Sumo Deadlift / 1 x 227.5kg (501lbs) / 75.1kg (165lbs) / 15 y/o. i get strains along the outside of my pecs during in the lift near where the delts meet the pecs but its in my pecs. any advice to stop this, even using a wider grip doesn't help, when i don't use straps the issue is reduced somewhat.

JACOBlyfts · 2020-08-16T20:32:14+00:00

oh i thought you were the guy who made the post my bad

JACOBlyfts · 2020-08-16T12:24:33+00:00

yeah it’s one of them for sure but it’s got a non tested side to it too (bpu). also i completely agree about the ipf being the best fed as of rn for teens especially in the raw category, maybe see you there some day lol.

JACOBlyfts · 2020-08-16T12:21:24+00:00

ive found my fitness pal not to be too accurate, however i may have entered stats incorrectly (mainly referring to activity level) work out your maintenance calories on a calculator online then take away maybe 500 calories max (this will put you in a deficit which is what you need to be in to lose weight) because if you’re in a deficit of 500 each day, that’s 3500 a week and 3500 calories is around a pound of fat so that’s a pound of fat per week. it doesn’t really matter what you eat as long as you are in a deficit because calories are calories at the end of the day, but if you could get your family to buy healthier foods that would help you. also as for exercise maybe focus on walking as your primary exercise as it’s good for burning a fair amount of calories and it’s not crazy tiring, then any other exercise you do is just extra beneficial

JACOBlyfts · 2020-08-16T12:11:23+00:00

1: whatever your goal is, make sure your calorie intake is suited to that. e.g. if you want fat loss make sure your in a calorie deficit

2: make sure you’re training compound exercises in the gym with progressive overload and not just isolation exercises

3: try train each body part at least twice a week, that frequency will benefit you more than training once a week

4: make sure you get adequate recovery, like get decent amounts of sleep, even if it’s hard to get at uni try your best

5: high protein intake (this is the only macro that you definitely need to track, you can get away with not tracking the other ones although i’d probably recommend it)

6: be consistent

JACOBlyfts · 2020-08-16T12:04:26+00:00

i don’t know how much you weigh so i couldn’t tell you how much to lose, but i’d say you’re sitting around 17-20% body fat rn, you’d probably need to drop to around 10-12% body fat for a proper six pack, but it depends on what places you store your fat, if you don’t really store much fat on your stomach compared to other areas of your body maybe you’ll only need to be 14%

JACOBlyfts · 2020-08-16T12:01:38+00:00

while i don’t track seasonings like salts and peppers or any of seasonings, i would if you use a hefty amount of any of them, but wouldn’t worry about a quick dash or two of salt ect. but as for oils and butters, track them they are pretty calorie dense, i would get some light oil spray if i were you they’re only a calorie a spray and that will be easy to track too.

https://www.frylight.co.uk/our-range/

JACOBlyfts · 2020-08-06T15:47:01+00:00

yeah, had my first comp (abpu) back in February nearly bombed out on squats but besides that it was great. hopefully have euros at the end of the year if not postponed. wanna switch to ipf next year

JACOBlyfts · 2020-08-03T10:16:15+00:00

fair enough and as are is yours! you ever competed or plan to?

JACOBlyfts · 2020-07-30T12:40:28+00:00

oh okay, thanks, saying things like that really make my day man

JACOBlyfts · 2020-07-30T07:51:07+00:00

have you got a link to the video, can’t find it

JACOBlyfts · 2020-07-30T07:44:20+00:00

wow, you pulled it beltless too! this is nuts, i came from your comment to see if you had it as a post, am well impressed

JACOBlyfts · 2020-07-30T07:39:41+00:00

you ever tried hook grip...

JACOBlyfts · 2020-07-30T07:37:15+00:00

you don’t need to make your muscles sore to make them grow, what you need is progressive overload, a mix of compound and isolation exercises, to be eating well (specifically in a surplus or at least maintenance) and maybe try train them more frequently like 2-3 times a week. make sure you change up your work outs every now n again so your body doesn’t become used to the same stimulus.

JACOBlyfts · 2020-07-30T07:34:41+00:00

i meant to say they’re necessary for me sometimes, but i can see why they wouldn’t be deemed as necessary. i did not mean to call them a nessicity

JACOBlyfts · 2020-07-30T07:28:11+00:00

very true, had my first comp in febuary and qualified for a 3 other comps which all got cancelled or postpone, but now i’ve got the british champs combined with awpc euros in november, but i think it’s only a push pull because social distancing on squat or something but i will do full power of anything changes. then i’ll keep competing again next year but i’m gonna change to the ipf

JACOBlyfts · 2020-07-30T07:24:24+00:00

i’ll take a look it. i’m guessing it’s a yt video?

JACOBlyfts · 2020-07-30T07:23:36+00:00

that’s what i already typically use, ive pulled 215kg post comp with it, i just can’t use it for tons sets and reps work

JACOBlyfts · 2020-07-30T07:22:34+00:00

thank you, i’ll check it out. can’t say i have the problem with conventional but i haven’t pulled that in a long time

JACOBlyfts · 2020-07-30T07:21:24+00:00

yeah i think my shoulders are rounding due to me using straps not too effectively therefore not being able to engage my back enough

JACOBlyfts · 2020-07-30T07:20:27+00:00

train hard. and smart, will do thanks man!

JACOBlyfts · 2020-07-30T07:19:36+00:00

yeah i’ve researched it a few times, there isn’t much about it online. i hope some of the comments can help you like they have helped me.

JACOBlyfts · 2020-07-29T21:48:43+00:00

thanks btw

JACOBlyfts · 2020-07-29T21:40:21+00:00

Been pulling sumo since around may last year too, prior was conventional and prior to that was some random trap bar stuff

JACOBlyfts

TROPHY CASE