Ep. 23 | Preparing for the Platform pt. 4 of 4 | Meet Day Ready

We’re closing out our meet prep mini-series with the meet day tips we wish every lifter had before stepping onto the platform, especially with PLU Nationals coming up in San Antonio. From meet day eve packing, to knowing your openers, we focus on the small decisions that keep you calm and consistent when the room is loud, the schedule is tight, and the bar is loaded.

We get specific about warm-ups, because winging it is one of the fastest ways to feel rushed. We talk through building a warm-up plan that mirrors training, how to communicate loads when you’re sharing one rack with several lifters, and why a little kindness goes further than being rude to everyone around you. We also cover the practical side of performance: bringing your own nutrition, staying hydrated, using electrolytes wisely, and not forgetting plain water so you don’t feel off halfway through the session.

Attempt selection and expectations matter just as much as strength. We share how we trust a coach or handler on game day, why plans sometimes need to change in real time, and how taking what’s there can build a better total than chasing one number. We also explain how to handle red lights: ask the judges in the moment, stay respectful, and take responsibility as an athlete. Finally, we talk mindset, missed lifts, and a simple tactic to reset so one mistake doesn’t ruin your whole meet.

If this helped, subscribe, share it with a training partner, and leave a review so more lifters can find these meet day tips.

Transcript

Welcome And Series Finale

SPEAKER_03 0:00

What's going on, everybody? Welcome to another episode of the Fortis After Hours podcast. I'm your co-host Nate, joined by my wife Liz.

SPEAKER_00 0:07

Hi.

SPEAKER_03 0:08

What an intro.

SPEAKER_00 0:09

That was something.

SPEAKER_03 0:11

I decided to mix it up for our people on YouTube.

SPEAKER_00 0:14

Um, if you're just listening to this, you missed um quite the introduction that just happened.

SPEAKER_03 0:20

Yep. Go check it out on YouTube. Um, and anyways, we have another awesome episode planned for you guys. It is the final episode in our mini-series uh about uh being prepared for the platform for meet day. Yes, it is. So if you haven't been following along, we've already accomplished an episode on goals and execution, making sure your mindset is ready to rock and roll. We talked on what do you do if you had a bad day uh during training leading up to the meet, and we talked travel tips last week, and today, of course, we are talking meat day tips, managing expectations, day of the competition, and how to make sure you're having fun. Because that's important, even if you accidentally miss a lift, which does happen sometimes. It does, um it sure does. So, yeah, so today we're gonna be talking about that um and kind of wrapping up our little mini-series.

SPEAKER_00 1:14

Yeah, because nationals is a week from today. But really, when you're listening to this, it will be like five days or less, depending on when you're listening to this. Because this comes out on Monday.

SPEAKER_02 1:24

Yes.

SPEAKER_00 1:25

And basically, if you actually listen to this today, it comes out. We're competing this weekend.

SPEAKER_03 1:28

Yeah.

SPEAKER_00 1:29

Yay!

SPEAKER_03 1:30

Uh PLU Nationals.

SPEAKER_00 1:32

Yes, in San Antonio. It will be live streamed if you're interested in watching. If you follow us, find us on Instagram and we'll post the links. Um, but we have 12 lifters, four on Saturday, eight on Sunday, two in the morning session on Saturday, two in the afternoon session on Saturday, and all eight in the morning session on Sunday.

SPEAKER_03 1:52

Yes.

SPEAKER_00 1:52

It's gonna be a great time.

SPEAKER_03 1:53

No, yeah, it's gonna be a fun time. And like Liz said, we'll post the links so you guys can follow along. We really appreciate the support. Um, it means a lot, even though you might be like, oh, like, how do they know? Like it just we know people are watching even on YouTube. Uh, it really helps out uh on meet day feeling supported, feeling that support as we get into it.

SPEAKER_01 2:11

Yeah.

SPEAKER_03 2:11

Uh but before we get into it, I'm gonna take Toby outside. So take a quick break. All right, we're back. False alarm. Uh when you have a dog that's a little older like Toby, he probably doesn't really know what's going on. So I think he may have thought it was time to leave. We recorded uh we recorded a video, which you guys can check out. No, it'll be live now. Uh I would hope. Um it'll be live soon. Uh we'll see how long the production guy takes with it. Who's that? Couldn't be me. Couldn't be me. Anyways, we're recording a video that you guys will be able to check out.

SPEAKER_00 2:48

And we finished that and cleaned it up, so I think he thought it was time to leave because this is usually about when it's time to leave.

Nationals Plans And Support

SPEAKER_03 2:54

All right. Anyways, uh, let's start things off with making sure that you guys are prepared. So meat day is upon us. Um, and we'll call this meat day eve. All right. This is when you're preparing everything, getting everything locked and loaded in your bag. Uh, making sure you know your warm-ups and your openers, you should definitely know this.

SPEAKER_00 3:13

Um well, if you already went to weigh-ins, you definitely should know what your openers are because you had to give them to them. Facts. Um, and I would say as far as your warm-ups go, that is something that I think is super often overlooked by people going into a meet where they don't necessarily have them um prepared or like planned out. Now, if you have a coach or handler that just does it for you, then I guess you technically don't even have to worry about it and your coach or handler will do it all for you. But that maybe would be a conversation you should have with them prior to, like if that's something they're doing. Um But I've been to a lot of meets like coaching, and there's other people that either don't have a coach or handler with them, or maybe they do, but that it's a handler and like they don't know, they just they just don't know. And they have no idea what warm-ups they're supposed to be doing. Like literally none. Um, which I just find very interesting.

SPEAKER_03 4:08

Um Yeah, because so like warmups, it's pretty simple, they should be exactly or very close to what you've been doing all along in training. Um, you know, meat day environment might be a little bit different if you don't train on kilos, there's kilos, you know.

SPEAKER_00 4:23

I understand that, but you can get within we'll say five to ten pounds and but also I feel like at this point, like yes, within the five to ten pounds, but because like of the world that we live in now in the whatever 2026 world of power lifting, I would say a lot of meats have kilos. Not all of them, I understand. I do understand not all meats have kilos, but I do think uh one, a lot of them do, and two, I also think that it's important maybe to have some semblance of an understanding of both. Like if you usually lift in pounds, maybe like mentally prepare yourself for what those should be in kilos to get you closer. So when you're in the warm-up room and there's kilos in there, you're just like, oh, this is how many kilos I need.

SPEAKER_03 5:10

Um or you could do the extra work of putting the 2.5 on, you know, like if you're using pounds to like make it very close to kilos. Yeah, I mean you can do usually it's a it's a generally it's like a 2.5 away, give or take.

SPEAKER_00 5:24

Depend yeah, depending. And like sometimes it's you know super close. So it's just one of those things where like depending on what you're lifting, how much weight you're lifting, like I understand two and a half pounds can make a difference. So just trying to do like I guess it just comes down to like being prepared. Like again, we lift in kilos on the platform. So I would almost be prepared there's there's going to be kilos in the warmup room at this point.

SPEAKER_01 5:47

Yeah.

SPEAKER_00 5:47

Again, if you know that there's not and you know that it's pounds, then also caveat, be prepared in pounds.

SPEAKER_01 5:54

Yeah.

Pack Your Bag Know Openers

SPEAKER_00 5:54

Because like we lift in kilos all the time. So if our lifters were to go to a meet in pounds, like we would need to make sure that we were also prepared for that. Yeah. So that's just kind of my point is like be prepared maybe with both, because it helps the flow of the warmup room when you know what you need.

SPEAKER_01 6:11

Yeah.

SPEAKER_00 6:12

Because if you're working in with four or five, maybe six people on one rack, yeah, and like maybe there's a couple people kind of handling the rack, like running the rack essentially, like when it's your turn to lift, you need to be able to tell them what you need on the bar.

SPEAKER_03 6:24

And it's also courteous, you know, a lot of powerlifters they train alone. Some powerlifters like literally train alone, like in their garage. This is very common in this sport. Um, and but this is the thing on meat day, you are not alone. You will not have just your rack to go warm up on. Um, you will be working in with other people because that is how that sport works. That is how powerlifting works. Uh, so you you need to be prepared and willing and ready to work in with other people. It's not on them to, you know, make sure, like you as an athlete need to know your warmups so that way, like Liz said, you can kind of like uh, you know, go in there with the flow and continue the flow and not be, oh wait, uh you know.

SPEAKER_00 7:02

And if you don't know like kilos or you don't know how to use a combo rack and you don't have a handler or your handler doesn't know, like ask questions because everybody in there, okay, not everybody, most people in there are very nice and very helpful if you just ask. Um, I think that's you know, something at some meets, like people like I've obviously coached at a lot of meets at this point. And some meets, you know, people come up, they ask, they you know, want the help, they want whatever. And then some meets they don't. Not so much they're not so nice about it, or they're very demanding of what they need at what exact moment in time, but like sometimes that just doesn't work. So, like just being friendly and open to like being a little bit flexible because there are a lot of people. Like, I understand timing is important, but also like the extra 30 seconds or like extra minute isn't going to ruin your meet day performance. And if it does, that's a problem. Correct.

SPEAKER_03 7:57

Um, so that's a problem, like that's your problem. That's not the other people in the world's problem. That's your problem.

SPEAKER_00 8:04

That's yes, that's where I was going with that.

SPEAKER_03 8:06

Yeah, and I think I think that's just it is like taking personal responsibility when you're entering a space where other it's a community space, everyone's using it. And look, everyone is there in the warm-up room to accomplish the same thing. Get warmed up. Like, no one is there to max out, no one is there to like have some Jim Bro session, whatever. Like, everyone is just trying to warm up and get ready, just like you.

SPEAKER_00 8:26

Fun fact, I actually kicked out some people from a warm-up room once because they were literally stealing a rack working out and they were there coaching someone.

SPEAKER_03 8:35

What? Yep. Actually, yes, like they were just working out, but they weren't in the meet? Yes. Nice. Yeah. Nervous here? No. Abroad. Nice.

SPEAKER_00 8:46

So that happened. That's wild. Guys, are you are you lifting?

SPEAKER_03 8:51

So let me anyway, let me also say a a couple like pro tips. So look, the old like phrase, kill them with kindness, works really good. So, like, sometimes there has been times. Let me rephrase. Let me start over. A lot of people are super nice in the warp room. Um and on meat day a lot, like 90%. Okay.

SPEAKER_00 9:10

I don't even venture like 95% of people.

Build A Warm-Up Plan

SPEAKER_03 9:12

Whatever. There's still five to ten percent of people that are not so nice. However, those five to ten percent, I have not failed with this yet. And we I've been coaching for almost 10 years in the sport of powerlifting, and this has literally not failed me once. Like, if you just kill them with kindness, they'll come around. Like, sometimes people are just nervous, they're just they don't know what they're doing, so then they get like in this kind of like, this is my rack. This it's like, okay, cool, like that's nice. Um, can we work in with you? And like I've never had some oh no, like I've never had that. Um, and what I always do is just like I try and run the rack as best as I can for my athlete or for myself, whatever. Um, and then that's gonna kind of rub off on them. That's going to help them, like by extension, because I know how to run a rack. Uh, I'm gonna make sure, you know, they may or may not, either one, uh, or they may not want to do the work. That's a very frequent, that's that's honestly a 50-50 right there. Uh, them or their coach might not want to do the work, but here's the deal. I'll do it. I don't really care because at the end of the day, I want the warm up room to run smoothly uh for myself and my athlete. And if that means I move a couple more plates, like I'll be okay. We're here to lift lots of weights, we're powerlifters. Um, you'll be okay if you, you know, help someone out loading their weight. Now, definitely, like as some common courtesy notes, you know, being prepared on meet day, you don't want to be the person because just know if you are this person, then we do notice and talk about you forever. Um, like you got these people, like I'm specifically talking to coaches right now. You got these coaches, then they'll just stand there by the rack in the corner. I need a red. Okay, they're done. Two reds. Okay, three reds. And like, I'm I'm telling you, they literally won't lift a finger. And it's it's mind-boggling, in my opinion. Uh, because yeah, Toby gets just as fired up about this as me. Uh, it's mind-boggling though, because you're there to like help your athlete succeed, and then you're just standing there, not loading the weight. Like, this is the job right now. You need to be working. Um, and you know, and also if you're unable or you're very busy or whatever, bring other people. That's what we do every single time. So if we're super busy, we'll bring other people that are gonna help load and unload the weights. Um, and there's just no excuse or reason really why you as a coach shouldn't be trying to help your athlete succeed, help everybody warm up. So make sure if you are a coach in the warm up room, you are like that's just that's your workout, homie. Like you should be like running around um, you know, getting things done, or you have other people like on your team doing that.

SPEAKER_00 11:40

And I think um as far as like being prepared in the warm-up room too, like, which this is like kind of on you, kind of on your coach, depending on the person, but like be aware of like your timing of things um and like when your flight kind of starts warming up, because usually most like warm-up racks will kind of get into a groove of like who's on there, adding weight, like the weight kind of just like goes up until it goes back down to the first person, and like so on and so forth. And then you know, you'll have people come in after three, two, three, four rounds deep of warmups, and they just walk in and say, Oh, I need an empty bar.

SPEAKER_02 12:16

Yeah.

SPEAKER_00 12:17

Which, okay, I understand. Like life happens, like it ha, you know, okay, whatever there was something happened or you weren't paying attention, like I get it sometimes. But then it just irks me when it's the same person on every single lift because like that just like I understand whatever you don't need as long to warm up, but when you are working in with other people, you just kind of need to be a little bit mindful. So, my point in that is just being prepared with like your timing when you see that like other people in your field are warming up, like you should also go in there and warm up, even if you don't need as long. Like, I can warm up for bench in like literally 10 minutes and be ready to go, but that would be rude because then I would be walking in asking to strip a bar after everyone's already been warming up for it.

Warm-Up Room Etiquette And Timing

SPEAKER_03 12:59

So that kind of goes back to what we started with. It's like making sure you're you're kind and courteous to everyone else there, because they're all there for the same thing. This is not just your platform, like that's not how uh powerlifting works. You share a warm, you will be sharing like warm up equipment, period. Um, and so yeah, I just think being kind goes a long way, you guys. And even when you come across, because I've done it many times, when you come across the people, the coaches, handlers, like I said, where they're just kind of standing there, uh, they're not exempt to it. I still just do my thing, kill them with kindness. And generally, sometimes they'll they'll turn around. They start seeing me like they're just standing there, like, hey, I need this, this, this, and I'll just start moving the weights. I'm like, okay, like, because at the end of the again, you guys, like if you just stand there and you're gonna get an argument or whatever, that's doing nothing. Like you're not moving towards your goal. They're probably not gonna change, anyways. So, like, it's better just to move right on past them. Okay, great. Like, and I just I just keep it moving. Um, and then also I will say, as a coach and handler and athlete, um, it kind of gives you a little bit of power's the wrong term, but like it's just gonna give you a little bit of the ability, I will just say, to like if someone comes in and they're like, I need the bar, like right now, but you have like two, three other athletes like all warming up and they've been there since the beginning and you're all working together in a nice, like, fluid thing, you can kind of say, All right, yep, no problem. Just give us like, you know, we need a couple minutes for these people to go and then we'll get you in there. Yeah. Um, you know, but if everyone's just standing around doing nothing, it's kind of hard because it's like, well, I mean, you guys are just doing nothing. Like, why can't I just warm up right now? Um, so if you have that nice kind of flow going, that's gonna help you, and it's just never gonna hurt to like I said, just kindness is a winner in the warm up room. I've been doing this, like I said, for almost 10 years now, and that has not let me down. Um, and and you know, the other thing, like that's that's to say what? That's to say like just keep going. Hey, warm room's important, warm room's important. Um, you know, like you the some people are not gonna like change, and that's okay. Like, you're there to warm up. So, like, just do your thing, and then if they're still kind of grouchy, that's okay. You just move on and go crush on the platform. Um, all right, so moving on, when we are actually competing, you want to make sure that you are hydrated and ready to go, you guys. Uh, so this is making sure you have water, electrolytes, carbohydrates. Um, you want to be ready to rock and roll with your nutrition. That is something also, like Liz said, that gets overlooked. Not so much now, but I do remember for a while, I was like, oh but I didn't bring anything. Does the meat have food? Uh-uh. You should be relying on no one but yourself to make sure that you have your nutrition. All your nutritional needs should be with you, packed in a bag.

SPEAKER_00 15:43

And also, I mean, as far as like being prepared, you know, after you weigh in, make sure you have all the things that you need to hydrate or recomp if you did a cut, or just make sure you're feeling like good and full going into meat day, so that way you're just ready to do your best prior to the meat and then also like day of.

SPEAKER_01 15:59

Yeah.

SPEAKER_00 16:00

Also, drink water.

SPEAKER_01 16:02

Yeah, I was gonna say drink plenty of water.

SPEAKER_00 16:09

Regular, like some people get so caught up in like only drinking electrolytes, pediolites, gator light, like all of this stuff, and they don't drink any just regular water. That's not great. No. So, like, if you have one with like an electrolyte in it, have another bottle without an electrolyte in it. Yeah. Yeah, like so like, but my point is like don't overdo the electrolytes.

SPEAKER_03 16:31

Yeah, because that can like you can very simply, I mean, there's a lot of things that can go wrong with that, but very simply, at minimum, you're gonna like spike your blood pressure to the moon. Uh, you don't want to be doing that the day before a meet. You want to make sure you're hydrated and full.

SPEAKER_00 16:43

Oh, I was even talking about on meat day.

SPEAKER_03 16:45

Yeah, on meat day, even because yeah, I've had multiple times at meets, like, people are like, Oh yeah, this is my fourth Gatorade. I'm like, How much water have you had? They're like, none. I'm like, okay.

SPEAKER_02 16:53

Probably should drink some water.

SPEAKER_03 16:54

Yeah. Because like you'll start feeling funny. So yeah, you don't want to over-electrolyte. That's a great, great point. Um, but you do want to make sure you're hydrated, you're ready to rock and roll, and that starts the day before the meet. Yeah. Um, day of the meet, like, of course, you're drinking water, electrolytes, things throughout the day as needed. But I like to make sure, but well, I like to make sure a lot of that's done the day before. So that meat day, I can just do my thing, sip water, electrolyte as needed, caffeine as needed, but that's it. I'm not feeling like I wake up and I'm like, oh my gosh, I gotta like pile drive a bunch of water. Um so yeah, so you want to make sure you're ready to rock and roll, um, and you have your food, whatever food you want uh for meat day, you have that with you.

SPEAKER_00 17:34

Yep. You got your food, you're hydrated, you're warmed up, you're ready to go on the platform.

SPEAKER_03 17:40

Yep, it's time to go. Um, so the biggest thing, you guys, when you're ready to go on the platform, is to make sure you have full faith in your coach and handler. They're there to do a job, and that job is to get you and full faith in yourself. And yourself also great point to execute. Um, and the combination of that team is gonna get you the best results. Yeah. So you want to make sure that you are ready to rock and roll um and that you have full faith in those people.

SPEAKER_00 18:10

Yes, because they're there to help you to perform the best that you can, obviously. They are going to load on the bar the best, like what they think you can do that day. Um, and then you just have to have like faith in yourself and trust in yourself to go lift the weight and execute it because your training is done, the work is there. Your coach or handler is not gonna be loading something that is like absolutely insane unless you've like talked about it and just have some like weird crazy goal for like the third deadlift, like YOLO. Because sometimes the things but like pretty much like for the most part, like if it's going on the bar, your coach or handler believes that you can lift it.

SPEAKER_03 18:46

Yeah, they're not gonna just put it on there for no reason.

SPEAKER_00 18:48

Because like I've had people ask me that before, they're like, Well, how did you know that I could lift that? And I'm like, I just I know, I know, like I'm good at this. This is what I do. Um, because it's not even something that they necessarily believed that they could do, but I did. So, like, believe it, like trusting your coach to put something on the bar. Now, that's not saying you're always going to get the lift. Like sometimes you might not execute it properly, or you know, it might just not be there that day. And like that does happen. So even if your coach like believes in you, like don't be like, oh, well, they put it on the bar, so then it's their fault because I didn't get it. Like, no, like they genuinely probably believed that you could hit that lift, um, but just for whatever reason it wasn't there that day.

SPEAKER_03 19:27

Um, a coach is always going to want the best for you, you guys. And like, yeah, like mistakes do happen. Um, and sometimes it's not there, and sometimes it's not even a mistake, it's just the right call for the day. Yeah, and it just ended up not being there, or you make a mistake. Um, at the end of the day, you know, powerlifting is such a like I don't know, calculated, specific, very controllable sport. So I think this gets people often on meat day, there is the most uncontrollables going on, and things happen. It's just like any other sport. But I think powerlifting powerlifters sometimes just get a little too like frazzled, and that would be one of my biggest tips. Just try and stay as calm as possible. Like, stuff happens. If you've played sports before, you know the feeling. If you haven't played sports before, then you might know that not know that feeling. Uh, but trust me, it'll be okay. Um, and it's definitely gonna be better. Like, you will do better if you are able to just kind of take things in stride. If it happens, you know, hey, they you know what? I'm gonna give this example. Um, the last meet that I just did, which I went three for three on squats, I went nine for nine on the whole meet. Every single time the rack height was wrong. I didn't like, oh my gosh, like whatever the rack. Like, I just simply said, hey, like this is a little, I think the first one I just did, and then it was a little too high. Then the second one I said, you know, can we move it down a little?

SPEAKER_02 20:44

And they moved it up.

SPEAKER_03 20:45

I think it went up. And then I still did it. And then the third one, I don't know. I think it was the same as the second one. Like it was just like very high.

SPEAKER_00 20:54

Or it went back to what the first one was, maybe.

SPEAKER_03 20:56

So none of them were like the correct rack height, but like I said, I went three for three on squats. I went on to do nine for nine on the meat. Yeah. And that very easily could have been a spot where people, oh, like the rack height's off. This like, look, stuff happens. It's it's live. We're doing it live. You know what I mean? Like, it's not like in the gym where you can control every little thing. Um, and it's just super important to just kind of keep your cool about you.

Hydration Food And Electrolytes

SPEAKER_00 21:21

Yeah. And I think too, as far as like trusting your coach or handler, like um I understand that like people go into meets with like goals or really big goals and like numbers and like even a plan. Like, you might talk to your coach about it beforehand, like have this plan, and like the plan might need to be adjusted during the day. Like, maybe you're strong, but not as strong as like you hoped, like maybe by like two and a half kilos or five kilos. Like that's okay too. So, like, whatever. So and I guess my point is like, don't get like super discouraged if it's not the number you wanted it to be. Um, because say, like, you know, you went in really hoping you were gonna squat, you know, squat the 300 pounds for the first time. And maybe 300 wasn't there, but 290 was, or 295 even. So, like just being um proud of taking what is there for the day is I think gonna be like is gonna be important to keep you going and keep you set up for the whole meet because it is a totals game. Like you are trying to create the best total. Like I we've fallen for this many times of like getting stuck on like a number and being like, I need to hit this number, I need to hit this number. And instead of like, okay, well, maybe that number wasn't there that day, but something a little bit less than that was, which would have helped us build a better total. Yep, we just took the number that we wanted and then didn't get it. Whereas if we would have gone a little bit less than that, that might have been there for the day, which then would have set you up for like a better day and better total throughout. So I agree. Even if it's not the exact number that you wanted or the number that you had in mind, or even if it's not what you hid in training, taking what's there for the day and just being proud of like accomplishing that because you're doing it in front of people on a platform, on a specific day. On a specific day, at a specific time, at maybe a weird time that you're not used to training at under like very different circumstances, different equipment than you usually train with. So like it might not be perfect, which is why we talked about having different goals. But, anyways, um, like just like I guess my thing, my point is like, which I've struggled with this in the past, obviously I was just saying that, but like don't be discouraged if your coach or handler doesn't go to like the top end of all the attempts that you talked about. Like maybe it's the middle, maybe it's the low end, maybe it's slightly less than what you even talked about.

SPEAKER_02 23:37

Yeah.

SPEAKER_00 23:38

But just execute that to the best of your ability and then continue lifting to build the best total that you can.

SPEAKER_03 23:44

Because, and I think that's a super important part, and that is why you guys have a coach. Uh, why you hired whether it's us or somebody else, uh, is because you trust them and you trust, you know, their brain and their ability to make game day decisions. And, you know, this is something that I think is super, super important. Because, like Liz said, like at the end of the day, the goal is to make lifts. Trust me. Like, if you think you're gonna be confident, like even maybe attempting something, which I get it. Sometimes you got a little YOLO attempt, something like this. I understand. Like, as long as everyone's cool with it, whatever. We're not saying not to do that, but more often than not, I would say the better option is to select the weight that you are pretty sure you can get. Now, like I said, sometimes there isn't a weight that you're pretty sure you can get, and it's like, well, let's see what we can do. Yeah, um, and that's a sometimes a correct call. Yeah. But I think more often than not, I think people underestimate the amount of confidence and like good feelings that will come from making a lift that's even not what they wanted. You know what I mean? Like it's like, oh, well, like, you know, I wanted, let's say, 200 kilos, but like you load 192, but they get it. Trust me, you're gonna feel good. Like, and it might be a lot harder than you think. Yeah, but like you're gonna be like, I did it, like awesome.

SPEAKER_00 24:54

And then it might or Because also adding to your total of 192 kilos versus maybe your last warm-up at 185 is a whole seven and a half more kilos. Like that could very easily be the difference between like first place, second place, yeah, like podem podium podium, I cannot say that word, getting on the podium versus not getting on the podium, like if you're trying to like whatever. So my point is like take take what you can because it will build to your total and just be happy with it.

SPEAKER_03 25:23

Yeah, take what you can and just absolutely crush whatever it is, put on the bar. Um, that's gonna be the most important thing. Yes. So um from there, you guys, you gotta just have some fun.

SPEAKER_02 25:37

Yeah.

SPEAKER_03 25:38

Uh you want to make sure you're having a good time. Powerlifting is a hobby, you're paying to be there. Um, you know, there's very few powerlifters that are actually getting paid to power lift. Uh, all of us are paying to be there. Uh so make sure you guys are having fun. Um, that can be super hard sometimes when you miss a lift.

SPEAKER_00 25:55

I think for me, I probably have had the hardest time just having fun at Meets over my past several years of lifting. Um performances haven't been great. I mean, it's all been my fault. Like it's it's been literally just me poorly executing for the day, which is what it is, my fault.

SPEAKER_03 26:16

Oh we've we've learned and learned a lot about about me so over the years.

Trust Your Coach Adjust Attempts

SPEAKER_00 26:21

But anyways, like I just I just could never have fun with it. Like, I just I think part of it was like I would just put so much pressure on myself to be like, oh my god, like I've worked so hard for this, like this is the only thing that matters, and I'm disappointing everybody if I miss something. And then like all that just extra pressure just doesn't help you have a good time. And it also doesn't help you perform well.

SPEAKER_03 26:44

Yeah, I was just gonna say that's also not gonna help you like the week of. You wanna be chill. Yeah, because you do not want to be like, okay, I gotta do this. If I do less than this, and then let's say, like, let's just say for squats, you have this expectation, you end up only hitting here, like right off the rip, you're like, this day's done. Like if you have that mentality, it's gonna be a lot trickier to do well.

SPEAKER_00 27:02

Yeah, and it is hard. And I think that's just something that like I've kind of learned over time, which is just, I guess, a benefit of doing this for a really long time. You just kind of learn that, like, just like with training, not every day is going to be great.

SPEAKER_01 27:15

Yeah.

SPEAKER_00 27:16

You're gonna have good days, you're gonna have bad days. You can learn from the good and the bad days. Um, just because one thing isn't like perfect, you can also like fix it and not let it ruin your whole day.

SPEAKER_02 27:26

Yeah.

SPEAKER_00 27:27

Um, which is something that I have struggled with in the past. Um and I think just, you know, if something, and I guess like also like I've been very stuck on numbers, which is kind of what I said, where like these are the jumps that I'm planning to do, and I'm going to do them no matter how my opener moves, this is what I'm going to.

SPEAKER_03 27:44

That's true, yeah.

SPEAKER_00 27:45

And like sometimes that's just not it.

SPEAKER_03 27:47

Like, there's been a few times, yeah, where like like maybe like because I mean, like Liz said, we've been doing this for eight years now, going on, you know, getting closing in on a decade of powerlifting, competing. And there's some days where you're just off. Like, I've had those days, you've had those days. And a very silly thing to do that we've both done in the past, but I more recently remember you doing is like you'll very clearly be off on the day on squats, which is okay. This is no problem.

SPEAKER_00 28:14

The the iron built open is like what's very much in my life. That's what I was thinking.

SPEAKER_03 28:18

So currently, you know, there's days where you'll be off, and like the proper thing is to probably, if you are feeling off, now look, if you're feeling amazing on bench for some reason, I'm not saying you have to lower it, but probably just move everything down just a hair. So that way you can like taste success. Which we've done that. Rather, yes, which we yes, which we have since done. Um, and I feel like that's worked really well. Yeah. If you are just stuck on, like, you know, let's just say like squats don't go great, and you're like, nope, I'm still opening at this on deadloads, I'm doing this. It's like, okay, well, be prepared to maybe go one for three because like that happens sometimes, and that's happened to me as well. There's a time when I was super stubborn on uh I torn my ACL. No, yeah, bench. Um, but yeah, I torn my ACL in prepped for a meet, I don't know, a few months out, and partially torn. So I was still able to compete, but it was like pretty painful by the time I got to deadlifts. And I don't really know why, but I'm just like, I'm opening with this.

SPEAKER_02 29:13

I'm not lonely.

SPEAKER_03 29:14

This is what, yeah, like this is what I'm doing. And uh I'm gonna tell you right now, yeah, I almost bombed out of that meat. Like I that is the closest I've been to bombing out because there was no possible way that I was gonna be able to lift that weight twice, and I almost got stapled. Um, so that and I went one one for three. You didn't take anymore. That's what I'm saying.

SPEAKER_00 29:31

Like I didn't you just went one for one, whatever.

SPEAKER_03 29:34

Yeah, so really 100%. No, but uh, but no, that like like just hindsight, that definitely was a mistake. It would have been much better to lower it, build some momentum, and then just hit that. But I was just so stuck on I'm like, no, like I'm doing this. Um, and so that's an example of that. So yeah, take what's there, you guys. If you end up missing a lift, make sure you guys are asking the judges. That is a cool part of the sport of power.

SPEAKER_00 29:56

In the moment.

SPEAKER_03 29:56

Yeah, ask them. Oh, that's another thing. Ask them in the moment, or do not ask them at all.

SPEAKER_00 30:00

Facts.

SPEAKER_03 30:00

Do not go back 10 minutes later. Hey, um, did you you remember that red light? Like, no, man. Like they don't remember. Yeah, they don't remember the red light they gave you 10 minutes ago, and they've just gone through, you know, whatever, 20, 30 more listeners. Like the judges, these are people that are volunteering their time, more than likely. They're here because they love the sport. Like, that's the only reason you're gonna be a judge, anyways.

SPEAKER_00 30:20

And like, yeah, I mean, even if they know you, because I still remember there was the one of the last meetings I did locally. I knew one of the judges, like I've known her for a while, and she gave me a red light on my squats. Yeah, and I like told her later, like later on in the day, I saw her. I was like, Did you know that's the first red light I've ever gotten on squats? And she's like, I give you a red light. Like, she didn't even know she gave me a red light. And it's just someone who like knows me and I know very well, and like it's not like just some, and so imagine if like you don't know the person. Like, she literally had no idea that she gave me a red light. And then she's also like, That's really your first red light. I was like, Yes, it was. Um, which I think is funny, but that's okay.

SPEAKER_03 30:57

Yeah, um, but yeah, if you if you do miss you guys, uh take that quick opportunity, uh, ask what the judges say, uh, or excuse me, why the judges gave you the red light, and then be respectful, whatever their answer is. Even if you just think it is the craziest answer of all time, whatever, doesn't matter.

SPEAKER_02 31:13

You just say, okay.

SPEAKER_03 31:14

Yep, thank you. Yep, like moving on. Because at the end of the day, you guys, this is another thing that like just I don't know, irks me. I just don't even understand how this is like a thing, but it is. Uh, in the sport of powerlifting, everyone thinks that like the judges are like subject, like this is something. And look, there's I there are certain federations, PLU has the jury system, I know the IPF does at certain meets. So, like, I get there's that. And if you're very confident that you hit that lift to the standard, then maybe appealing the lift, appealing it, that does not mean they're wrong. Yeah, not arguing, appealing it. Hey, well, judges can you take a second lift?

SPEAKER_00 31:49

They make bad calls, like it just happens.

SPEAKER_03 31:51

The thing, and that's what I was gonna say, it just happens, you guys, it happens in every single sport, and like it's not that big of a deal. Like, it, you know, it does it suck, sure. But like, you know, like they're not perfect. Sometimes judges make mistakes, and like the majority of judges, like I said, are there to do their best to uphold the standard, and they're trying to help grow the sport of power thing. They're not trying to give you a red light, so more often than not, and this is I mean, we've been around the sport a long time. More often than not, you did mess up. Now, there's times when it's a little gray, gray line, gray zone area, you know. But more often than not, it's probably on you. Um, and you know, if you if you if you run into a problem with a judge, I just recommend that you just are respectful, kind, ask, you know, and look, you might get an answer that is just like still doesn't make sense to you. Oh well, they're in the judge's seat for that day. If it's really, you know, actually wrong, this has happened once. I've had it a couple times. Twice?

Red Lights Judge Questions Appeals

SPEAKER_00 32:55

Um if you know for a fact what they are telling you is wrong, not that like what you did was fine, like oh, I did squat low enough. No, like if they're telling you a rule that's like literally not in the rule book, you can address them and or the meet director um in the moment. So like that actually happened to me. I've had to do it a couple times, um, but the one that was like the first time we did it was when I was when I was benching. I set up for bench and my opener was fine. Like he didn't say anything to me. And then my second attempt comes up and he tells me to move my hands in. And I do bench with like the sumo grip. Yeah, I bench with the widest legal grip. My index finger is on the ring of the bar. So I know that I'm like the widest possible that I can bench. And he told me to move it in. So I just assumed that like the ring was showing because it can't show. So I was like, okay, whatever. So I moved it in like a tiny bit and like reset up. He's like, no, move your hands in. And I was like, what? This is only like my second or third meet. So we didn't really know like exactly like I was pretty confident.

SPEAKER_03 33:57

I mean, I was like, because I remember what I remember, uh, that was in a very like I was learning a lot in of the sport of power thing, and I remember reading that rule over and over and over because you were trying to like bench wide, and I'm like, all right, we need to make sure this is like in the right spot.

SPEAKER_00 34:10

So he told me while I'm benching, he's like, no, your ring finger has to go on the ring. And I was like, hmm, I don't think so, but okay. So I did it because I'm like, I don't know, I'm new to this sport, he's a judge, he should know what he's talking about. So I benched it.

SPEAKER_03 34:24

And also that's a correct thing to do in that moment.

SPEAKER_00 34:26

Like, I mean, well, I don't know. Now I would probably actually say something more than I did then. I don't think I would do it.

SPEAKER_03 34:33

But I guess my point is if they do not budge, then you would just do it. Or you just scratch the attempt or something. Yeah. But like you come back around. My point is, like the like if in that situation, the judge is technically is the like point of authority, even if they're wrong.

SPEAKER_00 34:48

And he was the head judge.

SPEAKER_03 34:49

Yeah, you're just gonna have to do it, or you can skip it, scratch it, whatever.

SPEAKER_00 34:52

So I did it, and of course I missed it because hello, I can't bench that much weight with that different grip. Even now, I would probably sh I don't even know if I could do that now. Um I don't know.

SPEAKER_03 35:02

I've been training your every grip.

SPEAKER_00 35:04

Yeah, I don't know, maybe. Um, so anyways, I obviously missed it, and then um I pulled up the rule book.

SPEAKER_03 35:10

We went and showed him.

SPEAKER_00 35:11

No, I showed the judge. Like I walked up to the judge with the rule book, like on the phone, and I think you went and talked to the meat director. Yeah. So we both did. And so like I showed him and I was like, hey, listen, like I just wanted to let you know, like, this is what the rule book said. And he did apologize. He was like, Oh, I'm so sorry, like I I misremembered it or whatever, which is you know, accidents happen, like it's okay. Um and then we talked to the meat director, so then like my third attempt comes around, and I can bench how I'm supposed to bench. So I retook my second attempt for my third, and then I think the meat director gave me a fourth attempt. Um, which I don't think I got anyways, but yeah, so it doesn't really matter. We could or just not, but also who knows, like the extra energy on a missed lift could have made the difference, yeah, which it shouldn't, but like but that is it's potential, so it's just kind of a game day thing.

SPEAKER_03 35:59

That's a perfect example, you guys, of something that like like like can it be frustrating? Yes, but is it the end of the world? No, and it you are again, you're doing it live, like this is a live event, sporting event. Uh it happens, you know, and like just gotta roll with it sometimes, and then you know, it is what it is.

SPEAKER_00 36:18

Like at the end of the day, there's gonna be another meet you can do.

SPEAKER_03 36:20

And you know, also a quick other thing is like I've seen we've been at many meets where all-time world records are being set. And just to clarify, that means it is a world record across all time, all federations, everything in the weight class. Yes, or sometimes just overall, like dots, things like this. Yes. We've been at meets where both those things are being set. I've also I've been at meets where they've been set successfully. I've been at meets where people get the lifts and they are not set, like the judges red light them. And I've also been at meets when they missed the lift, like these all-time world record holders. I don't I cannot at least bring to my mind right this second a time when they threw a fit about it. Exactly. They threw a fit when they missed an all-time world record, you guys. That means they're like the strongest human being in the weight class to ever attempt something. And they still, they're like, I mean, are they internally? I'm sure they're disappointed. Yeah. I'm sure. Like if I was like doing that, I'm sure I'd be like, but like, I just think it's a great example for all of us in the sport of powerlifting that are not like I'm not setting an all-time world record, okay?

SPEAKER_02 37:26

Neither.

SPEAKER_03 37:27

So, and you know, I get that everyone's, you know, your lifts are important to you or whatever, but I'm just saying, when you have the people of the sport, like, and we've been around it many times, and I've seen the misses and the makes. Not once. Do I can I recall or bring to my head like a time where like someone just like absolutely lost it that was setting all-time world record? Now, have I seen people absolutely lose it that are not setting all-time world records? Yes, I have many times. So, and you know, I just think that that is a great example put on by the top people in our sport. Um, it's something we should strive to you know look towards as well. Um, and you know, I think over time you mature as an athlete. Um, that's something I've had to work on because like definitely in the beginning of the sport, if I miss a lift or something, I was just like, oh, like just all like upset. And like over the years, you realize it's like it happens. You know, like do you want to miss it? No.

SPEAKER_00 38:20

Do you want to like miss it because and if you do, I will say this is something that has worked for me as well as like plenty of people that I coach. Like, if you did miss a lift and like you are like understandably can be disappointed, especially if it's something that you know you've worked for or you maybe have hit in the gym and you missed it.

SPEAKER_03 38:35

Don't be mad.

Missing Lifts Without Meltdowns

SPEAKER_00 38:36

What has worked for me and other people is literally setting a timer on your phone for like three minutes, five minutes, two minutes, like whatever you think you might need, like a small amount of time, you can be as mad as you want for those few minutes. I mean, obviously you don't need to like start like yelling at people and whatever, but like you can be upset, you can be disappointed, you can kind of like sulk and pout. But then, like when that timer goes off, like you're done with that and you're moving on to whatever's next in your day, whether that be your bench or your deadlift, or maybe just the meat's over and you're there to support everybody else, and then you know it is what it is. But like, so like I understand needing to take a moment for the emotions if you have them, because like we do invest a lot of time and effort and energy into what we do. So, like you can be like disappointed for a moment of time, but like one, don't take it out on anyone else because that's just rude. Yeah, and then two, just like give yourself a moment and then move on because like life happens. Um this is coming from someone who has not been able to do that at some meets. So, and I mean, even like the last meet I did.

SPEAKER_03 39:39

Like, I've I've had I mean Liz has had some emotional moments, I've had some emotional moments after missing a leg.

SPEAKER_02 39:45

Mine have been real bad, though.

SPEAKER_03 39:46

Yeah, but I just want to make sure, like, it's not it's not just like I've I've definitely had some, it's just like different. Like mine's more like anger, stuff like that. I've had to work on that over the years. Um, Liz is more full meltdown. Yeah, full meltdown. Yep, that works. Um whatever you want to classify that as.

SPEAKER_00 40:02

That was before I got on medication.

SPEAKER_03 40:04

But we've yeah, we've both we've both worked to become, I think, better athletes, and then it's also made us better coaches as well. Um, and yeah, I mean, we're not I'm not saying I know I I kind of went off there, like I'm not saying you can't be upset, of course, but I'm just saying like they don't need to have a full freak out, especially on judges or other as a use or whatever. Like whether you know you hit the lift and the judges said it was no good, or whether you missed the lift. Look, as long as you're safe and healthy, that's really the main thing.

SPEAKER_00 40:30

If you end up if you get it and it's red lights, obviously it doesn't count for the meat, but you can count it in your heart. That's what I tell people. You can do that, you can still count it in your heart. And I think you moved it.

SPEAKER_03 40:38

I think that's the last thing that I really wanted to touch on for meat days, making sure you guys are having fun. Powerlifting is a super fun sport if you allow it to be. And I just think a lot of people have fun with it. And there's some people that do not have fun with it. And I just think if you're competing in the sport of powerlifting, having fun, encouraging others, and you know, I mean, I get it, like that's your competition, whatever, but like look, here's the deal at the end of the day, uh, you know, powerlifting is a competition with yourself to lift more weight than you lifted before. And you may be listening to this, and if you're in the lead at a meet, or you're trying to get best lifter, you're trying to win uh your weight class, like I understand you're going like back and forth with people, and I'm not saying you need to be super talkative. I actually, ironically, I talk like not a lot at meets compared to Liz, actually. Um, I don't really talk at all. Like I have my because because it's not to be mean, it's just like I just need to be on a level of focus that like does not entail talking to other people. Um, but that doesn't mean like I'm always I always try and be as friendly as possible. Oh, like am I on your way? Let me move real quick, or do you need this? Whatever.

SPEAKER_00 41:48

Or you're in a whole other world and you don't even know what's happening around you. And then I apologize for you when you like walk in circles, yeah, sometimes and then run into people.

SPEAKER_03 41:57

Well, yeah, but I'm not like purposely doing that.

SPEAKER_00 42:00

I know that's what I said. I just apologize for you sometimes because you don't even know what's going on.

Have Fun Encourage Others Closing

SPEAKER_03 42:04

Sometimes I just say in outer space. So like you don't even know. My point is, yeah, like lastly, make sure you guys are just having fun. That's on you to have fun, okay? That's not like the meet director, your coach, the other athletes, whatever. Like, you need to have fun. And then like at least like try to have fun, okay? Because it's supposed to be a fun sport, and it is a fun sport. Like, trust us, we've been doing it for a long time. We wouldn't still be doing it um if it wasn't. I get that question all the time. Oh, when are you gonna like when's enough like that you lift it? I'm like, it really has nothing to do with what I lift, it just is like enjoy it. Yeah, like I'm gonna keep powerlifting until I don't enjoy it. And then, like, I mean, you guys have heard me say this on the podcast before. Trust me, like, when I'm done enjoying powerlifting, I'm gonna go enjoy something else with fitness. Like, I like fitness, I like working out. Who knows? I might just keep powerlifting. Yeah. Um, so yeah, just have fun, you guys. Encourage others. It's not ever going to hurt you to encourage other people. And I think that's the thing that we'll just leave it on. It's like, it's not ever going to hurt you to be encouraging to others, to cheer them on, um, to help them out in the warmth room. You know, if you see someone putting chalk on instead of baby powder to let them know, you know, like and if they argue with you, then you just move on. Yeah, then you're gonna do that.

SPEAKER_00 43:12

And then just let them put chalk on their legs instead of baby powder.

SPEAKER_03 43:14

So, yeah.

SPEAKER_00 43:15

Speaking from experience.

SPEAKER_03 43:17

Yep. But yeah, um, I think that does it for our little mini-series. Yeah. Hopefully, you guys enjoyed this. Uh, I think I got the video right on this one. Hopefully, we'll see. Um, but thank you guys so much for coming along on the journey. Um, if you guys are not already subscribed to our YouTube channel, make sure you guys subscribe to the YouTube channel for more full video podcasts and other cool videos, um shorts and longer videos. More coming soon once we're done with nationals on the longer form content. Uh, also, if you guys are interested in watching our team compete next week at Nationals, well, this week, whatever, uh, make sure you guys are following us on Instagram at FortisFitness Studio. Uh, we're gonna be posting updates there. We're gonna be posting the live stream. I'm not entirely sure how much posting we'll do the actual day of. So make sure you're locked into that live stream. Um, we're gonna be pretty busy on both days. We'll try and do the best we can. Um, I think that's it.

SPEAKER_00 44:08

Yeah. So we will be not podcasting, obviously, next weekend. So we'll be back in a couple weeks, and we'll probably give you guys some insider details of how it went.

SPEAKER_03 44:18

Yeah, that's probably what we're gonna do. Yep. Um, so yeah, thank you guys so much for listening to another episode of Us Yapping, and we'll see you guys in the next one. Peace. Bye.