I think this guy probably has excellent genetics… or an amazing work ethic… or both. 300lb squat, 390lb deadlift etc, these are practically unheard of feats of strength for 15 y/olds, let alone a 150lb 15 y/o… amazing work
I’ve never used a hex bar to deadlift so I’m curious, why is there such a disparity between sumo and hex bar deadlifting? Does Hex allow one with certain leverages to lift more? Whats the difference between sumo/conventional? Sumo feels uncomfortable (to me at least)
Ok I will definitely do this, still new to the forum section so I’m not sure how the features work but i’ll find out
No prob. I have been merging your threads because it didn’t make any sense starting three separate threads in 9 days all basically saying, “This is what I’ve done, what should I do next?” You’ve been getting a ton of solid info from smart dudes so far.
If you want to start a training log to keep track of your training and diet, that would be a new thread here: Training Logs - COMMUNITY - T NATION
I am 15 and probably don’t no much compared to everyone else on here but in my opinion and experience:
Hex bar is a safer version of deadlifting that uses a lot more leg drive. Yes, it does allow you to lift more weight.
For example, the video of me sumo dead lifting was very close to a one rep, I’d say I may only be able to go 5 pounds heavier, and that was 360, I have hex bar deadlifted 365x4 before, so it clearly allows for more weight.
Sumo deadlifting is where your hands are on the inside of your feet, and legs are spread a lot wider. Sumo deadlifting is a shorter range of motion than conventional, due to the fact that the legs are already closer to fully extended.
Conventional deadlifting is where your hands are just on the outside of legs, this dead lift allows for a greater range of motion than sumo.
Any more experienced people on this thread may correct me if I didn’t hit all points
Two main reasons:
In theory if you are someone built for squatting and not deadlifting then the choices of start position would let you lift more yes.
Khert got the basics right. In terms of how it affects you, well they have different sticking points and rely on different prime movers in general.
If you have a long torso, Sumo allows a more vertical torso, reducing the length of the lever arm in the lift and makes it easier for your back. Conventional is much more of a back movement, with Sumo using more leg drive, so quads and glutes vs erectors for conventional.
Long legs / arms don’t really make a difference, Long arms normally come with long legs, and are an advantage in both styles, but ‘long arms’ is usually a relative term that corresponds to long legs and short torso, so back to torso rule.
One of the bigger limiting factors for whether you can be good at Sumo is hip mobility, some people just cant get into an efficient start position and end up just doing a wide stance conventional deadlift.
Couldn’t have said it any better
COMPLETELY different leverages. For one thing, pick height is often higher with a hex bar or frame. But even in without a pick height difference, you can get in a very different start position with the hex bar. You can use your squat leverages much better with a hex bar. For me, if the pick height is the same, I can lift 100+ lbs more with a hex bar than I can with a straight bar. I’ve done 800 on a frame with a slightly elevated pick height, and my best deadlift with a regular bar is like 625.
To add to this, you change things up even more with a car deadlift with side handles. That becomes almost like a limited ROM leg press.
This is what I did pretty much.
I did the challenge with
5x10 @ 50% for month 1, 60% for month 2, 70% for month 3, and still pushed for rep PRs on my 5/3/1 sets (I don’t think I was supposed to)
My mistake was eventually ditching the BBB sets and just doing to 5/3/1 reps because I wanted to lift heavy weight fast. Really gave up a lot of hypertrophy potential.
@khert0202 - I just wanted to say welcome to the forums and that it is nice to see a beginner taking advice so well, even though you were met with some resistance prior to posting proof of your lifts.
You’re definitely strong for your age/size, but nothing stood out as being unbelievable to me. I’m assuming you’re in grade 10 at 15yo? In grade 10 I was 5’4", 140lbs and was in the “800lb Club” on the weight room wall (I don’t remember the exact total), so your 890lb total (squat/bench/trap bar DL) didn’t stand out as being BS.
Great job on reaching your current strength levels, this hobby doesn’t get any easier!
Thanks dude I appreciate this!!
Yea I will read the article once I get home, but it sounds like a good plan to get stronger and gain muscle with the rep range being a little higher, which are two things I want, sounding like a solid challenge to start
You are correct here. the challenge specifically says not to do the amrap sets on the 531 part of the plan.
@khert0202
This challenge is a great way to ignite some hypertrophy if you eat big enough. I would still recommend reading the book and following the original 531 method (option 1 in the book) and then adding the BBB supplimental work (do same lift as main lift for your BBB sets) and then add some accessories (bodybuilding work) 50 reps push, pull and single leg or abs.
This way you will learn how the 531 method works from the start and not get confused by the many challenges that are published on here. Thats just my 2c I am pretty sure others on here will have a different view. Make sure you read all the advice you get and decide what will be best for YOU. ,
I got decent results using 531 with my own son at your age in the off-season period between sport season.
That makes the two of us.
Good to know, pretty confident at my age and training level most things will work pretty well and give me results but it’s just finding the best
This sounds like another solid idea
My advice is not getting too caught up on “best”. Any hard work will do just fine as long as its not completely moronic.
This is correct, aslong as those things include working hard.
This is a very important thing to remember. Too much focus on finding best causes a lot of people to stall and stagnate in their training, because they dont believe in it, until they find the ‘perfect’ program.
So… Given this kid has only been training for 6 months, is far fetched to presume we are potentially looking at a professional athlete in the making (I think this is a pretty big possibility), a 150LB 5’8 15 y/o with these stats after a mere 6 months of lifting, screams incredible potential to me.
Perhaps 5-10 years from now we will see him smash records or compete in renowned and well recognised federations at a high level.
Yes: this is a very far fetched presumption.