Powerlifting guides

Short answers to the questions lifters actually ask, with the numbers worked out and the sources linked. Written by Jan Elvers, who builds RawLift.

• DOTS vs Wilks vs IPF GL The three bodyweight formulas compared, and which federations use them.
• Picking meet attempts Opener, second and third attempts from training data, with kilo rounding.
• Estimating your 1RM The RPE-adjusted Epley estimate RawLift uses, with worked examples.
• RPE vs RIR How RPE and RIR convert and when to use which.
• Do warm-ups count? Where warm-ups end, hard sets begin, and how to keep them out of your stats.
• Adding weight each week Realistic progression rates by training level, with RPE as the check.