VSC Deadlift FAQ
So, you’re doing the VSC and your coach has asked you about the deadlift event…
They’ve asked you to set some goals for the day and have a bit of a plan (rather than just rocking up).
They might even want you to decide on an “opener” for the event but you’ve got no idea what this actually means…
Why did I sign up to this thing? Is it too late to quit?
All the answers to your problems are directly below this sentence…
Behold, a no-nonsense FAQ to the deadlift event and how-to have fun whilst kicking ass!
Why did I sign up to this thing?
You signed up because you wanted to improve your consistency with your training, hit some sneaky PRs and be a part of something bigger, all whilst raising a bit of coin for some worthy causes.
Remember?
Now, get it together and let’s talk numbers!
Is it too late to quit?
Yes.
Now, what the hell is an “opener”?
In powerlifting, weightlifting or strength sports, the term “opener” is generally referred to an athlete's first lift for any given event.
In the context of the VSC, the term “opener” is your very first official lift on the platform during the Deadlift event.
Why do I need to work this out?
During the VSC Deadlift event you’ll have 3 attempts total to go for the biggest deadlift you can manage on the day.
Your “opener” (or your opening lift) sets the tone for the rest of the Deadlift event, allowing you to strategically work up to a PR.
If your opener is too light or too heavy, It can tank your chances of hitting your goal weight or snagging a PR on the day.
Alternatively, if you’re able to craft a loose plan, you’ll guarantee a fun and successful day!
So, how do I work out the correct “opener” or opening lift for the deadlift event?
Your “opener” needs to be two things:
1. It must be a weight that you feel confident hitting on the day (rain, hail or shine).
2. It also must be close enough to your “goal weight” that you can work towards it over in the following lifts
Here’s an example:
Let’s say my previous 1RM prior to VSC training is 100kg and I want to hit a PR of 110kg.
During my training sessions, the heaviest weight I worked up to was 90kg for 2 sets of 2 reps.
Based on the information above, I can confidently say that I can lift more than 90kg for a single rep but not more than 100kg for a single rep.
Therefore, my opener will be between 92.5kg-100kg based on my general confidence with the movement.
If 110kg is my goal weight, I’ll select 100kg as my opener so it sets me up to work towards this number over my 2nd and 3rd attempts.
Okay great, so now that I have my "opener”, how do I prepare myself for these big ass lifts on the day?
Unfortunately, the answer is very “it depends” and isn’t black and white. High level competitors will have differing opinions on how to do this most effectively however they all will follow some basic rules.
When “ramping-up” successful lifters do these two things:
They work towards their opening weight as quickly as possible without gassing out on “junk sets”.
And they avoid crazy big jumps in the weights that might shake their confidence.
I’ll share two examples following two different lifters with different opening weights below.
Example #1: Lifter opens with 100kg or less
Set 1: 5 x 50kg
Set 2: 3 x 70kg
Set 3: 2 x 80kg
Set 4: 1 x 90kg
Opening attempt: 100kg
Example #2: Lifter opens with 200kg or more
Set 1: 5 x 70kg
Set 2: 3 x 120kg
Set 3: 1 x 170kg
Set 4: 1 x 190kg
Opening attempt: 200kg
In these two examples, the weights jumps are big but not too big.
They both allow for the lifters to get used to the increase in weight but don’t take away from their opening attempt.
Note: The 200kg weight lifter has a long way to go to reach their opening weight and the jumps must be bigger, the assumption here that this lifts is more experienced and can handle these larger jumps.
Okay great, so what now?
Firstly, gather information on previous 1RM and have a think about what’s a realistic goal weight to work towards.
Once you’ve had some initial thoughts, approach your coach so that they can help you decide on an “opener” as well a goal weight to work towards for the day!
If you’re unsure about the “ramp-up” process, practise it pre-comp in the lead up to the VSC day!
Now that you these two numbers and understand how to prepare or “ramp-up”, you’re good to go!
Final thoughts…
The deadlift event is one of the most exciting events at the VSC.
For many of you, snagging a PR is extremely likely!
Whilst hitting PRs are great, don’t obsessive over the numbers too much…
Instead, reach out to your coach on how to set yourself up for a fun day and successful day!
