What to remember
- Pack everything the night before. Singlet, belt, sleeves, wraps, shoes, food, water, phone charger.
- Know your openers. Written down. In your phone and on paper.
- Your opener should be a weight you can triple on your worst day.
- A meet takes 6-10 hours. Bring more food than you think you need.
6-10Hours
3Lifts
9Attempts
1Total
The Night Before
1
Pack Your Bag
Singlet, belt, knee sleeves, wrist wraps, shoes (squat and deadlift if different), t-shirt, underwear that meets federation rules, food, water, caffeine, phone charger.
2
Know Your Openers
Write them down. Have them in your phone and on a piece of paper. Know the plate loading for each.
3
Set Two Alarms
Arrive at least 30 minutes before weigh-ins open. Being late is not an option.
Meet Day Flow
1
Weigh-In
Step on a scale in underwear (or naked, depending on federation). Over your class? Try again before weigh-ins close. For your first meet, do not cut weight. After weighing in: eat immediately. Carbs, protein, nothing exotic.
2
Equipment Check
Official inspects your singlet, belt, knee sleeves, and wrist wraps. Have everything laid out. Know the rules ahead of time.
3
Rules Meeting
Head referee reviews commands, lift standards, and rules. Pay attention. Ask questions.
4
Squat → Bench → Deadlift
Three attempts each. Submit opener before the session. After each attempt, one minute to submit your next weight. 30-90 minutes between lifts — eat, hydrate, stay warm.
5
Results
Scorecard with total, Wilks, and placing. Results posted to OpenPowerlifting.org within a few weeks.
Warming Up
The warm-up room will be crowded. Work in with other lifters. Start warming up 15-20 minutes before your flight is called.
Example Warm-Up — 315 lb Squat Opener
| Set | Weight | Reps |
|---|---|---|
| 1 | Bar (45) | 5 |
| 2 | 135 | 5 |
| 3 | 185 | 3 |
| 4 | 225 | 2 |
| 5 | 275 | 1 |
| 6 | 295 | 1 |
Last warm-up should be 85-90% of your opener. No heavier. Save it for the platform.
On the Platform
Timing
One minute from when the bar is loaded to start. One minute after your attempt to submit your next weight.
Judging
Three referees show white (good) or red (no lift). You need 2 of 3 white lights for a good lift.
Attempt Selection
Opener
A weight you can triple on your worst day. Going 9/9 matters more than total at your first meet.
Second
A moderate jump. Something you have hit in training within the last 4 weeks.
Third
A PR attempt or safe increase. Adjust based on how your second moved.
If you miss your opener, your meet gets very difficult very fast.
Use the Plate Calculator on your phone between attempts. Use the Attempt Selector to plan your numbers before the meet.