The Strength Athlete, LLC

www.thestrengthathlete.com
We are an online powerlifting coaching service that advocates and promotes drug-free raw powerlifting as a means of physical and emotional self-
improvement. We use a four-pringed, evidence based approach that addresses training, nutrition, affective regulation (sports psychology), and
mobility/stability.

ATTEMPT SELECTION SHEET: WARMUP SHEET:

HOW TO USE: this is designed to help you better HOW TO USE: this is designed to help plan warm
manage powerlifting meets and expectations. ups in powerlifting competition. Using the Excel
Follow the steps below! file is as simple as 1, 2, 3!

1) Enter Preliminary Data 1) Starting Data

• Enter name, gender, age, height, weight, units, and • Enter what lift is coming up. If the event hasn't started,
rack heights if/when applicable then the squat is coming up

• Enter current or estimated 1RMs IN POUNDS in the • Find out when you lift by looking at the projected
yellow boxes spreadsheet at the meet or asking a scoring official.
This file accepts flights A-C and lifters numbered 1-20.

• Enter last PRs and best in-meet performances for • If there is time before the event (squat, bench, or
squat, bench press, and deadlift if you have them. deadlift), you can enter it in in minutes.

• How many lifters are in flights A, B, and C? If zero,

2) Modify leave the cell blank

• If the given plan is not to your liking, simply modify the • What time does the event start? Start time must be
percentage fields to accurately reflect your attempts. entered as "12:00 AM". These are used to time the
Note attempts must be given in increments of 2.5kg. warmups

3) Using the Sheet 2) If it's Currently Squat or Bench

• add notes as needed in the notes column. • Simply enter the present time, and who is lifting.
Warmup times are calculated automatically.
• Use the projected totals and Wilks information to
create a plan for your meet or mock meet. 3) Warming Up
• Enter the number of warmups you'd like to take, and
the amount of time between your warmups. Warmup
times are displayed in bold to the right. Kick some ass!

• Enter your warmups MANUALLY in the cells provided

based on how you warm up in training. An example is
provided.
 The Strength Athlete, LLC
www.thestrengthathlete.com
bryce@thestrengthathlete.com

ATHLETE INFORMATION: NAME male AGE HT 150 lbs SQ Rack HT 14 BN Rack HT: 11 SAFETIES 4
NAME
ENTER CURRENT 1RMs GOALS OF COMPETITION: IMPORTANT STATS gender
LBS. KGs • primary: lifting the most weight possible • the best are making, on average, 7.4 attempts a
SQUAT 500 226.80 • secondary: achieving PRs • 19.1% miss their squat opener, 67% go on to miss an additional attempt b
BENCH PRESS 285 129.27 • tertiary: winning (or placing in team scoring) • 15% miss their bench opener, 67% go on to miss an additional attempt c
DEADLIFT 400 181.44 • the strongest lifters aren't always the best lifters • 45.6% miss their 3rd squat d
ENTER HERE • the winners aren't always the strongest lifters • 50% miss their 3rd deadlift e
• the winners are often those who make the most attempts *raw lifters only, pooled from statistical data collected by Matt Gary f
ATTEMPTS FOR THE MEET:
SQUAT BENCH PRESS DEADLIFT TOTAL WILKS
ATTEMPTS: KGs LBS. %1RM last PR: ATTEMPTS: KGs LBS. %1RM last PR: ATTEMPTS: KGs LBS. %1RM last PR: KGs LBS. COEFF
FIRST 202.5 446 90% FIRST 115.0 254 90% FIRST 162.5 358 90% 480.0 1058 367.68
207.5 457 92% best in meet: 117.5 259 92% best in meet: 165.0 364 92% best in meet: 490.0 1080 375.32

SECOND 215.0 474 95% SECOND 122.5 270 95% SECOND 170.0 375 95% 507.5 1119 388.87
217.5 480 97% 125.0 276 97% 175.0 386 97% 517.5 1142 396.87

THIRD 225.0 496 100% THIRD 127.5 281 100% THIRD 180.0 397 100% 532.5 1174 407.99
230.0 507 102% 130.0 287 102% 185.0 408 102% 545.0 1202 417.72
237.5 524 105% 135.0 298 105% 190.0 419 105% 562.5 1241 431.27
notes: Make your opener easy. First attempt should be notes: Same notes apply about building the total notes: Open light enough to save energy and
roughly your best triple or RPE 8.5. Second attempt and opening easy. Use the speed and comfort of stay in the meet. Make the second attempt wise
builds confidence and should be a virtual lock. Third the second attempt to determine your third. to set yourself up for a big third attempt. If
attempt is dependent on the second attempt's speed Smaller jumps are more common on bench press needed, third attempt changes allow you to
and decisiveness. If second attempt goes well, go for a jockey for final placing, only if a win is in the
small PR on your third. If you smoked your second, cards
maybe take a bigger jump.
 - STARTING DATA -
What lift is coming up? Bench Press

When do you lift?

Flight: A
Number: 1

Added time before the event? minute(s)

1.
How many lifters in flight A? 10 lifters
How many lifters in flight B? 15 lifters
How many lifters in flight C? 12 lifters

START TIME? 9:00 AM

- IF BENCH OR DL IS COMING UP -

WHAT TIME IS IT NOW? 1:00 PM

if it's currently squat or bench press

2. Who is lifting now?

Flight: C
Number: 2
ATT: 3

WARMING UP:
# OF WARMUPS DESIRED 8
yellow (15)
(max 11) green (10)
blues (20)

white (5)
reds (25)

# warmups time (min) weight (lbs) 3

n/a 2 n/a

n/a 2 n/a

n/a 2 n/a

1 3 12:31 PM

2 3 135 x 5 12:34 PM 0 0 1 0 0 1

3 3 225 x 3 12:37 PM 1 0 0 1 0 1

3.
 4 5 315 x 2 12:40 PM 2 0 0 0 1 1

3. 5 5 405 x 1 12:45 PM 3 0 0 0 1 0

6 5 455 x 1 12:50 PM 3 0 1 0 0 0

7 8 495 x 1 12:55 PM 4 0 0 0 0 0

8 8 535 x 1 1:03 PM 4 0 0 0 1 1

You lift at roughly: 1:11 PM

1
0
###

1
1
collar
1 1

0 1

1 1

0 1

1 1
 PLATE CONVERSION

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

white (5)
reds (25)
SELECT

collar
###
weight (lbs)

3
500 lbs 4 0 0 0 0 0 1 1

500 lbs 4 0 0 0 0 0 1 1