Strength Training Formula

Powerlifting Meet Day Attempt Selector Formula

Meet attempts are not 1RM tests — they are total-optimization. Standard: opener 92-93% of true 1RM (RPE 7-8), 2nd attempt 97-99% (RPE 9), 3rd attempt 100-103% (PR territory). Conservative opener banks the total; missing it costs more than missing the 3rd. Calgary Barbell + Sheiko both anchor on this conservative-open + aggressive-close pattern.

5 VARIABLESPublished May 14, 2026Live Content

By Orbyd Editorial · AI Fit Hub Team

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Meet Day Attempt Selector

Plan powerlifting meet attempts with opener, second, and third attempt suggestions based on 1RM and confidence.

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Formula 5 variables Worked example Variations

Education · Not medical advice. Output is deterministic math from your inputs.Editorial standards Sponsor disclosure Corrections

Formula

Copy the exact expression or work through it step by step below.

 opener   = 0.92 to 0.93 × true_1RM        [should feel like an RPE 7-8 single]
second   = 0.97 to 0.99 × true_1RM        [RPE 9 single]
third    = 1.00 to 1.03 × true_1RM        [RPE 9.5-10, PR territory]

guard rails:
   never_open_above_top_training_single   [if best gym single is X, opener ≤ 0.95 × X]
   second_jump   = 5-10 kg (squat/dead) or 2.5-5 kg (bench)
   third_jump    = match or smaller than second jump

Variables

true_1RM

True one-rep max

Best 1RM hit in the training peak ~2-3 weeks before the meet. Different from gym-comfortable max — should reflect peaked conditions.

opener

Opener attempt

First of 3 attempts. The anchor — never bomb this. Pick weight you could hit on a bad day. 92% of true 1RM is the canonical safe number.

second

Second attempt

Aim for a PR or near-PR single. Should feel like RPE 9 if opener felt RPE 7. Most lifters bank meaningful total here.

third

Third attempt

PR or upper-PR territory. If the second went easy, push aggressive third; if second felt RPE 9.5+, stay closer to second weight (low jump).

guard_rails

Common pitfalls

Never open above top training single. Bench openers especially conservative (technical lift, easy to bomb). Don't take 3rds you've never hit in training.

Step By Step

1

Confirm true 1RM from peaking phase. Use a recent (≤3 weeks) heavy single. Don't open off a 1RM you haven't hit at peak.

Squat: peaked single at 235 kg, 2 weeks pre-meet. True 1RM target = 235.
2

Compute opener: 92-93% of true 1RM. Round to next lower competition increment (2.5 kg).

Opener: 0.92 × 235 = 216 → round down to 215 kg. (Should feel like RPE 7-8.)
3

Set 2nd: 97-99% of true 1RM. Confirm jump size: typically 5-7.5 kg for squat/dead, 2.5-5 kg for bench.

Second: 0.98 × 235 = 230. Jump from opener: 15 kg — large but ok for elite lifter; intermediate would split with a smaller 222.5 kg second.
4

Plan 3rd: 100-103% of true 1RM, conditional on 2nd feeling RPE 9 or lower.

Third: 240 kg (5 kg above 2nd, ~102% of 1RM target). If 2nd hit RPE 9, take 240. If 2nd hit RPE 9.5+, take 237.5 or hold at 235 PR.
5

On meet day: open conservatively. If you miss the opener, your second becomes your opener — you bomb out chasing what you could have banked.

If you bomb 215 kg opener, you have ONE attempt to make 215 (or below). Most meets allow staying at attempt weight but with reduced flight time.

Worked Example

Lifter with peaked squat 1RM = 235 kg, meet in 1 week

True 1RM (peaked)

235 kg

Opener: 0.92 × 235 = 216.2 → 215 kg Second: 0.98 × 235 = 230.3 → 230 kg (15 kg jump) Third: 1.02 × 235 = 239.7 → 240 kg (10 kg jump) If opener feels RPE 7 (easy 3 reps in tank): take all 3 as planned. If opener feels RPE 8 (one rep in tank): reduce second to 225 kg, third to 235. If opener bombs: re-take 215 kg (or 212.5 kg) for second.

Standard 3-attempt plan: 215 → 230 → 240. Total bank if all hit: 240 kg squat contribution. Risk-aware variant if opener felt heavy: 215 → 225 → 235 (banking PR but smaller jumps). The key: opener guarantees total. Bench is the most conservative lift (RPE 6-7 opener). Deadlift can go ~5% lower opener if fatigue from squat is high.

Common Variations

Calgary Barbell standard: opener at top gym warm-up (about 88-92% 1RM). Second at training PR. Third at meet PR. Conservative on bench specifically.

Boris Sheiko methodology: opener 90%, second 95-97%, third 100-103%. Slightly more conservative than Calgary.

Boomer / 'go for it' meet: opener at 95%, third at 105%+. Higher reward, higher bomb risk. Reasonable for in-form lifters at non-qualifying meets.

Bench bomb avoidance: take an extra-conservative opener (88-90% of true 1RM). Bench failures are more equipment- and groove-sensitive; technical bombing is common.

Off-day adjustment: if warm-ups feel 5-10% heavier than planned, drop ALL attempts by 5-7.5 kg. Don't try to make up for a bad day on attempt 3 — total wins meets, not heroics.

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Sources & References

Calgary Barbell — Meet Day Strategy Guide. — Calgary Barbell (Bryce Lewis) — practical meet methodology
Sheiko (2014). Powerlifting Coaching Manual. — Sheiko PowerLifting — Russian meet-day methodology
IPF Technical Rules Book — Attempt rules. — IPF — competition attempt regulations
Helms et al. (2018). Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training. — JSCR — RPE for attempt selection