Standards and Practices


As we all know goals are a huge part of what will keep you successful while keeping your eye on the prize. The same ideology can be said about exercise and training and for the last few months I have been TRAINING for my first powerlifting meet. Training implies that you are focused on a single event/day and have to meet a certain level of standards for that day.


As soon as I walked into the hosting facility there were repsentatives from USPL directing traffic. They were all dressed in matching blazers, introduced themselves, and pointing you in the direction you needed to go. 

First, it was time to check in and get your gear checked. You place everything on the table from your weightlifting belt all the way to the socks you’ll be wearing (in some cases your briefs too!)) 

After You get the all clear it’s time to weigh in

Some competitors (like myself) were casually waiting while others were frantically chewing gum, spitting in a trash can, or engaging in other methods of cutting as much weight as possible before stepping on the scale.

Now for those who are unfamiliar with this world here are a few quick guidelines:

  • There are 3 lifts: Squat, Bench, and Deadlift
  • There are several federations that you can participate in
  • You must listen to the judges lift cues
  • Each one has its own series of rules and regulations
  • Competitions are also broken down into RAW or GEARED
    • RAW – Is only using equipment like a singlet, chucks, wrist wraps, and a belt
    • GEARED – Is wearing a compression suit or sleeves that allows you to lift more weight
  • There are weight classes for Juniors, Open, and Masters all with their own age brackets as well

So here’s how it works

During each lift you have 3 judges who are keeping a VERY watchful eye on your technique and each judge has a switch tied to two different colored lights, one white and one red. The goal is to obtain 3 white lights, if you get 2 white the lift will still count, but one judge saw something that wasn’t to the standard. If the judges decide to give you 2 or more red lights it’s a “No lift,” and the weight doesn’t go towards your total.

So you have 3 lifts and 3 attempts at each lift

So you are essentially training for 2-3 months for 9 lifts…

Now I have always considered myself a strong guy and had a good understanding of weightlifting/training in general. I also knew that being 5’8 would grant me huge advantages in lifting due to the decrease of levers within the body.

…7 Hours later… Continue reading → Standards and Practices