Bombing out. Our topic covered on this Tuesday by Timothy Paynter of Paynter Periodization.
What is it and how can you avoid it?
Bombing out refers to failing to register a successful attempt in any one of the competition lifts on meet day. When this happens you become disqualified from the competition. Obviously, you want to avoid this.
The best way to avoid bombing out is by opening with an easy weight that you have completed many times before to competition standards, on competition equipment, with the same commands you’ll be using in the meet. I suggest lifters practice their openers anywhere from 2-3 times in the last few weeks leading up to the meet. Practice builds confidence and confidence is crucial on the platform. I also suggest practicing in an atmosphere as similar to the meet as possible. So wear your singlet/competition approved equipment (wraps/sleeves/belts etc.) and have a friend(s) call the commands for you. Be familiar and honest with yourself about competition standards. Record your lifts from multiple angles to ensure you’re squatting to proper depth, pausing your bench press, and not hitching your deadlifts etc..
Last but not least, don’t be afraid to open LIGHT, around 88-90% of your planned third attempt. The whole purpose of your opener and second attempt are to set you up for a successful third attempt. No one is going to remember what you opened with when you’re nailing your third attempt anyway.
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Presented to you by the USPC & WPUSA:
The United States Powerlifting Coalition was created to provide powerlifters an atmosphere where they can be comfortable in a safe, lifting environment. We utilize a monolift on the platform in order to provide the best experience for both lifters and spotters and to promote safety and confidence when squatting; a fat pad bench with face savers and Texas squat, power and deadlift bars on the platform.