A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.
Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
>Remember, lead with the elbows, https://www.youtube.com/watch?v=iGj5mXCpy6w
Even for a good number of more advanced lifters, hangs can be higher than full lifts. Okulov is a good example, dude has hang snatched 190. Navigating the knees properly is one of the hardest parts of weightlifting.
Pulled a muscle in my shoulder.
Train tomorrow night yay or nay? Only use a technique bar and work on form? Skip snatches?
Did a vanity chest session tonight, barbell bench was fine, couldn't do a single rep with DBs.
So his previous douchebagginess was just a misunderstanding i guess
>the width of the grip in the snatch illustration
It looks pretty different from what I got.
At the sport school I went to in Shanghai it was basically
mon - snatch
tue - c&j
wed - squat
thu - track stuff
fri - snatch + c&j
sat - squat
sun - rest
Of course they added pulls and did whichever squat they felt necessary, but they focused on these specific things for different days. This is a basic skeleton with lots of wiggle room
They trained differently in shandong at the provincial team, but the coach told me not to reveal their "secret chinese programming" :)
Also on chinfl it said to not trust kirksmans new stuff because his coach decried him, it should be the other way around. Wu chuanfu is agreed to be a fraud throughout china by multiple coaches, kirksman cut ties with him when he found out
Funny bunch of negroeas in /hc/
basic programming I've seen is MWF alternating full lifts, 2 sessions a day (I'm only doing 1 a day tho), Tue/Sat single squat session, thu track
seems very similar overall
also what was the program he gave you like before he 'trusted' you?
I talked to wu and he said kirk was being arrogant and annoying
but I guess there more to it
kirk is arrogant and annoying tho
I don't even remember what it was anymore, but I made some modifications based on what I learned in Shanghai and came up with this. I don't recommend you follow it. Now that I look back, he probably gave me this so I can practice technique more, not that he didn't trust me.
Wu chuanfu is kind of a long story, I'll post it later if you care but it's pretty much he's not as good as everyone thinks
Observations from squatting everyday FS 3X3-BS 5x3
>really fucking bad
>hard to keep back tight during BS
>very calm all of the time
>no longer have to/can psych myself up for any lift
>no stop in progress
>>no longer have to/can psych myself up for any lift
This is the best part. I now compete in PL and squat with less frequency, but I do miss just casually strolling into the gym like a happy camper, and hitting heavy singles and doubles with no music or hype
I think that its 100% ok to teach beginners a slow first pull. Helps them learn acceleration above the knee and keep position. A fast first pull is not needed even at a higher level. Look at a lot of the Asian lifters - slow and controlled.
this relates to the comments earlier in the thread about elite lifters sometimes even doing more from the hang. the first pull does provide momentum but it's not where most of the power comes from.
more straight back than upright torso I believe. It tends to bother me in female lifters, who dramatically hyperextend their lumbars, because I feel like it's a bad way of going about things, but then again I'm not a weightlifting coach.
Does this sound good for someone who is relatively new to WL? (Since early october; Snatch 52.5kg, C&J 65kg, Squat 120, FS 100, Deadlift 145, PP 60, bench 60 haven't trained it)
Snatch/Clean Pulls 5x3
Back/Front Squat 5x3
Push/Bench Press 5x3/3x5
Back Extensions/Weighted Crunches 5x8
Hang Snatch 3x3
Power Clean & Power Jerk 3x1+1
DB Rows 3x8
Planks 3 for time
Clean/Snatch Pulls 5x3
Paused Front/Paused Back Squat 3x3
Bench/Push Press 5x3
Weighted Crunches/Back Extensions 5x8
Hang Snatch 3x2
Hang Clean & Power Jerk 3x1+1
DB Rows 3x10
Leg Curls 3x8
Planks 3 for time
Back/Front Squats 1x3
Push/Bench Press 5x3/3x5
Is it just one of you that keeps spelling "cue" wrong or is this a non native speaker thing? Or a meme?
"Queue" is pronounced the same as "cue" though they have different meanings.
"Que" is a Spanish word.
>the more you know
And yes I started with just the bar and some really light trainer plates that couldn't be dropped, for about a month or so. Only made 52.5 last week, snatch has been very slow to progress, clean I've kept it low on purpose.
I'm a retarded beginner
Haven't maxed out on anything else yet. Only a week in.
Mobility is better and my legs are tighter/never relax too much when squatting.
Something happened to my cleans. I think it's overall slower but more efficient.
Snatches: I now catch with a less vertical torso. I think my legs are just tired.
Jerk: I suck at it. Doesn't hurt my wrists or elbows anymore. lockout problems are gone.
Watching new nagato.
Just rewatched Yuru Yuri.
Gonna watch the Idol Master next because I like lolis and havent done it yet.
The gym was pretty good and the membership fee was pretty cheap but the coach said that he generally walks around and helps everyone, it's extra charge for one on one sessions. Is this the usual for weightlifting gym?
dunno, I'm self-taught, only time I've had a 'coach' was when I was in high school and our athletics instructor made us learn to power clean for football players
well, with the exception of one time when I went to a crossfit gym and the coach was the strongest person there with a 200kg total
I picked up so many bad cues there that it set me back from the beginning. Check out how the people there lift first before deciding (and how much they're lifting)
Tenga Toppa Gurren Laggan is eternal GOAT King God for motivation and feels
Berserk is pretty good
I watched like 10 episodes of that boxing animu people on /fit/ like and it was dec
those are all the animes ive ever watched
fucking check out gurren laggan though, even if you dont like anime
i was lifting in the morning session which doesnt seem to have alot of lifters and it was during the open gym session. some of the lifters there represented australia in last years weightlifting championships in Kazakhstan though so i dont think it will be too bad
The front of my clavicles (where they nearly meet near the sternum) really hurts after doing FS.
Do I shit form or is this something i just have to get over and it'll strengthen it over time?
Didn't find anything
Thoughts on Omar and his new coach?
get your shit together
none of you faggots have been in the olympics
Valve is truly milking this game for every single dollar they can grub.
Valve picks up from Dota 1, makes some improvements and releases Dota 2. Essentially, the base-game, idea and concept of DotA is already there, although Valve did put a lot of effort into making DotA for what it is today, I feel like being able to sell cosmetic items as a way to generate revenue makes sense. But that is as far as it goes. Always remember that Dota 2 would be nothing if it wasn't for the community made game Dota 1. In-game item transaction is already a cash cow for Valve, there is no need to take advantage of what seem to be a way to celebrating the DotA community, by introducing occasional new game mode but instead making it enjoyable only if money was spent. Everything just seems so cashy, it is like they're trying to make us spend on the game in every opportunity they get. I could imagine their dev-team meeting goes like this : "Hey, the (insert annual festive celebration here) is coming, so start thinking of ways to make them moneh" .
And this might go off as a little personal to me but I'll say it anyway. I'm a little annoyed by the fact that their taking advantage of the Chinese New Year celebration, for their money-making purposes? I may be overreacting on this and completely wrong, just saying, don't take us as a bunch of mindless cash cows, you want to celebrate a festive event with the community?
Some lifters train in singlets, but singlets are expensive and in my opinion, not as comfortable as a pair of long tights.
In my club we have embroidered singlets for meets, and they're like 15 years old.
Because you lose contact with the bar when passing your knees. The actual power and acceleration takes place above the knees.
This is especially true when working on submiximal weight. If you one day start pulling heavy ass weights, the first pull will be slowed down automatically.
Here's to a good day with good lifting in a good mood for everyone!
In my experience I've never trained in a club which offers 1 on 1 sessions for payment with a coach. You pay the fee and then get assigned a coach when you arrive the first time, and stick with him / her til something happens. Said coach usually has a small group of 2-3 adepts of same level training together, providing equal amount of input to all of them. If there's a need / want for extra sessions outside usual "group" hours you simply ask if he'll be there when you'll be there and work out something individually.
But then again I've only trained in 2 different clubs altogether. I believe this is also something which is heavily dependant on where you train, what country.
to answer your question: no it doesnt count as an 'olympic lift' simply because its not a discipline in which you compete in the olympics
-knees feeling wierd / sore (start easy, should get better in a couple of days / weeks)
-trouble to keep upright / same angle of torso throughout the lift
-reliance on mobility in different areas than what you are used to, for example ankles / calves
-that a narrower stance than what you're used to will probably feel better & stronger
-big tendancy to good morning when it gets heavy and your body reverts to what it has been taught to do in lowbar
-you may not feel any difference or loading of your quads at all, which will make you unsure if you are doing the right thing
-bottom position will feel much tighter and cramped than what you are used to
-a jolly good time
Finishing up 4 weeks here of wl with a coach and everything.
Lifts are coming along (esp. the snatch). Last week was great but this week? I feel like Frankenstein now. Stiff as a motherfucker. Not sure if it's mobility related or I need to take a couple days off. Out of the 28 days I've had 4 off. Been eating like a horse and sleeping bretty good.
What say you? Take a few days off? I'm hesitant because I'm not paying this guy to take days off.
when i went today there was about 5 dudes in there and they seem to be generally know the lifts already so i think it would be hard to 'group' together as i think im the only one whos completely new. I lift in in the land of the kangaroos in melb
>yfw klok is a typical slav
these guys have no idea what he's on about lel
Is it useful to buy the Adipower if I have the Power Perfect 2 aleady? Right now I use the PP2 mainly for front and back squats. Would the change be so minimalistic that a beginner like me wouldn't notice the difference?
I failed two clean attempts for the first time today.
How do I into catch position? I keep catching the bar on THE SAME FUCKING SPOT on my right clavicle.
This in no longer an enjoyable feeling.
Pretty much, my coach takes off for a few days and my form goes down the toilet.
I think it's all in my head at this point and I just don't want it to get worse. The fails weren't a strength issue at all just me being a huge wuss because a few days straight of this has turned me into a massive vagina.
K /owg/ I tried cleans and jerks today but i couldnt rest the bar on my shoulders/chest because i could clean it easily maybe, how do i go from firm grip to calmly guiding the weight with my hands when cleaning?
Iron Mind has some cool ones
>gib me monies for pic related pls
most ppl I know, especially lighter dudes with smaller hands let go of the hook when overhead because they cant support the load if they keep it
Takes about a week to get used to if you've always held on to it
No, it's a microscopic view of a bodybuilder's bicep cell.
Also, do you guys not feel the saying
"legs are to lifters what biceps are to bodybuilders" is more accurate? doesn't really make sense with back, because no lifters are showing off their back like they might be with their legs or even abs
that's true, but that's missing the point of the quote which is:
bb = biceps
I just think it should be legs, esp when big legs are a defining trait for weightlifters
stupid quote anyways
Oh and about Wu Chuanfu
Basically what I heard was that he started off as a youth lifter but never really like weightlifting enough to stay with it. He went around multiple provinces to train, until he finally quit to pursue bodybuilding. Then he realized the potential Chinese weightlifting had business-wise and decided to cater to crossfitters. The coaches I've met said he doesn't know enough to be a coach. I've talked to Larry Yang about him too, and he said his coaches called him a quack. My coach has personal beef with him because when Wu was young he came to my coach to train. My coach said he would coach him for free if he can pay him a portion of the prize money he received from competitions. Over time the money accumulated, but he never paid. Finally Wu just took all the money, 60k rmb, and fled to singapore without paying him. My coach is still kinda pissed lol. Kirksman told me he started noticing kinks and flaws in the way Wu taught, and started to question his ways. In the end he wasn't qualified to be teaching, as he himself was never a great lifter
pas, Did you get the idea for those heavy pulls from my leddit post? ;)
also, I don't see how you're pulling 150/4, I'm impressed. I noticed you caught all your snatches high in that comp, is that bc of hip pain or goofy technique and sickening pull strength?
>doesn't look like you're fully extending hips or legs. full extension at the knee isn't necessary but you're lacking drive.
>back rounding a bit in the hole
>You look hesitant and uncomfortable getting in the bottom position.
the thing is, your pulls (other than hips shooting up a bit) look great. Just try to emulate those a bit more, which will probably just take some time.
not too bad if you go cheap. Go for a slightly better bar (pendlay, rogue, klokov) if money allows, but demonstrated by the new hookgrip bar test video, eleiko or werksan is NOT much different other than longevity.
$400 http://www.fringesport.com/products/ofw-black-bumper-plate-sets (what I have)
and some change plates
only had it 7 months but no problems atm. I lift on concrete, but try to drop the weights on some foam mats I have.
Form czech please
OK so it's very obvious from this that my squat is weak as shit, and that my upper back might be weak too. Hoping for second opinions. I honestly didn't think I'd make this, my last pr was 105.
also my knees are tender as a result of this, lol
I've noticed on paused back squats (usually 3-4 seconds) when I go ATG my right shin bone feels like it's grinding or bumping against my foot. I want to say it's me forcing/gaining flexibility, but it's probably not. Doesn't hirt much at all either.
Start the second pull later, up higher on the legs. Work on upper back tightness. You're decently fast but on the ascent from the bottom you're very slow and losing energy for the jerk.
is this possible on a bar?
>Olympic Weightlifting General
>none of you lift in the Olympics
>none of you are close to oly lifters
im just worried because everyone seems to know how to snatch and c&j and im like the ugly duckling that doesnt know what im doing.
just do it
didnt wu have like a 180-190 CJ?
I was told to catch my snatches high in China, unless I had to catch them lower
I picked easy weights for the comp, so caught them high
Heavy pulls is just because they're whats on the program, havent read ur reddit post m8
Not that big of a problem, I did it for a period because I had a thumb injury that hurt when hook grip overhead.
Gotten back to keeping the hookgrip overhead, and i feel like the transition is smoother and I can execute the third pull more effectively.
Oly lifts aren't incorporated in SS. And you don't incorporate Oly lifts unless you want to be a weightlifter or have some other specific reason to do so (ie. supplementary conditioning for sports)
You gotta break the habit of pushing up with your hips first
Front squat up to that kind of weight, ~90-110% of clean, until you can make your ascent without shifting torso angle like that or rounding your upper back
It was the latter. Almost totally fixed today by doing singles with +2kg increments. Still wasn't even close when I arrived just above my best lift felt too heavy. Btw do pulls without straps help in making the weight feel lighter?
I never really learned to high bar properly, my natural instinct is to have hips rise first when it gets heavy. I'm working on it but maybe there's some subtle cue I'm missing
I think my legs are sort of long too (though obviously not as long as yours)
Eh mine are long but proportions aren't awful
It's more of a motor pattern thing
keep the glutes tight and think about driving up through the chest
Like how Rip talks about hip drahve with the chain pulling your ass up but underneath your sternum instead
Good job! I myself hit 405 squat, a PR after partially tearing my hamstring and only 10lbs off my best. Was the best my squat has ever felt technically as well.
Shit day in the classics though, just slow. Normally I'd hit 100+/130+ but i did 93/115 and left it there lol.
>show up topical Crossfit during open gym
>everyone is super nice but am too awkward to return friendly gestures
>go lift in my own corner
>break their gym snatch and clean records (they weren't high, I only did 95kg/125kg$
>people keep trying to congratulate me and ask for tips
>too autistic to deal with it
>people start shaking their heads at me like I'm rude as fuck
>cry and repeat conversations in my head all the way home
>never going back no way
this was before he quit the national team i think because of injarees or some shit,
i remember when kirksman first became famous on pendlay i googled wu chuanfu and he had other higher results if you google his name + shi zhiyong but now I can't find it anymroe for some reason
here's how you clean and jerk:
grab the bar
get it onto your shoulders
get it above your head
finish standing with feet together
Here's how you snatch:
grab the bar
lift it and hit it hard with your hips in order to
get it above your head in one movement
finish standing with feet together
don't overcomplicate it, olmpic weightlifting is just getting heavy weights from the floor to overhead. simple as that.
Can you contract the mid/lower traps and rear delts? A good way to test is to get into a lat stretch (rockback stretch or something I believe) on the floor then focus on thoracic extension. You should feel the entire mid-upper back contracting forcefully. Also, get a foam roller or substitute and just focus on arching the thoracic spine around it while keeping the ribcage depressed, to ensure that the extension isn't all coming from the lumbar spine.
Also, rowing heavy, depending on the row variation, might not be a good idea as your primary back extension exercise, as most people are lat dominant, and will unconsciously shift the load to their lats when it gets heavy. The lats actually make thoracic extension harder as they tilt the scapula forward. Try doing three to five sets of a much lighter row variation, like face pulls, and focusing on the contraction of the back extensors before you go to do your heavy rows. And make sure you're stretching the lats along with the chest/anterior shoulder.
a video would really help here. I'm coming off having damaged my teres major and some of the scapular retraction muscles, so that could be it. Now you mention it though, my pecs are so tight that they almost hurt to touch. Guess I should roll them?
Keep your ribs down more than the chick in that video.
Can do this with arms on a bench or arms extended on the floor in front of you. Just imagine trying to make as big of an arch in your thoracic spine as possible while you're doing it, and you should feel the thoracic extensors kick in
Do it before your heavier rows. Keep the core tighter than the guy in the video and don't let your ribs fly upward when you retract the scapula
Use this to make sure you're utilizing your rows properly
anything less than a 2.5kg is placed outside of the collars to save time when changing weights between attempts, the mircoplates are designed so theres friction between them and the bar so they don't slide off during the lift
So I tried the Sots Press today. I don't know if it's because my bottom position is extremely upright but I ended up getting pulled backward and fell on my back, which gave me a good excuse to do a nifty backward roll into standing. On the upside, I don't think shoulder mobility is an issue, if that's what the Sots Press is meant to challenge/improve.
Hey /owg/ I want to slowly incorporate clean and jerks into my workout so I started out with working on my front rack position and front squat. I've run into a problem though, whenever I front squat I get massive buttwink, I don't have this problem when I highbar squat?
In my opinion, if you can high bar squat, then you have the mobility to front squat. I reckon it's probably a technique flaw. Widen your stance for front squat, angle the toes out a tiny bit more, allow the knees to track slightly more out as well as forward, don't initiate with any sit back whatsoever, it should be all sit down.