2019 TSA Attempt Selection Page
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INSTRUCTIONS
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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.
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1Click the three dots in the upper right hand corner of the athlete photo and select "Replace image..." and replace with an athlete photo of your choosing
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2Directly below, fill in athlete name, gender, bodyweight, rack height, and so on. Gender and bodyweight affect Wilks score. Once you enter your name, previous competition records will auto-populate down below.
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3At the top, enter current/projected 1RMs, or a number you feel represents your third attempt for squat, bench press, and deadlift. This will automatically populate the attempts for you. You can select for entering/using the sheet in pounds or kilograms. Try to use a heavy set of three or fewer reps at RPE 8 or higher or 88% or higher as information. The better information you have, the better the attempts.
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4These 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 and not radical changes, if needed. Modify so that the difference between first and second attempts are equal or larger than the difference between second and third attempts.
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5If you entered a name and records are available, past meet best performances will auto-populate. You can enter gym/training PRs and notes in the spaces provided. In this new version, records are automatically pulled in for USA Powerlifting and IPF for national and international records. Use these to help guide your decision-making.
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6Below the attempts, you'll see some suggested warmup progressions. Customize these to fit your needs by overwriting the cells and adding more warmups as needed. Below, the page will show you how to load the bar in kilos or pounds. Use the provided selector.
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7Aim to be done with warmups approximately 8 lifters or 8 minutes before your first attempt, plus or minus a few minutes.
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8Print the sheet in portrait mode on 8.5 x 11 or A4 paper. There is space at the bottom for game day note-taking.
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9If you'd like, donate at www.thestrengthathlete.com/freebies
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TIPS
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•Utilize video or a second pair of eyes on your second attempt to help determine bar speed and make the call for your third attempt more refined.
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•Don't focus on your competition's lifts until second and third attempt deadlifts. If you are in a tight race for a big competition, plan ahead and hire a game day coach so you don't have to be Rainman while trying to lift.
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•Bench press top end strength sneaks up on you quicker. Plan for smaller jumps.
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•2.5kg meet PRs are perfectly acceptable. Adding these up over years amounts to massive progress.
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•Try not to be fixated on milestone numbers. They will come with time.
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•Dominate the barbell. Approach the platform with high confidence, knowing that you've put in the work to be successful. Have fun.