/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>Big Guys Edition
>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:
god i want to fuck her so bad
like a 14yr old losing his virginity
If someone is saving these then I will make them more often.
Its the beginning of a hypertrophy focus phase for me so it was baby weight and felt easy but it still sucked, so I'm not looking forwards to adding weight :-( I've never bothered to do a set of 5 with more than 130kg in the front squat lel
Snatch - (82.5/3)6, 85, 87.5, 90, 92.5, 95, 97.5, 100
Jerk - (105/3)6
Front Squat - (110/5)5, 120/3, 130/2 140 paused PR
Snatch High Pull - (90/3)6
And abs, tricep, shoulder stuff
I've been thinking a lot about this. Does it make sense to do work in hypertrophy percentages with snatch and clean and jerk? I feel like the hypertrophy benefits of those lifts are limited, and I'd rather handle weights closer to what i'd be doing in competition anyway
I'm sure that there is some level of hypertrophy in doing triples at 70-80% of max in snatch and clean+jerk. Less if youre not efficient, more if you're weak like I am atm. The main benefit is working and perfecting technique. Plus it gives me a break from a pretty heavy loaded month in December.
For me its roughly a 6 week cycle on the classics. Two weeks of triples in the classics (6 sets 77.5% and 80% roughly), two weeks of doubles (6 sets 82.5 and 85% roughly), and two weeks of singles (90% for 6 singles and a down week ending with a max). A bit less structured in squats but 10s to 8s to 5s ect in back squats and 5s to 3s to doubles in fronts.
That being said, my coach in general will let people go up on a lift if they feel good - as you see I went up in snatches after my triples because they felt very good, and every rep was smooth to 100. I had to steady 100 in the hole and didn't bounce out so that was the end of it and time to move on.
TLDR theres a time and place for everything but I think that a more conjugate style (wherein strength, hypertrophy, and neuromuscular coordination are all trained at once, not strict linear periodization to allow for days when you feel good or bad) is good for recreational lifters. A super structured program is great for a full time lifter living in controlled situation, but I would hate it.
i got into oly lifting last year from january to may, hit a 66kg snatch and 87kg cj. i went back to general strength training, and now (after i hit my current goal of 1 plate ohp) i want to get back into o lifting. is this a good non percentage based program to follow until i get comfortable with my maxes again? using weighs for the snatch and cj that i know i can hit with no questions
squat rep schemes refers to my programs written above
I'm getting back into weightlifting next week after a couple weeks off due to a crazy semester schedule and an uncooperative work schedule.
I was thinking doing a lot of light volume squatting and pulling and about a million drills for Wed-Friday and then getting back into the heavier stuff two weeks from now. Wish me luck, /owg/.
i seem to be using my arms to do the second pull on the snatch
as far as i can tell i don't have the same problem in cleans
my coach and i are going to be doing some work on it on friday but i was wondering if anyone here has had the same problem
anyone has experience with hookgrip straps and knee wraps? i rip my callouses at least once a week because i pull without straps and this is getting pretty annoying.
also i always bruise my right knee with the barbell and i'm at the point of having a 1 inch wide bloody hole that keeps getting larger, i have eleiko sleeves but they're too think and i cant lift comfortably in them.
was wondering if the hook grip sleeves were light enough to feel like a soft ace wrap
I weigh 77 and I wear an S, but they sometimes slide down. I would say if you're worried about it, get the first version which is a little thinner and longer, so you can pull it up more.
What does it mean by doing 5 x 2(1+1) power clean & power jerk in the Catalyst programme in the OP?
Lad I actually had a decent clean and jerk day yesterday, nearly cleaned lmao1pl8 but I couldn't get it, I need to get smaller plates, I was so sure that I could do more than 50kg. Also I'm pretty sure my gym has womens bars but who gives a shit lmao. Pretty happy desu. Also did some pulls/ power shrugs, I looked like a spastic retard but I felt good. Also got me pretty tired and now I understand why some people don't do accessory work.
>blog post over
Also I am still weak and slow as fuck.
How did oldschool weightlifters have such ridiculous shoulder flexibility?
why does it matter, especially on instagram of all sites? at least mattie's shown she can lift. its odd to complain about american lifters by using one of the few american lifters that DOES show constant progress. especially because of something arbitrary like insta selfies. just a dumb thing to make a sticking point
the most notable american female lifters have been fats and lesbians in highly uncompetitive classes and meets, who lift for years and never get any better. natalie woolfolk was a slight standout imo and so far mattie's progressed much better. she's only 20, started a little over 2 years ago, and has set more national records than most lifters since then except BBCJ
where is the american pride family?
also reminds me of those justin lascek articles where he said he hated aramnau for being fat/ugly/drunk, wasn't impressed by aramnau's best performance, and was glad aramnau faded and no longer competed in top shape.
i don't get people who care more about a lifters personal life than their performance
Ay lads i had my cobbler add 0.23of hardened plastic to my heel, my current shoe has 0.77 heel height.
how noticeable will the change be?
im not looking for a major change only slight.
and is a gradual increase in height better to a solid block on the heel?
ive seen many weightlifters add a solid block to increase their heel height and many old school weightlifting shoes have a block for a heel
i can bounce my glutes off of my heels when i lift barefoot.
i want to try and keep all my lifts barefoot because i am an insane hippy faggot.
do i really *NEED* weightlifting shoes?
i will suck it up and by a pair of wei-rui if i am convinced of the necessity, but i don't know what the fuck the shoes are even supposed to do, besides let you get deeper in the hole..
the platform i do them on is laminated, and splinters don't seem to be a concern
what if i would prefer being a lesser athlete with no assistance what-so-ever?
i am not looking to compete in oly.. i just want to be competent.
He doesn't have a point. He's a fucking retard. 'I don't have time to get good at lifting I'm a dad' but he still has time to dig out a 20yr old girl on Instagram?
If you're the kind of person who gets angry at what other people do on Instagram you're either incredibly immature or 16. Don't like it? Don't look.
100% you and him are the kind of guy who's be falling over themselves to suck Lu's e-dick if he had an insta like Mattie's.
But because she's a young, excitable American woman you can't handle it.
Im not even a big fan of Mattie, and I'm not American either. It just makes me.laugh how bent out of shape she makes autistic nerds
i wish i could clean that much.
so is there any reason not to just work my way as high as i can and get shoes if i feel my feet need more support?
would rather have bare feet conditioned and strengthened to handle this type of stress..
..or am i just being stupid?
for what fucking reason do you lift?
to become a stronger, more capable version of yourself.
i understand my desires may seem silly... i just want to know if they are also harmless.
i just like the idea of doing thinks as unsupported as possible.
i don't care about my lifts with equipment. i care more about what my own body is capable of.
i suppose you could argue at that point that a barbell is equipment, but i wanna liff them heaby-ass weights.
oly shoes raise your heels, they dont offer "support"
i can squat 200 kg barefoot no problem
oly lifting barefoot is a different thing because its harder to get in the proper positions without oly shoes
you don't HAVE to use oly shoes but they definitely help you lift more weight, especially if your mobility is subpar
and they will probably help you stay injury free as well
Googling it comes up with yes you should jump, but some guy at my gym told me I will hurt my back if I jump, and that I shouldn't jump?
Then again I've only seen him bench and squat 1pl8
But I don't want to be that guy who lifts with bad form.
i will just keep doing what i am doing, and if my feet go to snap city i will pick up some shoes lmao.
but am i correct in assuming that if i stick to low weight i should be relatively safe? (i.e. only worry about establishing 2 rep maxes instead of 1 rep, and things of that nature)
Squatting barefoot is retarded and only fucks with your ankles and offers no support to lift the bar, it's a great way to stress the arch on your foot too as well as loose balance squatting with maximal weights.
Anecdotal evidence, just because you haven't studied the problems your poor feet have to endure and completely ignored the repercussions that have or are going to come, doesn't mean that your way is correct.
Please kill yourself instead of giving out advice that is along the lines of
>it works for me bro
it's not just your feet you have to worry about, you'll have a harder time staying upright and thus putting your back at a greater risk
and also: none of my injuries have happened due to a 1rm, mostly 3-5 reps or chronic overexertion of a joint/muscle
i cant really see why you would want to do the oly lifts if all you care about is being "more capable", theyre very niche and technical
>doing a primal movement barefoot is bad for your ankles
lots of powerlifters squat with flat shoes and hurting your ankles squatting is pretty much unheard of
but sure, using oly shoes won't hurt you so do whatever you want, but if you're going to call me out on using anecdotal evidence you could at least provide some non-anecdotal evidence to prove me wrong
The typical powerlifting shoe is the chuck taylor, they're better than being barefooted because you tie them tight around the floor and if supplies a flat even surface for the weight to be supported on as well as they aren't even that great.
With feet you either have an arch, so less weight is spread out over the foot, and with flat feet you could have internally rotated ankles and collapse in the squat
Both are very very very bad
>With feet you either have an arch, so less weight is spread out over the foot
>Both are very very very bad
i dont squat barefoot but you're a fucking retard if you believe that, moreso than the guy who wants to lift barefeet
You could collapse your arch and fall during the squat
>if [sic] supplies a flat even surface for the weight to be supported on
you mean like the floor?
>With feet you either have an arch, so less weight is spread out over the foot
the weight being "unevenly spread out" over your foot is a non-issue
you don't have to worry about the soles of your feet getting hurt
talking about italian wl waifus reminded me of owg's original waifu
dude genny is a fucking dwarf ( literally a dwarf, she take hgh prescribed from her doctor)
she, on the other hand.. damn
This question was answered in the last thread. Go to the OP, click the link under 'Red Lights' and ctrl-f 'power clean' and/or 'jump'.
Short answer is 'no, you don't jump; you extend aggressively'. If you have 'jump' as a cue you are very likely pulling incorrectly. I dislike the Pendlay tutorial bids for precisely this reason.
ive seen novice lifters, myself included, be completely deluded about their own form before, why not post a video or photo showing your squat form, it might not be as good as you think, your mobility may not be quite what you think it is
you do need shoes if you intend to compete, they are a necessity like a leotard is too
furthermore, they give you lots of stability on the platform
sure thing bruv
u also need hookgrip belt kneesleeves socks shoes and shirt!!
Tobehonestfam, not needing wl shoes to get into the correct positions is rare, if not unheard of in a beginner. Even for just squatting. Most likely Hippyfag has just never seen himself squatting and assumes his form is fine. Hippy no shoes anon should probably check his form before continuing.
Whenever I try to hit a deep squat (I normally squat lowbar and just break parallel), my calves take a beating and I can't put any pressure on them (especially any kind of squat) for a few days.
Any ideas besides squatting wide and rolling?
Pic related, bottom of a (very light,paused) squat.
get used to it
lift without a belt for dem core gainz
Nothing wrong with using a belt. It's allowed in competition so go ahead if you feel the need
>tfw skelington when I started and used to be able to go literal ass to grass
>gained muscle and size in legs so i can barely go past parallel
feels bad man. Gotta work on my stretching more
Worth a shot, I guess. I've been rolling them out every session and stretching occasionally.
I think that widening does help, but I'm not as strong or comfortable that way so I'd rather avoid that if possible.
Whenever i squat and lose a bit of control on the descend, i bump my hips on my calves and feel my knees going forward, more than im used to. i feel like clarence whenever that happens
I've had that on my left calf on the soleus (side of the calf about a 3rd of the way down).
I had it taken care of through dry needling and massage/trigger pointing. It's pretty awkward to do yourself but if you could probably get someone else to try massaging it. It'll hurt a lot.Rolling doesn't really get in there and even a small lacrosse ball is unwieldy.
The bullying reinvigorated Mattie's American pride.
How long is coaching necessary for?
I don't live in an area where there are coaches period. If I did the a weightlifting weekend course and got certified with the Ontario Weightlifting Federation, is that good enough for now until I move to get coached?
Would it be better to just do lighter work to work on form until coaching is available? What is the best decision?
Coaching isn't necessary once you meet two sets of criteria
1: You are no longer a novice , this usually means you have been training under a coach for 6-12 months and have decent technique and a basic understanding of the sports and all the movements
2. You understand programming FULLY.
you gotta be superhuman or you just have very low standard for decent technique
the average person would be better off having a coach throughout their lifting if they want to compete and generally be better
someone who knows the movement better than you will be able to point out minute stuff you won't be able to see even if you film your lifts
So what other gymnasts conditioning movements do oly lifters do?
goal for 2016 is hit 210+ and maybe hit 77 depending on how i am at 80 (currently at 88 at 170cm)
i want to go to states in july and i need to get a 177 total but i'm already to 169 and once i get better my coach thinks i won't have any trouble with it (i only started in august)
Mattie will save this dying thread
I play sports and have been following a strength routine for 1.5~ years.
because of work and sports ect i can only lift 2 times a week.
What olympic routine would follow this? im really intrested in oly but every routine is 3-4+ days.
today i did a thing just to try out.
i wasn really feeling like doing classics so i just did some squats pulls and push press.
after that i wanted to do some light hang cleans but i got carried away and i tried a new max.
i basically did someting like 60 cleans , i usually fail a lot of lifts but of this 60 cleans i only failed one, the heaviest.
basically all i did was increasing weight by 1kg every lift to see if i was consistent with my tech and i really was, i usually have good form on my 70% but it get really bad and i slow down after 90%.
i did my max clean with the same exact technique i use for my 70% today, and this after a whole heavy workout.
my qyestion is, to get consisten with technique, is doing a lot of lifts with very little increase in weight from one to another a good strategy?
I posted another thread on this (search the catalog for "shoulder" or "mobility" if you want to find it).
What should I do for shoulder mobility (particularly for snatches but it'd help a lot on any overhead move). I'm already doing shoulder "dislocations" with a hoodie before bed and even a bit during a day sometimes, I try to go through the harder point using the closest grip possible and keeping my arms locked and shoulder blades back/down.
Anything else? I was reccomending face pulls, I do stretch my internal rotators a bit, I imagine strengthening the external rotators would help a bit too.
Should I just spend a lot of time with the bar overhead and maybe even some BTN work and it should sort itself out?
>shredtasticdad91 Hey nice stupid hashtags im in the navy so I think I actually do more for my country than you do so take your own advice and shut the fuck up @matiecakesssss
damn that guy's going all out on mattie
How do I get over a 'bogey' weight?
I've tried 80kg snatch three separate sessions now, last time before tonight was a month ago, really made improvements working at 70-80%, yet tonight I couldn't hit it again.
I'm pretty nooby, 6months ish lifting and 80 is about bodyweight, I feel.I've built it up loads now as its a big milestone and I wanted to hit it within 6 months :(
Help pls I'm so frustrated rn
i didnt get better until i started doing tech work for hours and hours every day ( i did tons and tons of reps with 70/80% changing weights and focusing on key positions and cues to the point of exaustion with my coach.
i'm still not really good but i've made amazing progress in the last few months, same squat yet i can power snatch my old snatch max.
i think weightlifting it's supposed to be frustrating, like any other sport based on technique and mindset
I can see big progress in my speed under, my depth, and my back during pull
However I still can't get to 80 so my Max remains 75, same as when it was shitter.
I guess I just have to chip away at it, and maybe I'll take a different route (I should probably Max with 77.5 first) its just so frustrating being this close to bw snatch
i'm the guy of >>35526560
mybe the way i did it was a bit too extreme, but i worked up the my old max and did really easily m would have done more but i had to leave the gym because it was late and i had things to do.
also my coach geat angry at me every time i do 5kg jumps on maxes, he says the even a single kilo matters and that i should always try 2, max 3 kg prs every try.
There's no way this is 157. Her best at World's was what, 126? How do you stack on 31 kg FROM THE HANG in a couple months?
Roids can't perform that kind of magic in that amount of time. If they did I would go dirty in an arrhythmic heartbeat.
>There's no way this is 157.
the people who actually thought this might be a possibility can't be saved
ur like one of those really dumbfucks who ends up working fast food theyre hole live because they cant do anything else
Pretty sure its 126.
2x10s, 4x20s, 15 kg bar. That's 115kg
Then there's 2x2.5s, 2x1.25s, those weird collars are 1.25 each. So that's 10kg
Then if you look closely there's 2x .5s for the 126 total.
okay so you guys know go-gurt?
I'm going to piggyback on their idea and start marketing Go-atmeal. All kinds of different flavors, packages with 25g carbs a piece, not actual goat product.
THEN we introduce limited edition GO-ATmeal with real goat milk. The public will rave, we'll be millionaires. This is it boys, this is how I make my fortune right here.
How do i deal with abdominal pain/bruising from hip contact on snatch?
You're a dickhead. People are going out of their way to explain why its a stupid idea to squat barefoot and all you do is throw insults at them. Seriously, you should leave this thread if that's the attitude you're going to adopt and. bugger off to some Paleolithic fetishist forum where somebody will tell you how much of a genius you are for lifting without shoes because obvs you weren't going to take contrary advice anyway.
Hope your ankles don't collapse on you during a squat, rendering you into a crippled faggot who waddles like a fucking penguin for the rest of his miserable lie.
Hey OWG, I have a joke for you:
What do you call it when a dead black man's body goes stiff?
if your leverages doesnt allow you to get into the hip dont force it
they make contact just above the dick but not exactly in the hips
i doubt you're actually1 using a women's bar
they're just regular non standard wl bars
a women's wl bar would be way thinner than any barbell you'd ever find in any commercial gym and the collars would be tinier than usual too
Guise will it goaway and i keep lifting?