Powerlifting Attempt Selection
In powerlifting competitions, selecting the right weights for your three attempts is crucial for both psychological and strategic reasons. Below are some common strategies used by experienced lifters and coaches. Here’s a breakdown of how you might approach your attempts:
First Attempt: This should be a weight you're very confident in lifting, something you could comfortably do for a triple in training. It serves multiple purposes: getting you on the board, building confidence, and setting the stage for the next attempts. In terms of percentage, this is often around 87-93% of your one-rep max (1RM) or your calculated 1RM based on rep maxes. This ensures that you're lifting a weight you can handle well under competition conditions, which can be different due to nerves, the meet environment, or how you're feeling that day.
Second Attempt: This is typically where you aim to meet or slightly exceed your current 1RM, assuming your first attempt went as planned and you're feeling good. The percentage for this attempt is usually around 94-100% of your 1RM. This attempt is crucial because it can either set a new personal record (PR) for you or confirm your capability at your known max under meet conditions. It's also an opportunity to gauge how much more you might be able to lift for your third attempt.
Third Attempt: This is the lift where you aim for a new PR, pushing your limits based on how the second attempt felt. It's usually set at 101%+ of your 1RM, depending on your performance and confidence levels on the day of the competition. The third attempt is your opportunity to go all out, but it's also the attempt that requires the most thought. You'll need to balance ambition with the reality of your performance on the day, considering factors like fatigue and how your lifts have felt so far.
Adjustments Based on Training Max or Rep Max Calculations:
If you’re using a training max (a conservative estimate of your 1RM intended to ensure sustainability in training), you might calculate your attempts slightly differently, especially if your training max is intentionally set below your true 1RM.
Calculations based on rep maxes (e.g., using a calculator to estimate your 1RM from the most weight you can lift for a given number of reps) can also guide your attempt selection, though it's essential to consider the accuracy of these calculators and your own experience with how they translate to actual maxes.
Strategy Tips:
Be flexible: Your performance on competition day can be influenced by many factors. Be prepared to adjust your attempts based on how you feel during warm-ups and after each attempt.
Know the rules: Make sure you're familiar with the competition's rules regarding attempt selection and changes. Some meets allow changes to your third attempt under certain conditions.
Listen to your body: It’s crucial to pay attention to how you’re feeling and performing on the day of the meet. If something feels off, it’s better to adjust your plan than to risk injury or disappointment.
Selecting the right attempts is a blend of science, experience, and sometimes a bit of gut feeling. It’s always beneficial to have a coach or experienced lifter help you with these decisions, especially during the meet itself.