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Powerlifting Meet Day Flow

Opener, second, third - how to pick attempts to hit a personal best without bombing.

A free, animated powerlifting meet day flow you can read here or embed on any website, from Scrollchart.

Powerlifting Meet Day Flow

Powerlifting Meet Day FlowPick opener you can hit on a bad day, second for a strong day, third for a PR.Select attemptsbased on gym 1RMOpener90% gym 1RMSecond98% gym 1RMThird101 to 103%Missed openerrepeat or -2.5 kgMissed secondrepeat same weightMissed thirdretry or -2.5 kgTotal scorebest of three per liftBomb-out ruleThree misses on a lift = 0 totalOpener must be a guaranteed liftAttempt jumpsOpener to second: ~8%Second to third: ~3 to 5%9 attempts total across squat, bench, deadlift. Total = sum of best of three per lift.

Decision tree for opener (90% gym 1RM), second (98%), third (101-103%), with branches for missed lifts.

Good for

  • Powerlifting articles teaching first-time competitors how to pick safe and aggressive attempts
  • Coach education on running an athlete through warm-ups and attempt selection on platform day
  • Programming guides explaining why the opener should be the lifters guaranteed-on-a-bad-day lift

Source & accuracy

This powerlifting meet day flow is an editorial illustration built to represent the concept accurately. Where it shows figures, they are typical or representative values chosen to make the relationship clear, not a single underlying dataset. The diagram and its explainer are reviewed and maintained centrally, and updated over time as understanding improves.

Why each lift gets three attempts

In a sanctioned powerlifting meet you get three attempts at the squat, three at the bench press, and three at the deadlift. Your best successful single in each lift counts toward your total, and the total decides placing. Three good lifts on the board, and zero good lifts in any one movement, is called bombing out: it removes you from the total entirely, which is why attempt selection is a strategy problem, not just a strength problem.

The conventional logic is opener for certainty, second for a solid personal marker, third for the reach.

Choosing opener, second, and third sensibly

A common approach sets the opener at a weight you could hit even on a flat day, often something you can move for a couple of clean reps in training, so you bank a number and settle the nerves. The second attempt is usually close to or at a recent training best, the lift you are confident you own that day. The third is where you chase a new record, informed by how the first two felt and moved.

These are general guidelines, not individual coaching. Real attempt selection should account for your training data, recovery, weight class, and a coach watching bar speed in the room.

Embed this diagram

Add this animated powerlifting meet day flow to your own site. Copy one line of HTML, or use the embed builder for theme and sizing options.

Reference

What this is
A free, embeddable, animated powerlifting meet day flow for any website.
Who uses it
Fitness blogs, Coaches & personal trainers.
How to embed
Copy one line of HTML. No signup. No watermark. Works in WordPress, Webflow, Ghost, Substack, plain HTML.
File size
iframe embed, ~80 KB gzipped (loads on demand, does not block your page paint).
License
Free forever. Editorial explainer text included; updated centrally over time.

Embed format options

Copy the universal HTML snippet, the WordPress shortcode, or an iframe fallback - see the WordPress plugin page for details. Any format keeps the same Core Web Vitals profile and the same explainer text.

Embed snippet
<div data-scrollchart="powerlifting-meet-day" data-scrollchart-v="1"></div>
<script src="https://scrollchart.com/embed.js" async></script>

Frequently asked questions

Where can I get a free animated "Powerlifting Meet Day Flow" for my website?
Scrollchart provides "Powerlifting Meet Day Flow" as a free, embeddable animated diagram you can add to any website with one line of HTML. No signup is required and there is no watermark. The diagram and its explainer text are served from scrollchart.com, so the embed stays current without any maintenance on your end.
How do I embed a powerlifting meet day flow diagram in a health or wellness blog?
Copy the HTML snippet from the Scrollchart diagram page and paste it into any post or page in your CMS. It works in WordPress, Webflow, Ghost, Substack, and plain HTML without any plugin or account. The diagram renders as animated SVG directly in your page, so search engines can index the accompanying explainer text.