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Northside’s Strongest Bench Press & Deadlift

posted on March 16, 2022

We are coming up on two weeks out from the North Side’s Strongest bench press & deadlift push/pull competition on Sunday April 3rd. We currently have 28 people signed up, and will be capping the sign ups at 45 spots. So be sure to fill out that registration form on our website before it is sold out. As previously mentioned, the fee for competitors will be $20 for Union Fitness members and $30 for non members, with no charge for spectators.


Weigh ins will be held from 8:30-9:15am, followed by a quick rules meeting at 9:30am with warmups to follow, and lifting will begin at 10am. For weigh-ins, we will be meeting in the cardio lab of the gym. Weight classes will be based off of standard powerlifting weight classes and are as follows: 


Women: 97 lbs., 123 lbs., 132 lbs., 148 lbs., 165 lbs., 181 lbs., 198 lbs. and anyone over 198 lbs. lifts in the unlimited category.

Men: 114 lbs., 123 lbs., 132 lbs., 148 lbs., 165 lbs., 181 lbs., 198 lbs., 220 lbs., 242 lbs., 275 lbs., 308 lbs. and unlimited class.

In order to make a weight class, you must be at or under the weight class you sign up for. If you are over, then you will be placed in the next weight class up. After you weigh in, you will tell the staff member what your opening attempts will be for your bench press and deadlift. As I’ve mentioned before, a good opening attempt is something that you feel you could do for around 3 repetitions to competition standards, but it’s always good to be on the conservative side if you are unsure. Once we receive everyone’s weigh-ins, we will organize everyone into groups known as “flights”. This will dictate when you will begin warming up for each lift. While the first flight is competing, the second flight will be warming up in the warmup area. The first flight will go through all of their attempts, and then the next flight will begin.


Each lifter will get three attempts for each lift. An opening attempt, a second attempt, and a third attempt. After the first attempt, each lifter will go to the designated score table and submit their second attempt, and the lifts will cycle through the rest of the flight before coming back to them for their second. If the first attempt was successful, then the lifter will go up for their second. If the lift was unsuccessful, then the lifter must either stay at the same weight, or still go up, but cannot go down. Keep in mind, a lifter must complete a successful attempt for the bench press event in order to continue onto the deadlift event. So choose wisely.


As for the rules of the competition, there are specific commands that you will need to follow in order to have a successful lift. For the bench press, you will unrack the bar and wait for the judge to give you the “start” command. Once they do, you will lower the bar and touch your chest, pause it until it becomes motionless, and then the judge will give you the “press” command. Once you lock out the weight, you will hold it under control until the judge gives you the “rack” command. During that time, you must keep your glutes on the bench. If these are successfully done, then the result will be a “good lift”.


For the deadlift, there is only one command. You will walk up to the bar, and when you’re ready you will lift the weight and stand with it locked out. This means legs straight, hips into the bar, and chest tall. Once you are completely locked out, the judge will give you the “down” command. During that time you will lower the bar to the floor under control, and if all steps are done correctly, you will receive a “good lift”. As far as equipment goes, a lifting singlet WILL NOT be required. No lifting gloves are allowed, along with lifting straps. Footwear is completely up to the lifter. Chalk will be provided, but you can bring your own if you would like. As always, do not hesitate to let us know if you have any questions at all. We look forward to seeing you all enjoy yourselves. 


– Curtis Miller


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