How to pick powerlifting meet attempts
Open with a weight you could triple in training, about 88 to 93 % of your planned max. Take a second that sets up your total, about 94 to 98 %, and a third at your goal, 99 to 102 %. Base them on recent heavy singles and their RPE, and round every attempt to 2.5 kg.
Three strategies
For a lifter whose best squat on the day should be 200 kg (441 lb):
| Strategy | Opener | Second | Third |
|---|---|---|---|
| Conservative (88 / 94 / 99 %) | 175 kg · 386 lb | 187.5 kg · 413 lb | 197.5 kg · 435 lb |
| Standard (91 / 96 / 100 %) | 180 kg · 397 lb | 192.5 kg · 424 lb | 200 kg · 441 lb |
| Aggressive (93 / 98 / 102 %) | 185 kg · 408 lb | 195 kg · 430 lb | 205 kg · 452 lb |
The opener is rounded down to the next 2.5 kg, the second and third to the nearest 2.5 kg. Conservative fits a first meet or a hard weight cut; aggressive fits a lifter whose training numbers are recent and reliable. Your own numbers: the meet attempt calculator.
Where your max for the day comes from
Not from your best day ever, but from the last four to six weeks of training. If you have recent heavy singles, use them and their RPE: a 182.5 kg single at RPE 8 suggests about 200 kg is there (two more reps' worth in the tank). If you only have sets of 2 to 5, estimate from those with RPE, as in the 1RM calculator. A taper usually adds a little on the day, but plan the opener without counting on it.
Using your training log
- Opener: a weight you have lifted for a triple, or a single at RPE 7 to 8, in the last month.
- Second: about your heaviest recent single at RPE 8.5 to 9.
- Third: your estimated max from the last weeks, or a few kilos above it if your second flew.
On the day
- Write down all three attempts and a fallback for each before you warm up.
- Change the second or third only by how the previous attempt moved, not by how the warm-up room felt.
- A missed second usually means repeating it or taking a small jump, not chasing the planned third.
- Your deadlift third decides the total: know which weight gets you the total you came for.
Questions
What percentage should my opener be?
Most lifters open around 88 to 93 % of what they expect to hit on the day. A good test: a weight you could triple in training, or a single at RPE 7 to 8. It should go up even on a bad day, because missing all three openers ends your meet.
How big should the jump from second to third be?
Usually 2 to 5 % of your max. If the second moved fast, take the bigger jump; if it was slow, take the smallest jump that still makes the attempt worth it. Your third is where you go for the planned max or a PR.
Why are attempts in kilos?
Most federations load the bar in kilos and take attempts in 2.5 kg steps. Plan in kilos and know the pound equivalent, so a 200 kg third is 441 lb, not a round 440.
Should I plan attempts before the meet?
Yes, all three plus a fallback for each. Decide them in the last weeks of prep from your heaviest singles, then adjust on the day only by how the previous attempt moved.
Sources
- Rules for attempts and loading: check your federation's current rulebook, for example the USA Powerlifting Rulebook v2026.2.
- Percentages: RawLift's attempt calculator, which uses the same strategies and rounding as this guide.