Hello Athletes!

When you weigh in, you’ll need to provide your first attempt (only) for each lift in kilograms (KG). Conversion charts will be available—do not use your phone. Be prepared with your numbers in advance.

How to Choose Your First Attempt

• Your opener should be a weight you can confidently lift for 3 solid reps in training with proper commands.
• You cannot lower your attempt if you miss a lift, so choose wisely.
• There’s no limit on how much you can increase for later attempts, but big jumps can be a shock—know what works for you.
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Competition vs. Gym Lifting

• Meet conditions are different—don’t chase PRs at your first competition.
• Focus on good, solid lifts to avoid bombing out.
• If you miss all your squats, you can still compete in bench and deadlift, and we encourage you to continue!
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Lifting at a meet is how you learn—have fun and gain experience!

Danna Snow

www.usaplwa.com