Mastering Meet Day: The Art and Science of Attempt Selection

On competition day, your strength is set. You won't get any stronger between your first and third deadlift. The only thing you have control over is strategy, and the most critical part of that strategy is attempt selection. Choosing the right numbers for your nine attempts is a high-stakes game of chess that balances ambition with reality. A smart plan can lead to a huge PR total and a 9-for-9 day, while a greedy or poorly planned approach can lead to bombed lifts and disappointment. This guide will break down the art and science of selecting your attempts for meet day success.

The Philosophy: The Goal is to Build a Total

First and foremost, the goal of a powerlifting meet is to post the best total you are capable of on that day. A single heroic lift is meaningless if you bomb out of the competition. The strategy is to build momentum, secure successful lifts, and put pressure on your competitors (if you're competing for placing). This is achieved through a smart, three-attempt structure for each lift.

The Opener: Your Foundation (1st Attempt)

Your opener is the most important lift of the day. It sets the tone, gets you in the meet, and builds confidence.

• The Golden Rule: Your opener should be a weight you can confidently hit for a set of 2-3 reps in the gym, on any day, even if you're feeling off. This typically corresponds to an RPE 7.5-8.5, or around 90-93% of your true 1-Rep Max (1RM).

• Why It's Critical:

  • Confidence Builder: A smooth, fast opener makes you feel powerful and ready for more.

  • Gets You in the Meet: Missing your opener puts immense pressure on your second attempt. Securing it means you're on the board and can't bomb out on that lift.

  • Judges Your Depth/Pause: It's your first chance to see how the judges are calling the commands and ruling on depth and pauses.

• Common Mistake: Choosing an opener that is your gym PR or a weight you've only hit once. This is far too risky. Be conservative and smart. As legendary coach Boris Sheiko advised, "The first attempt must be 'in the bag'."

The Second Attempt: The Smart PR

Your second attempt is where you make your money. It should be a challenging weight but one you are still highly confident you can make.

• The Goal: This is often where you'll aim for a small PR, or a weight that is around your best lift in the gym. This should feel like an RPE 9-9.5.

• How to Choose It: The decision for your second attempt should be based entirely on how your opener felt and looked.

  • If your opener flew up (RPE 7-8): You can make a solid jump of 5-7.5% from your opener.

  • If your opener was a bit of a grind (RPE 8.5-9): Make a smaller, more conservative jump of 2.5-5%.

  • If your opener was extremely difficult or you got red-lighted on a technicality: You might repeat the same weight to ensure you get a successful lift.

• Have a Plan, But Be Flexible: Go into the meet with a planned second attempt, but be ready to adjust it up or down based on your opener's performance.

The Third Attempt: The Dream Lift

Your third attempt is your chance to go for it all. This is where you can be a bit more aggressive and aim for a new, all-time PR.

• The Goal: This is your RPE 10 attempt—a true maximal effort. You should have a very small chance of failure, but success is possible.

• How to Choose It: This decision is based on your second attempt.

  • If your second attempt was fast and confident (RPE 9): You can make a small to moderate jump (2.5% or more) for a PR.

  • If your second attempt was a grinder (RPE 9.5): Be very conservative with your jump. A small 2.5kg increase might be the difference between a make and a miss.

  • Consider the Total: Late in the meet, your third deadlift might be chosen based on what you need to beat a competitor or hit a milestone total.

• The "Go 9-for-9" Strategy: For many lifters, especially at their first few meets, the primary goal is to successfully make all nine lifts. In this case, your third attempt might be a more conservative RPE 9.5 lift rather than a risky RPE 10. There is no shame in a perfect day.

Example Attempt Selection (in kg)

Let's say a lifter's best gym squat is 200kg.

• Plan A (Opener feels great):

  • Opener (90%): 180kg. It feels like RPE 7.5, very fast.

  • Second (96-97%): 192.5kg. It moves well, RPE 9.

  • Third (102.5%): 205kg. A new all-time PR!

• Plan B (Opener feels heavy):

  • Opener (90%): 180kg. It's a struggle, feels like RPE 9.

  • Second (93-94%): 187.5kg. A conservative jump to secure a successful second lift.

  • Third (97.5%): 195kg. A small PR, but a smart choice for a successful day.

Mastering attempt selection is a skill that develops with experience. It requires self-awareness, honesty, and the ability to leave your ego at the door. By planning a conservative opener, being flexible with your second attempt based on real-time feedback, and making a smart, calculated decision for your third, you set yourself up for the best possible outcome. Build your total, celebrate your successes, and live to fight on the platform another day.

What's your process for selecting attempts? Share your meet day strategies in the comments below!