Milestone map
Milestone map
3 milestones
Build a 3× BW total in training
16–24 weeks
Establish current competition-depth squat, bench, and deadlift maxes and begin structured programming toward a 3× bodyweight total. Work with a coach or an established powerlifting program (GZCLP, Juggernaut, or equivalent). This milestone confirms readiness to compete.
Proof required
Submit: (1) video of competition-depth squat, paused bench, and conventional or sumo deadlift at or above 3× BW combined; (2) current bodyweight measurement; (3) training program you are following.
What gets checked
- Squat reaches competition depth (hip crease below knee) in the video — high squats are disqualified
- Bench includes a pause at the chest — touch-and-go not competition standard
- Total is sum of all three maxes and is ≥3× bodyweight — arithmetic shown
Common mistakes
- High squatting and counting it — competition judges will red-light any squat above parallel
- Training each lift independently without programming the peaking cycle for all three simultaneously
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check all three lifts meet IPF competition standards (depth, pause, lockout)
- Verify bodyweight is current — not from weeks ago
- Confirm total calculation is accurate
Compete and post a 3.5× BW total
12–16 weeks between meets
Enter a sanctioned powerlifting meet (IPF, USPA, or WRPF) and post a total of 3.5× bodyweight. A sanctioned meet puts your lifts under referee judging — three referees, each with a white light for passed and red for failed lift. Your total appears on OpenPowerlifting.org after the meet.
Proof required
Submit: (1) OpenPowerlifting results link or screenshot showing your name, federation, total, and bodyweight; (2) video of your competition squat, bench, and deadlift.
What gets checked
- OpenPowerlifting entry is from a real sanctioned meet — not a club record
- Total on record is ≥3.5× bodyweight stated in the entry
- Competition video shows at least two white lights on each passed lift
Common mistakes
- Bombing out on squat (going 0/3) — the meet total is zero even with strong bench and deadlift
- Attempting 4× BW totals before consistently making 3× BW competition lifts
Resources
Foundationstart here
What a verifier looks for
- Confirm the meet appears on OpenPowerlifting — not just self-reported
- Check total is 3.5× minimum bodyweight at weigh-in
Post 4× BW total at sanctioned meet
12–18 months from the 3× BW milestone
Achieve a 4× bodyweight total at a sanctioned powerlifting competition. This puts you in the top percentile of competitive powerlifters worldwide. At this level, programming and peak management are as important as the training itself. Your total appears on OpenPowerlifting.org.
Proof required
Submit: (1) OpenPowerlifting entry link showing your name, total, bodyweight, federation, and date; (2) video of all three competition lifts passing with white lights.
What gets checked
- OpenPowerlifting entry shows total ÷ bodyweight ≥ 4.0 — the arithmetic must hold
- All three lifts shown passing with referee white lights in the video
- Federation is IPF-affiliated (USAPL, IPF, WRPF, or equivalent) — gym totals do not count
Common mistakes
- Rushing weight class cuts — losing too much mass before a meet tanks all three lifts
- Focusing only on the deadlift (strongest lift for most) while neglecting squat and bench programming
Resources
Foundationstart here
What a verifier looks for
- Check the OpenPowerlifting entry — it must show the federation and date
- Verify total ÷ bodyweight ≥ 4.0 — not an estimate
- Confirm video shows all three competition lifts with white lights