A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
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Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
when is a clean pull too heavy? Some people say it's when your back rounds, some say it's when you can't get any real movement from hip extension, some say it's when your back is more horizontal than you regularly pull with at the start. Heard all 3 viewpoints
could be any of them, it depends what happens when you go heavy, imo any sort of form breakdown is the most important thing to avoid, but obviously if you can pull to the point where you cant extend with it with it but you maintain positions then you'll want to do some lighter work if you need to work on extending. just depends on the purpose of doing the clean pulls really
tfw ilya came to my uni today and i'm training with him on wednesday
I mean in my case, I can get extension and keep a straight back on 160kg (despite only having a c+j max of 120). However there's a point at which my torso angle is pretty horizontal, and at that point you end up way too far over the bar for it to really be transferable anymore. The issue is that this even happens on heavy cleans for me, so clearly I need to improve my pulls at a lower weight than I clean, which sucks
I also need to squat and front squat a shitload more weight in an olympic position
>tfw powerlifting background
He spelt his name wrong on my unisuit, he's such a qt
> try yoga for weightlifters video
> first position
> shooting pain in my right shoulder that I've had problems with for a while
> the thought that I will not make it permeates my being
I know I have to keep at it but every single upper body stretch made me feel like I got shot in the shoulder with a mini ball, but I feel much more relaxed and opened up in general so I know I'll get more flexible. But I'm just worried about my shoulder I probably hurt it in football as a dumb teenager, well anyways thenks olyboy
> tfw 20
I'm just starting to fix some wack inflexibilty in my hip, and moving it in certain directions feels like its gona dislocate or snap or something, but it's comin along
>tfw spent too much time sitting playing video gaems
> tfw new monster hunter just came out and I've been sitting for 2 hours a day playing
Pl never forced me to do any of this and it's strange and new but I've already seen the advantages of stretching so much, I feel nimble. I'm actually excited to get a coach which won't happen until August but this sport is already so much fun and I haven't even done anything
I'm an angry lifter yelling and everything, it's become habit to just get mad when I get into a gym. I usually go when depressed though because it cheers me up for bit
It depends on which one you want to play. You can use ppsspp to emulate the psp games and I'd recommend mhp3rd as the hitboxes and mechanics are much better. If I can figure out how to host a mega file I could give you a file for the hd version that came out for ps3, it works on the psp emulator and looks better. Gnite though for now
tomo is my 2nd session w/ therapist/psych/whatever so hopefully things will b moving upwards over the next couple of weeks.
diet is basically in the shitter cause of it tho, so my training's been garbage aswell
>atleast im getting enough sleep
>we're all gonna make it eventually
How bad is hyperextension during the squat, front squat and overhead? I generally start braced and with a neutral spine, but as soon as I initiate the movement, I rotate my hips first and my ass comes out like in hyperextension. Will this affect me at some point in the future?
that angle and that position doesnt tell shit, basically. you'd want both loaded and unloaded (barbell and free), from the side and from a 45 degree perspective aswell. What you basically look for is:
1 how upright and rigid your torso structure is
2 how close your hips are to your feet (this is however a result of the above)
3 lastly you wanna see if theres any exaggerated / wierd angels involved with your knees and ankles (such as 50 degree outward rotation of feet) which may or may not be justified
Correct, it does depend on the purpose of the pulls. Does your program want to overload the system and therefore make them incredibly heavy? or Does it want to reinforce positions and train your CNS of what heavier than PR weight feels like?
In my honest opinion (best lifts below) Clean and Snatch pulls shouldn't exceed 110% of your 1RM and should only be done for 1-5 reps.
With that being said I would recommend (if your goal is to reinforce positions) is to add a Snatch or Clean Pull to a regular lift (i.e. a complex).
The weight will be decently heavy but you will be able to hit those position and improve technique and your work volume.
Try instead of stretching it to use a LAX ball or tennis ball if youre soft lol
Self Deep Tissue Massage right there and has done wonders to my overhead position. I too broke my collar bone in high school
Do you have a picture or video example?
I think I know what you're talking about and yes, if it's not affecting you already it most likely will affect your performance soon.
Forward inclination of the torso is mostly due to inflexibility of the hip flexors (front of the hip) and quads, as well as, ankle inflexibility.
1) I would recommend purchasing a triggerpoint foam roller and doing a light roll out before all of your training sessions then hitting them hard post workout. And by "light" I mean no more than 3 rolls over each muscle group. Too much foam rolling is kind of like too much stretching, it will mess with your lifting that session.
2) Ankle Flexibility will do wonders to not only your bottom position but your position during pulls, dip in the jerk, and preventing excessive duck feet. For ankles I would recommend purchasing a VooDoo floss band from RogueFitness.com or if you have a theraband laying around that will work just fine. Spend 3-5 minutes total before a training session wrapping your feet (start at the base of your toes) and ankles (all the way up to about half of your calf).
Once wrapped you will need to perform 10 ankle circles (ea way), 10 pointing your toe down and then doriflex towards you, 10 side to side, and then use your hands to pull your foot in all of these same directions. Then stand up, find a wall and do your traditional calf stretch for 30ish seconds.
*** If at anytime you start to lose feeling in your toes or your toes turn purple, take the band off right away, wait for diffusion and then try again.
Hope this helps!
They have some merit but shouldn't be a primary focus in your programming. One day a week you should implement them if you have a problem with getting under the bar quickly.
They also can be implemented quickly each day towards the end of your warm-up so that the movement is drilled before real weight gets overhead.
Your squat should be at the same angle(s) as your receiving position in the Snatch/C&J.
Training them this way will allow for greater carryover from movements.
You need to find, if through improving flexibility or modifying your current technique, a technique that allows you to be in a bottom position with 1) an upright torso, 2) lowest possible descent, and 3) knees are not greatly out reaching the toes.
I have several clients with long femurs and their technique started as slightly different; they seem to have their knees further out and swing their butts back when standing up out of the hole.
is a great example of technique with long femurs. This is what you should strive for. Don't compensate by widening your stance unless you stance it too narrow. There are athletes who have done great with wider stances on pulls and catches.
If you have pics or video I would be more than happy to give you feedback.
Competition BW – 69kg
Best Comp Snatch – 107kg
Best Training Snatch – 110kg
Best Comp C&J – 125kg
Best Training C&J – 127kg
Best Comp Total – 232kg
After looking at Clarence's competition lifts, the back angle he uses in the squats featured above and in his Snatch/C&J seem to be the same. He does a great job of sitting back during the ascent and doesn't sacrifice a large forward inclination of the torso to accomplish that. His chest coming forward could be corrected more but it is very good, hence his level of performance.
Competition BW – 69kg
Best Comp Snatch – 107kg
Best Training Snatch – 110kg
Best Comp C&J – 125kg
Best Training C&J – 127kg
Best Comp Total – 232kg
Ohh yeah it would! haha the laces on there might help even more!
Competition BW – 69kg
Best Comp Snatch – 107kg
Best Training Snatch – 110kg
Best Comp C&J – 125kg
Best Training C&J – 127kg
Best Comp Total – 232kg
>>31249391 is right. Very difficult to asses technique from behind and also unloaded. However, if you can perform something without a bar or weight, you are more prone to be able to perform it with a weight/load, doesn't usually work the other way around.
The one thing I can see is a little excessive "duck feet" happening. I would work on some ankle flexibility as I earlier pointed out >>31251510 every athlete would benefit greatly from regular ankle flexibility training. It is a greatly overlooked aspect to performance because lets face it, it's your ankles. haha
>and 3) knees are not greatly out reaching the toes.
do you mean laterally / medially or as in knees passing in front of toes?
I'm a taller anon with pretty normal proportions. I recently changed to a narrower stance and more forward foot position (feet are just outside hip width) which places more emphasis on calf mobility and quads (felt this immediately). Prior to this I used a wider stance to exploit good hip mobility. While being able to reach greater depth and being more upright in the bottom, my thighs didnt track over my calves. Just like you mentioned it was more common to shoot my ass back and up. Calves were tilted inwards and pointed 'more forward' whereas my thighs would be abducted / pointed out. Knees were still above feet at all times, but this wierd angle between femur and tibia when viewed from above did some major work on my knees.
the narrower stance I feel is more natural to me, although weaker, but it doesnt place my limbs in any compromising angles. Torso position and depth will surely come as I increase calf mobility.
at least name, so you wont have to post your stats every single fucking post / we wont have to read them.
I know /fit/ and people involved in sports place a great deal of trust in results / merits alone, but this is getting out of hand
have a great Friday everyone. Here, have a /fit/ grill
>tfw no owl gf
Newb here. I'm interested in Olympic weightlifting but currently I don't have access to a proper coach and gym. In 8 months I will be moving and will be able to access a coach/gym.
In the meantime can you suggest more conventional lifts that I can do to get me slightly better prepared? For example: mobility work, high-bar squats, front squats, power cleans, OHP?
Also any good tutorials for learning the clean position? Always seems like I'm the bar is choking me.
In addition to the ones you posted, I think you should try:
snatch grip press
sort out your front rack
maybe sots press
core and upper back stuff (planks, abs, back extensions, rows, face pulls, db rows, seated row. add basically anything which works the muscles attached to your scapula.
you can figure out the correct overhead position without having to worry about pulling anything from anywhere by youtube vids and everett. Its quite easy. It'll help you nail balance, a stable structure and mobility.
maybe even wrist extensor & flexion exercises, some people use them to help with the overhead bar position.
as always, amount of weight initially not important. positions and balance is
reminder of best korea's superior mobility, unburdened by imperialist femurs
how long have you been training?
Cheers m8, thanks for the advice I appreciate it.
Already do a body building/strength routine so I do DB rows, pendlay rows, face pulls stuff like that but I'll check out the other exercises you recommend. Def. need more core work.
Can I drop dead lifts? (please say yes, I've hurt myself doing them and I hate them ever since)
you definitely wanna do barbell good mornings as well. keep it pretty light / high rep initially and forcus on form (dont bend knees too much). with the other exercises you'll get retard strength core in no time
I'm gonna start using hook grip, and I'm not super sure how I'm supposed to do it.
So far, I've always had the bar sit in my fingers when pulling, and sit in my palm when pushing. But for hook grip I just jam the bar as deep into the crotch of my thumb and index as possible?
Anyone here have experience with Risto weightlifting shoes? Gets good reviews on WLshoes.com
Good looking shoe, seems like a good company too. Just realized there headquarters is only 20 minutes from my house.
I do both back and front squats on the same day. But I alternate which one is first. The one I do second i do less weight. Also like the other anon said, pulls for hamstrings. I do stiff legged deads and leg press with my feet way up on the sled for hammies. Works for me but i might not know what I'm talking about.
make sure you can do an overhead squat and a proper front rack position
as long as you can at least squat bodyweight or whatever you'll be fine.
you just might catch up to your strength quicker than if you start weightlifting being able to squat 200kg
Not really. A halfway decent press is nice to help protect your shoulders when you start, but nothings really necessary so long as you're not too jacked up to actually perform the lifts.
that depends on how big your hands are (this is my experience).
Mine are above average, and if I force it into the space between my thumb and index finger and then lift that way, my thumb is placed in a really wierd position and I often slip. I also get excessive callus formation. I let it rest between the joints of the thumb (where you usually tape) then wrap my fingers around my thumb. when pushing or overhead you still want the bar to sit in your palm ofc, as you describe when pushing. Some people use hook grip while overhead as well but most lose it and grip the bar normally.
So a big bench press will be detrimental if I want to get in Olympic lifting in the future?
(Not like I'm huge; can probably max out around 285 lbs, but haven't been lifting that long)
well people cant be bothered in general. It's like the anon a while back who was given links to translated Russian / Soviet exercise physiology and wl methodology and wanted a tl;dr... srsly.
no, any base or background of physical exercise or sport will be better than none at all (in 99.99% of cases), unless it has resulted in injuries. Despite what ppl assume about powerlifters (as an example), their lack of mobility, their strong posterior and overdeveloped bench compared to overhead, I have yet to see any coach or athlete for that matter who would rather have started from scratch. All powerlifters I've seen who have either simply tried or actually commited to wl have been lightyears ahead of any random dood. and for half of them, the assumption of shitty mobility have been false. Just simple things such as being used to work frequency, heavy loads, staying focused helps a great deal. if you wanna into physiology, it also helps with joint, bone, fascia and collagen preparedness which all play a big part in training (its not just the muscle itself that is adapting).
Not unless said bench pressing has caused you to lose shoulder mobility.
It's not common, but bench press even in high level training is not unheard of.
that's how you know you're unlikely to make it.
unless you have very small hands, which pretty much forces you to rape your hands with the bar because you have no other choice.
for example, I can successfully wrap 3 of my fingers around my thumb when using hookgrip (except the pinkie) but I only use 1.5-2 because it feels better and stronger. just use whatever feels like your strongest grip
I watched it just cause i liked the channel, didn't find much useful stuff in it, couple of exercises and cues but it's mainly for entertainment rather than info., just my 2 cents but yeah i found it alright.
if you want to get into oly basically switch as soon as you can.
cause even if you have 1/2/3/4 you will still have to spend a fair amount of time on drilling in form.
a decent squat/ohp will help keep you starting from absoloute nothing tho.
catalyst athletics has some really good starter rotines that can help you with the basics and everetts book is a good english starting point if you're interested.
past week was garbage and out of nowhere i'm able to hit my CJ pr from a hang, for two singles.
>tfw no olygf
>tfw long femurs
>america shit, china/russia numba one
am i missing anything?
I faileda clean in the worst way today. Didnt get the bar back, ended up hitting it out and 120kg crashed my right index finger down onto my thigh when i tried to rack it. Swolled now and hurts to move. How can i tell if i broke it?
And why can i never feel like i can rack my cleans consistently? Is it possible to get too bowed over during the first pull?
because 90% of fit is fag bodybuilders and they don't understand weightlifting, while powerlifting has a huge carryover to bodybuilding, so a lot of non-powerlifters hang in /plg/ and shit up the place by bullying trips or just being retards in general.
>finger onto thigh when i tried to rack
im trying to figure out how you managed this
/plg/ also has a lot of people asking about form checks on the big 3 aswell and i'm pretty sure they have a bit more shitposting than we do
also we unfortunately, thanks to isley, attracted supermang to call /plg/ his second home right after /fraud/.
You guys are lucky that WLing requires an IQ higher than the number of seats on the school bus he rode on.
1 year later comicoming back!
Close... the bar was "racked" in one hand only, so it continued down until the bar and hand hit the thigh... bent me in a weird way.
It obviously wasn't racked on my delts but just in the hand :(
Finger or clean adv?
I'm 5'11 or 181cm.
What are you referring to regarding the bottom position? The wobble on the snatch I'm not sure. My upper body strength is pretty bad (225lb max un paused bench press lol, and I actually bench press 1x a week and it's less than my snatch).
I maxed on DL for the first time in 3 or so months and hit a 40# pr, I also used the GHD bench for the first time and my lower back has DOMS from hell
but yeh, my dl went up >= 40# from not doing deads which is cool
work on wrist mobility at a later point when ur hand feels better, and also work on upperback strength if caving when catching cleans is an issue.
for now tho i would ice and not fuck around with it.you probably just bruised it, buttt if it still hurts a fair bit in a couple days i would get it checked out
anyone here do oly lift in melbourne? im trying to find a gym that teachs oly but alot of them are quit far away. oh btw i live in the city
alrighty I'm going to get back into squats slowly over the course of the next couple of weeks. Help me remember some form cues
-hips are a bucket of water
-upper back tight
-spread the floor
I think right now I seem to be doing this thing where I don't engage the quads because my stance feels too wide. It's really fucking me off. Might throw in a few front squat sessions of 8x3 for feel
at what bw? cause really like a bw squat for reps and a 1plate ohp for reps is more than enough if you want to start oly.
you will probably have to relearn how to squat/press anyways
dont look down
break at the knees not at the hip
he has that tendency. It's because he piggybacked off Wu and failed to learn humility
now he caters mostly to crossfitters who eat that shit up. As most people in /owg/ say, he's only worth paying attention to when he's not sharing his opinions, only passing on chinese technical insights
stop progressing faster than me it's annoying
work on high elbows in the turnover and I think it will stay closer and be smoother, also your bottom position isnt great, your torso is nice and upright but at the cost of your knees and feet collapsing in. hips are rising slightly ahead of shoulders in the first pull in both lifts so you could learn to pull your knees back better, not that big a deal tho
>-hips are a bucket of water
also what do you mean by this? fluid / loose?
yeah I use it myself.
well it's basically the same... you shift your focus from hip area towards legs (quads) through the movement. that is, more anterior. basically leading with the knees or quads I guess you could say and disregarding whatever happens in your hip
yo, you're snatching and cleaning way more than I can do, but if you're really looking for critique...
You need to work on that foot transition. It's making your snatch way harder than it should be.
Also, is this your max or is this a percentage of that max? I ask because the weight seems slightly out of your control when it goes overhead. How are your accessories?
that feel when no olygf
Why aren't the bars made wider? Most lifters get to use whatever grip width they're most comfortable with, however big guys are forced to use a narrower grip than is natural for them.
Also, as a guy with big hands, the bar is way too thin for me. I'm actually more comfortable grabbing the sleeves at each end of the bar, but of course fitting regulation sized plates makes them dig into your forearms when you do that.
how about you stop whining like a fucking bitch and do as every shw has done before you? start lifting.
You think it's easier for the manlet chinese with hands as small as your dick, having to grow their nails out to properly hookgrip?
Maybe to make room for the head? Some people have taller necks so they would be at a clear mechanical disadvantage if they had to choose a smaller grip than someone else in the same weight class so the bar can clear their head dude to the increased angle between their arm and the bar.
Also safety maybe, if bars were wider lifters might choose a grip so wide they snatch the bar behind their head on their back, effectively making the 2nd portion of the lift a back squat
I'm not complaining. I don't think anything is "unfair". I'm just saying we all want to see people perform as best as they can, therefore maybe having 2 or 3 bar sizes for the different weight classes could be worth looking at.
The hoop height example is bad since it implies it would make the sport easier. Which of course it wouldn't since you still put on as much weight as you can.
none of this is a problem with <77KG which all grip as wide as they want.
Been sick since last Saturday, myriad of symptoms. Worst is a sore throat, mouth ulcers, and swollen lymph nodes so bad and raw that it becomes painful to eat, drink, and talk. I've lost at least 6-7 pounds from today since Wednesday, can literally feel my jeans sliding down :( just when I was feeling/looking swole
Would doing heavy kettlebell exercises be a good precursor to olympic lifting?
I love explosive/power type movements but don't currently have access to bumper plates and such... Though that could soon change, but not for a few months at least.
Any of you use kettlebells?
I mean for things like snatches and such specifically. Slow heavy grinding lifts get boring too fast. Plus I want performance gains that'll translate well into sports like beach volleyball too
(Sprinting and jumping and such)
how new are you? This obviously is a Behind-the-neck Hindu Snatch-grip Clean...
>Still not doing Behind-the-neck Hindu Snatch-grip Clean
Enjoy never making it to a 300kg total
Those were 7kg and 3kg PRs (although I've jerked 130kg from rack before). I'm self coached and train with strict percentages.
I back squatted 170 last year so I hugely de-emphasized the back squat this training cycle in favor of pulls and snatch/clean deadlifts, which I think helped my snatch a lot but made hitting a jerk after a heavy clean really hard. Other accessories that I do are press, push press, and (lol) bench press as well as rows and pull-ups. My upper body strength is generally pretty weak (225lb/102kg bench press compared to 170kg BS) but I'm probably going to maintain my pressing volume. Next training cycle I'm probably going to front squat more often, as well as take ab and lower/upper back training more seriously.
When you start the clean do you begin with your back tight ala pic or just neutral.
also should my shoulders be back or also neutral.
I find it weird that I can't quite make contact with the bar on my dick or around that area so I think it may have to do with these things.
back tight, shoulders over the bar but relatively neutral otherwise. More focus on lat contraction which is slightly different from scaps contracted. I personally don't like scapular contraction when you force them together, just keep it engaged and tight instead.
That's just talking about the upper back for squatting, usually "tight back" refers to your whole back and spine being neutral but tense against the bar. You don't need to push the shoulderblades together.
seems like everyones doing p shit at the arnold
>'Derrick Johnson - missed making weight apparently
>Alex Lee - 129x/129x/130 + 165/176x/176x = 295 / 88.75%
>Angelo Bianco - 135/140x/142, bombed C&J
>Travis Cooper - 142/147x/147x + 179/182/186x = 324 / 90.86%
>James Tatum - 150x/150x/154x, no C&J'
Why is this allowed?
there really isn't an alternative, are you going to give ilya two golds? That was a one-off in 2012 anyway, the top 105s dropped out.
In powerlifting 242s beat the fat 308s and SHWs all the time.
just want to say as a person who is trying to learn as most as possible about all types of weightlifting I really appreciate these threads. Keep it up bros.
Watching the USAW mock meet, John McGovern is such a knob, slams the bar and looks around for someone to fight
also there's this massive guy with a beard, he's on MDUSA, always looks like he fails a lift backwards but that's just how he receives
I like caine wilkes though, nice form
>they are the best in the world at their weight
No, if the rules allowed it, Ilya could have entered in both classes.
Like in boxing when they let the top light weight fight the top middle weight and strip the middle weight of his belt, his dignity and one testicle from everyone in his weight class.
>The coach of the Chinese Olympic weightlifting team, Coach Fang, says that “a weightlifter MUST use bodybuilding exercises to progress in the snatch and clean and jerk,” and recommends that at every workout a lifter should choose one or two small bodyparts at the end of each workout and do 6 sets for each to failure, with whatever weight one chooses
I hope you're doing your curls and skullcrushers, /owg/
After an 8 month injury I came back to lifting in December. I've done 1 month of low intensity work, 1 month medium and 1 month of 5x5 to get myself back on my feet.
Right now I can squat 120kg 5x5; front squat 120kg 5x3; deadlift 150kg 1x5; Bench 82kg 5x5; OHP 50kg 5x5 and I would like to get back to a more oly lift oriented routine. Can I get critiques on this beginner routine?
>Back squat 4x4
>Bb rows 4x8
>Wide grip lat machine 4x8
>Close grip lat machine 4x8
>Front squat 4x3
>Bench press 4x5
>Db incline bench press 4x10
>Leg curl 3x15
>Db lateral raises 3x12
>Upright bb row 3x12
>Back extension 3x15
The first 2 days are more intense than the second two but I hope that will help me recover better. I left out deadlift in order to add pulls and I've left some bodybuilding exercises that won't get in the way of the lift. Of course everyday has stretching incorporated to maintain flexibility.
The issue with your setup is that on monday you back squat (which can pair well with snatches) but you immediately go and clean and jerk on tuesday. Snatches are naturally less than cleans in weight, but you're back squatting which will be taxing on your body and then the very next day you're cleaning which will be heavy as well. Your body won't like this.
You might like this better (it's a rough write up from a basic setup from Catalyst Athletics)
>abs + BB stuff
>Abs + BB Stuff
OR go ahead and do some of the compounds you haven't - OHP/BB Row - or do both
Hit a big single on both snatch/clean&jerk
Not bad, this is almost identical to the training regime I had before the injury.
The problem is that before hopping to a 4day routine I'd like to keep it easier at least for another month.
What if I were to change the day of B from Tuesday to Thursday while putting C on Tuesday?
Also if I were to include the pulls in the Snatch and C&J workouts I could do the power versions on C.
In any case I'd leave another month before adding the big singles day.
Also another thing. We tried to keep the power version out of my training because I would emulate them with heavy weights (probably for lack of coordination and fear).
Is it still advisable to train the power versions?
Posting another form check after a few weeks. Sorry they're all individual and not one big video, uploaded straight from my phone. Someone mentioned that I'm not pulling enough and was just sending the bar up with my hips, so I tried more hang pulls but I'm pretty sure I'm still doing something wrong.
>Also another thing. We tried to keep the power version out of my training because I would emulate them with heavy weights (probably for lack of coordination and fear)
I had that problem too for a while. You just need to either a) just stick with classics or b) do enough classics and when you do powers, on your next full-classic lift day... ensure that during warmups you're doing them proper. If you can't, just stick with full, no biggie.
If you want it easy for another month, then do a 3-day or something?
Try the basic full snatch day, full clean day, middle day of the week for jerk practice/BB stuff? If you're gonna change it up, then yeah I would think Making cleans on Thursday would be better, and tuesday could be pulls which wouldn't be terrible. Just make sure you jerk first.
If you're trying to get more into WL, I think you could do a lot more with a lot less regarding BB stuff.
No need for wide grip lat and then close grip, just pick one..maybe do the other the next week. Or just Row for a bit more volume, maybe six sets total or something.
Going off your changes I would do:
>BB Row, 5-6 sets total
>Chinups for a few sets
>Leg curls if you want, but your hamstrings will probably be kind of fried after a day of squatting and then pulls. You may not be doing much walking on Wednesday. DIPS may be a better choice here to spread around some of your exercises and get some of everything in.
Fri..you may move this to Sat just so you didn't bench JUST the day before and now OHP today heavy as well
Again..then you're just adding a bunch of other shoulder exercises and you could probably do more with less. OHP for strength, then just pick something like LIGHT DB Raises and that's it...no need for upright rows.
hng sn doesnt look too bad
cl pulls are alright
power cl looks alright but its a front view so cant say much
sn pull looks like your ass rises a lil bit fast, make sure to keep the back angle constant
cj, move your feet a bit closer in the start pos. and try not to have your front knee collapse inwards on the jerk
BS, doesnt look too bad, feet turned in a bit more and dont walk forward out of the rack as re-racking can be dangerous goin backwards
last one looks alright
It looks like all of this is really light for you, so I don't think we'll see any major flaws at this weight.
nothing really bad, basically just keep focus on extanding fully
well I guess here its more calling people out on their bullshit and there's never really just random name calling.
i don't know what its like at /plg/ but here i think it is more if you're being dumb you will get called out for it, but if you take advice and not go full retard people wont really say much
I think I'm a bit hip dominant and that my upper back, abs, and quads are weak in comparison to my posterior chain (or something). Could also be
>long femurs crew
Or just general mobility not being good enough
The weight IS light. I can most certainly do more, and I have (not that I'm that strong to begin with but it's something), but the purpose is just to drill form. Squats too, I want my back squat to look closer to my front squat in terms of stance and uprightness. Also I'm that guy who went from 3 to 5 days of training, fucked up his sleep and nutrition on week 3, and got sick and burned out. Gonna need to re-evaluate my set/rep scheme and intensity and volume.
You'll see less prettier squats, deads, cleans, Etc in prior videos. Also I accidentally power snatched 50kg where I meant to full snatch it, nearly ran off the platform with it. Can't seem to break the barrier between a 45kg snatch and a 50kg one.
That's a very low total for an 85, I say this because I'm a 69 and total 170 after 7 months of training. For a 69 to be competitive locally, I need to have around 210 total, which I expect to have within 4-5 months, so for you, I'd say less than year if you lift consistently seeing as how your total is still going to increase through noob gains
I had a meet yesterday.
>Trying to qualify for Senior Nationals as a 105
>Weigh ins at 3:00 and I'm 106.8kg
>Judge gives me until 4:00 to re weigh in
>Sit in car for 40 minutes with hoodie and heater turned on spitting into a bottle
>tfw 290kg total would have qualified me for Nats, but I binge ate tacos & pizza for breakfast
For your time..
>Nah, staying at 94kg. I think I can cut down from around 103kg
Is cutting 9kg normal?
Probably depends on how far out from competition, and for the lifter. That said 9kg is a fucking shitload for a 2 hr weigh-in. From what I hear most train around 3-5% overweight rather than 10% overweight, but a 10% cut will probably occur over a longer period of time.
>can't, shoulder's STILL fucked so I need to have a parallel grip or nothing
what kind of pain? I can't bench either, for the moment. Never thought about doing it with a hammer grip
it's sort of strange, it started as an inflammation of the posterior capsule and ulnar nerve, and maybe a bit of an RC strain. Couldn't externally rotate shoulder without pain. It's getting a lot better now that I've canceled all my physio visits and planned my own rehab, but any time I do any barbell work, pushups, or shoulder work I get this really big click around the clavicle/acromion area, not painful but quite jarring
>I don't get it, I don't have an instagram
I quoted the wrong person it's supposed to be the post by greenbike/chasingkilos
lol i remember a post of his about jesus an shit an thanks for lettting me be strong lol niqqa u better thank roids for getting u strong
Look at all this cool friends i have on vk
u jel? yea u r
i put more stuff in dopbox btw
Why do you guys call it /owg/ if none of you compete in the olympics?
Why not just call it /wlg/?
>mfw i think of clarence knees hurting
>It's getting a lot better now that I've canceled all my physio visits and planned my own rehab
kek'd slightly IRL
Been there done that tho (we've shared some experiences here in the past). Hey, wanna start a physio clinic? I bet we could take care of all the common lifter injuries that apparently none of the pros wanna deal with... nevermind an education. Anatomy 101 and physiology 101 + /owg/ broscience apparently does wonders
typical /fit/ autism in full display for the fake russians to see
dude how hard is it to just jump in there with the group instead of being like one of those meme posters >my feet hurt >i wish i was at home lifting
... but i was talking to the guy in the suit
the other guys in the WL club are good friends with eachother, i just occasionally train with them and wanted my own photo.
no he said in an interview before that hed like to learn more language and he started english before london 2012 when he was there training
this has nothing to do with touring although i hope he would do them after the olympics, the stories about him from people that met him when he did the klokov tour are just too good also the one from that podcast with norik on it and th story about how ilya acted during the 2012 makes me want to train with him
many qt's there for sure, but nah they all just spoke russian. In hindsight wearing the american t- shirt was a bad idea.(dunno wat former USSR countries think of america) Also my jeans had a huge hole in them from showing someone a stretch after training, I joked it was cause my glutes were too big but I don't think he got it.
2. Clean and Jerk
3. Front Squat
7. Leg raises
2. Clean and Jerk
3. Back Squat
5. Pull Up
6. Dumbell row
8. Leg raises
I'm starting ow. Also want to develop some aestethics (tfw no chest). Would this be fine?
You could go for something similar to >>31286384
adding OHP on Mon and moving BB rows, chinups to Tues. I wouldn't recommend snatching and clean and jerking everyday. You risk burning out really quickly.
Of course you can change the bodybuilding stuff to your liking.
Hey guys posting a form check.
Both videos start at 0:05.
Hang Snatch and failed snatch (115 lbs):
135 lb clean:
I've been practicing oly movements for about a month now with some supervision from my uni's strength coach and a guy on campus who is bretty good at the stuff. I haven't done much weight because I'm worried about doing it with wrong form.
I'm currently doing madcow 5 x 5 but I really want to switch over to doing Oly fulltime because I've been only doing it at the end of my workouts when I'm really tired, so it doesn't feel very productive to me :/ Unfortunately Im not sure how to switch to oly while also make strength gains; I'm worried about not making any strength progress for awhile if I make the switch because I wont have the best form for a few months.
I appreciate any help you guys can give me!
I'm not very experienced but what I'm seeing is that you aren't fully extending and just jumping, also it looks like you are waiting for the weight to get up before you try to get under, and you should have the bar path a little closer on your clean
That definitely sounds right to me.
Getting fully under the weight seems a little hard to do for me right now because since I am doing this at the end of my powerlifting workouts it seems like the weight isnt heavy enough to really force me into a squat, but I am fatigued enough that the explosion part is hard. This is why I wanna switch to oly full time soon once I get the form better.
Thanks. I def need to work on the extension.