5 Tips For Competition Day

5 Tips For Competition Day

By Andy Bolton

In this article I’m going to share 5 tips with you
that you can use to MAXIMIZE your PERFORMANCE
on competition day.

So if you want to make sure that you don’t waste
all that hard work you put in training in the gym –
read on and use these tips at your next meet.

Note: Even if you aren’t a competitive powerlifter,
many of these tips will still work for you the next
time you plan to go for a big gym lift/PR.

5 Tips For Competition Day 

1. Pack Your Bag The Night Before

There is nothing worse than waking up the day of
your powerlifting meet and realizing you can’t find
something that you really need.

You just don’t need that kind of stress on competition

The solution is easy – pack your bag the night before.

I like to write a check list of everything I need and
tick it off as it goes in my bag.

Call me a geek, but it works!

2. Take A Good ‘Handler’ With You

Your ‘handler’ is the guy (or girl) who will look after
you on meet day.

A good handler will carry your bag, help you load the
bar in the warm up room, help you call your numbers…

You get the idea.

The bottom line is that you want this person to be

Don’t take a lemon to the meet because they’ll stress
you out and do more harm than good.

So choose your ‘handler’ wisely (a current training
partner who knows you well is a perfect choice).

3. Open Light 

Ed Coan once said that the only reason anybody bombs
is because they open too heavy.

Sounds simple and it is.

It’s also very true.

I’ve done in excess of 50 powerlifting meets in my
career and I’ve bombed twice. If I’d opened lighter
this wouldn’t have happened.

We all make mistakes.

However, what I find amusing is the guys who bomb
80% of the time. What the hell are they playing at
except for making a joke of the sport?

The tip here is to open light… something you could
triple on a bad day is a good starting point for
beginners and intermediates.

If you are more advanced, you may take a more
aggressive approach and open with a single you know
you can get even on a bad day.

With that said, I can not really ever see the point in
trying to open with a PR. What’s the point?

You have 3 attempts – might as well use them (and
ensure you don’t bomb).

4. Stretch Your Hip Flexors After Squatting And

After 3 big Squats, chances are your hip flexors will
be tight.

So stretch them out.

This will loosen them up and help you get a bigger arch.

After Benching, do the same because it’ll help you get
a better set-up position on your Deadlifts.

5. Stay Hyrated 

I don’t like to eat much during a meet.

However, given that meet will last 3 hours and maybe
5 or 6 – not eating or drinking would be a disaster.

So, what’s the solution?

Easy… drink a lot during the meet and add BCAA’s
and Carb powder to your fluids.

That way you stay hydrated (essential for maximum
performance and avoiding injuries) and you get some
calories in.

If you do want to eat some solid food, go for easy to
digest foods like Rice Crackers and Raw, Organic Honey.

It’s 2012… the days of white bread Bacon Butties with
Tomato sauce at meets needs to stop! :)

If you liked this article, please hit the Facebook ‘Like’
button and leave a comment/question.

Assistance Exercises For The Powerlifts

If there is one part of the body that is
essential to the success of a lifter, it
is the BACK.

Every lifter needs a strong back.

It doesn’t matter whether or not you
are a Powerlifter, Weightlifter, Strongman
or Bodybuilder – without a strong back,
you won’t achieve your potential.

It was predominately the strength of my
own back that allowed me to Deadlift
1000lbs for the first time in history.

And every guy who’s ever won Bodybuilding’s
biggest show – The Mr Olympia; had a
massive, strong back.

Think of Dorian Yates and Ronnie Coleman
and you’ll see what I mean.

It’s for that reason that I made you this
video… to give you some ideas for training
your back…

To make it stronger and improve your Squat,
Bench and Deadlift.

Enjoy it…

For more information on how to increase
your Squat, Bench and Deadlift, check out

Explode your squat benchpress and deadlift

Talk to you soon,

Andy B

Explode Your Squat, Bench & Deadlift – Special Offer

I’ve put together a special offer that
will give you all the tools you need to
significantly improve your Squat, Bench
and Deadlift.

Check it out here:

Explode your squat bench and deadlift

The offer expires on Friday July 22nd
at midnight. So check it out now:

Explode your squat bench and deadlift

Rod Shares His Powerlifting Story…

***Message From Rod***

Hi Andy,

Just a few words to thank you for the awesome info provided in your books!

I have brought all three books and have found the content to be absolutely brilliant!

I have come to Powerlifting fairly late at 43, but I am finding it fantastic, and the gains
I have made may not cause the powerlifting world to quake in their boots but they have
certainly impressed me!

This has been down to the stimulation and great tips that your books have given me!

Many Thanks,

Rod Latham

>>>My Comments:

Awesome job Rob. With the right knowledge and some hard work in the gym, anything
is possible.

If you’d like to use the same tools as Rod…. to improve your Squat, Bench and Deadlift

Andy Bolton Seminar 2011 DVD Now Available

Hey guys,

Just a quick post to let you know that this seminar
DVD is now available…

You can check it out here

This seminar was filmed in front of a sold out crowd
in Ireland, at my good friend Sammy Graham’s gym.

It lasts 2.5 hours and if you are a Powerlifter or Strength
enthusiast, you’ll gain a ton of tips, techniques and
tools from it that you can use to start building your
strength TODAY.

To see exactly what’s inside, click here.

Here’s a very brief overview of what you’ll discover in
this DVD:

– How to improve your Squat, Bench Press and Deadlift

– The correct use of Speed Work to blast through sticking

– How to design effective training programs that actually
make you stronger, faster and more powerful

– The Future Method using BANDS

– How to use Chains

– Exactly how I trained for my biggest SQUATS and DEADLIFTS

– And much more than I can list here…

To get the full scoop and grab yourself a copy of this
Powerlifting/Strength training DVD, go here NOW:

Andy Bolton Seminar DVD

My Bench & Deadlift Attempts From The Body Power Meet

I competed on May 22nd in a Push/Pull Powerlifting Competition

I competed on May 22nd in a Push/Pull Powerlifting Competition
at the NEC in Birmingham, England.

This video shows all 3 Bench Press attempts and all 3 Deadlift
attempts. Unfortunately, I didn’t quite have the day I was looking
for… but it can’t go perfectly at every meet.

I made my first Bench Press attempt and my first two attempts
on the Deadlift. I pulled 370kg and 410kg. 410kg felt pretty easy so
I went for the all-time world record of 1016lbs, but it didn’t really

I’ll be back competing in Finland at the Bullfarm Powerlifting
. They’ll be lots of great lifters there and I’m looking
forward to it already.

Watch out!..