don’t take a shot and go for a heavy lift or a PR. I mean don’t try to lift something outside of your ability. If you get to the meet and you see that another lifter is stronger than you, don’t try to raise all your attempts to catch up because that’s a surefire way to get hurt. You aren’t going to magically get stronger because someone else there can lift more than you. It’s you versus yourself and the weight. Nothing more. Remember to have fun and enjoy the experience and you’ll do fine.
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Christopher Smith is a strength coach and ACSM certified personal trainer from New York City. He is the founder of Train Better Fitness. In addition, he is a record setting powerlifter and an overall health and fitness fanatic. Contact him at www.trainbetterfitness.com or at Chris@Trainbetterfitness.com. 
This was a great article! I am planning on competing in my first raw meet November 6th. My numbers aren’t great and I’ve only been strength training for a little over a year, but I have always been competitive and this a way for me to compete. My goals are to 1) actually compete and, 2) total 1,000lbs. I hope to hit a 350 squat, 250 bench press and 400 deadlift. My third goal is to actually go 9/9. I figure I will be conservative the first meet and get 9 lifts under my belt.
Anyways, thanks for this article. Timing couldn’t be any better as this meets been on my mind 24/7
I really appreciate that you share with your audience every detail of your experiences, from invaluable advice and tips to an intensely personal look into your mind. I am confident that your blogs will help newcomers to this sport gain the sort of insight that will help them achieve their personal best! Great work!
Top notch advice for any meet. Follow this and you cant go wrong.
Thanks a lot for the insight. I’ll be hitting my first meet Dec 11th. I can’t wait.
Great article, thanks.
@Bill: good luck in your meet, you’ll do fine!
Great Article. My first Meet is actually tomorrow! I’ve got all my 1-2 attemps mapped out and then 3rd attempt numbers depending on how I feel after 2nds. Good info for sure!
Thanks for the comments guys. I’m glad you enjoyed the article and it has been helpful. Best of luck in your first meet Bill, Trent and Steve-O. Let us all know how you do!
Nice article – Ive got my 1st meet 15th august, already s**ting bricks. I think I’ll just choose some conservative weights, even for the 3rd attempts. I’m not to fussed if I win or lose, just want to get the 1st meet out of the way so I know what to expect more the second time.
Great article! I would add that if you do have “spare parts” bring them along in your bag! You never know what might happen to you or another lifter (wardrobe malfunctions happen!).. More than one event my spare set of socks has been lent to someone who realized they left them at the hotel or discovered they’re too short (grabbed the crew instead of the knee-highs)… Every lifter appreciates if someone has their back whether that’s a lift-off, chalk, or a “Let’s GO!” cheer because they’re at the meet alone.. Also, go through your gear bag before you leave home and inventory EVERYTHING for where it is so if you need someone to run and get your wraps you can tell them where they are.
If you’re not staying on-site for a meet plan for extra travel time and drive the route from your hotel the night before.
FInally, remember to THANK the people who put the meet together and worked at it, even if things don’t run perfectly never forget that most of the people working there are volunteers and were willing to spend their day working instead of sitting on the sidelines. Always remember… No one will remember you for what you lifted, but always remember, they’ll remember you for how you held yourself as a person off the platform! (all-time records not withstanding of course!)
Monica those are great tips too! Thanks for the input.
Thanks for this. It came at the perfect time as I am in my last week before my first raw event. I’m doing the Western Canadians for the 100% raw fed and these small tips have helped , thanks again.
Good luck Logan. Let me know how it goes!
my first meet is in august and im coming off of 3 weeks of nothing but rehab lifting after hyperextending my elbow. Luckily i only lost 10 pounds off of my bench and that should come back quickly, i still have a couple of weeks till the meet, any tips on how to prevent hurting the elbow during training before the meet?
I’m planning on doing my first meet ever this November. I’m competing raw, so should I go with a meet that requires you to compete raw, or do you think going to a meet where some people are going to be equipped would be fine? They don’t have a raw division in the second meet, so I guess I’m just nervous about if I’m the only raw lifter there.
Great article by the way!
Thanks for the article. I’m getting ready for my first meet in three days and I’m nervous as hell. I get ragged on a lot by shirt benchers for going RAW, but it’s what I’m into and I’m going to stick with it. Glad I found your article. Thanks again. Great advice!
Great tips, My first meet is this saturday in Sacramento and the jitters are starting to set in.God I love this feeling….. Thanks again for the help.
I like what ya said at the end-’Its you versus yourself and the weight.Nothing more.’
The biggest thing I have learned in my journey from BB to powerlifting,is to leave my ego at the door.
Awesome article. Thanks for the help. I am about twelve weeks out from my first meet. Very good information. I pdf’d this article to keep on my phone. Thanks again
I’m 55 yrs old, began weight lifting about 5 yrs ago and thinking about entering my first powerlifting competition. The article contained a wealth of information for a beginner like me.
What a great post! I’m glad I found this. I’m planning on doing my first powerlifting competition in March 2013. I think people will think I’m nuts, but this has been a goal of mine recently. Thanks for sharing!
That’s awesome Amanda. Good luck.
I’ve been powerlifting and BB for about 15 years. Never entered a meet. Just enjoy training myself to lift heavier weight in the big three lifts. I am 42 and just recently I caught the ‘bug’ after starting a new PL program. I don’t have a trainer, is that something I have to have to realistically enter a raw meet? Looking to do one in 6 months from now, seriously!