Register by February 14

Join University Recreation in our fourth annual power lifting competition: the Cougar Classic.  Show us your max effort on the BIG 3: Bench Press, Back Squat and Deadlift.  This is a raw power lifting meet in which a belt, chalk, and knee sleeves are permitted.  A singlet is not required, but feel free to wear one if you would like.  The competition will be based off relative strength using the Wilks Formula so there will be no weight divisions.  There will be divisions for male and female lifters.  

Winners for each division (male/female) will earn the right to be titled “Strongest on the Palouse” and will be awarded a trophy.  Second and third place for each division will be awarded a medal.  Finally, the individual with the overall highest Wilks score will be awarded the Cougar Classic Championship Belt! 

Saturday, February 18

11:00 a.m.-5:00 p.m.

Chinook Student Center

Register to Compete

Event Info

  • Event Check In

    Check in will start at 10:00 a.m. with an athlete meeting beginning at 10:30 a.m..  Please consider that the competition will start promptly at 11:00 a.m.; take warmup time into consideration. Lifter order will be released on the day of the event.

  • Facility & Parking Info

    The Chinook Student Center has plenty of bathrooms and showers on site, including a locker room. The Chinook has a small parking lot out front in which visitors may purchase an all day pass on weekends for $4. Visitors can access payment for the parking pass via AIMS mobile pay pay app (there are signs posted in the lot) or visit the website at https://aimsmobilepay.com/. When using the app you will be presented a map to select your location to pay for the permit (you can use your location on your phone for this as well).  If not using location on your phone be sure to zoom in on your pinned location and select "Green Thatuna Street" for your parking permit.  Additionally, the next closest parking lot is the WSU library parking structure locate adjacent to the Chinook (hourly parking rate). This competition will likely span the full day, depending on registration numbers, so please bring food, water, etc.

  • Spectators

    Spectators are able to view the competition without a Chinook Membership or day pass.  Please just inform your friends and family to check in at the front desk upstairs by the main entrance before coming down to the weight room.

  • Equipment Requirements

    This is a raw powerlifting meet, which means equipment must meet the following criteria:

    • Knees sleeves must be 7 mm and below
    • Chalk is allowed
    • Wrist wraps are allowed
    • Belts are allowed
    • Lifting shoes are allowed
    • Equipment not allowed for this competition: knee wraps, lifting straps, supportive suits, and supportive shirts
  • Competition Structure

    • Each round is broken up into flights. Everyone will complete their first attempts for squat in the first flight, followed by their second and third attempts. Once all 3 squat attempts are complete, they will move on to their 3 attempts for bench followed by their 3 attempts for deadlift.
    • Lifters can change their opening weight up until 3 minutes prior to their flights start time.
    • Warmups must be done at the lifters discretion. They need to be monitoring their time wisely. If they are on deck and they have not warmed up, they will have to lift without a warmup.
    • Any disagreements on judge scoring must be taken up with the head judge and must be handled in an orderly manner.
  • Squat Criteria

    Commands: SQUAT- RACK

    The lift begins when the spotters finish loading the weight and the head judge states “the bar is loaded.” At this point, the lifter has 60 seconds to execute the lift.

    • Set Up & Execution
      • Grip: Hands can be as wide or as narrow as the lifter desires, but all fingers must be in contact with the bar the whole time. The thumb can either be gripped around the bar or resting next to the pointer finger.
      • Walkout and Stance: The lifter must unrack the barbell then stand erect with their knees locked out until the head judge gives the “squat” command. The judge gives the squat command when the lifter’s feet are set with their knees locked. The judge might say “replace” if they notice something wrong within 5 seconds of unracking. In this case, the lifter reracks the weight, quickly resets, and unracks again. This does not reset the timer. The lifter still needs to execute the lift within the 60 second time frame.
      • Descent: After the squat command is given, the lifter descends into their squat. They can go as fast or as slow as they choose. They are not allowed to double bounce at the bottom. If they bounce once and fail to complete the lift, the spotters will assist the lifter in reracking and they will receive a yellow card. Proper depth is achieved when the top surface of the thigh, at the crease of the hip joint, descends below the top of the knees.
      • Ascent: There is NO up command. Once the lifter ascents out of the squat, they must lock their knees and wait for the “rack” command. As soon as the rack command is given, the lift is over.
    • At this point the lifter has 60 seconds to submit their next attempt. If the lifter does not submit their attempt within those 60 seconds and they executed the lift, their next attempt will be 5 pounds more than their previous weight. If the lifter does not submit their attempt within those 60 seconds and they failed to execute their lift, their next attempt will be the same weight.
    • There will be three judges on the floor (1 head judge and 2 side judges). If the judges say the lifter met the above criteria they will hold up a white card. The lifter only needs 2 white cards for the lift to be considered GOOD.
    • If the lifter receives a red card, it means they failed to meet the depth criteria. If the lifter receives a blue card on squat, it means they failed to lock out their knees at the start and/or the end of their lift. If they receive a yellow card, it means they failed to meet the criteria in any other aspect. The most common examples are adjusting the feet after the squat command is given, double bouncing at the bottom, elbows coming in contact with the quads at the bottom of the squat, or needing spotter assistance.
  • Bench Press Criteria

    Commands: START- PRESS- RACK

    You will have between 2 and 5 spotters. Lifters are NOT required to receive a lift off in which case there would be only 2 spotters.

    • Set up and Execution:
      • Grip: Width may vary, but may not exceed 81 inches (the wide lines on the barbell).
      • Degree of Arch: Lifter can have any degree of arch when executing the bench press, however the feet must remain flat on the ground. The lifter must maintain 4 points of contact (head, shoulders, glutes, and feet) Elevated lifting shoes are allowed. If the lifter is too short to have their feet flat on the ground, they are allowed to use blocks. The lifter may receive the lift off with their glutes off the bench, but after they receive the barbell, they must lower their glutes and set their elected position. This will indicate to the head judge the lifter is ready, at which point they will receive the “Start” command.
      • Contact Point: After receiving the “Start” command, the lifter lowers the barbell to their torso at any speed they desire. They can touch any point on their torso (chest or ribs) but they cannot contact their belt. The barbell must come to a complete stop before given the “Press” command. If the barbell is clearly stopped, the “Press” command will be immediate. If the barbell is moving or bouncing, the head judge will take longer to give the “press” command. There cannot be any downward motion after the “press” command is given.
      • Press: At the top of the lift, the lifter must lock out their elbows. At this point the head judge will give the “Rack” command and the lift is over.
    • At this point the lifter has 60 seconds to submit their next attempt. If the lifter does not submit their attempt within those 60 seconds and they executed the lift, their next attempt will be 5 pounds more than their previous weight. If the lifter does not submit their attempt within those 60 seconds and they failed to execute their lift, their next attempt will be the same weight.
    • There will be three judges on the floor (1 head judge and 2 side judges). If the judges say the lifter met the above criteria they will hold up a white card. The lifter only needs 2 white cards for the lift to be considered GOOD.
    • If the lifter receives a red card on bench, it means they failed to make contact with their chest/torso or they made contact with their belt. If the lifter receives a blue card, it means there was downward motion of the barbell after the “Press” command was given or they failed to lock out their elbows at the top of the lift. If they receive a yellow card, it means they failed to meet the criteria in any other aspect. The most common examples are failing to keep 4 points of contact, heaving the barbell, deliberately making contact with the rack for their advantage, and needing spotter assistance to complete the lift.
  • Deadlift Criteria

    Command: DOWN

    Set Up & Execution

      • Both sumo and conventional deadlift are acceptable in this meet.
      • The lift begins when the spotters finish loading the weight and the head judge states, “the bar is loaded.” At this point, the lifter has 60 seconds to execute the lift.
      • Lifters start with the barbell directly over their feet with their arms in extension.
      • There is no “Up” command. As soon as the lifter is given the ok by the head judge to approach the platform, the lifter can execute the lift as quickly or tediously as they choose, as long as it’s completed within those 60 seconds.
      • Lifters only get one attempt to deadlift the barbell per round. This means that if the lifter chooses to pull the slack out of the bar as they get set (which they are allowed to do) if a single plate leaves the ground, it counts as their attempt and they are done with that round.
      • When they are set, they deadlift the barbell up their shins and quads until their hips come into full extension. This is considered locking out. There is no criteria regarding rounding of the back, however the lifter still has to lockout at the top regardless of how much the back rounds. As long as they come into full extension at the top of their deadlift, they can round as little or as much as they choose.
      • When head judge believes that the lifter is fully extended, they will give the “Down” command, at which point the lifter must lower the bar to the ground with their hands firmly grasped around it. If the lifter drops the barbell, they will receive a yellow card. The lifter can lower the barbell as rapidly as they choose, as long as their hands remain fully grasped.
    • At this point the lifter has 60 seconds to submit their next attempt. If the lifter does not submit their attempt within those 60 seconds and they executed the lift, their next attempt will be 5 pounds more than their previous weight. If the lifter does not submit their attempt within those 60 seconds and they failed to execute their lift, their next attempt will be the same weight.
    • There will be three judges on the floor (1 head judge and 2 side judges). If the judges say the lifter met the above criteria they will hold up a white card. The lifter only needs 2 white cards for the lift to be considered GOOD.
    • If the lifter receives a red card on deadlift, it means they failed to lockout at the top of their lift. If the lifter receives a blue card, it means there was either downward motion of the barbell, the bar rested on their thighs or they were hitching on the ascent. If they receive a yellow card, it means they failed to meet the criteria in any other aspect. Some of the most common examples are dropping the bar at the end of the lift, not waiting for the “down” command, or adjusting the feet after the start of the lift.