Start with recent, successful singles performed to your competition's standards. This worksheet creates a tentative plan; it cannot predict your readiness, judging or how a lift will feel on the day.
What the presets mean
These are this site's planning examples, not federation rules or validated coaching prescriptions. Conservative uses 88%, 94% and 98%; balanced uses 90%, 96% and 100%; ambitious uses 92%, 98% and 102% of each entered reference single. All suggestions round down to your selected increment.
Example: 220 / 150 / 250 kg
With the balanced preset and a 2.5 kg increment, squat attempts are 197.5, 210 and 220 kg; bench attempts are 135, 142.5 and 150 kg; deadlift attempts are 225, 240 and 250 kg. The projected 620 kg total assumes the best planned lift in each discipline is successful. It is not a guaranteed meet total.
Adjust after every attempt
A missed lift changes the plan. Identify whether it was a command, depth, technical or strength problem before choosing the next weight. A successful but unexpectedly difficult second attempt is a reason to reassess the third, rather than follow a pre-written number automatically. Confirm changes with your handler and the meet's submission deadlines.
Choose a dependable opener
Use a lift you can reproduce under commands and in realistic conditions. A gym personal best with questionable depth or a touch-and-go bench is a poor reference for a judged competition single. When the arithmetic produces equal rounded attempts, the worksheet flags it: adjust the plan according to the applicable rules.
Limitations
The kg and lb inputs are independent presets, not automatic conversion. The increment is editable because equipment and competition requirements differ. Record attempts separately on meet day; this page does not submit attempts or store your inputs on our server.
Next: load the bar or understand a competition total.