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 [Open]
Big noob. On my catch for snatch, I can't squat down very far. Any advice? I need to work overhead
Are there any areas that are lacking? Having a well-rounded physique is good for WL for a lot of reasons, from technique to injury prevention.
You don't have to emphasize it as a huge part of your training but it helps. I've noticed improvement in many of my lifts just from doing some low weight high rep bench/curl/row/etc stuff at the end of workouts where before I was very much a purist in my programming
when I started I couldn't sit in the overhead position very well so I bought a broomstick that was the same length / width roughly as a barbell and I'd do overhead squats while watching tv. It took a few weeks or so but it helped a lot to just relax into the position and make it truly comfortable. Now I can just sit in it barefoot and hold it for a few minutes without issue.
Wondering if you guys can help me out with a snatch question.
If I move the bar a few cm fwd of the metatarsophalangeal joint at the setup, I can be a bit more bent over at the start of the movement.
My back angle therefore doesn't have to change as much to get the bar to the knee. I still end up in the same position, I just started a bit more bent over instead of starting with a vertical back and bowing over the bar.
What are the advantages/disadvantages of this? No strong preference myself, just trying to decide.
I've had days like that only twice in my almost 7 years of lifting weights (one year olympic-style).
It happens, and its awesome when it does, but don't expect it to happen next time you go to the gym. You're gunna be disappointed
It was a "controlled session" where we'd just treat it like a meet but go for as much weight and as big of a PR as possible, so I don't doubt I'll not have that performance for a while. However it was still great and I'm gonna stop fussing about technique so much now, that's been holding me back on everything.
What are some ankle mobility and hip mobility exercises that I can just do at home with no equipment. Mostly ankle though, my hip mob is actually pretty good but my ankles are tight as hell. I have seen the Calstrengh video with Jon North and their coach doing the ankle mobility exercise with the barbell on the knees in a squat position but that obviously needs equipment. So what can I do at home when I don't have anything to do that will help my ankle mobility?
Is a 175 pound (80kg) clean good for a 131 pound (60kg) lifter? I've only got maybe 6-7 months under my belt training with a good coach
are you guys watching to the youth champ?
this guy almost seems hes not fully extending
how do you think the koreans have such nice cleans?
during their training everything they do seems choppy
yes the power perfect ii is gud i have a homeboy who likes dem
do u have a vid? i dont know much about this guy
nah I'm just saying for a clean that heavy for his apparent lack of size, he is obviously strong as well as technical and fast
as he gets older he'll no doubt start moving through the weight classes
Also, I think the speed under the bar he gets from not fully extending will be better than extending his hips that tiny bit more
One thing i've noticed is it seeems like westerners are more focused on just big numbers rather than being able to consistently hit pretty good numbers.
(super big generalization but whatevs)
Form check please. I've recently developed a passion for weightlifting and have been incorporating some power cleans and power snatches into my routine. I just wanted to make sure my power cleans looked good enough for me to move on to trying out full cleans and what not.
dips, pullups and core work
Caladan m8, do you feel lunges are bad because they engage too much posterior?
Also. Have you ever used step ups? I feel they are much better than bulgarian split squats or single leg squats for emphasizing quads. Or maybe I'm just a weak fuck. I use a stool at mid thigh height and make sure I'm very close to it + no hips rising, and hold a dumbbell as in a goblet squat. I get insane activation of quads
>the ankle mobility exercise with the barbell on the knees in a squat position but that obviously needs equipment
you can do the exact same thing without a barbell. if you are shit you can use a wall behind you, or something to hold onto in front of you, experiment here. then just focus one leg / ankle at a time, pushing down on your knee with your elbow or just lean into it. probably needs a bare minimum of degree of flexiblity to get an effect tho.
What do you guys think about wl shoes with crazy high heels (1"+) like vs athletics? I'm having trouble hitting depth with 0.75" plates under my heels despite stretching my ankles for a while (I have size 12 feet also). I feel like really high heels would help me
Also its more of a neuromuscular adaptation kind of strength that weightlifters and powerlifters get. Also genetically some people are just skinnier and do not develop as much muscle mass but that does not mean it isn't possible to develop strength to the same level.
Full cleans are a better place to start. You're doing some sort of combo between a full clean and a power clean, where you're absorbing the bounce in your knees, which is fine if you want to blow out your ligaments
Your initial pull looks good but your extension needs work
95kg power snatch/118kg power clean /125kg clean (was supposed to be power
I know you guys said not to do powers but today was a dick-around day so I figured why not.bim pretty happy with how much my bar path has straightened in the last week or so
Take it from me bro. You're stronger than 95% of people who post in these threads but your technique has a long way to go. Don't be in a hurry to max out. Work on mobility, speed, and positions and you'll be lifting much heavier weights in a year.
A few weeks ago, I got a 122,5 jerk, today I managed 130. I've only cleaned 115, about a year ago, been injured for a long time. Just wanted to share.
Man you really gotta tighten up that form
Get comfortable in a full snatch
Clean up your pull on both lifts
Work on your upper back rounding and your whole core losing tightness in c&j
You got some potential but not with that technique
lol this is what I was about to post:
Does anyone just have really shit days where you can't even hit your working weight, then you shit everything up and even start failing warmup weight?
then I saw yours and felt bad lel. Really not my day today, lower back hurt near where it joins the glutes and everything felt wrong
>Does anyone just have really shit days where you can't even hit your working weight, then you shit everything up and even start failing warmup weight?
when this happens on my way up to a max i just drop to the bar and keep there till it feels good and slowly build kg again or until I tire out whichever one happens first, I usually make it to a decent max for the day that way
yeah was just doing technique work, but then all of a sudden I stopped staying over the bar. Felt fine all the way up to 70%, then everything started fucking up. Should have deloaded but just decided fuck it and did snatch pulls instead
https://instagram.com/p/1Ah6EtTDo6/ Fucking massive, look at how he bounces up. Do squats this big done right help acquire that ankle mobility?
Also, regarding the same account, why does Arkadiusz Michalski tilt his hips back at the start of a squat?
stuck on 95/125, today I was intending to do a whole bunch of snatch technique work at 80 so I could nail it down but couldn't even work up to that, bad day. I also think I bruised my pubic bone.
>Does anyone just have really shit days where you can't even hit your working weight, then you shit everything up and even start failing warmup weight?
Haven't had a series of good clean sessions in months now. Dunno wtf is going on.
>why does Arkadiusz Michalski tilt his hips back at the start of a squat?
ur supposed to keep the back angle arched like that especially in a heavy clean so you can catch the bounce, watch his fsquats it's not as obvious hip tilt as the bsquats in bsquats he starts with his hips relaxed then he archs it really hard and keeps it there all the way through the movement
this helped my squat when I did the same thing I even cut depth when I started doing that since I'm not mobile enough to keep the arch without rounding, after a few months though I'm back to normal depth also PR'd bsquat at 225kg few days ago doing this
you can see most beginners go for depth at the beginning if they don't have coach to watch them but if you had a decent coach he'd tell you to only go down as low as you can without rounding the back, full depth will come
Lol that is just every day for me because of my shitted up back
havent squatted over 110kg in months. Hit 135kg the morning after haloween and since then i havent moved anything over 120kg in my squats. Left side is shorter than my right side, right erector hurts every day, left scapula hurts every morning for a couple hours and all my lifts are asymmetrical. Every time i squat (front or back) this searing pain begins in my right erector and i cant get in any significant amount of work in.
just remember to keep that back strong and healthy because if it gets fucked up everything can go to shit for months.
And its real shit too that im finally starting to dial in my diet and eat ~3000kcal a day, sleep 8 hours a night and get real consistent on my snatch but another multiple month injury setback is just one bad lift away.
i have the same thing with my back, one leg is shorter but it's not as bad as yours, i just feel one side of my erectors get much more sore and feels bigger than the other side
have you tried playing with foot position? i find that having the shorter leg a bit behind than the longer one helps keep the erectors in sync, but I can't keep them the same width when I snatch or clean so I don't bother changing my technique for those just for pulls and squats
>coach away in Panama
>left me workouts
>Saturday was heavy
>snatch up to 50
>well since coach isn't here....
I can't wait to get my technique down, but it's definitely progressing.
>don't ask me about my cleans though, feels like I took 3 steps back.
>scared of catching bar on right clavicle which is my favorite thing to do now
>took 3 days of this and now my form is all types of fucked
the thing is that i dont feel like my leg is actually shorter, rather that since i've had a few back injuries all the musculature has just warped everything to compensate. Changing my foot position just doesnt feel right either, it just shifts the load from the problem area to other areas which have yet to develop any sort of imbalence issues.
Been to a sports physio 3x since november, last time was in january where i started of squatting for 1 set of 20 reps 2-3x per week, adding 10lbs each session to make sure i came back in slowly but by the time i hit 225lbs x20 3 weeks ago i felt like all sorts of stuff was going wrong in my back (upper and lower). Gonna do lots of unilateral work 3-5x per week to try to rehab it for now, but if it persists and ceases to improve then im going to see the physio again.
oddly enough, i get no pain from doing pulls if i start with my torso more parallel to the ground so i will just have to work on those for the time being. Maybe get some bench and pressing work in if my upper back allows it
I find that as long as you dont completely throw a fit and give up on your session, you're alright. Just decide to work on something else, tech, another discipline, pulls, new fun stuff, hypertrophy. Everyone has shitty days. If its weeks in a row - start evaluating your programming and restitution.
Weightlifting needs to have the planets and stars aligned in your favor sometimes to make shit happen
actually I forgot I fucked my thumb up. Cut it pretty bad while cutting lettuce. I won't be able to hook grip for at least a week... I'm going to try clean and jerking with straps. Hopefully I don't hurt myself worse.
something completely unrelated:
anyone else have problems with their stomachs? I'm not allergic to anything at all, yet every afternoon I spend about a whole hour farting (luckily I can do this silently). It doesnt smell anything at all and is basically only air. it's more irritating than anything else. wtf is this and how do I get rid of it? My tactic atm is to just let my stomach "rest" until I feel ok then head off to lifting (the days I have a session in the afternoon / evening). My food intake is ok, no junk shit, decent amount of fibers, no copious amounts of stress or coffee etc.
>jeans shopping today, alone, at lunch
tfw get laughed at by salesperson because your glutes and quads doesnt fit into a pair of jeans
2 groups of teenage girls mirin my ass
barely contain spaghetti etc
salesperson said its even worse than hockey players she is used to helping (town is home to one of the top teams nationally)
finally end up with a pair in a new model with stretch she had to unpack from stock
tfw size 38/34
Haha, how long you've been doing for? 4 weeks here. 86 kg here too so by BW still shit. I think my clean sucks because so far it's 80% snatch 20% cleans, or so it seems. My jerk is good.
>had a lot of practice with that one
I've been here for a total of 5 months, spent a month and a half with the bar and just drilling it, 77kg, been kinda hesistant to let it rip. Definitely had at least 2.5 more kilos in the snatch and 5 in the clean and jerk.
This Channel is for the Righteous & the Honest people of the world, Pakistanis & Muslims, Christians/Jews/Atheist & wether your black/White/brown you are all welcome ,the Zionist can fuck off, Piss drinking katchies & kamzhor puddu Sikkhers also do one, Sikhs are so jealous of Muslims because of our growth every where worldwide & success. The Sikh Gurus copying everything from Islam & the prophets & the other half from Hinduism just read history
>tfw hitted 3pl8 front squat beltless today
>tfw when still cant clean 80kg due to poor form
i have problem pulling the bar vertically, it get away from me and i fall forward
newfag fatass here, not sure where else to ask this question. I want to lose fat. I read the sticky and it recommends weightlifting, but if I'm supposed to be eating at a deficit, won't I be stalling? Is this how it's supposed to be, or am I better of just sticking to cardio?
the videos he posted on instagram currently are not him
he deleted his reddit account
will try that too
also, having some problem with the jerk, my coach says i have the build to squat jerk and i'm actually far more stable in an overhead squat position compared to the split, but with more than 70kg weight i just cant force myself under the bar.
always easier to transition from power jerks IMO, and have you just tried lots of repetitions at a light weight? Your coach should have you doing a shitload of reps with just the bar, regardless
yes i do a fuckton of reps with like 30/40 kg and my form looks almost flawless with that lightweight, but when i try to increase i just cant drop under the bar and i fail the rep.
with the split jerk sometimes i cant ever lock 0.5pl8, i just fall.
On the off-chance any olybros have any experience with combining oly with other shit.
"program" at the moment is alternating (sn/sn pull/fsq) and (cj/cl pull/bsq) plus core, press and facepulls each session. Usually 3 or 4 times pr week
>mfw you're the assholes who do all these weird exercises on my stretching platform
>mfw you're going to hurt yourself so badly and I'll stand there watching waiting to stretch
>mfw no face
my knees click when I squat and it ruins what would be otherwise perfect ATG highbar. Even with the bar they click, but on heavier weights it's painful. The clicking occurs on the ascent after I've bent maximally at the knee; it seems like my kneecap is snapping back into place.
I have very loose quads and feel almost nothing from any sort of quad stretch. Are there any sort of corrective exercises or stretches you guys have used to solve this problem? If I can't find any recommendations I'll just start doing long at pauses and a battery of stretching
I agree, when I first started lifting ~2 years ago and squatting high bar, I was having knee issues out the wazoo (couldn't extend fully, popped all the time) and thought I might kneed to go to a doctor. but my mommy doesn't love me so I never did and just switched to low bar which solved my problems mainly. started oly a year ago and was having probs again with high bar but also stretching in the mean time, now I have less issue squatting more frequently and with 50-60 more kg
I haven't really gotten that much stronger. Here is a 165 front squat I did 6 months ago
and here is 170 last month
I did get a lot better at back squatting in the past 6 month though. I think my pr pause squat was like 165.
I did clean and jerk with straps today and it was okay. My one strap tore though so I cut the other one to match. Now they sit fully encased in my hand against the bar and I kinda hate it. Need some new straps. Hit a bunch of snatch singles at 105 and then 130-135-140 clean and jerk. Pretty happy with snatches, clean and jerks were weird with straps.
I'll have a handler/coach that I do well with at the meet in may so that's a big relief. Gunning for that 266@85, but I gotta start slimming down now. Walking around at 200lb lol
man, just seeing this fsquat/clean ratio you've got going on reminds me of how much my squat sucks. Someone posted on here about upper back caving and improper row form, I really need to sort mine out (I go kyphotic as soon as it gets heavy)
nice, thanks man. I like them to just be a straight length of material, so that's perfect.
if you're the dude that just followed me on instagram then yeah I think you need stronger legs, hips, and core. Looks like your hips get way out behind you, rather than you keeping them under you and pressing through with your legs.
Here's a pic
actually I got 48"
24" for each strap, I like them a little longer than the ones I had before
I've got this too and no amount of stretching helps in any meaningful way. I think I've got genetically weak legs. I try to control the reps instead of plummeting into the hole like I used to and that seems to help a bit.
Oh these are better for WL imo, faster to set up and to get out of
I am a clumsy man and have dropped this thing so many times
sometimes it comes out fine but sometimes it has this weird colored haze over everything
I can only go to the gym 3-4 times a week because it takes 4-5 hours off my schedule because of transport.
Can I do a calisthenics routine in between wl workouts, and if so, what exercises would benefit most my weightlifting in general?
Practice with broomstick, foam rolling, stretching.
General core work is always beneficial and if you have weaker triceps then some push-ups or dips won't kill you at home, and even pullups on a pull-up bar would benefit you some as well.
Very well could be not quads but TFL, IT band, or glute/hip that is tight and needs to be stretched. I tend to get knee clicking a lot. If I roll my IT band and work it in pretty good all the way up and down, as well as the TFL up near the top, and all parts of the glute, it can stop it. The more often I do these, it will go away until I get tight again.
What are some accessory lifts I can add into my routine for stronger thoracic stability? When I start doing my heavier snatches and clean and jerks (power / squat jerker here) everything works fine from lumbar-spine down. when I get the bar in the overhead my shoulders and upper back just tend to give out.
Getting pretty bummed about missing my lifts.
upper back and arm hypertrophy, shoulder flexibility, hold jerk overhead for 3-5 seconds before recovery and 3-5 seconds after recovery, unless there's an inherent flaw in your technique this should fix it up, i'd also recommend you switch to the split jerk seeing as you're having trouble balancing squat/powers overhead
I'll keep all this in mind.
The biggest reason I originally switched over was due to surgery on my right hip. I cannot bring my right leg back without pain and discomfort that throws me off. I have tried switching, so that my right foot is my lead, and that caused discomfort and more severe balance issues than squat/power jerks. On my 65-80% loads I can squat/power jerk just fine, with maybe minor issues here and there, upwards of 90% is when I begin to dump forward.
No vid sorry, wednesday is CJ day, so maybe by then I should.
I've been working on glute tensing, my PT's were very adamant about it.
I've ripped two pairs of jeans now just by casually squatting to pick something up, or check the fridge... :(
Would you fine gentlemen advise getting into oly lifts if I don't have access to a coach to yell at me and impart wisdom?
Been lifting for about half a year, hate benching and feel like I need more explosiveness so starting c&j seems like a good fit for me.
I post here every so often and it seem that when I do get recognized its because of my hip surgery lol.
To be honest, I do not remember the advice you gave me before... I'm sorry.
Yes. If you have good coordination and some smarts, you can probably get okay technique by watching Youtube and reading a bit. If you want to get competitive, you will need a coach though.
Thanks bro. I suppose the coordination will improve as I lift a bit too.
Don't really care about competing, since my country is full of post-soviet monsters anyway and I'm already 25.
That's kind of like asking, "Why should I clean my room if it's going to get dirty again?"
I don't claim to be perfect, people forget things every now and then. Who knows, maybe I do remember Caladan's advice, but don't remember that it was him that gave it to me, and I may be pairing it with a different experience.
I was originally asking about accessory work related to overhead stability, because my upper back and shoulders tend to give out, while my lumbar down to my legs are perfectly fine while in the hole.
Don't worry though, I haven't forgotten what JT had just said.
oh there's a different guy who power/squat jerks previously who kept losing it forward too, thought you were him. We discussed staying on heels through the dip, and he maxes out cj on wednesdays too.
Is it common to be affraid to get that much weight above your head? I train oly in crossfit gym (self-teaching, not doing any xfit shit, but girl friend of mine is coaching me sometimes since she did oly 5 years before starting xfit) and sometimes can see people being affraid to power snatch weight that they didn't get before. I mean, oly moves are easy to bail compared to, let's say bench, why do some people fear to try? I did 70 killos power snatch yesterday for the first time, failed first try, got it in second. Is it fear of falling into OH squat?
Hah, what a coincidence.
I'll keep what you said in mind about staying on heels.
tbh it just happens that this week is day 1 snatch, day 2 CJ, day 3 snatch, next week its CJ, snatch, CJ.
did anybody else not know that Frank Rothwell is an Olympian?
also was quite j00cy in his heyday
hey im a newfag trying to learn this stuff. i noticed the url in the first pastebin has changed for finding an oly club.
My gym closed today, what can I do at home with a pair of 15 pound dumbells?
Planning on some box jumps onto my bed with stacks of pillows, pistol squats, jerk tech, and stretching. Plus wrist curls with the dumbbells. Am I missing anything
This question has probably been asked to death, but what's the best program for someone looking to switch from powerlifting to olympic lifting, first to try it out and then to stick with it if I find it fun? My stats are pretty shit right now, been lifting for around a year and I'm at (all in lbs) 5'11@210lbs, 23-25% bf, with a 335 squat, 195 bench, 405 deadlift, and a 135x3 OHP (never maxed). I read through the resources on the above links, and there's a fuck ton of different beginner programs that all seem pretty varied, so I'm not sure which one to do or how to go about transitioning. I don't have a coach available, but there are several people at the gym I go to who said they'd be down to show me the form on some of the movements, and I've already been practicing with a broomstick/empty bar. I'm also currently cutting 1-1.5 lbs a week, so hopefully that doesn't get in the way of learning.
tl;dr did strength work for a year, want to try oly, overwhelmed by all the beginner programs available and just want to find something simple that has both oly lifts/squats and maybe some bench/press/pullups as assistance. Occasional deadlifts would be nice too.
Thanks in advance guys, hopefully you're as nice as /plg/ is.
I said I read through the OP, but there's a fuck ton of different programs presented, and I'm wondering which the best one is. I'm also not sure if the best way to get into it would be to transition slowly or to just completely drop what I'm doing and dive in.
>overwhelmed by all the beginner programs available
Beginner programs are for beginners, not novices. Basically you just need to get reps in and drill the movements while still working on strength.
Alright, sounds good. I guess I'll incorporate some of the movements after my workouts with just the bar + 10lbs bumper plates to get the height right, and do sets of those until my form is alright.
Aren't those pretty expensive? I looked around in my area and the cheapest one is something like 300$, and I don't really have cash to throw around; I'm even going to a gym that's only 7$ a month. I'll switch back to high bar then too. Also, why only clean pulls and not cleans? Just curious about that, I've done cleans before and know the form more or less, so wouldn't it be better to do the full movement?
Beginners attempting full movements with weights always have shit form, no exceptions. If you don't have a coach to correct you, you'll start convincing yourself that your form is good and will stick with it, both consciously and subconsciously. By the time you realize your form is shit, it will be too late and will take months to fix your shit form.
Sounds reasonable enough to me. Is it basically useless to learn full movements alone then? Or is it not useless to slowly do broomstick/bar+10s practice on clean pulls, jerks, snatch pulls, and switch to high bar until my form gets to the point where it's passable enough to start switching to an oly routine?
Oh yeah, so what's the best way to actually learn the movements correctly then? Should I do something like 5-10 sets of triples with no weight on the bar for a few weeks, get form checks in person / post them online, and when I feel comfortable start going up very slowly in weight and focusing on form?
Yeah, pretty much watch as many videos as you can of Chinese lifters or world class lifters with similar bodily proportions, preferably in training. Read up on technique, and post technique checks. Do as many reps as you can until you feel fatigue, however slight. It's still worth it to at least get a few coaching sessions in tho
I'm a big defender of self-coaching. I'm not saying I'm special (quite the opposite of my point), but I have been able to coach myself to have pretty gud form over the past year since I started wl. At least for a novice/intermediate (2-3 years) I think one can coach and teach themselves good technique if they're dedicated to it, as well as making oly noob gains since the programming isn't that hard.
This is all up to you, if after 4 or 5 months or form at least at 70% still looks shitty, then you prolly want a coach. I've seen some youtubers and other lifters on the web who suck at it and made bad progress w/out a coach. then there's clarence
I'm talking filming every set with your phone
Big proponent of self-taught. It's not ideal, but if you want to do the lifts then watching tape of pro-lifters of all types/nationalities, watching your own tape, comparing your tape, tracking your bar path versus theirs, and reading, reading, reading about technique will take you a long way.
Yes, minor mistakes can take longer to correct. But you can get pretty far with self-taught by practicing with the bar and taking the weights up slowly but surely, and always trying to be adamant about what the lift should feel/look like while you're doing it. Step-by-step, piece-by-piece. The cal-strength "how to snatch" and "how to clean" are great starting points that teach you progression from hip to floor.
These are honestly best effective if you already have decent understanding/body awareness with squats, pulls, pressing. If these aren't already GOOD, then they should be worked on first IMO if you are starting out. They were the first thing my coach checked I understood.
Alright, many thanks then. Guess I'll start reading up on it and watching videos tonight, I'll do some clean&jerk's tomorrow, record it, and then post it up here for you guys to rip me a new asshole and critique me. I've done cleans before and people who did oly lifting in my gym said my form was on point, but this was a few months ago so I'm probably going to be rusty as fuck and have to start from scratch on them too. Would doing the bar + 2 10's in bumper plates (lowest weight my gym has) like this for 3 days a week, 2-3 months alternating c&j and snatch between sessions after my normal workout be enough to get the form down if I keep filming it and uploading it on here to get criticism, and watch/read the fuck out of other resources? If so, I'll go ahead with doing that while I continue training for powerlifting and getting my big 3 up on the side (still going to be squatting in oly, and a good deadlift can't hurt on the pull either, right), and if my form is decent by then I'll switch into a novice or beginner oly program and start building up slowly.
sounds pretty good but I would recommend doing both lifts every session, even if you only practice with the bar on one. 3 day/week is the minimum really. and after a month or so moving up in weight wouldn't hurt like 50-65kg. it'd be hard to get hurt with that if you squat 140+
they're fun an all (and don't have to be removed) but more than 1-2x/month is pushing it. You could better be spending your time throwing in pulls (clean/snatch deadlifts with a shrug at the top, mimicking proper form) a couple times per week. this will help ingrain the movements and you also can't get hurt with these as long as you ease into the weights.
I'm already lifting 5x a week though, and from what I understand from the above I should ease into it, right? If I just straight up cut out deadlifts right now, especially while cutting, I'm going to lose muscle mass and strength. I can work in some pulls after my deads though. I want to get fairly comfortable with the oly lifts before starting to really move from pling. And I guess I will move up if my form's alright, but not by a lot. What's the reasoning behind doing both every session? Won't I just get tired? Don't most oly programs only do one each day?
>lidia's jerk in 50fps
what are you trying to do to me
most 3days do, but they also have you doing 1-2 more exercises specific to the movement, such as pulls, frontsquats, pushpresses. And good things come to those who do both lifts on the same day. I would at least practice split up the three oly lifts and pick two to practice.
Like I said, I'm not going to make you do anything, it's just that most people who get into WL late wish they would have started earlier. And your deadlift won't go down, it just might not go up much. when i started last year i was at 100kg squat/130kg dead, and 1 year later exactly I was at 148kg/165kg, this included a neverending 5 month cut
>but they also have you doing 1-2 more exercises specific to the movement, such as pulls, frontsquats, pushpresses.
I already do front squats / push presses as accessories for powerlifting, so I'll just leave them in.
I assume that due to their technical nature progress on the olympic lifts is leaps and bounds slower than on the powerlifts? Also, what's the best way to practice these movements then? Would something like 10x3 with the bar + 10s be enough to get the form down, as long as I'm posting videos and getting critique? How would I make progress or go up on the lifts?
I bench 2x a week, squat once, and deadlift once. I do OHP on one of the bench days and then rows/weighted pull-ups get their own same day. Each compound movement gets it's own day, and then I do 3-4 assistance movements for that compound. I dunno if this kind of program has a name or not, but I learned it from an ex-competing pler who I trained alongside for 2-3 months and it's given me great progress, my dl went up from 1RM of 335 to 1RM of 405 in something like 2 months while on it.
alright guys everything is falling into place.
Got a steal on an olympic bar, ordering weight and rack in May
I signed up for a 1 week Olympic lifitng course with an Olympic hopeful with a pretty good repertoire and beginning that mid may.
Hey lads. My right ankle has 10x better mobility than my left but/as a result I stretch my left more.
It has made no difference. I think the upper outer part of my left calf is tight. My left foot also feels more on its toes than my right. Could it be connected?
Thanks in advance mang
My left knee is getting chronic tendinitis, I'm not really sure what it is stemming from but it tends to happen a lot when I push press. Was only doing 90kg today but I think the dip was causing it. Is there a way to push press without stressing the knees? I don't seem to get it as bad when I jerk, which doesn't make sense because the dip is the same.
>I injured my knees from training too hard, too often and without any deloads.
>Because my knees still hurt slightly I have to avoid doing power variations and Jerks as its at this angle of the squat that hurts the most. I completely dropped doing Power Cleans.
>The dip of the Jerk is the most painful movement for my knees and this is why in some of my max Jerk attempts I would just descend in the dip and give up!
This is from an interview of Clarence Kennedy. I'm also dealing with knee tendinitis at the moment. I agree with pretty much everything Clarence says in the interview. It's certainly worthwhile to read it.
So from >>31909833 I think that
>Is there a way to push press without stressing the knees?
is pretty much impossible.
>I don't seem to get it as bad when I jerk, which doesn't make sense because the dip is the same.
That is weird indeed.
Strict presses are probably fine.
hah yeah I don't think there's much of a connection between me and Clarence, in my case I get it pretty much any time I do anything athletic, but his was a direct result of overtraining. For example, every single time I play sports, I get tendinitis, even if I had taken a whole month off from everything. It's very shitty. I'm thinking of trying to schedule an appointment with a sports doc, because every physio I've seen has been shit.
how we doing today? I just tested my maxes today. 60/85@82
could have snatched more but at the bottom i kept losing it due to a lack of balance, Pretty sure i could have cleaned more too but the jerk was holding me back. Overall i`m pretty happy with it. coach says my technique looks very nice, so the weight should come up pretty quick.
yeah kinda like 5/3/1 upper/lower
not sure if same guy but
olympic lifts are slow to progress but not that bad in the first few years
yeah that sounds good, sometimes 12-13x2 would be good too. as long as your squatting (f & b) and doing pulls (try to start low and add like a couple kilos every week) your lifts will go up in the meantime while your practicing form for a little while. That's why it would be in your best interest to do pulls instead of deadlifts.
Honestly all the "practicing form" before starting the lifts isn't something I did. albeit, I was very weak (100 squat@70, like I said) but as long as you aren't trying to clean 90+kg anytime this month, I don't see why couldn't supplement heavier cleans in.
BTW make sure you're working on flexibility in the meantime, including overhead.
I can't really tell you what to do here man if you're wanting to keep the powerlifts in just use your best judgement I guess
Oh, that sucks man.
I've been to 4 PTs and a sports doctor. The sports doctor was definitely the most helpful.
Still, if you have time, read the interview. It's pretty interesting.
>I still managed to train hard without any kind of rest period, of course, my knees got worse so I started using pain killers during most of my heavy sessions along with a few cycles of dianabol and lots of caffeine.
surprised he admitted it honestly
Haha, for a second there I thought I totally read over "a few cycles of dianabol".
Yeah, it's the same guy.
Only reason I'm trying to keep my powerlifts for now is so that I don't switch to olympic lifting and then end up losing a lot of strength/muscle mass because I'm dropping down to doing light movements on a cut. If I was maintaining it wouldn't really be a problem, but I'm not. Even then, I'd like to hang on to the lifts I reached and maybe even improve them a bit over time, but I've seen a lot of programs seem to have both bench, press, and occasional deadlifts. So should I practice form for around a month while working in pulls / cleans as an accessory, and then when I have a passable snatch and clean and jerk switch to an oly routine, maintain, and work on keeping my form down while slowly going up on both?
I got you bbs.
<iframe width="560" height="315" src="https://www.youtube.com/embed/TLfXWU2wSew?list=PL3ahd5nTPex_YdRhd93G6JIw-rxe4ZUKo" frameborder="0" allowfullscreen></iframe>
I understand, but I think /fit/ has you brainwashed into losing your gains on a cut. I cut 5% of my bw for a comp in 1.5 weeks and lost 0 strength (some water manipulation, but you get the idea). Losing weight and gaining strength on a cut/maintenance is something WLers do all the time because of weight classes.
That sounds like a decent plan though. I guess it's fine to continue the program your own while your cutting and doing as you said. But yeah I would throw in pulls on your deadlift day and 'back/rowing' day. perhaps replace the latter day with pulls, rows, goodmornings, pullups, partially in that order.
check in every week or so for form. good luck
i dont plan on going that heavy, and i will be doing them from hip position not the floor. i've done them for a while and never had the problem of landing back on my heels and having to ditch the weight.
you can prolly get away with it, but you may want to practice falling back while keeping elbows up.
even if you look goofy. just lock the elbows up in the air and roll/fall back (like clarence at euro 23s) and you should be good.