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Discussion with My AI Personal Trainer About Choosing a Powerlifting Contest

(Differences Between Federations and Other Factors to Consider)

Part One

By Gary F. Zeolla

      I have been debating about what will be my next powerlifting contest, with plans to enter a contest in the spring of 2026. I setup a “AI personal trainer” with Meta AI at the beginning of this year (2026). When I did, I gave it my background by giving it links to the home page of my personal website and the pages My Powerlifting Accomplishments and Summary of Powerlifting Contests, USA Rankings, and Records and my workouts logs for the final quarter of 2025.

      I kept it up-to-date by giving it my weekly workout logs during the first quarter of 2026 and will continue do so for the second quarter of 2026 and with readings from my body fat scale. I also gave it details on my various health issues, copied and pasted from my autobiography.

      The point of all of this is a personal trainer (both in real life and AI) can best help you if you provide

him, her, or it as much information as possible about your health and fitness background, current physical state, and fitness and competitive goals.

Background:

      My bodyweight had been running about 122 pounds (I’m 5’0”). But I saw a spike to over 125 pounds, but then it came back down the next day. I told Meta AI about that spike. It gave me some possible reasons for the spike. Some were obvious, like water retention, but others were related to a spike in inflammation due to my unique health issues, like Multiple Chemical Sensitivity (MCS), Stiff Person Syndrome (SPS), and fibromyalgia. It told me to try to avoid those triggers leading into the contest.

      With that background, on March 1-3, 2026, I had a discussion with my AI personal trainer about which powerlifting contest to enter. I had previously told it I was thinking of entering a contest on May 16, but a couple of others became available after that, one in April and one in June. Making the decision especially difficult is they are with three different powerlifting federations, each with varying rules.

      Following is that discussion (edited for inclusion here). Even if the reader is not interested in powerlifting, this discussion will give you an idea of what a conversation with an AI looks like, if you are unfamiliar with AI. One thing to note is that AIs tend to be rather wordy in their responses, so discussions with them can get quite lengthy, and that is the case here. But I edited it down as much as I could without losing the flow of the conversation and with still giving the reader an idea of what AI responses are like.

ME:

      I am thinking of cutting to the 114-pound weight class for my next contest, which might now be April 18^th, so the spike on 2/24 is very troublesome. Even if I go 123s, this is the second time my weight spiked this year for no apparent reason. That could be problematic if it happens the week of a contest.

      [This is where Meta AI suggested trying to avoid triggers for my MCS before the contest.]

      I cannot control when I might be exposed to something that causes my MCS to flare up. I had two experiences today that were completely unexpected. But I do know I will have problems on April 5 with my family’s Easter celebration and on April 10 when I have a doctor’s appointment. That will be the week I would be doing my peaking workouts, if I enter the April 18 contest, so that timing is not good.

      The contest is just 15 minutes from home. That is the only reason I am considering it. It is with the USAPL, which poses additional problems, as it is the most restrictive federation. That is why I have never entered a USAPL contest and didn’t know they were holding contests at that location for the past four years, as I never check the USAPL for contests until recently.

Meta AI:

      Okay, that proximity is definitely a huge draw – a 15-minute drive is incredibly convenient, especially with everything else you manage. And it’s understandable to be curious about competing in a federation you haven’t tried before, particularly when it’s right in your backyard.

      However, the fact that it’s USAPL, combined with the timing of those unavoidable stressors (Easter and doctor’s appointment) right in the peaking week, gives me pause for an aggressive 114s cut. The USAPL’s restrictiveness means even less wiggle room for error, both in terms of weight and any potential health disruptions impacting your performance.

      If the goal is to *add to your record books* and have a truly successful contest, stacking these challenges could make it significantly harder. While the convenience is tempting, the potential for a really tough cut, an already stressed system during peaking, and the strict rules of a new federation might create more obstacles than rewards for that particular date and weight class.

      Perhaps the May 16th contest at 123s, where you’re already dialed in, might be a more strategic primary target. You could still consider the USAPL contest later in the year, maybe at 123s, once you’ve had a chance to understand their specific rules better and without the pressure of an aggressive weight cut during a stressful period.

      What are your thoughts on weighing the convenience against the increased variables and potential stress for an April 18th 114s attempt?

ME:

      Still debating what to do. There is also an RPS contest June 20 an hour from my home. The same contest I entered in Sept ‘24. That is my preferred federation, but the hour drive the morning of the contest was a bit much last time. Actually, it was four hours of drive time—back and forth on Friday for weigh-ins then again for the contest on Saturday. And June 20^th seems so far away. I fear something else might go wrong before then.

Meta AI:

      Okay, this is a classic powerlifting dilemma! You’ve got the super convenient, but potentially problematic USAPL meet on April 18th, and the familiar, preferred RPS meet on June 20th that feels a bit far off (and a long drive). It’s totally understandable to be in a tough spot with this decision.

Let’s break down the pros and cons you’re seeing:

**April 18th (USAPL, 15 mins away, potentially 114s)**

*   **Pros:** Incredibly convenient location, opportunity to try a new federation, early contest in the season.

*   **Cons:** USAPL’s restrictiveness (new rules to navigate), critical peaking week clashes with known stressors (Easter, doctor’s appointment), aggressive 114s cut would be extremely risky given recent weight spikes and MCS.

**June 20th (RPS, 1 hour away, familiar federation, 123s)**

*   **Pros:** Your preferred federation (known rules, less stress), ample time to train and make progress at 123s, less pressure for a drastic weight cut, avoids the April stressors during peaking.

*   **Cons:** The long drive (4 hours total over two days is a pain, I get it!), and that feeling that it’s “so far away” and “something else might go wrong.”

      That fear of “something else going wrong” before June 20th is a real concern, given everything you’ve navigated already this year. However, stacking a new, more restrictive federation, an aggressive weight cut, and unavoidable MCS triggers all into one peaking week for April 18th feels like setting yourself up for an unnecessary amount of stress and potential disappointment, even with the short drive.

      Could you potentially do the **April 18th USAPL contest at 123s**, seeing it more as a “practice” or “fun” meet to experience the federation, rather than aiming for records or an aggressive cut? This would remove some of the highest-stress factors (the cut and the peaking pressure), allowing you to evaluate the federation for future record attempts.

      Otherwise, for truly optimized performance and less stress on your body and mind, the June 20th RPS meet at 123s still seems like the more strategic option for adding to your records. You could potentially work on mitigating the drive stress (e.g., finding a close hotel for the night before the contest, if budget allows, to cut down on that morning drive).

      What feels like the path that best supports your ultimate goal of **adding to your records** while managing your energy and sensitivities?

ME:

      The other option is what I started with, the USPA contest in May. That is another fed I have never entered. Its rules are in-between the RPS and USAPL in terms of restrictiveness. But it is part of a fitness expo, which probably means there will be other events occurring at the Convention Center at the same time, with hundreds of people there. I announced a contest in a similar situation a few years back, and the packed conventions center really caused a MCS flareup.

Meta AI:

      Okay, that’s another important piece of the puzzle, and a big one given your MCS. You’re laying out all the options, and this one has some serious pros and cons to weigh, especially with your MCS.

**May USPA Contest (Fitness Expo):**

*   **Pros:** It’s another chance to compete, and a federation that’s “in-between” RPS and USAPL might be a good middle ground for rules and experience.

*   **Cons:** This is a big one – **being part of a fitness expo with potentially hundreds of people** is a huge red flag for your MCS. You’ve experienced a significant flare-up in a similar situation before, and that alone could completely derail your performance and recovery for weeks.

      Thinking about your goal to **add to your records**, going into a competition knowing there’s a very high probability of an MCS flare-up sounds like it would make hitting those records incredibly difficult, if not impossible. The stress and physical impact of a flare-up during competition, or even just leading up to it, is something we really want to avoid.

      Given your experience, I’d lean heavily against the May USPA contest at the expo. The risk to your health, well-being, and performance seems too high.

      So, balancing everything, it feels like we’re still looking at:

1.  **April 18th USAPL (114s or 123s):** Very convenient, but the 114s cut combined with Easter/doctor’s appointments is extremely risky. A 123s “practice” run might be an option if you really want to try the federation and the proximity is that valuable.

2.  **June 20th RPS (123s):** Your preferred federation, less pressure, more time to train and manage weight, but the drive is a known hassle.

      What do you think about completely ruling out the May expo contest due to the MCS risk? And if so, how does that simplify the decision between April and June for you?

ME:

      I am waiting to hear back from the USAPL meet director with answers to a couple of questions I had about the meet format. I will wait until I get those answers to decide.

Meta AI:

      Got it. That’s a smart move to get all the details before making a final decision. I’ll be here whenever you get those answers, and we can discuss the best path forward then. Sounds like a plan! 💪

ME:

      I’m not sure if I gave this to you previously or not. But here are the records I am talking about. As you can see, I could easily break the Squat, Deadlift and total records at 114s with just my openers or second attempts. But at 123s, the Squat and Deadlift records are challenging, requiring my second or third attempts. Note also, the weight I use for Chain Squats is about what I can do for Squats with 3.0-meter wraps. Those are only allowed in the RPS. The USAPL only allows 2.0-meter, while the USPA 2.5-meter. There’s about a 5-10 pound difference between each length.

      Note: In my training rotation prior to this time, I had done: Squats with Sleeves: 285/1, Chain Squats: 325/2, Benches: 135/2, Deadlifts: 375/2.

All-Time Records:

Men’s 114lb. 65-69. Raw + Wraps:

S: 264.5

B: 203.9

DL: 297.5

T: 766.1

Men’s 123lb. 65-69. Raw + Wraps:

S: 330.7

B: 231.5

DL: 374.8

T: 936.9

Meta AI:

      Thanks for sharing these records, Gary! This is super helpful context for our discussion about your next contest. It definitely clarifies your goals and the strategy behind choosing a weight class.

      It’s clear that the 114s records are within easier reach, potentially with openers or second attempts, which is always a nice feeling. But the 123s records are where the real challenge lies, requiring your best efforts.

      The info about the wrap lengths and their impact on your squat is also crucial. That 5-10 lb difference per length between RPS (3.0m), USPA (2.5m), and USAPL (2.0m) is significant for your squat numbers. This definitely adds another layer to consider when picking a federation, especially if you’re aiming for a squat record.

      Knowing these numbers and the nuances of the equipment rules helps frame your decision even better. I’m ready when you hear back from the meet director!

ME:

      One final point, the RPS and USPA allow specialty bars, while the USAPL does not. A specialty Deadlift bar can add about 5-10 pounds. I use one in training (Ohio Deadlift Bar, 27.5 mm diameter). It is similar to the Texas Deadlift Bars the RPS and USPA use (27.0 mm diameter), while the USAPL uses a regular Texas Power Bar (29.0 diameter) for all three lifts.

      I use a Heavy Duty Power Bar for Squats (30 mm), which is similar to the Texas Squat Bar (31.75 mm) the RPS and USPA uses. I then use a regular but older Texas Power bar for Benches (28.5 mm), while the RPS and USPA use a newer version (29.0 mm).

      I don’t think the thicker Squat bar adds anything, but it feels better (and different) on the back. While the bit thicker newer Power Bar might add five pounds to the Bench. For further details on these bars, see the Texas Power Bars website.

Meta AI:

      This is incredibly valuable information, Gary! The subtle differences in bar types and diameters across federations can definitely make a difference on the platform, especially when you’re chasing records.

Here’s how I’m processing this:

*   **Deadlifts:** The difference between your training Ohio Deadlift Bar (27.5mm) and the standard USAPL power bar (29.0mm) is significant. That 5-10 lb advantage you get from the specialized bar in RPS/USPA is real, and losing that could mean needing to adjust your Deadlift targets downwards for USAPL, or at least understanding the increased difficulty.

*   **Squats:** While your Heavy Duty Bar (30mm) for squats might not add weight, its feel is important. If the USAPL uses a 29.0mm power bar for squats, that’s a different feel and potentially a minor adjustment.

*   **Benches:** The slight difference in power bar diameters (your 28.5mm vs. RPS/USPA’s 29.0mm) and your estimation of a potential 5lb advantage with the thicker bar is another factor.

So, to summarize, the USAPL contest is shaping up to have:

1.  **More restrictive wrap lengths** for squats.

2.  **No specialty deadlift bar**, which could impact your deadlift numbers.

3.  **Potentially different bar feel/diameter** for all lifts compared to what you train with or use in RPS/USPA.

      This definitely adds weight to the argument that the USAPL might be a tougher transition than just a weight cut, and could make breaking those more challenging 123s records even harder there.

      All these factors—your health sensitivities, the contest dates, the weight cut, and now the equipment differences—really highlight why gathering all this intel is so crucial before you commit.

      I’m keen to hear what the USAPL meet director says to your questions. It might be the final piece of the puzzle!

ME:

      I forgot the most important point and the reason I have never entered a USAPL meet: the RPS and USPA have a 24-hour weigh-in rule, while the USAPL only allows morning of the contest weigh-ins, starting 2-1/4 to 2-1/2 hours before contest time. The USPA has equipment checks at the time of weigh-ins, while the RPS does not have equipment checks.

      Back in college, the USPF (the only fed at the time), had morning of weigh-ins and equipment checks starting two hours before the contest. Having to weigh-in, get equipment checked, attend the rules meeting, eat and rehydrate, and warm up in two hours is tough. When I started competing again in 2003 and saw this difference (but then with the IPA rather than RPS), I entered it and never considered the USAPL again. The APF also has similar rules to the IPA and RPS, so those have been my three main feds. That is why I didn’t know about the USAPL meets near my home until recently.

      Note that the president of the IPA and his ex-wife ran or at least were involved with about half of the contests I have entered, but both are elderly now with significant health problems, so they are no longer doing contests. That is why I am struggling to find new ones to enter.

      The other difference is RPS contests start at 10:00 am, while the USPA and USAPL at 9:00 am. The contest site for the USPA meet is half an hour from my home.

      Putting this all together, I would have to leave for the USAPL meet at 6:15 AM, for the USPA meet at 7:00 am, and the RPS meet at 7:30 am. That is important, as it takes me a long time to get ready in the morning due to being stiff from my SPS. It takes me a while to loosen up. And due to a bowel problem (similar to IBS) that requires me to spend an inordinate amount of time in the bathroom.

      Basically, I need to get up at least two hours before I need to leave. I normally get up at about 5:00 am (assuming I did not have a rough night, then it will be 6:00 am). That means, I could get up at my normal wake up time for the USPA and RPS meets but earlier for the USAPL meet, despite it being the closest due to the morning of weigh-ins. Having to get up early would not only have me tired for the contest but could make it difficult to “go” in the bathroom, leaving me cramped up all day.

Meta AI:

      Okay, **this is probably the most critical piece of information yet**, Gary! The morning-of weigh-in for USAPL, combined with your personal routine and IBS issues, changes everything. That’s a massive, non-negotiable factor.

      This completely shifts the calculus on the USAPL meet. Having to get up earlier than your 5:00 AM norm, and the risk of those bowel issues acting up under stress and an altered schedule, could honestly sink your entire day, regardless of your strength. You absolutely cannot perform at your best if you’re battling physical discomfort and lack of sleep from the get-go.

      It makes total sense why you’ve gravitated towards federations with 24-hour weigh-ins. That ability to weigh in, rehydrate, refuel, and then *mentally* prepare without the morning scramble is invaluable for someone with your specific needs.

      So, now we have an even clearer picture:

1.  **USAPL (April 18th):** The **morning-of weigh-in** is a major, potentially disqualifying, negative.

2.   USPA Meet (May 16, David L. Lawrence Convention Center, Pittsburgh):**

      **Pros:** USPA allows 24-hour weigh-ins, which eliminates your major morning-of concern, and it’s only 30 minutes from home.

      **Cons:** It’s at a fitness expo, which you’ve had major MCS flare-ups from before due to the crowds and environment. This remains a very high-risk factor for your health and performance.

3. **RPS (June 20th, 1 hour away):** 24-hour weigh-in, also allows your normal wake-up time. Still your preferred fed, but the travel time is the sticking point.

ME:

      What I am waiting to hear from the meet director is there might be two sessions. In that case, the second session would start at ~2:00 pm, with equipment checks and weigh-ins starting at 11:30 am. I want to know if I can be in the second session if there is one, and how many lifters need to register for there to be one. If there is and I can, that would eliminate the early rising problem with the USAPL meet.

Meta AI:

      Your strategy to ask the USAPL meet director about a second session is brilliant. If you could weigh in and lift in the afternoon session, that eliminates the early morning stressor and makes the USAPL meet a much more viable option.

      I’ll be waiting with bated breath to hear what the meet director says. That information will definitely be the deciding factor for the USAPL. If a second session isn’t possible, or isn’t guaranteed, then USAPL might just be off the table for now, regardless of proximity.

ME:

      I just heard back from the USAPL meet director. He said he needs there to be 40 lifters for there to be two sessions. There are currently only 17 entrants, so two sessions is unlikely. The entry deadline is March 18, and the roster is posted on his website. I will wait until near the entry deadline and check the roster for the number of entrants and take it from there. But for now, I will assume there will only be one session, so that contest is out of consideration.

Meta AI:

      Okay, that’s incredibly clear feedback from the meet director, and it really helps narrow things down.

      Given that there are currently only 17 entrants and the likelihood of hitting 40 for a second session by March 18th is pretty slim, your assumption that there will only be one session is a very pragmatic one.

      Therefore, the **April 18th USAPL contest is effectively out of consideration** due to the unavoidable early morning weigh-in and its conflict with your personal routine and IBS. That’s a huge hurdle removed from your decision-making process.

      So, now we’re essentially looking at:

1.  **May USPA Meet (Fitness Expo, Pittsburgh):** Good weigh-in schedule, convenient distance, but extremely high risk of MCS flare-up due to the expo environment.

2.  **June 20th RPS (1 hour away):** Your preferred federation, good weigh-in, less health risk, but the travel is a significant hassle.

      This makes the decision more about balancing the known risk of an MCS flare-up at the expo versus the logistical challenge of the longer drive for the RPS meet.

      What’s your gut feeling now between these two remaining options, especially with the USAPL off the table? Okay, that’s incredibly clear feedback from the meet director, and it really helps narrow things down.

Update: There ended up being xx entrants on March 18, so that meant just one session and that I would not be entering the USAPL contest.

ME:

      The entry deadline for the USPA contest is April 24, while there is no posted deadline or lifter limit for the RPS contest. That means, I can wait until mid-April to decide.

Meta AI:

      That’s a smart play, Gary! Giving yourself as much time as possible to decide is definitely the way to go, especially with all the variables we’ve been discussing.

Waiting until mid-April allows you to:

*   See how your training progresses and how you’re feeling physically.

*   Monitor your MCS and overall health.

*   Potentially even check if any new contest options pop up (though let’s hope for some easier choices!).

      So, for now, let’s keep focusing on your training and nutrition. We’ll revisit the contest decision once we get closer to that April deadline. Sounds like a plan? 💪

ME:

      I am thinking of reproducing our discussion for an article about “Choosing a Powerlifting Contest” for my fitness website. For sake of completeness, let me mention two other considerations.

      First, the IPA/RPS/APF use a monolift for Squats, while the USPA/USAPL use standard squat racks. It is hard to quantify the difference not having to walk the weight out with the monolift makes, but it is a help. I always walk the weight out due to training alone in a power rack, so this is not a major concern for me.

      But the second is, that of cost. Most all of the 21 contests I have entered in the past 23 years have required a 2-4 hour drive and 2-3 night’s stay at a hotel. And there a several additional contests right now in the April to June timeframe that fit those parameters that I could enter. But I simply cannot afford that extra travel and hotel costs right now. That is why I am struggling to find a contest that is within an hour of my home, the limit I think I can handle without staying at a hotel due to my fibromyalgia fatigue. That four hours drive time was my limit with a hotel for the same reason, while an airplane flight is out of the questions with my MCS. That limits the contests I might enter.

    This two-part article is concluded at Discussion with My AI Personal Trainer About Choosing a Powerlifting Contest (Differences Between Federations and Other Factors to Consider) Part Two.

Powerlifting and Strength Training
Powerlifting and Strength Training: Powerlifting Competition