/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>Husbando edition (aka thunder thighs pt2)
>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:
My gym got a pair of 10lb bumper plates and a light bar thats gotta only weigh like 25lbs
u guys font even know i jerked off and come onnthe plates to claim them as my own
clean and jerk formcheck !
i'm sorry that i have to post so many formchecks but the movement is starting to feel better and better every day and i need opinions.
got a question
as i get used to the work capacity required for weightlifting, i want to gradually add another day or two to pic related. i was thinking maybe hang snatches/power cleans after day 1 and vice versa after day 2. does that work?
it never did, tell a person you do weightlifting and they will think you just fucking lifts weights because no one know what weightlifting is.
also the sport is called olympic weightlifting, in my country at least
any useful stretch for quads? mine are pretty tight and the stretch i see everyone doing ( the lying one with the shins under your thighs hurt so much i can do it only for 5/6 seconds.
senpay, i'm not that guy, i want to ask a question.
atm i'm doing 24 snatch doubles and 30 clean and jerk singles x week, + at least 25/30 warm up reps every week.
is this enough volume to get a solid tech?
Most coaches don't advocate stamping cos some noobs stamp for the sake of stamping and end up donkey kicking and shit
If you stamp as a by product of extension+getting under fine, likewise if you barely move feet.
Hey /owg/ been a while since i posted on here
need some pointers on my C&J that i did today
First is 120kgs
Then i tried 130kgs for an ugly jerk
Are there any tips i can get on how to get a better Jerk and more power on it?
Best place to buy a OWG bar and plates?
Thinking of making a homegym... Seeing how there are no WL gyms near me.
Budget is about $500... The floor is tiled but I have this sort of plastic/rubber puzzle pieces that are used for gym flooring and stuff so I plan on using that as a platform since I'm not sure I can afford one. Already have home made squat racks.
I'd appreciate the help, /fit/izens.
Throw BB work on at the end of your regular workouts. One or two 'isolation' exercises for as many reps and sets as you can stand. You can vary every day or try and progress a few specific exercises over the course of your block.
You're not going to balloon up, but you'll see some mass increase for sure.
You're nut going anywhere with a five hundo budget.
Best cheap bumper plates available in America are the One Fit Wonders from Fringe Sports. The black ones are only available in pounds, unfortunately. You can get a 350lb set for like 500
You have options for bars. I, for one, am very happy with my Rogue bearing bar. It was about 550, unchromed. The Klokov bar is a bit cheaper, but I've seen mixed reviews.
While both of these were clutch performances, ilya's is a cut above, to have the world record broken twice, then have to set a third new world record in the same lift to get gold, probably one of the greatest performances of all time
>not going to go any where with five fiddy
Damn. I guess I'll save some more. Thinking of selling some stuff/getting a job.
Who else homegym here that care to chime in? I'd be thankful.
Also, Ive done SS before with a lot of success, used to love powercleans. But, I'm currently DYEL again. I don't think I have to buy 500lbs worth of bumper plates. I think that 300lbs or 250lbs are okay for now while I leave DYEL skellington mode again.
If I were to get about 300lbs or 150kgs, how many pairs of each color would you anons suggest I get? Last time I really liked having even 1/2 lb plates so I could go up on my lifts 5lbs at a time. Enough plates to be able to do that up until about 300lb should be good.
I'm doing the numbers and I have to ask, should one always try to put the weight on the bar using as least plates as possible? As in, if one wants to put 65lbs on the bar, is it OK to put two 15s, two 10s, two 5s and two 1/2lb plates? Cus if I can pile up plates like that, it would be cheaper cus I'd be able to buy a smaller number of plates.
I'd like to add Yuri Vardanians 405kg total at 82.5 bodyweight.
For an individual lift, Blagoev's 195.5kg snatch at 90kg.
Form checks please:
Working on extending fully/not pulling early. After that speed, speed, speed.
Also think I dip too low don't get the split low enough in my jerk.
Okay I've been at the gym for a few months now. I'm still not getting it guys. I've gotten a LOT more flexible but still my squat and deadlift form isn't perfect yet, and we're talking with light ass weight. The oly lifting coach will give me pointers and shit when he's there, but usually he's busy helping the scompetitive guys.
I'm 19 years old, 6 3 and kind of lanky.
Is this even normal or am I just tash? I really want to get into the sport like you guys, but still can't get the fucking squat or deadlift right. Feels bad man
i think you're going to find you'll run into a few problems without a coach but you can only do with what you have
if you don't have a tablet or a phone with a good quality camera you should look into a camera that will take high level videos because you're constantly going to want to be either posting form checks here (good luck) or comparing them to videos of other lifters to see if you're doing the same movement, as well as watching A LOT of videos on how to snatch/ c+j
as far as plates go i can't recommend any because i'm not american but a pair of each color +5kgs and 2.5kgs and 1.25kgs will take you up to 177.5 and you won't be doing anything that requires more weight than that for a long time, it doesn't matter that much if you're using one red or a yellow and a green so long as you're doing the same on each side
>doing it on tiles
either find somewhere else to do it or say good bye to those tiles, even with a good platform you'll probably destroy them
anyway as >>35634653 said you're just tall
besides, its a skill and the only people who actually have perfect form are the people who have been doing it for ages (years and years)
Well you should be linearly progressing in weight while working on form, it will come as the weights go up. SS or SL or any basic beginner WL routine will do. You also need to be eating a lot to fill out that frame with quality muscle - this will change your leverages a bit overtime (you'll squat less deep when your hamstrings get bigger) but that's ok.
That said, eventually you'll want some form of linear periodizeation, with 2-3 months spent on hypertrophy
if i use the texas method intead of a 5x5 across 3 times a week in the dan jhon novice program, can i add more snatch and c&j volume?
it would look like that:
snatch 8x2 3x1
clean and jerk 10x1
3 times a week
What do you guys think of this program?
Hypertrophy phase 6-8 weeks
Paused No Hook Muscle Snatch 6x2
Double Paused (ankle & knee) Snatch SLDL 8-12x3-6 45-60 seconds rest
Snatch Grip BTN Press 6x6
Paused Front Squat 6-8x6-8@60%-75%
Clean & Press 6x1+3
Paused Narrow-Grip Clean deadlift 8-12x3-6
Jerk Grip OHP 6x6
Paused Snatch 10 min EMOM doubles
Clean & Jerk 10 min EMOM doubles
Front Squat 6-8x6-10
Strength phase - 8 weeks
Paused Hang Snatch 6x2
Paused Snatch Pull 8-12x3-6
BTN Snatch Grip Push Press 6-8x3
Paused Front Squat 6-8x3
Paused Clean & Paused Jerk 6x1+2
Paused Clean Pull
Push Press 6-8x3
Clean & Jerk 6x1+1
Front Squat 6-8x3
Double Paused Deficit Deadlift 3x3-5
Peaking phase - 3 weeks
Paused Snatch 6x1
Snatch Pull 6x3
Snatch Grip BTN Push Press
Paused Front Squat DM 3x3@85%
Clean & Jerk 6x1
Clean Pull 6x3
Squat DM 1-3x2-3@85%
Clean & Jerk 3x1+1
Front Squat DM
Doubt it. Clarence doesn't just train for fun BTW, he does intend to compete but he has beef with sport Ireland (also juice)
Several international level lifters coach themselves/auto regulate
yes, all depends on the gym though, one gym i went to they told me not to drop the bumper weights on the platform because it was too loud, current gym has multiple Canadian national competitors
My only problem is I need better flexibility for cleans/front squats in the rack position, everything else is pretty much fine like hips/back/legs for depth in squats, snatch is fine barring minor wrist/hand pain
It shouldnt spin forever that's not always good
As long as it spins freely enough for a flick of the wrist+a bit more you should be OK training with it. I find the bars that spin badly at my gym I seem to leave the weight out in front more, maybe just in my head.
aslong as it spins freely i would say thats good enough, 3-5 sec of constant spin is great, some bars at my gym wont even make 1 full rotation w/ a hard spin
gl m8, youll b there in no time
I'd really appreciate if you or anyone ITT could post a .gif or webm of what is an OK/ideal spin.
Rippettoe has this video where he oils a 30 year old york bar that is straight and it spins reeeaally nicely.
At 18:26. Is that spin good? Even after spinning like that, it does stop rather suddenly.
Bizarre. The exercise selection seems completely arbitrary and the periodization doesn't make sense for what the apparent goal is. Volume is all over the place, especially in the hypertrophy phase, and frequency is low for no apparent reason.
I'm a Judo & BJJ guy and I've been weight training for a little bit
Apparently Weightlifting exercises are great for explosive strength, would they benefit me much? From what I can see/I've read I feel like I won't benefit much from Snatches/Jerks other than doing them for their own sake - but gitting gud at Cleans would be muy bien
Haha but who here is? There's more to this sport than pure numbers when it comes to giving advice. You think that Kazakh head coach ever lifted as much as his lifters?
Ob is a nice kid, has a decent coach/team mates himself, knows how it is to be learning, is v close to national qualification, and is far more efficient in his technique than most of the trips with better classics numbers.
He doesn't preach what he says as gospel, just gives advice as he sees it, take it or leave it.
>I'm not that weak!
>I ALMOST could have qualified as junior in one of the least successful countries in weightlifting!
Come on m8. I like you but you lift less than 58/63kg junior girls all over the Americas
vid (dot) me (slash) CkEH
vid (dot) me (slash) NqB0
no h8 pls
but BE HONEST
if someone did a webm conversion i would jizz my pants thx
and FYI: the snatch is 75lbs or 85lbs (not sure how much the bar weights, but it's the bar with 10lb bumper plates, and 2x10lb change plates) and the clean + jerk is 95lbs (45lb bar + 10lb bumper plates + 15lbs each side in change). I'm 6 foot 1 inch at 165lbs.
sorry for the imperial, I am metrically impaired
nigga did you not see that I understood the difference between lifting weights and Weightlifting in my post referring both to "weight training" and "Weightlifting" as separate entities
>join cross fit gym
>feel like watamote
Am i the only one that feels this way
>far more efficient in his technique
shut the fuck up
he's only "efficient" because he's weak as fuck
if i squat 60kg and snatch 40 i'd be more efficient than all u retards but i'm actually strong so i dont
Excuses m8. Noone here is snatching elite level with a 270kg bs, face it the majority of you just fucking suck with your technique cos you did pl for years and can muscle 100kg over your head like its a big deal
He won't tell you, this dumb pos has been here ages talking shit yet never once posted how much he himself can lift, he's a pussy
basically you need to push knees back a bit and stay a lil bit farther over the bar, and you need to use more of your arms/shoulders after you hit your power position to pull the bar up/slightly back. rather than your arms staying basically completely straight causing the crazy looping
also for cj
you dont hit full extension/you start getting under the bar w/ knees still bent
for the jerk your drive/extension looks dece
for catch your back leg needs to be more bent and your front knee shouldnt track over your toes
in jerk recovery you move front foot first, then back foot. this becomes easier once your split is more evenly spread.
catching on your back looked kinda sketch desu, either drop it to the ground while in control(dont slam) or catch in the front rack pos.
take more vids/make webms
cant, on mobile and i dont know how to remove the audio
shoulders more forward? less vertical back angle?
should i roll the bar more forward so my arms are still vertical?
still working on jerk, i just started jerking, just started the oly lifts in general really. i find the split really unintuitive. you sure i didnt dip too deep in my jerk? looked like my knees bent too much.
as for the clean, i used to do a lot of power cleans, so im not trying to catch the bar as high. so i guess im just not trying to pull it as high. I think I rather not fully extend and catch it low than catch it up high. Maybe thats wrong though, maybe I just need to dip faster?
also yeah, lowering it was retarded. I guess I was gonna try to lower it BTN but then I realized it was way too far back and I was gonna fug my shoulders so I tried to make more surface available on my back. I usually just lower it on my front delts (under control as to work my delts/triceps some too..), but for some reason i wanted to put it on my back and rack it (instead of in front and rack it, i racked it since that was my clean + jerk)
how is my snatch? to me it looks good, other than the bar path being a bit "swingy" and my arms not looking like their straight overhead (but holding the weight OH isnt exhausting my triceps, so i think its fine)
more weight? lrn2split deeper so I can actually jerk non-laughable weights
and can I improve my snatch? just snatch more? or any corrections that I can make?
and what do you mean by yes/yes/no? im tired m8. going to bed pretty much.
>shoulders more forward? less vertical back angle?should i roll the bar more forward so my arms are still vertical?
yes more weight, yes you can always improve your form no matter what
Well I'm trying to gain muscle and GPP with high volume lowish intensity squats, pulls, and assistance for the snatch & clean & jerk, hence the muscle snatch and pauses. Strength phase would be a mix of SS and TM in terms of periodizeation, and peaking would go towards a daily max esque routine for 3-4 weeks. Goal is to gain size and strength in all areas minus bench cause it's not my thing.