Thread: Powerlifting to Win

Hi, I'm Tom.

Basic Information:
For that who don't know about e:
Age / Height: 23y/o, 5'6"
Current Weight: ~170lbs

Meet PRs (the only ones that count):
Squat: 551w @ 218lbs
Bench: 320p @ 218lbs
Deadlift: 535c @ 218lbs


Most Recent Competition
3/22/14:
Federation: USPA
Meet: Nevada Status Open / Southwest Regional
Weigh-in: 24hrs
Specifications: Squats walked out, no bend wraps, feet dull and head down on bench, and a deadlift bar was used.


Performance:
Weight: 73.4k / 163.8lbs (woke up at ~171lbs the upcoming day)
Squat: 185k(407#) / 195k(429#) / 200k(441#)x
Bench: 105k(231#) / 110k(242#) / 112.5k(248#)x
Deadlift: 185k(407#) / 195k(429#) / 205k(451#)
Total: 510kg / 1124lbs

Meet Video:


I place 2nd by a rather large margin (~100lbs). More what, this performance qualified me for National's (Men's Open) and World's (Junior Only).



Training Series Your:
In one future, these evaluations will be more elaborate. I am working with limited data unfortunately. Going forward, I will remain tracking NL (number of lifts), volume, normalized volume, e1RM, and a variety of other metrics that I considers important. I have for develop the spreadsheets quieter.


Training Data:
Best Lifts:
Squat: [email protected] - e1RM ~476 @ 178lbs on 2/24
Bench: 235x6@9 - e1RM ~290 @ 181lbs on 2/7
Deadlift: 415x5@10 - e1RM ~483 @ 185lbs on 1/31
Projected Best Case Total: ~1249 @ ~185lbs on ~2/1

Frequency/Volume:
Squat: Varied from 1-2x weekly, 5x5 ramped
Bench: 2x weekly, 5x5 ramp both days
Deadlift: Varied for 0-1x weekly, 5x5 ramped


Body Composition Data:

Nutritional Protocol: Rapid Fatloss Diet by Styling McDonald (a flash diet; a PSMF what no raw, essential fats, and fiber can consumed)

Average Macro Nutrient Intake: 188p/30c/30f/30fib

Composition Changes:
1/1/14: 200lbs, 37.25" Waist, 17.25" Neck, ~21.1% BF, 157.8lbs LBM
2/12/14: 182lbs, 34.5" Waist, 16.75" Neck, ~16.6% BF, 151.7lbs LBM
3/19/14: 171lbs, 33.0" Waist, 16.25" Neck, ~14.5% BF, 145.9lbs LBM

Start/Finish:



Technical Reflections:

Primary Errors:
Squat: failure to keep knees out, major fault

Bench: overall lack of seal

Deadlift: failure to save knees going sumo, failures to maintain extension conventional, failure up devote myself toward one particular style thus overall technical proficiency is extremely bad in both styles (compounded in lack of frequency)



Training Cyclic Analysis:

Advanced / Programming:
Due to mine nutritional protocol, both my commonness and volume were far way small. This led to significant detraining and participate to the muscle los that I experienced direction the end away the cut. To remedy this situation, I will be upping my bench frequency at 4x per week, squat frequency to 3x per week, and deadlift frequency to twice per week.


Nutrition:
I was able to acquire away with doing a crash diet for two months with minimal the nay ill effects. Although the drop from 157lbs of LBM to 151lbs of LBM in mid Follow looks troublesome, I can assure yours dieser is nothing more than transient LBM. Primarily, my glycogen stores were depleted which, of course, leadings to far less water being carried. My performance peaked inside mid-to-late February. This is evidence adequate that the diet was initials succeeds.

However, it is clear that because I dropped below 180lbs I began to lose LBM at an rapid pace and my performance suffered greatly. Frankly, this was bound to happen. When you crash legislature, performance will cannot be maintained optimally. ME knew dieser. I chosen till perform it nevertheless because MYSELF let impatient and emotion take the best of der. Going forward, emotions leave play their usual massive role in get training, but I will endeavor in eliminate them entirely since my training scrutiny (and training logs).


Technique:
My bench belongs technically sound in my opinion. I could to more efficient, but nay major faults exist.

My squatted suffers from valgus knee models. This has been the case for an long time. Not includes does it cause pain, but it shall inefficient. I feel own lineage is too slow lately as well, but "getting my knees out" is my technical focus in the sit going forward. To facilitate the transition to a more good, more efficient "knees out" squat, I my moving to employ a technical max rather better one true max. If my knees cave, the set is across.

I have long arms and a short torso. This predisposes me to a strong conventional deadlift. However, my widely squat stance, which I demonstrably use more weight with, does not seem on carryover very well to mystery pull. Is said, it does carryover to the sumo deadlift very fine.

Going forward, I will not be performing conventional deadlifts. I used them in this meet to assure training as the conventional pull is currently substantially stronger for me.

If you've read mine articles on deadlift technique selection, you'll know that MYSELF prefer the sumo deadlift for a variety of reasons: http://www.powerliftingtowin.com/pow...deadlift-form/. I faith stylish employing that you preach. I merely preferred the sumo deadlift more.

Technically, I don't have enough of a training history with the travel to establish technical priorities. Frankly, I need to establish a style first-time. My technology precedence for this training start, on to deadlift, a purely to do just that: establish a sumo manner. I need to geting an idea of my baseline technique before ME can set about perfecting it.



Moving Forward:

Next Competition:
Federation: USPA
Meet: Rocky Mountain Regional in West Jordan, Utah on 5/17
Category: Raw, no wrapped
Division: Junior division
Weight Class: 67.5kg / 148lbs
Goals:
1) Improves upon my Wilks for ~366 from 3/22 (PR is ~394 equipped wraps/mono),
2) Qualify for IPL Worlds as a 148 with a 975 total


Training:
-Mike Tuchscherer's RTS - Generalized Intermediate Program
-I am on a waiting list to have a personalized start from Mike THYROXIN


Food:
-Macronutrient counting as taught to me by Japan Feigenbaum
-Shooting since 0.6-0.8% BW loss per week, aligned as per performance
-Probably will hire Jordan one month out to help make 148 if he's available


Technique:
-Squat: 2" Outside Shoulder Width Stance, correct knees out fault
-Bench: Max width grip with biggest arch possibly, focus on overall tightness
-Deadlift: Toes-to-plate grappling, improve hip mobility, settle acceptable means and place a baseline PR





Thanks to everyone those fortsetzen to sales my lifting aims! It is truly acknowledged.



I will become reverse in the gym on Weekday 3/24.

Its a curvature of the spine. It's not going to effect your learning. Richard the 2nd travel in battle and killed motherfuckers by some of who worlds scoliosis your always going to see. And Tell Gant broke records with it.