MEET DAY: Proper Attempt Selection
The platform is the opportunity we take to reflect our capabilities, showcasing them in a tangible, objective matter. It’s the day we train for, the reason we continue even when motivation is low & stress is high: the experience that ultimately transforms & defines us as athletes. Every Powerlifter wants to succeed and hit the highest numbers possible on this special day. That’s an obvious fact. Yet, many are ignorant of the strategy game, making attempt calls derailing their platform totals. Thought, intelligence, and intention must go into the decision you tell that ref right after you’ve completed an attempt, or else- you’re better off maxing out at a commercial gym for the Bros to watch. Having a handler is highly valuable in this process, but whether you’re the athlete being handled; or the one making those calls- understanding the mindset behind attempt selection is essential to your success.
Guidelines for each attempt
We all know that there are three reps, or “chances,” in each lift. Of course, each one has its reasoning.
Attempt selection may depend on certain goals you have for yourself during a meet. If you’re trying to hit a specific qualifying total, obviously, making those number choices becomes more straightforward. If it’s a first meet, you may go more conservative. If you’ve had an incredible prep and want to leave it out there; you might push a little more. These recommendations only serve as a general outline.
A) Openers
Arguably, the number one mistake a lifter can make during a meet is setting an opener too high. You cannot go down from this predetermined number, and if you miss all three attempts on a given lift, you’ve bombed out. No one wants that outcome, especially not for a first meet. You can always go up, but you can't go down, so bear that in mind when choosing your first attempt.
With that mentality, your opener should be a weight you could hit in your sleep on any given day. Even in the worst conditions: you got barely 30 seconds of rest and haven’t eaten more than a raisin all day- you could triple it. Percentage-wise, this should fall around 90%, maybe slightly lower for a newer athlete, and RPE-wise, around a 7. Base your 90% on an accurate, competition standard max, not the RPE 10, hitched, ugly single you hit a few months ago. You can never predict precisely how you’ll feel on the day of, and your opener should reflect that, so if things don’t go to plan, you’re still in the meet & can course-correct. Test your openers about 5-7 days before your meet day to ensure that these numbers are ones you’re comfortable with. If it feels easy, good, it should. You can always take a bigger jump for your second attempt. And, if on the day of, your warm-ups feel incredibly off, make sure to lower your opening attempt before you step on the platform.
2. Second Attempts
Depending on the lifter, there may be variance in choosing second attempts. The goal of a second attempt is to set you up for a successful third- it should not gas you out, but still give you an idea of what you’ve likely got left for your final lift. Base it on how your opener looked & felt.
Really fast? Go with a bigger number.
Heavy, you got in your head, lost tension? Go conservative.
For most lifters, a second should not be an all-time PR unless there’s a logical exception. Typically, it should fall within the 93-100% range (again, depending on how the opener moved) and be around an RPE 8-9. For squats and deadlifts: this typically looks like a 5-15kg jump, and for bench press, 2.5-10kg (around 3-7% up from your opener), as a wide range-depending on the athlete’s strength level. Always go with a number you feel confident hitting- thirds are where you can take bigger shots. Remember, you can’t go down, and you’ll be happier with a successful, lower second than two failed lifts.
3. Third attempts
Third attempts are often the defining moments of a meet. These numbers dictate your day- the ones you’ve manifested, lived, breathed, and dreamt of for months. Whether it’s a specific qualifying total you’re going for, a milestone PR, or just the chance to do better than you did last time, these lifts are emotional, with deeper meanings. Play your cards with the intent to give yourself the best experience possible.
Of course, if you’ve missed your first or second, your third is your final chance to complete them.
Beyond that, a third attempt may be repeating your gym PR, just up to competition standard, or it may be a reach past anything you’ve ever done. This will depend on the athlete’s level, the lift itself (as outlined below), and how your second moved. While a 3-6% increase is a logical range, base it on previous attempts, especially if your priority is the most successful lifts possible.
-Any uptick from your second attempt,
-Any sort of meet PR,
-Any level of progress- is a win worth celebrating.
Remember, it doesn’t matter what you do in the gym, it’s what you do on the platform that truly counts. That place is where your PRs are made “real.” A gym PR means nothing if you can’t replicate it in competition.
The more experienced you are, the bigger gambles you can take. A third attempt should be a heavy, maybe even grind-y RPE 8.5-9.9, up to competition standard. Choosing that exact number can be difficult to gauge, especially if you're newer to the sport.
2. Creating your Meet-Day Plan
Meet attempt drafts should be created the week before the big day to have a plan going in. Otherwise, you’ll be left indecisive- and far more likely to act on emotion in that pressure-filled moment. It’s always a good idea to have a Plan A and a Plan B for each lift- due to the possible variance in conditions, headspace, and physical state.
Even further, you can have Plan A, Plan B, and Plan C, or “stretch,” “target,” and “safe” attempts, respectively.
-Your “target” attempt may be the one that seems most logical and likely, depending on your training & performance in past meets,
-A “stretch” maybe 2.5-7.5kg above that number- if you’re feeling great on the day of, and
-A“safe” number is probably 2.5-7.5kg below that number; if you aren’t performing at your best.
This way, you have a sense of structure & preparedness, yet enough room for deviation when considering the many factors at play.
Have this sheet ready- by your side- when telling that judge what to load on the bar.
3. What if you miss a lift?
If you happen to miss a lift, generally speaking, it’s best to repeat that same number for your following attempt.
If the failure was:
-Mental (i.e., you didn’t feel confident in yourself),
-Technical (you lost back tension, didn’t hit depth, your butt came up), or,
-The weight simply felt heavy-
Repeat it.
This exercise is one in controlling the ego, yet it’s a far better outcome than missing another attempt to follow. If the miss was an easy fix (i.e., you jumped the rack command & know you can listen better), then going up may be warranted. In this scenario, you must be objective, or else you’ll cost yourself a successful day.
4. Differences between lifts
Consider the variances in lifts when selecting attempts. Each of the big 3 has an individualized approach, as outlined below.
A) Squats
Squats are the first lift of the day. In turn, they’re most influenced by changes in fuel, any water cut, and anxiety. Many lifters also generally have more fear in their squats, which will directly impact your performance. A squat opener should always be set conservatively, especially for: a first meet, if you underwent a water cut- and/or- if you’re unsure about technique/depth. Because it’s the first event, you want to do it right, as it sets the tone for following lifts. Use that opener- how it felt mentally and physically- to help you make your next move.
If your lift was highly successful, it’s generally best to increase about 5-7.5kg for a second attempt (for female/lighter lifters) or 7.5-12.5 for male/heavier lifters (individualize these jumps based on percentages). If that weight flew, and you’ve got a specific goal in mind, a greater increase may be warranted.
Apply similar rules for your third attempt.
Some lifters can PR their squats by a lot in a meet, whereas others will repeat their gym PRs, and multiple meets are where you gain this data. Don't forget that a grind-y PR squat will tax you more for deadlifts- so identify which lift you want to prioritize. For a first meet, you’ll likely want to repeat your top single from peaking, maybe slightly above it. Because of the mental & technical component here, unless a lifter has a highly proficient and confident squat, I generally don’t go for hugely ambitious third attempts. Instead, take the small win, avoid burning yourself out, and focus on a successful rep.
B) Bench
Bench press attempts can easily and quickly derail because 2.5kg increments will impact you far more on an upper body lift than the other two. This fact is especially true for female athletes. Make sure that your bench press opener is a confident, light-feeling lift, and play by the rule of strategy here. There’s less variance in bench press attempts. For many athletes with a uterus, it’s rare to PR your bench press on the platform. For other athletes, the increase likely won't be significant. For lighter-weight, uterus-having athletes, my rule is only 2.5kg at a time, no matter how confident they feel. Any more than that, and an immediate failure is very likely. For male/heavier-weight athletes, ~5kg, maybe 7.5kg at a time, is a good rule of thumb. Each bench attempt should be around a 2-5% increase.
Remember: platform presses are significantly impacted by the pause command. You have no idea how long that may be, going in. It’s best to go conservative here and remember that your bench doesn’t add *that* much to your total, so a successful lower number is far better than a potential fail with 2.5 more kilos.
C) Deads
Deadlifts, when adequately prepared, can either be the lift with the most room- or the one that burns you out. By this point in the day, energy levels are low, you’ve burned through those glycogen stores, fatigue is high, etc. While mentality plays a role in every lift, deadlifts are often the most psychologically involved: you’ll have to dig deeper to grind past that weakened physical state. Ensure you’re snacking throughout the day, during warm-ups, staying hydrated, and conserving energy before those attempts.
Your deadlift opener should be a clean, smooth lift. Beyond that, there’s more potential interpretation for attempts, and much depends on how you’re feeling. That opener will tell you about what you truly have left in you. Typically, this is the one you can PR more significantly from training to the platform- after a successful peak- so if you’ve got a target number in mind, let it guide you.
From your opener, around a 4-7% increase is suggested. After that second attempt, make a logical decision for your third.
Remember, this is the only lift you can change after you’ve submitted it- so if you second-guess your choice, go with your gut instinct.
If your second felt ridiculously heavy, decide on the conservative number. If it flies, push it a little. Ending the day with a failed lift vs. a new PR will be the last thing your brain remembers about the entire experience, no matter how the day started, so don’t let your ego overcome your best judgment. Rather than tying yourself to percentage-based increments here, choose an attempt that feels doable yet exciting- and you’ll likely set yourself up for success. Once you set that number, do the mental work to prepare yourself for it.
5. Factors to consider
When choosing attempts, many circumstances determine how ambitious vs. conservative to be. Of course, this data and insight are gained over time through experience- every meet provides a learning opportunity into how you perform under pressure in those conditions.
While every lifter’s goals and outcomes will be different, the following serves as important acknowledgments for making decisions:
Go more conservative, if:
-You’re a new lifter: You have no idea how you hold up under competition standards, and everything you do will be a PR- anyways. Making too big of a jump will sour your entire perspective on the sport.
-You’re in a lighter weight class, especially as a uterus-having individual: This doesn’t necessarily mean you can’t go for PRs, just don’t be taking 10-15kg jumps for all your lifts. It’ll catch up quickly.
-Your peak was very rocky, and you’re feeling unsure in your lifts: This doesn’t necessarily mean you’ll have a poor meet performance, but at least set your openers conservatively, then see how your body is feeling.
-You’re unsure of competition standard technique in a lift: If you’re struggling to squat to depth or pause your bench presses, don’t go crazy with your attempts. That’s idiocy. The goal is successful numbers on the platform.
-You cut weight, at all: As much as you may try to ignore it, a weight cut will always impact your performance to differing degrees. You’ll have to be highly self-aware and set your openers light.
Push things a little more if:
-You’re an experienced lifter. You’ve got plenty of data surrounding meet day, and you know how to adapt and respond. You can feel more confident in bigger numbers.
-You know you can PR by a lot on the platform. These patterns, analyzed over time, help make proper jumps.
-That’s your goal for the meet. You care less about going 8/9 or 9/9 and solely want to hit the biggest total possible. You’ve had a successful prep, you’re feeling confident (for good reason)- yearning for the chance to leave it all out on the platform.
-You’ve got a specific total to try and hit. Maybe your goal is to qualify for Nationals, and while it may be a reach- you at least want to try and hit those numbers.
It’s ignorant to assume that Lifter A and Lifter B should have the exact same percentages & rules going into their meet plans- individual differences will apply here, and ultimately, your body will decide those numbers on meet day. For some lifters, going above/below these percentages and increments will make sense. Consider the athlete in mind when mapping out attempts.
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Meet day. Each attempt is an opportunity to prove yourself as an athlete & how far you’ve come, a data point into progress made and the individual you’ve evolved into. On that note, choose these numbers with care and purpose. Making too big of jumps and being overly ambitious with your numbers- can deprive you of a successful day- and a positive outlook on the sport itself. Instead, go in with a strategy- as well as room for flexibility- depending on the circumstances. Over time, you will gain more perspective into how you perform under meet-day conditions, helping guide these decisions. Before stepping on that platform- do some deep self-reflection, consider your variables at play- and craft a plan you feel good about.
