Attempt Strategy

In streetlifting competition, you typically receive three attempts per lift. How you select and execute these attempts can mean the difference between a personal record and a disappointing performance. This lesson covers the strategic principles of attempt selection and execution.

Attempt Structure Overview

The Three-Attempt Format

Most streetlifting competitions allow three attempts per lift:

First attempt (opener): Conservative, guarantee a valid lift
Second attempt: Moderate increase, build toward target
Third attempt: Maximum effort or record attempt

Your best successful lift counts toward your total.

Goals for Each Attempt

Attempt	Primary Goal	Risk Level
First	Secure a total	Very low
Second	Build momentum	Low-moderate
Third	Maximize total	Moderate-high

Selecting Your Opening Attempt

The 90% Rule

A common guideline for openers: Choose a weight you could hit for 3 reps on your worst day.

Practical calculation:

Estimate your 3RM (three-rep max)
Your opener should be at or below this weight
Typically 88-92% of your projected 1RM

Why Conservative Openers Work

Builds confidence: Success breeds success
Eliminates pressure: You have a total on the board
Allows assessment: Gauge how you feel before heavier attempts
Protects against mishaps: Equipment issues, judge strictness, nerves

Opening Attempt Examples

Projected 1RM	Recommended Opener	Percentage
+50 kg	+44-46 kg	88-92%
+70 kg	+62-65 kg	89-93%
+90 kg	+80-83 kg	89-92%

Signs Your Opener is Right

You've hit it for reps in training
It feels comfortable and automatic
You're confident walking up to it
It's within your "no-doubt" range

Planning Second Attempts

Standard Progression

After a successful opener, second attempts typically increase by:

Conservative: 4-6% of opener
Moderate: 6-8% of opener
Aggressive: 8-10%+ of opener

Adjusting Based on First Attempt

If opener felt easy:

Take your planned jump or slightly more
Confidence is high, capitalize on it

If opener felt hard:

Reduce the planned jump
Reassess your third attempt target

If opener was missed:

Consider retaking the same weight
Or make a minimal increase if technical error

Second Attempt Goals

Move closer to your target total
Maintain technical consistency
Build psychological momentum
Set up your third attempt appropriately

Third Attempt Strategy

Scenarios for Third Attempts

Scenario 1: On track for planned total

Take your target weight
Execute with full commitment
Accept the risk for the reward

Scenario 2: Ahead of plan

Consider pushing beyond target
Assess competition situation
Decide based on risk tolerance

Scenario 3: Behind plan

Decide: Secure what's available vs. go for broke
Consider competition standings
Accept that the day may not be optimal

When to Play It Safe

You need the lift to stay in medal contention
The competition is close and every kilo matters
You're attempting a qualifying total
You're coming back from injury

When to Go for It

You're well ahead in competition
It's a record attempt you've been building toward
You have nothing to lose
You're feeling exceptionally strong

Competition-Specific Considerations

Reading the Competition

Stay aware of your competitors:

What are they attempting?
Where do you stand in the rankings?
Does their attempt selection affect yours?

Note: Focus primarily on your own performance, but tactical awareness can inform marginal decisions.

Attempt Timing

Some competitions allow strategic timing:

Later attempts may benefit from seeing competitors
Earlier attempts reduce waiting and anxiety
Follow your preference and warm-up schedule

Adjusting to the Day

Even the best plan may need adjustment:

Equipment feels different than training
Judging is stricter or more lenient than expected
Energy levels are higher or lower than anticipated

Flexibility is key: Have a primary plan and backup options.

Attempt Selection Worksheet

Before competition, complete this for each lift:

Weighted Pull-Up

Training 1RM (or recent best): _____ Projected competition 1RM: _____ Opener (88-92%): _____ Second attempt range: _____ to _____ Target third attempt: _____ Dream third attempt: _____

Weighted Dip

Common Attempt Selection Mistakes

Opening Too Heavy

Problem: Miss opener, no total secured
Cause: Overconfidence, ego, poor planning
Solution: Follow the 90% rule strictly

Jumping Too Much Too Soon

Problem: Second attempt fails, limited third options
Cause: First attempt felt very easy
Solution: Stick to planned jumps unless clear evidence supports change

Chasing Competitors

Problem: Abandoning your plan to match others
Cause: Ego, competitive pressure
Solution: Focus on your own performance and plan

Not Adjusting When Needed

Problem: Taking a planned third when evidence suggests it's too heavy
Cause: Rigid thinking, denial
Solution: Have backup plans, stay rational

Emotional Decision Making

Problem: Making attempt selections based on feelings rather than evidence
Cause: Adrenaline, pressure, disappointment
Solution: Have a handler or coach help with decisions

Working with a Handler

The Handler's Role

A good handler can:

Track competition flow
Remind you of your plan
Provide objective assessment
Submit attempts and manage timing
Keep you calm and focused

Handler Communication

Establish clear communication:

Pre-plan primary and backup attempts
Agree on signals or keywords
Trust their objectivity in the moment

Practice Attempt Selection

Mock Competitions

Run through attempt selection in training:

Treat heavy singles as openers
Practice progressing through "attempts"
Learn how different weights feel on different days

Post-Training Analysis

After heavy sessions, ask:

What would my opener have been?
How would I have progressed?
Did I choose appropriate weights?

Conclusion

Successful attempt selection balances ambition with pragmatism. Conservative openers protect your total, well-planned second attempts build momentum, and informed third attempts maximize your performance. Prepare thoroughly, remain flexible on competition day, and trust the process you've developed through training.