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/OWG/ - Olympic Weightlifting General:
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Weightlifting General

A thread for the discussion of the sport 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:
http://pastebin.com/1HgVcGam
http://pastebin.com/wCXeXfkk
http://www.chinfl.blogspot co.uk/2013/07/how-into-weightlifting.html
http://www.reddit.com/r/weightlifting/wiki/faq
https://www.dropbox.com/sh/mjgz5nmcikhhvnu/28iq3URWUW

>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:
https://www.youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists

>how do we let threads die edition
>>
>>
First for Mattie.
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>>35655104
competed with his son niki, just as crazy stronk
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>>35655157
I saw him on the OWF competition list.
Varbanov teaches just down the street from me. Would be cool to take lessons from him.
>>
>>35655244
BRUH, why arent you goin there?

im pissed that im trying to train w/o a coach rn, wish i was back in toronto where there are multiple national level coaches
>>
>>35655157
>>35655292
When are you no longer a junior?
>>
>tfw Ilya's Snatch is too weak and it'll catch up with him, depriving him of Gold at Rio.
>>
>>35655372
nah, he'll do 195/250, no one can compete with that total
>>
>>
>>
>>
>>35655365
idk how it works, i either have 1 or 2 more full years

19 rn w/ july birthday

think junior is 21 and under?
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>>35655549
You're a junior until the year you turn 21, so 2016 would be your last.
>>
>>35655609
damn, ty forlettin me know
>>
>>35655665
Don't worry me and you are in this together bby
>>
I can't rack an empty bar. With weights, I have trouble at the bottom of a squat.

Should I stretch my wrists with (in racking position) or without the bar (against the wall etc.)? Should I also stretch my triceps?
>>
>>35655292
It's $250 per month to train with him familia.

Kanama is apparently a massive dick [also is Scarlem]
Varbanov is apparently pretty damn good
I've heard UofT has really great programming
Several guys from work just left Fortis for Synnergy
>>
>>35655903
holy shit, kanama was 170(150 for me cause student )

I really enjoyed training w/ hani, i liked his training style, wish i could go back
yup ive heard good stuff about varbanov
UofT ive heard can b a shitshow sometimes
Fortis is dece good

if youre in toronto are you planing on going to winterlift @ kanama?
>>
>>35655952
Different dude here, my buddy used to train at Kanama I've been there. You enjoyed the style? My buddy complained about the lack of strength focus and I've met Hani and he's a bit of an arrogant asshole.
>>
>>35655869
Probably all of your hip musculature if you are tilting forward at the bottom of a front squat

Yes wrists and triceps, also lats, traps, delts
>>
>>35655999
This is what I've heard from several people at my gym actually. The only exception was someone's dad who came in whose daughter trained there.

>>35655952
I wanted to, but a friend is competing in Markham for his first [spoiler]powerliftng[/spoiler] meet.
As much as I'd love to, friends have to take priority.
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>>35656038
eh I'm competing in that same powerlifting meet.
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>>35656022
alright thanks
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>>35656144
My friend is going for the 59 on the Sunday. What category are you going for?
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>>35655999
yeah i liked the training style, especially as a beginner with more pushing the heavier weights on good days (which i have none of rn cause i dont rly trust myself w/ choosing weights)

and oh yeah i completely agree with that, but i kinda just ignored that aspect.

>>35656038
nice nice, gl to ur friend
>>
Felt like smashed asshole today, still did 105/125 from the floor. cleaned 130 from blocks, back squat (160/2)3. Decent I guess. Literally didn't feel warmed up and ready to lift until an hour and a half into lifting.
>>
18 y/o

https://www.youtube.com/watch?v=fdNy-Jw6Ing

https://www.youtube.com/watch?v=5YjlsToU3V0
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>>35657551
literally same age as him, 10kg lighter and he totals 200kg more than me
one day brehs
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>>35657551
that fucking jerk, my god
>>
>>35657551
Holy fuck that snatch
>>
is it possible to learn the snatch without a coach? i can c&j
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>>35660495
Yes of course it is, plenty of anons learn without a coach, a coach does help tho
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>>35657551
Holy fuck he's going at lightspeed, this is yarkin is it not? He looks different today, next big name in weightlifting
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>>35660977
>>35657892
Don't you find yarkins tekkers kinda whack? Obvs he's very good, but can't but feel if he wasn't Russian, guys here would give him much more shit (like cj gets)
>>
>>35662625
Defo a bit unusual on the jerk, but I don't see so much weirdness in the rest. He's fucking fast, that might be why I can't see it though.
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>>35662737
The snatch looks a little weird, but its clearly working, its just very sort of abrupt. Maybe it is just happening so quick.
>>
its amazing how much technique matters

I was stuck snatching 50kg for weeks, fixed one small thing I did wrong in the second pull and suddenly I could snatch 65kg. Obviously I still do many things wrong that dont allow me to reach my full potential but I'll get there
>>
>>35663230
depends on what your fixing. you probably had the strength to snatch more because 50 to 65 is a big jump
>>
anybody here go to crossfit gyms?
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>>35664189
yes
>>
>>35662625
because it is, it looks like jon north's wife's technique but way faster

she gets shits on because she's slow but yarkin is fast so is ok

https://www.youtube.com/watch?v=wHHkBfcL380
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>>35665259
>yarkin is fast so is ok
correct
>>
>>35664189
yes
>>
>>35655609
No ur not junior in wl is until 20 only

It's based on year so if you turn say 20 at January you can still compete the rest f the year as a junior
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>>35665266
vyacheslav doesn't hit the bar out though, and you're all talking like he can change that hip action but the whole reason he is the only russian lifter who is doing it is probably because he can't, it looks very ingrained in him
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>>35665259
>>35665266
My coach (who was coached by and got the saying from Joe Mills, who trained Mark Cameron and Bob Bednarski) always says "If you're going to make a mistake, do it fast."
>>
>>35655292
where in toronto u from
rosedale reporting in
>>
>>35665610
from london, went to toronto last year for school, then dropped out now back in london
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>>35665634
western? or no school
>>
>>35665653
no school atm, just working part time at an IT place. might go to western or somewhere in toronto eventually(love toronto)
>>
>tfw failing snatches kill my shouldeer
>>
>>35665527
>doesn't hit the bar out though

hitting the bar out is very common for most beginners, there was a time when yarkin did this look up his old videos

>the whole reason
>it looks very ingrained in him

you know them really well huh, you trained him or something
>>
>>35664189
yes
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>>35665527
Literally noone talking like he can change it read the fucking posts, everyone agreed its a bit odd but its fine. Hop off his dick, talking like you know him lmao. Some cringey fucks here.
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>>35653840
How do you guys manage to keep a hold of the bar when you do heavy ass cleans?
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>>35666469
Hookgrip
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>>35657551
he's lightining brehs.
one day we may tho, 30kg heavier than him and with some roidz.

however, mi hang snatch is getting closer and closer to my clean, since i feel like my main problem is the pull under and early extension, should i just stick to hang cleans until i can hang clean a weight really close to my max clean?
>>
I'm trying to make a program that allows for squatting, pressing, and pulling 3 days a week, on top of snatch and clean & jerks, with a 1:2 press to pull ratio, and 2:1 front to back squat. I want to base this off of the material I've read in Juggernaut Training, with a hypertrophy phase of 2 months, 2 months for development of strengths, and 3-4 weeks of peaking or working to a daily max, with exercises becoming more and more specific to WL as time goes on. Can anyone help me program a full routine or at least some basic stuff with flexible set/rep scheme? Lifts are 70/85. I front squat 120, back squat 150, deadlift 160, push press 80, OHP 50kg, snatch and clean pull 120, muscle snatch 50, clean 90.
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>>35653840

I've skimmed through some of the general content. Having trouble finding a cookie cutter program that is displayed neatly in one spot
>>
How to reduce shoulder pain from cleans? Snatches feel fine.
>>
>>35665750
you trying to tell me it isn't ingrained? i said it looks so not it definitely is

and him in his younger days still doesn't hit the bar like norths gf, and neither are beginners even his younger days

>>35666438
they imply that clearly it's you who needs to read the posts
>>
>>35666990
read the catalyst book
>>
A quick quesiton anons.

Does weightlifting works the Hamstrings properly? Or do you guys do some extra hammie work?
>>
>>35667429
>>35666990
for how long am i supposed to use a cookie cutter program also?
i've already read practical programming and i can easily program an intermediate routine for a powerlifter, any reads i can do to learn how to program oly lifts?
>>
>>35667449
doesn't work them much, most lifters do good mornings/snatch grip romanian deadlifts etc which work them pretty well
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>>35667486
I have always wondered, why RDL with a snatch grip over a regular grip?

Does it work the upper back/grip harder? I may do them that way sometime then.

I always thought that deep squats combined with all the (albeit submaximal) pulls from the floor are enough for balanced quads/hamstrings, since afaik weightlifters don't really do that much dedicated hamstring work.

Should I RDL once a week then maybe to keep a good hamstring/quad balance? I'm a noob to weightlifting, am currently do full back squats 5x5 3x a week, as well as snatch/clean+jerk 3x a week as well.
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>>35667692
having a wider grip allows you to bend over more and shifts the weight forward putting more of the effort into the glutes/lower back and hamstrings

i do find that it works the grip harder

high bar up right squats don't really use the hamstrings that much, you can see it in oly lifters physiques their quads are far bigger than their hamstrings

it is good to do them it does help imbalances and hamstrings do play a role in the lifts (albeit not a huge one) the exercise also works the lower back very well so why not, if you find they tire you or something just take them out closer to competition
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>>35655431
Ilya doesnt look that big... How can he pull such high numbers? Best technique in the worl?
>>
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>tfw failed EVERY single rep today, didn't make one lift
>tfw coach said to "just let it be, rest until friday"
:(
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>>35668189

>not that big
>5'9 230 in competition, 250 in training
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>>35667284
ur an idiot
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>>35668207
Sucks to suck breh
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>>35668207
i know that feel mate.
whenever i have a bad day i just keep lifting until i'm exausted and then i crawl home and i just do hours of stretching and mobility work in despair
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>>35668302
i'm glad you got that off your chest
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>>35666980

LSUS 10-5-3-peak
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>>35668317
why so mean? :(
>>
does enyone have a pdf link to greg everett book? i'm a poorfag and i cant afford it
>>
squat frequency census here
http://strawpoll.me/6577615
>>
What to do when you make reverse progress?

Some things changed in my technique and now I'm missing weights at 85% and I'm getting v frustrated

I felt like things got alot better before I was getting under quicker etc but now I'm bar banging and stuff

Is it normal to take a step back in progress sometimes? I've only been properly wl for 6 months. I feel quite upset about it desu
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>>35669033
eat mor/sleep more
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>>35669056
Sleep in particular would help I think. V achey at the moment and tired all the time

Wish I could quit my job and just train
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>>35668933

It's in the OP
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>>35669506
you ony have one life
one youth

do it
>>
https://www.instagram.com/p/_w5EMQnbp2/

Imagine if you were a man who couldn't clean 100kg. How would you live with yourself?
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>>35669620

>tfw max clean is 100kg

Never made the jerk though. My front/back squat max is 110/135 so my efficiency isn't too bad, I'm just weak.
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>>35669604
I'm not a youth no more that's for sure

Also part of the problem, whh am I trying to learn this damn sport when I'm nearly 30
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>>35669728

Iktf.

Wish I'd skipped the whole bodybuilding / strength training phase and found weight lifting first.
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>>35669831
I honestly thought I'd find it easier. 6months in and not even be snatch, today couldn't even hit 80% well, changed my technique somehow for the worse

Wtf literally makes me want to punch myself in the face. Atleast I pr'd c&j today
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>>35669620
Cleans fuck the knees, so I can't do them.

Also, her legs are pretty fucking nice.
>>
Is front/back squat 90kg/105kg a bad ratio?
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>>35669952
no thats not bad at all

>>35669620
>tfw over 50% of the male population probably cant
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>>35670008
atleast 80% if not 90
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>>35669882

I'm ten months in and snatching 70 consistently at 85bw. Managed to get a solid hang snatch triple at 60 this week.

I just do it because I enjoy it, I'm never going to be a 'good' lifter.
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>>35668207
how the fuck do you miss every rep? even if your max snatch is 60kg... you couldn't snatch 30kg today during your warmup? really?
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>>35670295
I'm massively frustrated more cos 2 weeks ago I finally felt my tekkers had clicked and I was catching deeper, more stable etc, and over the last 2 weeks its been v shakey and shit, I think I've gone to far in trying to get under quick and I'm missing extension and letting the bar get away from me
>>
>>35668397
Thank you, looks like what I want. Is there a way to make this 3 days a week?
>>
Do any of you bros suffer from shoulder impingement?

My left shoulder is impinged due to shitty form in my first few lifting years. Now everything I do overhead causes pain. I try to stretch and roll the front of my shoulder with a tennisball but it never fully heals.
>>
Anyone any tips or exercises to help keep bar close as bar passed knees?

I have trouble sweeping the bar back into me
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>>35670008
Should my back squat be higher?
>>
>>35655458
Is that his wife and kid?
>tfw no qt wife and family
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>>35671273
try not to be so weak, then you'll stop worrying about ratios
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>>35671643
trying for about 3 years now, thx bro
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hlep me /owg/ i cant stop jumping forward when i clean.

even when i do these light dip cleans i still fucking move forward.

do i need to lean back a bit and push entirely with my heel?
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>>35672027
>do i need to lean back a bit and push entirely with my heel?
No. Your technique is just bad. You dont rest the bar on your thighs and then jump.
>>
>>35672027
those aren't cleans, those are power cleans
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>>35672027
Your feel aren't supposed to leave the ground when you hip thrust, or you jump forward.
>>
where did plg go? i'll ask you guys instead. do you think this is true?
https://www.t-nation.com/workouts/double-stimulation-training
he says you should train a bodypart, then the next day train it again lighter but higher volume, and do that twice a week for each bodypart
>>
>>35672149
Your feet can leave the ground and you could be jumping backwards. And there is no hip thrust in the clean, just extension.
>>
>>35670295
>tfw same body weight
>tfw snatching 100kg after 3 months of oly lifting

Dont know what youre doing wrong
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>>35672173
this is /owg/
fuck off
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>>35672196
you guys were probably the ones who killed plg. you're not tricking me
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>>35672190
Bully for you. Not everyone has a natural gift. It's incredibly rare to bit 100kg snatch after 3months. Good on you, but get some perspective.
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>>35672301
>flaunting your inferior genetics
embarrassing desu
>>
Quick question

I'm a fairly noobish lifter (6months) and my technique sucks/is inconsistent. I've been doing my first proper program but I've begun to struggle to fit it in after work/recover well as there's quite alot to it. I rush and my technique is suffering.

Would doing catalysts 'simple' routine be a good idea for a few weeks? 3 exercises, I would focus not on %s but on making lifts in the classics so autoregulated. I can focus on the pulls and squats for strength. It might even leave me time for accessories for my back which I need ideally.

Does this sound foolish? Is that a decent simple program for someone with limited time at the moment?
>>
>>35672301
I really just think the issue for you is probably technique and intensity.

I mean, there are days where I miss like full snatch 60kg non stop, and then turn around and power 90kg 4 times in a row.
>>
Posting this in both the OWG and PLG threads because you guys actually help people. I am having a hard time progressing on squats. I hit them 3x5, 2x a week in a PPLPPLx routine (coolcicada). Could anybody help me with my form? I think that this is one of my biggest issues in not seeing the progression. Here is a video link to my most recent squatting session.

https://youtu.be/V0XyKfDzUj4

Also, stats: 6'7' 230 lbs
Maxlifts : 175/245/275/335
>>
>>35672340
>boasting on 4chan

For all I know maybe you don't even lift let alone snatch 100kg

I realise my progress is slow af but you sound autistic as fuck with that 'oh I did it in x amount of time whh can't you' mentality.
>>
>>35672377
>boasting
No
read this
>>35672358
>>
>>35672119
my hip thrust is shit then. what do i do to
>>
>>35655052
Shit form
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>>35672461
idk how to teach form mine sucks too.
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>>35672366
Might be a shitty angle but it looks like your hip is shifting to 1 side at the bottom of your squats
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>>35673788
This is something that I've had issues with. I played soccer for 15 years before weightlifting, which caused an imbalance on my dominant leg. I've been doing single les presses and any isolation with single legs but on squats that issue still lingers.
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>>35670517

Eh, maybe. I've seen four day schemes, but even then the volume per day was fucking brutal. It's difficult enough as is. If time is a huge constraint it's probably not the best option for you.
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bump cause thred dead
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>>35672353
Bump for help with this
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>>35672190

My issue is leg strength. I only have a 135kg back squat, so I couldn't snatch 100 even with the best technique in the world. Not even Olympic level lifters can snatch 80% of their BS.

I'm well aware of my limitations and I've tried to fix them: 4k+ cal plus a day and Smolov, every combination of volume and intensity on the squat, still got weak legs.
>>
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>>35675499
Miring that form
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>>35672340
Genetica don't come into play until you're towards the national level ya dip.
>>
>>35675499
you really really really need to gain weight
>>
Apparently the bar is too far from my thighs once it passes knees and its cause me to bang my hips

How can I fix this?
>>
>>35677178
Move knees back, keep bar closer
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>>35676343
smolov is meme.
just do texas method or some linear progression like a normal human being and your squat will increase.
fuck, i did novice progression til 180kg squat m8, you need no complicated shit
>>
>>35677211
How do I keep bar closet though? I feel like I end up opening my hips and not stay over bar if I try to keep it close

Or if I try to bring it into me I use my arms
>>
>>35677388

I get nowhere with linear progression.

I've had all my non-classics lifts to an advanced standard before apart from my squat. Fucking ridiculous that I can DL 190 but can't even squat 140.
>>
>>35677543

Tighten lats
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>>35653840
Dropbox link is dead.
>>
>>35672353
Anyone pls?
>>
>>35677746

Personally think it's a bit light on volume, but if you make progress on it go for it.

At the end of the day as long as you're progressing that's all that matters.
>>
>>35677812
I'm a little concerned about that desu, but my current program that's had varying volume and intensity at different percentages has become hard to complete... Not in difficulty as in incorrect percentages so much, more just fitting it all in. I have limit training time due to work

I think really I could do with a bit of autoregulation. I've let myself grind for the numbers in my program rather than solid lifts with nice technique. I only see my coach once a week so a program with a flexible approach ( it says you can use the classic or variation to address weaknesses) as and when might be good

Sorry for long posts just feeling a little lost rn everything was going well and I feel like I need to go back to basics
>>
>>35677641
I have a friend who can dl 200 but only squats around 120 so you're not alone.
Could be technique.
>>
>>35678484

Hah, you sound exactly like me, I have all the same problems.

Autoregulating is working for me, I just make sure I'm making progress from cycle to cycle rather than week to week. Also progress isn't always weight on the bar, if your form improves but the weight stays the same it's still progress.
>>
>>35678530
That's how I felt 2 weeks ago, form felt much better. However I think I've overcorrected catchingnhigh and now I'm cutting my extension and flicking the bar away from me rather than driving with the legs

I think I will solve it fairly quickly, but doing it without the pressure of prescribed %s and reps would make me feel better, I get ocd over it haha. Does that sound like a decent approach for a few weeks atleast?
>>
>>35678588

My coach is against % based targets. His attitude is push yourself but get your reps in, three solid lifts are a lot more value to the lifter than two misses and a PR.
>>
>>35667692
Probably for positioning but let me tell you, the grip work is fucking crazy
>>
>>35676343
Try Travis Mash's squat rep max routine
>>
>>35678717
Interesting. Ideally my coach would regulate all our programs depending on what needs work, but he just doesn't have time with work etc

I think if I do this simple program and build off it, it bridges that gao between strict programmed % based work and just turning up fucking around

I think I'll have a rigid plan for pulls, presses and squats. Classics I'll warm up and see what feels like it needs work eg pause above knee or hang work depending on what's breaking down

Hopefully this will breed some technical consistency so I can attack the weights and add kilos.
>>
>>35672366
>>35673788
>>35674270
One more thing, in plg somebody mentioned that my arch seems to be collapsing during the squat. I normally wear custom orthotics in my everyday shoes but in the past fit told me to take them out because they may be compressible.

What do you guys think about orthotics in lifting shoes?
>>
>>35679336
A bit of compression from a sole isnt going to be a huge concern if the shoes are stable I wouldn't have thought... But arches collapsing sounds quite bad. So I'd use them. But, this is a question for a proper qualified physio or doctor.
>>
>>35676670
Ik senpai, redownloaded mfp so i can go full autism
>>
>>35677641
have you tried texas method? this shit works for ages on anyone dude, unless you dont weight 50kg a 140kg squat is weak and you dont need special things
>>
>>35665715
Do you go to the northern ymca?
>>
>tfw got into weightlifting over winter break
>tfw back at uni
>tfw no bumper plates
>tfw have to lift in shit free uni gym

I really wanted to use the varsity gym, they have platforms and proper kilo plates. The fucking Jews at the athletic center won't let non-athletes use their weight room though. This sucks guys, I really wanted to switch to WL full time
>>
>>35675499
catch a bit high
>>
>>35677641
>>35678491
are you guys me

I am the quadlet who posted before on this topic

my squat has not increased in 4 weeks its still at 135, while my deadlift went up to 200 from 190 without training it(I deadlift once every 3 weeks)

what am I doing wrong
>>
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>>35680410
I go to hybrid, hyde park and sarnia

>>35680573
yeah same with my snatches
>>
>>35681194
mate, can you actually drop lower? i noticed that my lifts didnt improve until i got a decent degree of flexiblity.
i can touch the floor with my palm with straight legs and that made a huuge difference in bot speed and precision.
>>
>>35681489
its a mental/flexibility thing, my right hip is really tight compared to my left and stretching it makes it feel like its going to dislocate desu.

workin on it tho, anyone have an opinion on romwod? just overpriced/overhyped BS?
>>
>>35653840
snatch double formcheck

also did a big pr on jerk today, i tried some complexes from greg everett books and did
100 105 110 115(which is a 5kg pr) with little to no rest between each one.
>>
>>35681663
i'm getting mad flexiblity gainz by just stretching everyday for at leat 5 minutes each muscle and some pnf stretch with bands.
the only thing i do beside static stretches are hamstring band stretch from moveskill and that barbell thingy for dorsiflexion.
i mean, in 2 month i want from barely touching knee to almost palm to floor.
also pause squats are a god gift for mobility work
>>
>>35681194
Whats the point of lifting or working out if you're just gonna be a little skinny ? Seriously, boulder up.
>>
>>35681663
also, dont ever pay for any guru bullshit, 99.9% of the time is bullshit you could learn by just reading something like stretching scientifically or any book about sport science
>>
>>35680551
Pay a coach to let you train during the hours no one uses them. Trsut me they'll do it if you tell them you're serious and willing to pay every month
>>
Is it normal to have difficulty doing a hook grip on snatch at first? It's the the pain of it I'm still using light weight. But I struggle a lot to even do the hook grip with the wide snatch grip. Anything I can do to be able to get my hands in the position? Thumbs just slip as soon as I lift the bar of the ground
>>
>>35681986
i got used to it with time, at first it hurts like hell, now i can even deadlift with it and i dont really mind.
sometimes my thumb tendons get inflamed tho, and i have to stop hookgripping for a week or two, be careful and take rest if something hurts bad
>>
>>35681986
I messed up. It's not the pain that gets me. I just struggle to keep it in hook grip position.
>>
>>35681691
care to give a guideline on what stretches you do?

>>35681723
ik ik

>>35681726
tru
>>
>>35682095
Hurdler’s Stretch up to 5 minutes x side
pidgeon pose (it's very hard to do a full one, progress gradually)
some active calf stretches
wall side split and horse stance

i also do 2/3 min of ankle work with a barbell on my knee, usually 2 or 3 set of 1 minute with 50/60 kg, but work up to it, i dont really want to see you with a teared tendon.

i also do this before and after i lift 4/5 times a week
http://moveskill.com/2014/01/band-hamstring-stretch/

just keep in mind this stretch has to feel awkward and somewhat painful, to a reasonable degree obv.

paused front squats also helped quite a lot with mobility.
i'm also getting used to reast in a squat position and is working great.
for upper body i just do 3/4 minutes of passive hang every day , shoulder dislocations and behind the neck presses with lightweight
>>
>>35682224
every passive stretch is between 3 and 5 minutes, sometimes multiple times a day if i'm not too lazy.
always warm up with leg swings.
trying to get in awkward pose during everyday activities is really useful and pretty fucking fun sometimes, if you dont mind looking like a retard
>>
>>35682095
not him but http://phraktured.net/starting-stretching.html
>>
>>35682259
also if anyone ever wants to improve their mobility heavylie in a short time i recommend this fun routine http://www.martialartsplanet.com/forums/showthread.php?t=96381
>>
Its been about a month of actual time and my clean isn't even that good and doesn't even feel comfortable and smooth. How can I get rid of this feeling?

Im practising pretty often with a coach, he's making me stay with 30kg until my form is absolutely perfect and its killing me. He knows I'm capable of more because I can just throw 30kg around easily.

We did partials for a while so my positions are good but I keep having mental pauses now so I can't do it all smooth in one motion. Any ideas?
>>
>>35682453
Just keep working at it if that's your coaches way

Everyone will have tough spots especially early one. Today for eg I didn't go over 50% just to drill technique over and over
>>
>>35681881
I'll have to try this. I know the uni became much more strict about shit since they hired actual athletic trainers, so I don't know how that will fly with them. But I'm gonna ask
>>
>>35682283
Have you tried this yourself?

I'm currently just doing stretches from GMB(GoldMedalBodies). I've gone from not touching toes to palms on floor cold after a few weeks and a comfortable squat position.

I'd really like to reach splits.
>>
>>35682531
never finished it and never got full splits, but got pretty close to them. it gets pretty hgard tho, you wont be able to do much other training besides it, at least not too heavy
>>
>>35682224
ty vm
>>
>>35682573
Do you know of any other ones that dont require weight? I'd plan on doing this at home and I only have about 15kg I can use in a backpack.

Would I be pretty close by the time I reached 15kg?
>>
>>35682666
that will be plenty, just try it and if you dont like it do something more conventional, in the end consistency is key anyways
>>
my advice for anyone who is doing weightlifting: quit weightlifting immediately. move on to something more productive. its like playing a video game desu. there is no result.
>>
>>35682754
i wrote t.b.h. (without periods) then it turned into desu wtf?
>>
MATES
>>
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>>35682224
>hurdlers stretch
>pigeon pose
for this is full like back leg up and everything?
>wall side split
is that where you lay on your back w/ ass against wall and legs out?

surprisingly my FS bottom Pos. isnt half bad
>>
>>35683590
rip in peace
>>
>>35681726
>dont ever pay for any guru bullshit,
>>35681663

romwod is not guru bullshit, you're paying for a set routine and instruction on how long to stretch. it forces you to actually stretch properly i like it, i'm gonna cancel after my month is up though since you pretty much learn all the poses by that point and how long to hold each and all that shit

$14 something a month isn't bad, they have 7 day free trial too see for yourself if you like it
>>
>>35683701
I actually recovered it. Would I get red lights in a comp for that
>>
>>35683590
how fucking brittle do you have to be to dislocate your shit with less than a plate lmao
>>
>>35682754

Weightlifting is fun and can be sociable
Videogames are fun and can be sociable

I don't get your point?
>>
>be in gym
>6 power racks/platforms
>guy wants to bench
>just using the platform to do snatches
>give the rack to the guy to bench
>no idea where the fuck to do snatches now

shit

i dunno if the dumbell area has enough overhead

i dont want to hurt anyone or get in trouble
>>
>>35683803
a lot of people get fixated on this after some beginner progression and maybe winning competitions in the US & canada
myself included.

I did this for 5 years, even went down the roid route for the last little while, then finally quit when reality hit me. this is not a career. nobody cares about it. you're never going to earn a cent from it. nor are you ever going to be champion. it doesnt give you better aesthetics or athletic abilities either. it can only be purely for your own entertainment. as long as you understand that, thats fine. but if you're thinking of anything else, stop now.

I've seen many kids and young adults around me who grew up with this shit, made it a lifestyle with encouragement from their stupid parents, friends, and coaches. only to get injured, lose all interest, or get busted from roids and casted away from everyone in the end.

countless number of hours and insane amount of effort over years, only to get nothing or get scarred in the end
>>
>>35683803
He's shitposting.
>>
>>35684070
well whats the point in anything m8
>>
>>35684070
>I did this for 5 years

i bet you did good numbers, you snatched 100kg congratulations on wasting your life lol
>>
>>35684070
are you scott hisaka

lmao
>>
>>35684070
People are exposed to top athletes performances with the internet and tend to develop insane expectations about their own capabilities, so it's easy to forget how different the conditions of pros are from normal people. For anyone who isn't in the sport since young age and has top tier genetics, oly lifting is bound to be just entertainment. this is perfectly fine and healthy, but if you have average genetics and a low chance to get very far in the sport, it's going to be hard to build a stable income and a career around it. Sure if you plan to be a PT or a coach in the sport, that's different. but if you're sacrificing a lot of things that will grant you a living for it, and set priorities with it first, then i understand and side with this anon
>>
>>35683770
Holy shit was that a snatch? You should have let that one go lad.
>>
>>35683966
Why give it up? There's six of the motherfuckers
>>
>>35684212
pretty much. at my first ever comp i snatched 70kg and c&j 90kg as a lanky 69kg lifter. the last time i ever maxed out was 125/160 a 85kg. i was loaded on gear too, training 6 times a week. obviously i wasn't built for it. i knew people who were meant for it too but inevitably failed. there was a kid in toronto who just got banned for roids last summer and he had numbers like 140 / 180 as an underweight 85kg. was clearly going to be national champ if he kept it up. he deleted his facebook and everything. so depressing.
thats why i'm telling people to not take it seriously, just treat it as a past time.
>>
>>35684070
I really don't see why people get like this.

I've played a couple of sports all my life, and now at 28 years old, the one that I was most "serious" about I play socially. Sports is recreation
>>
>>35684386
getting banned is not the end of the world

many world champions/olympic champs got banned once

tatiana/kydyrbaev/lapikov etc. in intl comps too not nationals
>>
>>35684440
I think polovnikov wants to come back, his ban ends soon, I'm willing to bet that he roided hard the last 8 years solid
>>
>>35684440
it is over here. weightlifters form a very small community. when all your friends, family, and coaches looks up at you and you're lying the whole time about being drug free then getting busted, it seriously effects your life.
>>
>>35684440
I can't help but think that Russia is lax as about domestic testing given the huge numbers that were put up at Russian nationals
>>
>>35684495
>coaches

what kind of coaches believes his athlete is drug free

do you know the guy personally, you're just projecting how you feel about this onto him, you don't know maybe he's training harder than ever
>>
>>35684495
>>35684540
exact same thing happened to dave earle (my used to be coach), drug ban as a coach also means you cant coach during the ban so he's basically done with WLing
>>
>>35684540
i bet his coach had something to do with it too since his coach was once a foreign top level lifter back in the days
he can't possibly still be training since i know other people from his gym too and never heard a word about him after he got banned. its a shame. even though i was competing against him, i still loved to see him lift. dude had amazing technique and explosiveness. he looked lanky too. had tons of room for development even though he was already hitting big numbers.
>>
>>35684364
yes, but they're 10lb bumpers with like 40lbs loaded on the bar, and they're the only ones my gym has. do not want to break them.
>>35684385
I didn't, i just waited like an autust for the guy to be done with the rack using my phone leaning against a wall, then u brought my bar back over and attempted my 85lb snatch (most i've ever done before) and failed since i had lost my groove from waiting like 5 or 10 minutes. i just went forward and hit the bar/plates into the rack and some women stared at me and i laughed but they looged deebly gonzerned. i damn well could have gotten it, but i had been doing snatches for an hour pretty much so i did clean + jerk, worked up to 105lbs for a single and then i had to leave since i was being picked up, i didn't even get a chance to squat, fuck.

i'll be post the video of my clean + jerk for advice later.

i really need more time to train.. or i have to be faster, i dunno. i guess it"s better to spend the majority of my time doing snatch and clean + jerk than a bunch of accesories
>>
>>35684609
well, while we're mentioning names, the lifter i mentioned was aaron rose. im betting you the top lifters in ontario now are all on roids. including the little kids.
>>
>>35684652
>you the top lifters in ontario now are all on roids

why is this news to anyone, even in USA the top lifters are on something despite them whining about usada's tests
>>
>>35684609
>dave earle

wtf why did it took him like 5 years to add 10kg on his snatch, i looked him up on youtube there's a video of him hitting 103 in 2010 as 69 then 5 years later he hits the record at 113

??????????????????????????????
>>
>>35684713
>even in USA the top lifters are on something
how do you know that
>>
>>35684713
canada usually has very amateur lifters, so it is kind of surprising. its not surprising to hear guys like kendrick farris on roids
>>
>>35684752
because i lift with some of them, yesterday a new strong guy came in and just asked the coach how to take drugs properly and they just had a semi long conversation

i was kinda surprised, i've only been going here for a few months

this is a national level athlete pretty new though but he won AO's last year with close totals to most medalists at nationals

his squat numbers are all similar/close to guys training at the otc
>>
>>35683684
Looking great m8.
>>
>>35684750
he was natural up until the time span between this past years provincial/national comp. at which point he managed to put like 5kg on his cj in two months

>>35684652
>varbanov
>santavy brothers
wouldnt be surprised by either

>>35684819
ty

>>35684652
also you following royce rabanal, outa no where he's starting to hit Ontario record numbers/ hitting 5,10kg PRs outa nowhere
>>
>>35684924
no i quit 2 years ago. i only look at the people i added before on my facebook once in a while, so ive never heard of him until now. props to royce for having decent technique. its wouldn't come as a surprise to me if he was on roids.

then again, it wouldn't be surprising to see people who can barely snatch their bodyweights on roids. you can be on roids and still make no progress, or just useless progress (increasing too much bodyweight for little strength) just like your ex coach, and me in the past. keep training and you'll eventually hit a plateau where roids can't even save you. the key to progress is to do consistent, pushing your limits - yet safe workouts. see clarence0.
>>
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is my back squat bottom position shit?
i feel pretty good sitting in it but when i look at the video it looks like im leaning way too far forward

pls help i wanna be good at this sport
>>
>>35685109
i weigh 75kg and cant even snatch a plate

but i think that looks just fine
>>
vid(dot) me (slash) UEFK

how do I fix jump forward in the 2nd pull? i was doing it pretty badly on snatches but I made it less dramatic by pulling the bar back more once it comes up past the knee

how come i recover my jerks so retardedly? any tips on splitting deeper? just do lots and lots of explosive splits?

should i put my dominant leg (right) forward or back? i intuitively out my right forward, but i feel as if maybe putting my right back will let me lunge deeper more explosively (faster). pls respond
>>
>>35685551
support the weight overhead with your back musculature, not your front delts. also look up calstrengths video on the split jerk so you can get your foot spacing down.
>>
>>35685778
I try to, thought I was

my OH position feels relatively stable to me
>>
>>35685109
completely fine, you want the bar over the middle of your feet, looks about right
>>
>>35685789
no dude that was the weakest part of your lift
>>
>>35685884
really? what do I do?
Lock my shoulders back and up harder?

look at my pic, fucking absolutely shit tier jerk technique. i just did a push press with a slight split them pressed it out. kek, those were some of my lighter ones.

here's my snatch: I guess my shit lock OH is a major issue here too?

vid (dot) me (slash) u6cT
>>
>>35664189
Just moved to a new army post. Only gym they have with barbells and platforms is their recently opened crossfit gym. Wasn't expecting much when I got there, but holy shit it's pretty awesome. Barbells, bumper plates, platforms, power racks everywhere. It's also free for soldiers so I don't have to pay that absurd crossfit membership.

But holy fuck dude... Crossfit = shit form isn't just a meme. One day there, and it's a bunch of DYELs trying to push themselves to the max on every technical lift. None of them even knew how to squat properly and they were trying to snatch.
>>
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>>35687057
honestly i fall into that category. you cant get coaches around here which sucks

that said pls form check my front squatos
>>
>>35686077
is my form crossfit tier? am always trying to push heavier weights
>>35687057
>>
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>>35653840
had a shit session today lads. even missing a 60 for triple.
>>
>>35687057
T U C K E R
U
C
K
E
R
>>
Occassionally when I perform overhead squats, I feel my upper body sort of shake at the bottom. I can generally hold and get out of the hole, but I am clearly unstable.

I want to hop on 70s big transition, but I do not want to skip out on practicing snatches, and I do not feel I should snatch until I fix my OHS.

I know it is tough without a video, but might it be a lack of lockout in the upper back? Any good cue to think about when attempting to fix this?
>>
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Posting mattie
>>
Anyone think cj is still natty?
> hitting world class numbers in youth group despite being 2 years younger
> adds 20 kilos to lifts in a span of 3 months
> big shoulders and traps
Inb4
> we have beast in America too they just go to football. American footballers power clean 400 lbs bro.
>They also weigh 400 lbs
>>
>>35688708
>implying anyone is natty
>>
Anyone use straps to lift?
My grip is too weak/painful to just go like normal
>>
>>35687289

>crossfit tier

Crossfitters now how to do OLY lifts properly, don't insult them because you're terrible, faggot.
>>
>>35688708
this desu >>35689441

after coach got popped he basically told me, at the world class >90% of men are going to be using, and the highest you should expect to go as a natural is competetive at the national (canada) level
>>
>>35691209
are you a roider
>>
>>35686077
look at your feet now look at an olympians feet positioning
>>
>>35692378
no lmao, you think im this small and roiding?
>>
>>35691209
your coach sounds like a decent faget.
>>
>>35692399
he was a good guy, really looked up to him as he was natural for almost his entire career
>>
i really want to learn oly lifting so i might join a crossfit gym but the thing that bothers me is that there are only group classes.
>>
>>35692467
oly boi goes to crossfit gym featuring girl in pink tights
>>
>>35692487
Tru
Xfit gyms can b great or absolute shit thh
>>
>>35692590
when is a crossfit gym a good deal

they all cost $100 or more a month. too much if you just need to use WL equipment
>>
>>35692624
Idk, mine is around 150$ cad, all depends if you think its worth it
>>
>>35690240
was replying to a guy saying there were people at his crossfit doing oly lifts with shit form m8 and going too heavy
>>35692385
what are you getting at?
is it my feet going forward?
>>
>>35692711
you're saying my feet leave the ground too significantly? too much of a jump?
>>
>>35692768
I think he means the screenshot of your split jerk.
>>
>>35692865
ah, i just woke up.

i acknowledged it was absolute shit in my post. i uploaded a video where my split was more appropriate
>>
finally gona go to the gym td i think, fuck this cold

no hook no feet SN
Sn pulls
Back squat dubs
rows
back ext
>>
>>35692948
how do u do ur rows
do u do back ext with hips locked or not, round or straight back?
whats no hook no feet
who's cum u gonna eat post workout?
>>
>>35693131
standing bent over BB, supinated
no locked hips, back straight i think
no hookgrip and no foot movement
no ones
>>
>>35693198
not pendlay style off the floor?
why no hook grip?
why no foot movement?
>>
>>35693208
i guess it is pendlay style desu
to drill proper extension
>>
>>35693231
if you rest the bar on the ground inbetween each rep it's pendlay

otherwise it is not
>>
>>35693272
oh, mine are like inbetween
>>
>>35687269
Try controlling it more, instead of divebombing.
Looks good though.
>>
>>35693348
do you bounce it off the ground or have it hang like an inch above?
>>
>>35693621
usually hang but when it gets to the end of the final set it tends to bounce
>>
>>35690068
I use straps when doing hang complexes or heavy pulls just because otherwise my hands are wrecked
>>
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fuck nohooknofeet
still jumped
@60kg/75%
>>
>>35695736
because you're retarded

you pull the same stance you catch in if you're doing no feet
>>
>>35695849
well i was already pulling farther apart than usual, i guess not enough. also feel like i wont get any power if my feet are any farther
>>
>>35672027

The problem is apparent before you even clean

You're setting up with the weight in front of your shoulders, so of course you will jump forward.
>>
>>35695736
form sucks
shoulders too far forward
you're jumping backwards
too bent over

go back to just the bar for a couple years, you fucking suck
>>
is the only trip here olyboy?
>>
>>35696118
n
>>
What are decent numbers to impress the Normies at my commercial gym and how long to get there from 0? I can power clean 50kg buy that's it.

70kg bw

I've got 6 months left here and then am probably going to look for a gym where I can start doing it seriously.
>>
>>35696497
y do u care about impressing normies

what are ur other stats
>>
>>35696542

Idk, just like the idea of being the only guy at my gym not on a split, which I currently am anyway. But oly lifts are so impressive looking.

Lowbar - 97.5kg
Had to switch to Highbar and work my way up again a month or so ago
Highbar - 80kg
Bench - 70kg
OHP - 40kg
DL - 132.5kg

6 month SS victim, slow bulking and keeping an eye on aestethics so stats probably nowhere near as good as they could be, but I don't look like shit.
>>
>>35696622
with that back squat rn you're looking at 62/77 if you have really good efficiency.

if you can perform a 1plate snatch and a 2plate cj people will probably be impressed.

you can probably hit the 1plate snatch soonish, the 2pl8 cj maybe near the end, probably not tho
>>
>>35696670

Yeah, can't see it happening for a while, had a mess about today with just the bar and realised my hip mobility is terrible so I'll have to be working on that as well.
>>
>>35696622
You're not gonna be impressing anyone for years to weak fuck lmao
>>
>>35696118
i guess so.

i haven't seen another trip in a month
>>
I have no bumper plates and there are no oly gyms in my area, so dropping the bar is a no go. Any tips for lowering the weight without yanking my arms out of their sockets?
>>
>>35696846

Stop violating my safe space please
>>
>>35695962
Lol we got a top lvl coach here guys quick make use of his keen eye and wisdom
>>
am i supposed to accelerate off the floor in a clean

i think i am but a coach says not to and that i should pull slowly off the floor and then accelerate when i am above knees

he said i should only accelerate from the floor when i can do 100kg with that method

but i can do 100kg when i accelerate. i can only do 60kg when i dont
>>
>>35696887
Lower to chest, then to hang, then to floor
>>
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hey guys, im very busy outside of training atm. had to cut back on the routine, simplify big time. how does this look? thanks

planning on ABCxDxx
>>
>>35697086
Purposefully slow pull isnt right as far as I've been taught but being told to slow down the first pull is common.

40kg difference suggests your doing somthibg wrong desu, how much can you do from blocks or hang? They should be close to or sometimes even more, and there's no first pull with them
>>
>>35696887
If you're in a commercial gym you'll struggle with the bar more than anything I reckon
>>
what sort of mobility work do u guys do? personally i foam roll thoracic spine, lats, it band and glutes the day of training, and do hip and shoulder stretches on off days. im not super bendy, but i can get into all the positions no problem. i find that becoming as flexible as some of the pros we see creates a loss of power. dae find that too?
>>
>>35697233
what does that mean
>>
>>35697304
commercial bars suck, let alone are not appropriate for the lifts
>>
>>35697318
how? shitty spin? knurling?

the bars at my gym seem okay
>>
>>35697292
Honestly, none.
I just warm up before I lift.
Mobility is fine
>>
>>35697370
naturally flexible? or did u used to stretch alot
>>
>>35697411
It just came with lifting weights in the gym, not even weightlifting.
>>
>>35697213
60kg is typo i meant 70kg

ive never done them from blocks and only did hang cleans when i first learned to full clean

part of it is me yes. i just get tired when i have to start the lift slowly with any significant amount of weight
>>
>>35697331
Bad spin, knurling sucks, not calibrated so can be unbalanced, also not usually the correct thickness which makes a big difference
>>
>>35697520
Still shouldnt be 30kgs different, maybe 5 or 10 tops from hang or pause.

It shouldnt be slow as fuck. Just slower. Push with legs, feel the tension, knees back, then accelerate into your extension. I'm no expert but this is what I've been taught.

Maybe you're hitting different incorrect positions when your lifting slow?
>>
>>35697200
pls
>>
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found one of u retards

guess what too? he snatches less than 100kg lmao
>>
>>35697561
i guess i might. i do know that i hit the right spot when i clean fast

i just dont see the point in pulling slower than possible

every successful lifter ive looked at cleans like this. fast from the floor and slightly faster as a result of the knee rebend

https://www.youtube.com/watch?v=X8pVCQtWcAk

https://www.youtube.com/watch?v=yvt55TqYxbc

https://www.youtube.com/watch?v=8oBW4abTvhc

im being told to start the first pull slow like this girl and it seems awkward and pointless

https://www.youtube.com/watch?v=8miqQQJEsO0
>>
>>35698165
>i do know that i hit the right spot when i clean fast

no you don't

you clean 100kg ffs

you don't know shit listen to your coach and stop being a shithead know it all, ask him to explain it properly to you and stop being socially awkward and you might learn something
>>
besides promoting highly technical lifts with moderate weight for time, why is crossfit so bad? i do oly wl myself, but im considering to do some cf to lose some fat for summer. isnt it just fancy hiit training?
>>
>>35698237
i did and he told me the first pull doesn't help much so i should just go slowly until im above the knee

he's not my coach just a coach at my gym

youre a real bully btw
>>
>>35698165
You are not an elite level lifter. They don't 'pull fast' they pull smoothly and consitantly

I'd wager your just ripping it from the floor, that isnt the same. You say you hit proper positions but it really doesn't sound like it, do you have a video of your 100kg and your slower pull?

There's no way a proper first pull done slow can cut 30kg off a lift... All it does is set up the rest of the lift the speed here is pretty irrelevant as things like paused cleans show, they're not done 30kg lower usually
>>
>>35698165
Yeah nah, you're just not seeing it, stop being a hothead and just do what your coach says.

Liao isn't pulling fast from the floor, it moves pretty slowly, then it speeds up once it's past the knees

You're probably just gripping and ripping from the floor and not really hitting the correct positions at all when you pull fast, where is video
>>
NEW THREAD
>>35698600

>>35698600

>>35698600
Thread replies: 309
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Thread DB ID: 443984



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