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Question: What are Carbohyrates? I'm new to the weightling scene what do they do?

Answer: Carbohydrates are composed of carbon, hydrogen and oxygen atoms. They are the preferred nutritional source of energy. In the United States the average adult male consumes approximately 300 grams of carbohydrates per day. Females consume approximately 180 grams of carbohydrates per day. Carbohydrates contain 4 calories per gram, which is the equivalent of protein. The average American diet is not only too high in fat and sodium, but also simple carbohydrates. In recent years, Americans have reduced their consumption of complex carbohydrates, and have increased their intake of simple and refined carbohydrates. It is this fact that has scientists and dieticians studying the effects of carbohydrates on our performance and health.
TYPES OF CARBOHYDRATESJust as with fats, there is more than one type of carbohydrate. They can be broken down into two main categories. They include your simple and complex carbohydrates. They can be further broken down into categories, including different types in each of the categories.

Question: Our federation has both RAW and equipped lifting. It appears to me that the most pronounced differences for these two types of lifting occur in the Bench press pause. I Understand that the lifters wearing an equipped shirt need to PULL the weight to their chest, and overcome the rebound built into the equipped shirt. The equipped shirts vary in degree of rebound off the chest, so in many cases the lifter has difficulty holding the bar on their chest because of the shirts are exerting force on the lifter to straighten their arms. The Chief referee must feel that the lifter has paused and held the bar motionless on their chest before issuing the press command. Since a RAW lifter is supporting the weight from the natural pull of gravity, the RAW lifter either holds the weight motionless of the bar crushes the lifters chest. It appears that for a raw lifter just touching the chest momentarily is holding the bar motionless. It doesn't appear necessary, according to IPF rules, to require a specific time for the pause to demonstrate that the bar is motionless before issuing the press command. So why does it appear in many cases the Chief referee's are holding the RAW lifters for what appears to be a long (2 seconds+) pause before giving the press command?

Answer: I will try to keep my response short and simple. As the rule states, the bar at the chest, must be motionless and controlled. Any shifting or sinking of the bar once it is on the chest maybe a reason that appears to be a longer count. Myself, as a National judge , always looks out for the lifters safety and care. This is the main reason I train my partners including myself, to practice long holds at the chest, as far as the weight crushing a lifter who is raw, one must never attempt to lift a weight that he or she cant handle. There are many good articles out there that teaches how to overcome the lowering and control of the bar.