Youth is wasted on the young

[Insectoid]

This post contained the beginnings of an autobiography when I first wrote it. Here's a summary: I started going to the gym at 14 in an effort to lose weight. I went from 200< lbs to about 140, became interested in the barbell lifts, and entered my first powerlifting meet at 15.


Since I'd like to continue participating in powerlifting, I'll use this post as something of a meet log (heh). Weights are in kg/lbs:


Rio Grande Valley Fall Classic - 11/11/17

Division - T1 93/205
Bodyweight - 88.70/195.6

Squat - 107.5/236, 115/254, 120/265
Bench - 77.5/171 (jumped the start command), 85/187, 92.5/204
Deadlift - 102.5/225, 112.5/248, 117.5/259

Overall - 8/9, 330/728 total, 212.26 Wilks


USAPL Rove Open - 10/27/18

Divison - T2 83/183
Bodyweight - 82.30/181.5

Squat* - 113.4/250, 124.7/275 (10lb meet PR), 133.8/295 (miss)
Bench - 88.5/195, 97.5/215, 104.3/230 (25lb meet PR, 5lb all-time PR)
Deadlift - 136.1/300, 149.7/330 (71lb meet PR, 15lb all-time PR), 158.8/350 (miss)

Overall - 7/9, 378.8/835 total (107 lb PR), 254.14 Wilks (+41.88)

*switched to high bar ~8 weeks before this meet


USAPL 2018 Team Phoinix Holiday Classic - 12/15/18

Division - T2 83/183
Bodyweight - 81.40/179.4

Squat - 120/265 (high), 120/265 (high?), 120/265
Bench - 102.5/226, 107.5/237 (jumped the press command), 107.5/237 (fail)
Deadlift - 142.5/314, 152.5/336, 155/341 (11lb meet PR, 6lb all-time PR)

Overall - 5/9, 377.5/832 total, 254.93 Wilks (+0.79*)

*lol

[cole]

Pretty strong for being so young. It's great you're starting so early and seem to have high awareness. I wish i would have started strength training at your age. Glad you found us

[Wilhelm]

Welcome to Exodus, @Insectoid!
Thank you for adding your log.

Man, you have so much in the way of gains ahead of you.

[mgil]

Being in the prime of your hormonal abilities, you can pile on volume. The Bridge would work well and skimming Austin Baraki’s log over on BBM gives insight as to where you’d do next.

Thanks for joining up and starting a log. If you’ve got questions or need a video form check, feel free to post them!

[mgil]

I’ll also add, @Insectoid, I wouldn’t put ~185 at 5’11” and 15yo as being gravely underweight. Pointing to you being in that hormonal prime, you should be able to put on mass very cleanly with good nutrition and adequate programming.

[cole]

I’ll also add, @Insectoid, I wouldn’t put ~185 at 5’11” and 15yo as being gravely underweight. Pointing to you being in that hormonal prime, you should be able to put on mass very cleanly with good nutrition and adequate programming.

Shit, 5'11 185 is good size for a full grown man. Our boy@Insectoid is gonna be a beast

[Insectoid]

Thanks for the warm welcomes guys Happy New Year

I’ll also add, @Insectoid, I wouldn’t put ~185 at 5’11” and 15yo as being gravely underweight. Pointing to you being in that hormonal prime, you should be able to put on mass very cleanly with good nutrition and adequate programming.

I completely agree. I may be gravely underweight by Rippetoan standards, but I fill out my frame decently and certainly have room to get stronger, even as I shed a few pounds. Being a young carnivorous male helps.

1/1/18

181.0 lbs this morning

Deadlift w/ belt 185x3x5



First time in about 6 weeks that I've deadlifted with my belt (4 in, 10 mm). Although I'm not short and my anthropometry isn't too weird, I've always struggled with keeping a flat back on the deadlift with my belt on. I adjusted the tightness and moved the belt up a little, and while I wish I kept my lower back tighter on the last couple reps, I think I did a decent job today. I've got a bad habit of rocking onto my toes as I bring my shins to the bar, and I need to remember to drag the bar up my legs, especially on the supinated side (I use an alternate grip).

Also, is there anything wrong with my fairly uncontrolled eccentric (other than that it makes me an ostentatious, histrionic pussy)? I've seen some people essentially drop the bar like I'm doing, while others advocate that "the way down should look like the way up".

Bench 167.5x4@7, 177.5x4@8, 187.5x4@9, 182.5x4@8.5 (supposed to be @9)



Looks like there was some elbow flare off the chest, but nothing too bad. I recorded 182.5 from directly behind the bench and my forearms were nearly vertical. My grip may have been a tad asymmetrical.

Squat w/ belt 155x5@6, 175x5@7, 195x5@8 x 3 sets



I was happy with these. Nice quick eccentric, getting a lot of bounce at the bottom but little to no lumbar flexion, knees are in line with the toes.

Chins AMRAP in 7 minutes 8,5,4,4 (21)

Where do you guys think I could improve with regards to technique? Thanks!

[PatrickDB]

Deadlift w/ belt 185x3x5



First time in about 6 weeks that I've deadlifted with my belt (4 in, 10 mm). Although I'm not short and my anthropometry isn't too weird, I've always struggled with keeping a flat back on the deadlift with my belt on.

Hey dude! I think I know what your problem is.

Your setup is a little off. Specifically, you're too far forward. In the SS pulling model, the bar should be under your shoulder blades before you pull. But here your shoulder blades are ahead of the bar. Note that if you pause on the ascent while the bar is at mid-shin, it's moved under your shoulder blades.

What's causing this is that when you bring your shins to the bar, you just lean forward into the bar instead of dropping your hips. (I know the book says not to drop the hips during this step, but the book is LYING and WRONG. Note it hedges later with "rock back onto your heels if necessary" to compensate for this problem.)

SSCs Baraki and Thrall discuss this exact error in a video:

[PatrickDB]

Looks like there was some elbow flare off the chest, but nothing too bad.

Also, I think this flare is actually desirable.

See: https://www.strongerbyscience.com/why-y ... -benching/

[cwd]

@Insectoid, you are setting down the deadlift properly, carry on.

[mgil]

@Insectoid, you are setting down the deadlift properly, carry on.

+1

Also, if you're pulling 3 sets on DL, consider using straps for the second two sets. You'll get a little less twist on the pull as a result.

[PatrickDB]

+1

Could you please confirm that my posts above are intelligent, and that I'm not leading this fine young man astray?

Ever since you pointed out that I was too far forward on the deadlift, I see it everywhere...

[mgil]

+1

Could you please confirm that my posts above are intelligent, and that I'm not leading this fine young man astray?

Ever since you pointed out that I was too far forward on the deadlift, I see it everywhere...

Most folks have a tough time executing the SS DL model well. I think the "don't move the bar!!!" rhetoric freezes people in place and keeps hips high.



Hips should set up where they need to be to pull. If they are too low, they will rise to where they need to be to pull. So setting up too low might not be "optimal" but the body adjusts quickly. If the hips are too high, they cannot drop, and will often force rounding.

[omaniphil]

+1

Could you please confirm that my posts above are intelligent, and that I'm not leading this fine young man astray?

Ever since you pointed out that I was too far forward on the deadlift, I see it everywhere...

I agree that he looks a little forward of the bar, and the hips are high, but the deadlifts themselves look pretty good, so it might be ok? If there were more back rounding, I'd probably implement your changes, but the low back stays fairly tight throughout, so I think its probably fine.

[PatrickDB]

Being that forward is a less efficient pulling position. Like trying to SLDL everything.

[Insectoid]

1/3/18

180.8 this morning

2ct Paused Squat w/belt

160x4@7, 175x4@8, 190x4@9, 190x4@9.5

For the last few weeks I've been able to do two sets across at 9, but I guess next week I'll drop the weight a little on the second set.

Press w/ belt

100x5@6, 110x5@7.5, 115x4@oops, 105x5@8, 105x5@8, 105x5@9

Overshot a little today. Last week I hit 117.5x5@8, but today I was forgetting to squeeze my ass for the entire rep. The three sets at 105 were much better, and by the last one I was just fatigued. No big deal.

Barbell rows

115x3x10

I'm using a good bit of body english on these. How do you guys do your rows, strict or not so strict?


Thanks for the advice on the deadlifts @PatrickDB @omaniphil @cwd @mgil. I'll look into getting some straps, any recommendations? I've heard good things about Ironmind's Strong Enough straps.

[PatrickDB]

Barbell rows

115x3x10

I'm using a good bit of body english on these. How do you guys do your rows, strict or not so strict?

There was some discussion on here a few weeks ago to the effect that performing these with a lot of english, as "belly cleans," is not a good idea.

Personally, I can't keep a flat back on barbell rows and inevitably feel they tax mainly my hamstrings, not my back. I've switched to doing one-arm dumbbell rows in a sort of "3 point" style with one hand on a bench in front of me. I like these.

[PatrickDB]

Thanks for the advice on the deadlifts @PatrickDB @omaniphil @cwd @mgil. I'll look into getting some straps, any recommendations? I've heard good things about Ironmind's Strong Enough straps.

See this thread:
viewtopic.php?f=10&t=29

[Insectoid]

1/5/18

181.4 lbs

Deadlift w/ belt 190x3x5



These didn't look great today. I was having lots of trouble keeping my lower back flat. I was probably still forward today.

Bench 145x5@6, 155x5@7, 165x5@8, 165x5@8, 165x5@9, 155x5@8

Bench felt fine today.

Squat w/o belt

95x8@6, 115x8@7, 135x9@8 (miscounted reps), 145x8@8

In the past I have been doing these with a belt. I obviously had to take a little weight off the bar, but these felt decent.

Chins (7 minute AMRAP) 7,6,4,5 (22)


I'm a bit confused about my deadlifts today. Monday's deadlifts were the best I'd ever done, I think, even if I was a bit forward of the bar. I'm pretty sure my belt was in the same place today, I didn't adjust the tightness or anything else. My grip (right where the knurl starts) and stance (just inside of grip) were the same. I guess I just wasn't squeezing my chest up enough. Maybe I wasn't recovered? Being in a cut inherently compromises recovery to some extent (I think). My cheaty rows on Wednesday may have fatigued my back as well, and I should probably take my belt off for the pause squats. Jordan and Austin recommend doing supplemental lifts without a belt to keep the weight on the bar a little lower, but for some reason I haven't been following this advice. I do feel a little silly talking about fatigue and recovery while having such light lifts, but I suppose these principles still apply to me.

Anyways, I think I'll keep the belt off for the supplemental squats, and maybe switch rows out for chins on Wednesday to spare my lower back. If you have any advice, I would really appreciate it

[PatrickDB]

I'm a bit confused about my deadlifts today.

I'm guessing they felt worse because you were even more forward. Pause at 15 seconds on your Monday video and compare to 10 seconds on today's video. You go to having some angle in your back (Wednesday) to being completely horizontal (today). The bar is right under the top of your stomach. I'll bet you everything feels great once you start pulling from a position with the bar under your shoulder blades. The SS pulling model is exactly right about this point.

Also, I tried a new pair of Ironmind straps today. I did not like how the nylon felt. I'm not very experienced in these matters, but I like the feel and grip of EliteFTS cloth straps better.