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 fed:
INFO: NAME male 15 HEIGHT 83 kgs Rack HT 14 BN Rack HT: 11 Safety: 4 USAPL CARD NO: XXXXX
NAM
CURRENT 1RMs ENTER HERE GOALS OF COMPETITION: IMPORTANT STATS gend
LBS. KGs • primary: lifting the most weight possible • the best are making, on average, 7.4 attempts a
SQUAT 309 140 • secondary: achieving PRs • 19.1% miss their squat opener, 67% go on to miss an additional attempt b
BENCH PRESS 220 100 • tertiary: winning (or placing in team scoring) • 15% miss their bench opener, 67% go on to miss an additional attempt c
DEADLIFT 419 190 • the strongest lifters aren't always the best lifters • 45.6% miss their 3rd squat d
• the winners aren't always the strongest lifters • 50% miss their 3rd deadlift e
• the winners are often those who make the most *raw lifters only, pooled from statistical data collected by Matt Gary f
ATTEMPTS FOR THE MEET: attempts

SQUAT BENCH PRESS DEADLIFT TOTAL WILKS k

ATTEMPTS: KGs LBS. %1RM ATTEMPTS: KGs LBS. %1RM ATTEMPTS: KGs LBS. %1RM KGs LBS. COEFF tota
low 122.5 270 89% low 87.5 193 89% low 167.5 369 89% 377.5 832 251.98 ###
FIRST 125.0 276 91% FIRST 90.0 198 91% FIRST 172.5 380 91% 387.5 854 258.66 ###
high 127.5 281 92% high 90.0 198 92% high 172.5 380 92% 390.0 859 260.32 ###
difference: 7.5 kgs 16 lbs. 5% difference: 5 kgs 11 lbs. 5% difference: 7.5 kgs 17 lbs. 5%

low 130.0 287 94% low 92.5 204 94% low 177.5 391 94% 400.0 882 267.00 ###
SECOND 132.5 292 96% SECOND 95.0 209 96% SECOND 180.0 397 96% 407.5 898 272.01 ###
high 135.0 298 97% high 95.0 209 97% high 182.5 402 97% 412.5 909 275.34 ###
difference: 7.5 kgs 17 lbs. 4% difference: 5 kgs 11 lbs. 4% difference: 10 kgs 22 lbs. 4%

safe 135.0 298 98% safe 97.5 215 98% safe 185.0 408 98% 417.5 921 278.68 ###
THIRD 140.0 309 100% THIRD 100.0 220 100% THIRD 190.0 419 100% 430.0 948 287.02 ###
reach 142.5 314 102% reach 100.0 220 102% reach 192.5 424 102% 435.0 958 290.36 ###

RECORDS AGE DIV WT DIV TYPE RECORDS RECORDS

CHOOSE LEVEL ENTER n/a ENTER n/a ENTER n/a ENTER n/a 0.0 ###
CHOOSE LEVEL ENTER n/a ENTER n/a ENTER n/a ENTER n/a 0.0 ###
note: note: note:
BEST IN MEET 100.0 220 BEST IN MEET 100.0 220 BEST IN MEET 100.0 220 prev best: 300.0 661 200.2 ###
last PR: 100.0 220 @9.5 last PR: 100.0 220 last PR: 100.0 220 straps 300.0 661 200.2 ###
projected increase: 40kg 89lbs 40% projected increase: 0kg 0lbs 0% projected increase: 90kg 199lbs 90% projected: 130kg
286.614lb 86.8
s
notes: Make your opener easy. First attempt should be notes: Same notes apply about building the total and opening notes: Open light enough to save energy and stay in the
roughly an easy triple or RPE 8.5. Second attempt builds easy. Use the speed and comfort of the second attempt to meet. Make the second attempt wise to set yourself up for a
confidence and should be a virtual lock. Third attempt is determine your third. Smaller jumps are more common on big third attempt. If needed, third attempt changes allow
dependent on the second attempt's speed and decisiveness. bench press you to jockey for final placing, only if a win is in the cards
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: athlete notes: athlete notes:

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 your opener. However, in many
cases these can be off both in number of reps, loads chosen, or progressive jumps. Feel free to adjust based on your
enter kgs = 225 (496.0 lbs) 4 0 0 0 0 0 0 1 own preferences…this is simply a guide. We feel like its still a great guide, but only a guide.

yellow (15)

yellow (15)

yellow (15)
green (10)

green (10)

green (10)
blues (20)

blues (20)

blues (20)
white (5)

white (5)

white (5)
SQUAT: reds (25) BENCH: DEADLIFT:

reds (25)

reds (25)
collar

collar

collar
###

###

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

3
1 20.0 x 10 1 1 20.0 x 5-7 1 1 20.0 x 10 1
2 60.0 x 4-7 1 1 1 2 42.5 x 3-5 1 1 1 2 60.0 x 4-7 1 1 1
3 70.0 x 3 1 1 1 3 52.5 x 1 1 1 1 3 102.5 x 3 1 1 1
4 85.0 x 1 1 1 1 4 70.0 x 1 1 1 1 4 142.5 x 2 1 1 1
5 110.0 x 1 1 1 1 1 5 82.5 x 1 1 1 1 1 5 160.0 x 1 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 0.0 x
0.0 x 0.0 x 0.0 x

opener: 125 kgs opener: 90 kgs opener: 172.5 kgs

276 lbs 198 lbs 380 lbs