INSTRUCTIONS

begin here

The primary goal is to lift the most weight possible. That means being wise with attempt selection. This sheet will help you
choose smart attempts and perform as best as possible on the day of the competition.

BEGIN

1 Enter your current/projected 1RMs, or a number you feel represents your third attempt for squat, bench press, and deadlift on the ATTEMPTS sheet. This will
automatically populate the attempts for you. Don't be stupid and populate unrealistic numbers

2 These attempts may need refining. Use the percentages to the right of the attempts to adjust them, based on your own needs. We suggest small adjustments, not radical
changes, if needed. Modify so that the difference between the first and second attempts are larger or equal to the difference between the second and third attempts.

3 Enter your past meet best performances, gym PRs, any relevant records, and notes in the spaces provided.
4 Read through the features below, and if you have further questions, don't hesitate to ask via email to hani@thestrengthathlete.com or info@thestrengthathlete.com

5 If you'd like, donate at www.thestrengthathlete.com/freebies

• The WARMUPS tab gives you an approximation of how to warm up for your opener. Refine as necessary based on your own preference
• There is a conversion tool for use from pounds to kilograms at the top of the WARMUPS tab. Enter your load in pounds or kilograms for accurate conversion.
ATTEMPT SELECTION - KGS
INFO: NAME male 18 HEIGHT 83 kgs Rack HT 14 BN Rack HT: 11 Safety:

CURRENT 1RMs ENTER HERE GOALS OF COMPETITION: IMPORTANT STATS

LBS. KGs • primary: lifting the most weight possible • the best are making, on average, 7.4 attempts
SQUAT 231 105 • secondary: achieving PRs • 19.1% miss their squat opener, 67% go on to miss an a
BENCH PRESS 231 105 • tertiary: winning (or placing in team scoring) • 15% miss their bench opener, 67% go on to miss an ad
DEADLIFT 231 105 • the strongest lifters aren't always the best lifters • 45.6% miss their 3rd squat
• the winners aren't always the strongest lifters • 50% miss their 3rd deadlift
• the winners are often those who make the most *raw lifters only, pooled from statistical data collected by Matt
ATTEMPTS FOR THE MEET: attempts

SQUAT BENCH PRESS DEADLIFT

ATTEMPTS: KGs LBS. %1RM ATTEMPTS: KGs LBS. %1RM ATTEMPTS: KGs LBS.
low 92.5 204 89% low 92.5 204 89% low 92.5 204
FIRST 95.0 209 91% FIRST 95.0 209 91% FIRST 95.0 209
high 95.0 209 92% high 95.0 209 92% high 95.0 209

difference: 5 kgs 11 lbs. 5% difference: 5 kgs 11 lbs. 5% difference: 5 kgs 11 lbs.

low 97.5 215 94% low 97.5 215 94% low 97.5 215
SECOND 100.0 220 96% SECOND 100.0 220 96% SECOND 100.0 220
high 100.0 220 97% high 100.0 220 97% high 100.0 220

difference: 5 kgs 11 lbs. 4% difference: 5 kgs 11 lbs. 4% difference: 5 kgs 11 lbs.

safe 102.5 226 98% safe 102.5 226 98% safe 102.5 226
THIRD 105.0 231 100% THIRD 105.0 231 100% THIRD 105.0 231
reach 105.0 231 102% reach 105.0 231 102% reach 105.0 231

RECORDS AGE DIV WT DIV TYPE RECORDS RECORDS

CHOOSE LEVEL ENTER n/a ENTER n/a ENTER n/a
CHOOSE LEVEL ENTER n/a ENTER n/a ENTER n/a
note: note:
BEST IN MEET 100.0 220 BEST IN MEET 100.0 220 BEST IN MEET 100.0 220
last PR: 100.0 220 @9.5 last PR: 100.0 220 last PR: 100.0 220
projected increase: 5kg 11lbs 5% projected increase: 5kg 11lbs 5% projected increase: 5kg 11lbs
notes: Make your opener easy. First attempt should be
roughly an easy triple or RPE 8.5. Second attempt builds
confidence and should be a virtual lock. Third attempt is
dependent on the second attempt's speed and decisiveness. If
second attempt goes well, go for a small PR on your third. If
you smoked your second, maybe take a bigger jump.
athlete notes:
notes: Same notes apply about building the total and opening
easy. Use the speed and comfort of the second attempt to
determine your third. Smaller jumps are more common on
bench press
athlete notes:
notes: Open light enough to save energy and stay in the meet.
Make the second attempt wise to set yourself up for a big
third attempt. If needed, third attempt changes allow you to
jockey for final placing, only if a win is in the cards
athlete notes:
 fed:
4 USAPL CARD NO: XXXXX

mpts
to miss an additional attempt
o miss an additional attempt

ected by Matt Gary

TOTAL WILKS
%1RM KGs LBS. COEFF
89% 277.5 612 185.23
91% 285.0 627 190.24
92% 285.0 627 190.24

5%

94% 292.5 645 195.24

96% 300.0 660 200.25
97% 300.0 660 200.25

4%

98% 307.5 678 205.26

100% 315.0 693 210.26
102% 315.0 693 210.26

ENTER n/a 0.0

ENTER n/a 0.0
note:
prev best: 300.0 661 200.2
straps 300.0 661 200.2
5% projected: 15kg 31.614lbs 10.0
 in the meet.
or a big
low you to
s

The Strength Athlete, LLC

www.thestrengthathlete.com
 WARMING UP:

yellow (15)
green (10)
blues (20)

white (5)
reds (25)

collar
CONVERSION TOOL:

###
3
enter lbs = 720 (326.6 kgs) 6 1 1 1 1 1 1 1 NOTE: Warmups are determined based on how we would typically warm up for y
these can be off both in number of reps, loads chosen, or progressive jumps. Fee
enter kgs = 225 (496.0 lbs) 4 0 0 0 0 0 0 1 preferences…this is simply a guide. We feel like its still a great guide, but only a g

yellow (15)

yellow (15)
green (10)

green (10)
blues (20)

blues (20)
SQUAT: BENCH:

white (5)

white (5)
reds (25)

reds (25)
collar

collar
###

###
weight: (kgs) reps weight: (kgs) reps

3
1 20.0 x 10 1 1 20.0 x 10 1
2 42.5 x 4-7 1 1 1 1 2 42.5 x 4-7 1 1 1 1
3 60.0 x 3 1 1 1 3 60.0 x 3 1 1 1
4 70.0 x 1 1 1 1 4 70.0 x 1 1 1 1
5 85.0 x 1 1 1 1 5 85.0 x 1 1 1 1
0.0 x 0.0 x
0.0 x 0.0 x
0.0 x 0.0 x
0.0 x 0.0 x

opener: 95 kgs opener: 95 kgs opener:

209 lbs 209 lbs
e would typically warm up for your opener. However, in many cases
sen, or progressive jumps. Feel free to adjust based on your own
still a great guide, but only a guide. yellow (15)
green (10)
blues (20)

DEADLIFT:
white (5)
reds (25)

collar
weight: (kgs) reps ###
3

1 20.0 x 10 1
2 42.5 x 4-7 1 1 1 1
3 60.0 x 3 1 1 1
4 70.0 x 1 1 1 1
5 85.0 x 1 1 1 1
0.0 x
0.0 x
0.0 x
0.0 x

opener: 95 kgs
209 lbs