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Meet Day Calculator

Plan your powerlifting meet day attempts with optimal weight selection

Lift Info

Your best recent gym lift for this movement

If multi-rep, we estimate your true 1RM

Lifter Profile

How many sanctioned meets have you competed in

Attempt Strategy

Projected Max

Your Attempt Plan

Strategy Notes

Meet Day Tips

  • • Warm-up timing: Start warming up when the lifter 8-10 spots before you is on the platform
  • • Opener selection: Your opener should be a weight you can hit for an easy triple on your worst day
  • • Jumps between attempts: Keep jumps manageable (5-7.5% between attempts is typical)
  • • Trust the plan: Don't chase numbers mid-meet unless everything feels exceptional
  • • Hydration: Sip water between attempts, don't chug large amounts
  • • Commands: Practice commands before meet day (start, press, rack / down)

Related Calculators

E1RM Calculator Estimate your one-rep max Plate Calculator Load the right plates on the bar Backoff Sets Calculate your back-off weights

How to Pick Your Attempts

Attempt selection is one of the most important aspects of a successful powerlifting meet. A well-planned attempt strategy maximizes your total while minimizing the risk of missed lifts.

Attempt 1 (Opener): Should be a weight you can hit for a comfortable double or triple in training. The goal is to go 1-for-1 and build confidence. Most experienced coaches recommend opening at 88-93% of your gym max.

Attempt 2 (Building Lift): A moderate jump that builds toward your third attempt. This should feel challenging but doable. Typically 93-97% of your gym max.

Attempt 3 (Go Lift): This is where you chase a PR or play it safe to secure your total. If attempts 1 and 2 moved well, go for the PR. If you are grinding, take a small jump or repeat your second attempt.

Remember: going 9/9 (all white lights) will almost always produce a better total than going 6/9 with bigger numbers.

Frequently Asked Questions

Absolutely. For your first meet, select the "First Meet" experience level and "Conservative" strategy. Your opener should be a weight you can hit for a comfortable triple on your worst day. The meet environment (adrenaline, nerves, timing) affects performance unpredictably. Going 9/9 at lighter weights will give you a better total and experience than bombing out chasing heavy numbers.
If your opener felt heavier than expected, reduce the jump to your second attempt. Instead of going to your planned second, take a smaller increase (2.5-5 kg / 5-10 lb). If your opener was a grind, consider repeating the same weight for your second attempt to secure at least two good lifts. Being conservative mid-meet is almost always the right call.
Yes. Equipped lifters (wraps, single-ply, multi-ply) often see a larger difference between gym training and meet performance due to equipment handling, warm-up timing, and the supportive gear itself. Equipped lifters may open at a slightly lower percentage of their equipped max but can take larger jumps as the equipment "kicks in" on heavier loads.
If you miss your second attempt, you have two options: repeat the same weight for your third attempt, or take a small reduction (2.5 kg / 5 lb). Do not increase the weight after a missed lift. Securing a good lift on your third attempt is critical for your total. Analyze why you missed - was it a technical error, fatigue, or the weight was simply too heavy?
Typical jumps between attempts are 5-7.5% for squat and deadlift, and 3-5% for bench press (where smaller increments make a bigger difference). For example, if you squat 180 kg as your opener, a 7.5% jump puts your second at ~192.5 kg. Keep jumps consistent and avoid emotional decisions based on how competitors are lifting.

Attempt recommendations are estimates based on common coaching guidelines. Actual attempt selection should account for your training cycle, peaking protocol, and meet conditions. Always consult your coach for personalized attempt planning.