Simply take your best qualifying attempt for each lift and add them up. Where it gets complicated is which lifts and Lifters qualify. 

 

 

Before we go into the details of how a powerlifting total is calculated, let me ask you a couple of questions: 

 

 

These questions are essential for your personal success and failure. It will make all the difference whether you take the mind which moves your muscles serious or treat it as a sidekick. Research shows that people who write down their goals and reflect on them are more likely to make them a reality. When was the last time you did this? Can you even remember? If you can not it is time to get a pen and paper and start. Many people go about their lives like this: 

 

 

This is a great way to get confused. What you want changes hundreds of times a day depending on what you do, where you are and who you are with. Making this the center of decision making will leave you stranded. Your resources will be spread thin and time scattered between too many activities. You will be running in all directions and arrive nowhere. Something interesting happens when you flip the running order of these questions on their head. 

 

 

This way your innermost desires and dreams will lead the way. You will create a bias towards action. Your thoughts and actions will become more connected and success will follow. If you want to k is how this works on a psychological level read Daniel Kahneman's thinking and fast and slow. Simon Sinek's Ted talk on the golden circle will change your life. 

 

It all starts with better habits and rituals to get more done in less time. My secret weapon is the self journal from best self. I have been using it for two years and since then my marriage and salary have dramatically improved. You can check it out via this link. 

 

 

Powerlifting is the sport of the total. Your total consists of three lifts. These three lifts are the bench press, squat, and deadlift. For each lift, you get three attempts to establish your best weight. The best attempt for each lift will be counted towards your total. Based on your total you will be ranked against your competitors. 

 

A big difference in lifting weights in the gym is that you will be judged. Three referees will observe your actions from three different angles. They will determine whether you performed according to the standards of the federation you are competing in. Two out of three judges have to agree for your attempt to qualify. You need at least one qualifying attempt for each lift to make it on the board. Otherwise, you will be disqualified. 

 

Your total usually splits into 40/40/20. The squat and deadlift usually contribute roughly 40 percent each to your number while the bench press adds up to 20 percent. This does not apply to all lifters but is a good rule of thumb to get your head around things. 

 

In sum, you get nine attempts, three for each lift. You need to successfully complete each lift at least for one attempt. The best attempt for each lift gets summed into your total. As an example my current goal numbers are:

 

Total 650kg 

Deadlift 240kg

Squat 220kg

Bench 190kg

 

This would be a great total for me and would comfortably put me in the Irish National team. Ok, with a little bit of dieting. 

 

 

The international standard for weightlifting and powerlifting is kilograms. The easiest way to convert it is to roughly take the kilograms and multiply them by two to get the pounds. You can also use a simple converter from the internet. Don’t be too alarmed. Colonialism made English the worldwide language standard, let’s give the French their kilos. 

 

 

Your opener is an important choice as you can not go below it. The usual recommendation is to pick your three repetition maximum as an opener. Hopefully, you smoke it and then gauge the next attempt slightly higher. On your third attempt try to be conservative. Maximize what you can on the given day, as many other lifters on the meet day will overreach and bomb some of their lifts. It is better to get something on the board than missing and leave without even making the cut. 

 

The bench press has two commands in a powerlifting competition. Usually, they are press and rack. For the full rules please refer to the competition you are entering but generally you unrack the bar and lower it to your chest. Then you have to wait until you get the press command to go up again and finally rack the bar after being told. 

 

The hard bit about the competition bench press is that you never know exactly how long the pause will be the referee gives you. They try to make it even between all lifters, but under maximum load just being milliseconds of your usual training routine can mean that you miss. As the bench press is the only one of the three with a command in the middle it is often considered the technically most challenging of the three lifts. 

 

The squat has one command in the competition which is squat after the lifter has unracked the bar and positioned their feet to squat. The main thing in the squat is to go deep. Most federations demand that you squat bow parallel for the lift to qualify. The means that your butt has to be lower than your knees before you stand up again. The squat is usually the most challenging lift for lifters with a lack of mobility on their hips who get disqualified for not squatting low enough.

 

The deadlift is usually the easiest lift to complete. Walk up to the bar, grab it, pull it up and done. There are usually no commands given except that you are being signaled to step to the platform for your attempt. What the judges look out for are mainly that your hips and legs are fully straight on lockout and that the bar only moves upwards. If the bar ever sinks or moves the slightest downward during the pull, you are disqualified.any grinder deadlifts are also disqualified. Grinder deadlifts are the ones were the lifter muscles the bar up and gets momentum by having it on their legs. This is usually a lax attempt home had. Look up Pete Rubish to get an idea of what a grinder rep is. 

 

The calculation is simple. Your best attempt for each lift gets added up. Where it gets more complicated is when it is decided whether your lift qualifies, what equipment you are allowed to use and which weight class you want to enter.