Open conservative
The opener exists to get you on the board, not to impress. Pick roughly 90 percent of your current max, a weight you have hit even on a bad day, so you have three lifts to build from.
How do I pick attempts for a meet?
Open around 90 percent of your training max, take a solid PR second, and go for a small PR on the third.
The quick answer
Your opener should be a weight you could hit for a double any day, roughly 90 to 93 percent of your best single, so you bank three lifts and calm your nerves. Make the second attempt around 95 to 97 percent, a weight you are confident in, and save the third for a small stretch, a 1 to 3 percent PR or whatever the platform calls for. Never open with a max, missed openers ruin meets.
How to think about it
Build to a confident second
The second attempt should be about 95 to 97 percent, near a lift you know you own. This is usually the weight that determines your total, so prioritise making it over chasing a big number.
Reserve the third for a PR
Only the third attempt should be a genuine gamble. Base it on how the second felt and bar speed, adding a small jump for a 1 to 3 percent PR rather than a hero attempt.
Do this
- Base numbers on a recent maxUse a true current single, not last year's PR, to set percentages.
- Open at 90 percentA weight you could hit for a double even under meet nerves.
- Second at 95 to 97 percentConfident and likely to secure your total.
- Third off bar speedAdd a small jump only if the second moved well.
Keep going
How SUUPR helps
Open around 90 percent of your training max, take a solid PR second, and go for a small PR on the third.