A powerlifting meet prep app that does the math
Set a meet date and a target total. RawLift works out what each lift has to gain per month, compares it with what lifters at your DOTS level typically gain, and tells you straight: easy, realistic, hard or not realistic. Your bodyweight trend and food log sit in the same app, so making weight is part of the plan.
What the meet planner shows
- Today's total, from your estimated maxes of the last six weeks, or your newest tested or meet max.
- The gap to your target, per month and per week, and per lift, keeping your current split between squat, bench and deadlift.
- Your level as a DOTS score at your bodyweight, with separate formulas for men and women.
- A verdict from how the needed gain compares with the typical gain at your level, and later whether you are ahead, on pace or behind.
Example
| Today | Target | |
|---|---|---|
| Squat | 425 lb | 440 lb |
| Bench | 300 lb | 305 lb |
| Deadlift | 530 lb | 545 lb |
| Total | 1,255 lb | 1,290 lb |
A 198 lb lifter with a 1,255 lb total has a DOTS score of about 368. Lifters at that level typically add about 7.5 lb a month to their total. With the meet 22 weeks out, +35 lb needs about 7 lb a month, so the verdict is realistic. Eighteen weeks out, it would need 8.5 lb a month: hard. Your own numbers: the DOTS calculator and the attempt calculator are free.
Typical gain by level
Beginners add weight fast, advanced lifters fight for every pound. RawLift's planning rates, as a share of your total per month:
| DOTS | Typical gain per month |
|---|---|
| 150 | 5 % |
| 200 | 3.5 % |
| 300 | 1.1 % |
| 400 | 0.45 % |
| 500 | 0.2 % |
A rule of thumb, not a forecast: sleep, food, injuries, a weight class change or your first real peak all move it. More in how much weight to add each week.
Making weight
Weigh in daily and RawLift draws a 7-day trend, so you see where your bodyweight is heading rather than what last night's dinner did. Log food with the barcode scanner, free and unlimited, against calorie and protein targets built around your goal. With Pro, RawLift checks your scale against your food log and suggests eating a little more or less.
On meet day
Openers, seconds and thirds are still your call. The guide to picking attempts shows how to use your training log for it, and attempt planning in the app is in development.
Questions
How does RawLift judge whether my meet total is realistic?
It works out your DOTS level from your current total and bodyweight, looks up how much lifters at that level typically gain per month, and compares that with what your target needs. Up to 0.6 times the typical rate is easy, up to 1.1 times realistic, up to 2 times hard, and beyond that not realistic.
Where does my current total come from?
From your estimated maxes of the last six weeks of training. Without recent sets, RawLift uses your newest tested or meet max, and it always shows which source each lift came from.
Is the meet planner free?
The meet planner is part of RawLift Pro. Everything it is built on stays free: logging with RPE, your live estimated maxes, your total, food logging and the bodyweight trend.
Does RawLift write my peaking program?
Not yet. Training blocks built around your meet date are in development. Today RawLift tells you what your target takes, tracks your estimated maxes against it, and gives you the next weight session by session.
Does it help me make weight?
RawLift shows a 7-day bodyweight trend from your daily weigh-ins, so one salty dinner does not hide where you really are, and logs your food with calorie targets built around your goal. With Pro it also checks your scale against your food log and suggests how much more or less to eat.