💣 Zero Bomb-Outs, Only PRs: The Ultimate Powerlifting Meet Attempt Strategy for your Podium WIN!

Coach Marvin
Jul 14
5 min read

Updated: Jul 17

Introduction: Why Data-Driven Attempt Selection Strategy Wins Meets!

Deadlift by Powerlifters from Powerlifting Malaysia.

In a powerlifting meet, raw strength alone isn’t enough to guarantee success on meet day. Even the strongest athletes can bomb out if their attempt selection is poorly planned. Conversely, a well-structured strategy can turn a good lifter into a champion— maximising their total while minimising risks.

At MARViNSPIRE Performance, we’ve refined a proven attempt selection framework that has helped athletes achieve:

💣 0 Bomb-Outs

🏅 18 Podium Finishes

✅ 97% Opener Success Rate

📊 80% Overall Attempt Success Rate

🇲🇾 9 Malaysia National Records Broken

Whether you're a powerlifter, a powerlifting coach, or preparing for your next powerlifting meet, this guide will help you optimise your attempts for maximum success and to dominate the powerlifting meet.

Core Goals of the Strategy

1. Eliminate Bomb-Out Risk 💣

A bombing - out (failing all three attempts in a lift) is devastating. A conservative yet confident opener ensures you stay in the game.

2. Maximise Your Total 📈

Smart jumps between attempts allow you to push limits without overextending, leading to the highest possible total.

3. Manage Energy & Confidence 🔋

Powerlifting meets are like marathons, not sprints. Proper attempt selection preserves mental and physical energy for the heaviest lifts until the last deadlift attempts.

The Attempt Selection Framework

Our strategy breaks down each attempt into data-driven decisions, ensuring you make the right call under pressure.

1st Attempt: 1A, 1B
2nd Attempt: 2A, 2B, 2C
3rd Attempt: 3A, 3B, 3C, 3D

How to determine your attempt?

1st Attempt : 88% - 93% of 3A
2nd Attempt: 94% - 97% of 3A
3rd Attempt: Select from 3A, 3B, 3C, 3D
- 3A - Can be the athlete 1RM Training Max or Projected 1RM Training Max based on their training program (Can be 3-5% higher than their lifted 1RM MAX)

Powerlifting Meet Attempts Strategy Samples — Powerlifting Meet Attempts Strategy Sample

🔥 1st Attempt: Secure the Lift

⚪⚪⚪ Intent: To secure a confidence-building opener to guarantee a strong start and eliminate bomb-out risk.

How to Choose Your Opener?

Attempt Selection Guidelines: Must have completed at least 2 reps with good competition-standard form in training. This must be a high confidence lift!
Expected RPE: RPE 7.5-8.5

1st Attempt Selection Protocol

1A: Standard Opener: Select 88–93% of your planned 3A if:
✅ Meet Readiness Checklist confirms optimal state. (Refer to the Checklist below)
✅ Training data supports this weight as a conservative 2-rep lift

1B: Adjusted Opener: Reduce 2.5–5 kg from 1A if:
⚠️  Readiness Checklist flags issues. (Refer to the Checklist below)
⚠️  Warm-ups feel sluggish.
⚠️  Last-minute concerns arise (Equipment, nerves, health or mental)

📋 Meet Readiness Checklist.

☑️ Before locking in your opener, ask:

Did the athlete have insufficient rest after traveling a significant distance (3+ hours) to the powerlifting meet location before the meet day? (Rest: At least 7 hours of sleep)
Has the athlete had poor-quality sleep (less than 6 hours per night) for the past 3 consecutive days before the powerlifting meet?
Is the athlete experiencing any illness or (for female athletes) menstruation on the day of the powerlifting meet?
Has the athlete sustained any injuries prior to the powerlifting meet?
Has the athlete experienced any recent unforeseen life events that could impact their mental health? (E.g. loved one’s death, relationship changes, major family events, etc)
Does the athlete need to lose more than 10% of their body weight to make their weight class for the powerlifting meet?
Is the athlete showing any significant signs of fear or nervousness on powerlifting meet day? (Note: Pay special attention if this is the athlete’s first powerlifting meet)

⚠️ If there is at least ONE YES on the checklist above, please discuss with your powerlifting coach to review your powerlifting meet opener. The athlete may consider Attempt 1B to secure their lifting attempt first and avoid potential bomb-out.

🌊 2nd Attempt: Testing the Waters

📊 Intent: To assess athlete’s readiness for the final attempt while conserving energy for maximal strength performance.

How to Choose Your 2nd Attempt?

Attempt Selection Guidelines: Must have completed at least 1 rep with good competition-standard form consistently in training. This lift must be strong, but aggressive!
Expected RPE : RPE 9

2nd Attempt Selection Protocol

2A: Proceed as Planned
✅  1st attempt moved fast!
✅  Great Athlete's condition!
✅  Training history supports this weight.

2B: Strategic Reduction: Reduce 2.5–5kg from planned 2A if:
⚠️  1st attempt was a massive grind.
⚠️  Athlete shows doubt.
⚠️  External stressors exist.

2C: Repeat 1st Attempt: Re-attempt the 1st lift weight if:
🔄  1st attempt was missed.
🔄  Athlete shows significant nervousness.
🔄  Bomb-out Risk management is critical!

💥 3rd Attempt: Breaking Barriers

📈 Intent: To max out the athlete’s capacity with data-driven options to break a new meet PRs and dominate the platform for the win!

How to Choose Your Final Attempt?

Attempt Selection Guidelines: Completed 1 rep with acceptable technical breakdown OR it is the projected 1RM based on training data. The projected 1RM Max can be 3-5% higher than the athlete's maximum weight that was lifted during their training program.
Expected RPE : RPE 10 💥

3rd Attempt Selection Protocol

3A: Peak Performance Lift: The absolute max strength potential that the athlete can lift.
✅  2nd Attempt moved explosively and easy!
✅  Previous training indicates this weight is within reach.
✅  Meet day conditions are ideal - sleep, nutrition, and confidence!

3B: Grind-Tested Lift if;
⚠️ 2nd attempt was controlled but challenging grind.
⚠️ The athlete has proven grind capacity.

3C: Conservative Adjustment: Reduce 2.5–5 kg from 3B if:
❌ 2nd attempt was a maximal grind and less than 3 white light.
❌ Signs of fatigue or technical breakdown are present.

3D: Second-Attempt Redo: Repeat the 2nd attempt weight if;
⛔  The 2nd attempt was missed.
⛔  The miss was due to technical error.
⛔  Bomb-out Risk management is critical.

📌 Powerlifting Meet Checklist for Coaches and Athletes!

Familiarise yourself with the meet layout of the following key areas;
- Lifting Platform & Warm-Up Area
- Athlete Entrance/Exit Points
- Technical/Jury Table (For submitting attempts and clarifying "No Lift" calls)
- Lifters’ Roster Screen (For tracking flight orders)
- Restrooms (A critical yet often overlooked necessity!)
Secure a designated rest area in the Warm-Up Room
- Minimise unnecessary movement to conserve the athlete’s energy.
Note the Medical Team’s location
- Ensure quick access in case of emergencies.
Stay updated on Meet Announcements
- Listen for schedule changes or rule adjustments from meet organisers.
Foster a collaborative Environment
- Work closely with fellow coaches, athletes, handlers, and staff—let’s make it a successful and enjoyable experience for everyone!

🏆 Final Thoughts: Data-Driven Strategy Wins Meets

Powerlifting isn’t just about strength—it’s about intelligent attempt selection, mental toughness, and qualified guidance. A well-planned strategy ensures you never bomb out, while a great coach helps you execute it flawlessly.

✔ Guarantee a Total: No more zeros on the board and just PRs!

✔ Lift with Confidence: Every attempt is calculated for success.

✔ Unlock Your True Potential: PRs, podiums, and records aren’t luck—they’re the result of smart planning.

But here’s the truth: even the best strategy works better with a coach. A coach provides data driven decision-making with no emotional or rushed choices.