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/OWG/ Olympic weightlifting general
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>bully norsefat edition

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

Commisars new pastebin on bulg.
>http://pastebin.com/u0jiY8sM
>>
Does anyone have any insight into when Dmitry Lapikov will return??? His ban is over I think but he's 33 years old.... 217 snatch though. He's done 215 no straps pretty easily..... I want to see this guy compete..!!
>>
>>35990300
he's done
>>
wew lads

back from the gym
really glad i went to
i recorded my self and idenified a pretty noticable problem in my snatch that i'll have to get my coach to deal with
>>
I've developed an interest in weightlifting and plan to join my university's weightlifting club when I go there in September.

Until then, I am squatting 3x a week (b:f, 2:1) and following 531 for the press, deadlift and bench to get some size and strength on me. I have a separate 4th day where I'm kinda playing around with weightlifting.

I don't have access to a coach so I've been trying to teach myself the basics of the power clean, but keeping it at that. My question is, how would you program that separate day for someone who's new to weightlifting? My thoughts have been to use 5x3 linear progression on the power clean once I'm comfortable with the movement, followed by some light overhead squats, and then heavy isometric overhead holds which is currently a huge weak point.

pic related: where my mobility is currently at.
>>
>>35991875
use 5x3 for for most oly lifts, and for snatch training you can use 6x2. Doing these sort of movements for 5 reps a set just doesn't really work as you get too tired mid set to keep your form tight. For heavy overhead holds look into snatch balance or drop jerks etc. so many variations you can do depending on your mobility issue and stability. I'd also snatch and clean before other lifts every session if they are your goal to improve as one day of oly usually isn't enough technique work for a whole week.

What would I know though, I'm just some dude on the internet. A weightlifting club will do a better job of programming for you than I could so maybe just ask them before you go if you can.
>>
>>35991875
why do you have to wait until september?
>>
>>35989727
>>
>>35989727
>>35991931
>>
>>35991944
"Yes, yes man"
>>
>>35991944
>teenage mutant ninja turtles shirt
i never noticed that before
>>
>>35991911
I'm gonna be going to uni in Scotland in september. Currently i'm living in the netherlands where weightlifting isn't big, so there's not a single gym in my city that trains for it. Of course there are crossfit gyms but the cost to get personal training for the oly lifts is ridiculous.

>>35991909
Thanks for some of that info.

But what's the general consensus on people attempting to snatch and clean without a coach. I don't want to develop wrong movement patterns, which is why I thought i'd mainly focus on strengthening individual components of the lifts so I'd have a good base for when I'd be taught the lifts.
>>
>>35991997
>But what's the general consensus on people attempting to snatch and clean without a coach.
dont
>>
>>35989727
>>35991944
>>
>>35992000

What if you're doing it for fun and are not serious about competing?
>>
>>35992017

Do it. It's not that hard anyways.
>>
>>35991997
I do both without a coach at the moment, I used to have a coach but I moved to a shit city with no weightlifting at all. Regional australia is fucking worse for it than the Nederlands I bet. You really can teach yourself fairly well by posting form checks here and checking youtube videos, don't get your weight higher without being sure though. Also learn how to ditch out of a snatch and c+j, its the first thing you need to know to not die and its pretty straight forward. Including push press is more useful than OHP I think, do both.

>>35992000
It's been done, you just have to not push yourself into doing it wrong with high weights but eventually you will need a coach anyway.
>>
>>35992017
whats probably going to happen if you teach yourself, is you'll do it for 6 months, get to the new gym and you'll spend another 6 months re learning it because you'll probably teach yourself incorrectly and there's nothing fun about that

can it be done? yes
how often do the people who do it succeed? not often
>>
>>35991875
one other thing you might want to add in is what one of the guys at my club calls a "chinese press"

its basically a power jerk but your feet don't move

>>35992034
where in aus are you? i'm semi-regional qld and the club im at is great
>>
>>35992037

I'm not the guy waiting til September, just someone who wants to do oly for fun and not have to pay for coachig unless it's absolutely necessary
>>
>>35992155
well

if you're not interested in competing its fine i guess
>>
>>35991997
Ik weet niet waar je woont maar ik doe ook oly zonder coach maar dan bij een crossfit gym

het is echt jammer dat het niet zo populair is in nederland
>>
I hear OHP doesn't have much carryover to anything? So is it better to use a little momentum so like a weak push press?

How is best to increase OHP if pressing 3x week? TM style?
>>
>>35991875
I wouldn't recommend to try to learn the power clean for now. You probably develope some bad technique habits, that are hard to get rid of later. Its also harder to learn to pull yourself under the bar and do a squat clean, when you have performed power cleans thousand times, thinking of pulling the bar up, instead of pulling yourself down.
Once you develope a bad habit, it can be veeery hard to get rid of it.
>>
>>35992155
I don't think that its going to be fun.. It'll take long to get decent if you coach yourself. And the times when you don't notice those little things that your coach would, you end up stalling.. And stalling, and probably get a minor / big injury.

You might not notice mobility issues, or technichal issues which cost you lots of power, speed and joint health.

If you're not serious about it, just learn the power clean for power..

Or just ignore me and do it
>>
>>35992060
>>35992060
I'm in Coffs Harbour nsw, gonna have to get a home gym in the next month as I'm not going to cross fit gyms for $40 a week just for oly. Where in qld are you? Xxxx is shit brah soz.

I used to live in Armidale and the pcyc there was all about olympic lifts it was awesome.
>>
>>35992476
jesus

$40 a week? i pay $40 a month
>>
>>35992495
I pay $11.50 a week for no platform, it fucking sucks. Home gym is the only option for me really but I think I'll like it.
>>
How do you bail from a snatch when you know it's not happening?
>>
>>35993199
either push it in front of you or let it swing back with your arms and get in front of it
>>
Beginner oly lifter here

>>35993199
This is actually a scary scenario, hadn't really thought about it. How possible it is to fail this bad, if you have properly learned the exercise and been wise with progression?

How about clean? What happens when you fail a clean.. Does the bar come crashing to your knees?
>>
>>35993974
practice bailing the bar behind you a few times if you want to get comfortable.

the worst you can fail a clean is not receiving it and it lands on your knees. really rare and probably wont ever happen once youve been doing it long enough that you can clean a considerable weight. sometimes youll fall backwards with it in which case just let it land, it wont crush you. dont try to press it off or youll fuck your wrists

if you see it coming, just move out from under the bar, either backwards or forwards
>>
>>35994020
Thanks, that actually helped. I think that if you're afraid of these things, you haven't done enough quality reps with less weight. Once you start to hit the big weights, your body knows what to do, right?
>>
>>35994040
pretty much. with snatch youre gonna miss a lot whenever youre pushing weight regardless of how comfortable you are, but its also easier to bail.

im an intermediate lifter and i occasionally fall back on cleans. first few times it happened i jammed my wrist trying to keep it off me but fortunately lightweight so no big. now i either see its coming and push the weight forward and jump back, or i let it happen
>>
>>35990300
yeah he done he stopped training around 2013 and went back down to 105 he has a channel, he wants to be some kind of minister for the sport to help

lapikovrush
>>
POST WEIGHTLIFTING WEBMS YOU FUCKS
>>
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>>35994393
like dis?

>tfw cant get to gym cause too much snow
i love canada
>>
>>35994523
Smooth
>>
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>>35994523
>that judge on the right

tfw you only barely out-snatch olyboi and you weigh 15kg more

form check me
>>
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>>35994523
and my incredibly shit jerk at 105

>>35994644
ty
>>35994655
you grip and rip it looks like, notice how you arent smooth off the floor, theres that small jolt near the start
also not finishing the pull which causes you too have to jump forwards
>>
>>35994655
Looks pretty good. I can only pull 225 on a good day. Most days I start breaking down around 215.....


One day I'll dial in my form

https://www.youtube.com/watch?v=6OrAUAHmCJs

I can't find the original =(
>>
>>35994715
when you say i dont finish my pull do you mean i bend my arms too soon or that im fucking up on the receiving part?
>>
>>35991958
"Yes blat"
>>
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How do i fix this forward lean?
>>
>>35995084
>vertical back meme

Fucking retard
>>
>>35995084
looks fine dude

if youre good mourning drive up with the chest and upper back, look up slightly
>>
>>35995084
What foward lean?
>>
>>35995084
Get advice from the guy in the Smith machine beside you
>>
>>35995084
Looks great man
>>
>>35994741
you start to pull under the bar once it passes your kneez, you SHOULD start pulling under when the bar is around belly button height/the highest point of your pull

fully extend legs and pull elbows up towards the cieling ala scarcrow
>>
>>35995084
squat inside the rack

you're not going that low, dumdum
>>
>>35991944

Nice. Klokov is amazing at Snatching.

>>35995084

Looks fine dude. You might wanna grab some weightlifting shoes though.
>>
>>35995527
what are you talking about dude
>>
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I hurt my wrist a little bit again this morning because of these damn straps. The bar was cold so i decided to use straps. Everything felt shitty. Maybe it's because i have shitty mdusa wraps.

Look how slow my pull is yo. I did that on purpose. Just testing some stuff out.
>>
>>35996098
Get some boxing wraps like I told you
>>
>>35996149
I thought my wrist was fine now :^/
>>
>>35994715
>that judges head nod

lose it everytime
>>
Why so many use straps on snatch? Can't you do it with hook grip?

Never done snatches before
>>
>>35996218
holy fuck, i just noticed that, lmao
>>
>>35996230
Straps feel super uncomfortable for me

In competition you have to grip the bar six times. So if grip is limiting what you can do in training you are cheating yourself.

Did you know that knsu almost always use belt and straps?
>>
>>35996292
Only manlets have problem with grip when hook tho

Look rostami was even using straps to warm up at worlds lol

Ur not really cheating yourself more like saving your thumbs if you don't have grip problems and comp is still far away I always strap
>>
>>35996098

Space heater. Flip that shit on when you wake up, eat some breaky, and walk into a toasty garage gym.
>>
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>>35996361
>Ur not really cheating yourself more like saving your thumbs if you don't have grip problems and comp is still far away I always strap
I meant that you're most likely cheating yourself if you're not using wraps
>>35996378
:V
Ye i'm going to use heater for PM training
>>
>>35996268
i know where you lift

LONDON
O
N
D
O
N
>>
>>35996459
tru
>>
>>35991875

Dude, if you're just going to do squats, presses, deadlifts, and power cleans, just do SS.

>My thoughts have been to use 5x3 linear progression on the power clean once I'm comfortable with the movement, followed by some light overhead squats, and then heavy isometric overhead holds which is currently a huge weak point.

1.) Maybe after you get the hang of power cleans, you start learning snatches and alternate power snatches with the power cleans.
2.) You're new. The best thing for YOU to do to help overhead strength and stability is to just get your standing press as strong as you can. Once you've exhausted simple LP gains, you can start to benefit more from specific "problem solving" lifts.
>>
>>35994655

It would be handy if I could see your feet, but I can still pretty much guarantee you that you start with the bar too far out in front of you.
>>
>>35996533
no

and dont do low bar squats
>>
>>35996642

Yes

And do do lowbar squats.
>>
>>35995489

>pull elbows up towards the cieling ala scarcrow

Great way to teach an arm pull.
>>
>>35996669
Meh, this cue helps me keep the bar close without causing arm bend, you just have to make sure the person only knows to do that after hip contact.
>>
>>35996361
commisar is a manlet though
>>
>>35992238

not true at all. But it's important to do your OHP like you'd jerk - upright with no lean, and following all the upper body jerk cues like tight back and head through. Don't bother using it as anything except a strength and hypertrophy assistance, done whenever you feel you need more shoulder mass

http://yashathoughts.com/your-shoulders-are-weak/
>>
>>35996824
yeah but i dont have trouble with hook
>>
Best core exercises senpaitachi. With the front squat my hips shoot up how stop
>>
>>35997766
idk for both but chek'd

For like the past two weeks i've been doing three sets of 20-30 leg raises and then a couple sets of crunches
>>
>>35997809
How has that been working for you?
>>
>>35997916
I dont feel a huge difference but i think it's helped me control the weights more. Wish i had back extension too
>>
>>35997766
do what works for you, i like dragonflags
>>
>>35997766

planks, ab roller, hanging leg raises, GHD situps
first two if I've squatted that day
second two if I haven't
>>
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>>35997766

Hanging leg raises are the classic choice for strengthening.
Decline weighted crunches are also useful.
Dragonflags are great, if you can actually manage to do them.
Planks are great for training the endurance (which is often a limiting factor on front squat sets).

And believe it or not, vacuums help a bunch too. Strong transverse abdominis allow you to generate and hold higher intraabdominal pressure during the movements.
>>
If i can deadlift 195 how much should i be able to squat/fs?
>>
>>35998132

different for just about every single person

I can deadlift 230 and my best squat is 160
>>
Coming back from a long break (~7 months), How would I program to get back to my previous levels of strength and mobility?

I could go in and start snatching and cleaning, but my technique will suffer due to shoulder mobility issues, and my squat form was always kinda shitty (dive bomb, round hips) because I focused on weight too much.

I can't just... not lift until I regain mobility.
>>
>>35998143
>tripfagging with numbers that low

here is your (You)
>>
>>35998264

yeah I don't even know anymore m8. Whenever I start to try to get my squat up, my knee explodes or my autoimmune condition flares up. I've been trying to get stronger through pulls almost exclusively, squatting only once a week, because they don't hurt
>>
>>35998264
trips make people more accountable for their posts

imo trips should be more than welcome in generals
>>
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>>35998315
not if they're cancer like me
>>
>>35998360
well, there is the side effect of it becoming a total circlejerk

cant have light without dark though
~~~~~~
>>
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>>35998029
trappy chan pls help me

I'll be totally honest with you, I do only dragon flags for abs BUT i want to use the hang leg raises...

problem here is everytime I do them I have an orgasm (yes femanon here) and is kinda hard to concentrate to get a second sets

wat do
>>
>>35998473
groce
>>
>>35998473

>women
hanging leg raises are just an ab exercise with hip flexion, you can pick literally anything else that fits the criteria
>>
>>35992012
Fuck he makes that clean look easy
>>
>>35998264
>spot the newfag
>>
>>35996669
Don't pull your elbows up to the ceiling before you extend.

Then pull your elbows up to the ceiling

??

What is problem? You couldn't honestly think he meant to pull elbows up to ceiling from the starting position on the floor, surely.

Elbows high is a good cue to help keep bar close not loop
>>
>>35998608
When you think "pull elbows up" premature armbend isnt really a problem

sometimes there's a pull to neck(chinese) vs elbows up(russian) arguement tho. i've heard people say that pull to neck makes people prematurely bend arms but that guy just doesnt know what he's talking about
>>
>>35998264
>not knowing best trip caladan
>not giving your anus to his love
>implying you're stronger when you don't even lift
>>
>>35998473
Maybe substitute them for literally any other abdominal exercise including hip flexion, or just fight your way through and use the sexual energy to best your PRs
>>
>>35998638
Interesting, I prefer pull elbows up for me, but my shoulder mobility is shit so maybe I prefer it because of that
>>
>>35998473
>wat do

post vid
>>
>>35994523
dude is that the place near scarborough town centre?! im near there.
>>
/owg/, if you wanted to reincorporate the The Press back into the Olympics, what criteria in judging would you place in order to make it impossible for competitors to make it "Standing Benchpress 2:Electric Boogaloo"?
>>
>>35999158
>implying it wasn't cut because of politics and shortening meet times
>>
>>35999158
>>35999246

Here's a nice article about it.
http://library.la84.org/SportsLibrary/JSH/JSH2001/JSH2803/JSH2803d.pdf
>>
>>35999277

Cropped webm
>>
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guys i was almost dies

I did 145x3 pause squat and then tried a double at 150 for one(remember that i'm working on my squat tek) and missed rep 2

then i had to go shit because i had the runs

then i came back and decided to warm back up from 135 and intended to go to 160

but when i reracked it i missed on the right side

got it on video too

i'm gonna go snatch now and then maybe squat again
>>
>>35991997
Which uni is it?

I live in Scotland and have been weightlifting for two/three years
>>
>>35999401
Trappy; you alright?

Love,
Hime
>>
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jon is 2 funny
>>
>>35999462
>>
>>35999955
Holy fuck, what did happen after that?
>>
>>35999978
he severed his lateralus vasculars and was sent to hospital

he can't walk now ;((
>>
>>35999955

What the fuck is this
>>
>>35999955
he's pretty stupid for trying to rack it like that
>>
>>35999987
not true btw
>>
>>36000042
its true yahoo his name idiot

kevin ogre
>>
https://www.youtube.com/watch?v=CnVHNGWzZZc

>you will never be lu xiaojuns roommate
>>
>>36000065
are lu and tian popular among the chinese normies? are they the equivilent of football stars
>>
>>36000096

Yes there is a huge monument to Lu Xiaojun at the weightlifting center much like Ilya Ilyin
>>
>>36000096

https://www.youtube.com/watch?v=5-pTCuButW0

lu xiaojun is my favorite natural pikachu
>>
>>36000124
yeah but i meant if he was single would he be able to go out and fuck sluts on the reg?
>>
>>36000158

no the chinese weightlifting federation basically chooses who lu fucks

he got married already
>>
>>36000178
yeah thats why i said if he was single

i can believe that they would have high test girls ready for the top dogs though, gotta keep them satsified so their mind is on the weights
>>
>>36000154

>lu put his gold medals up for auction and gave the money away to charity

this is the kindest and most modest man i have ever seen
>>
>>36000096

https://www.youtube.com/watch?v=PdZ5PaGNED0

you tell me
>>
>>36000324
>small hometown
>i was thinking a few huts and about a hundred people
>literally more people in this small home town than my entire region
>>
Guys if my front squat is weak because of my quads how do I make my quads stronger
>>
>>36000389

Lu is from the Hubei province with over 58 million people.
>>
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kinda shitty workout today fampai
I was meant to do 5x3 hang snatch at 80%, which was pretty hard. First two sets were OK, but I was rushing it and bar was looping a little more than I'd like. Second two sets I ended up powering everything, and on the last set I just failed 3 reps in a row. I think I tried to go for too high an intensity

then I made a 90% power snatch incredibly easily kek

how was your workout /owg/
>>
>>36000217

https://youtu.be/NZF8Lz8A4ps

Lu xiaojuns wife was a world class weightlifter too. She is at 35:36 in this vid I think. Guo Xiyan
>>
>>36000437

31:36 sorry
>>
>>36000404
cut them off and replace with strong quad

or just squat more you fucking idiot
>>
>>36000404
bench/ ohp/ curls

dont squat or do exercises that will use your quads
>>
>>36000430

>5x3 hang snatch at 80% on a monday

hows that catalyst program treating you
>>
>>36000500

hard as shit at the moment, there were 6 work sets. It was meant to be 75% today but I was chatting to a friend who weightlifts and said that Greg suggested 80% if you didn't max out on the last cycle (which I didn't)

enjoying the snatch liftoffs though, never used to do those
>>
>>35992012
perfect use of the bar's flex on both the clean and the jerk
>>
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at what point can you tell your hip mobility is good?

>tfw always make dumbass faces when squatting
>>
>>36000784
excellent commentary by a guy who can't snatch 20kg btw
>>
>>36000824
thank you
>>
>>36000430
meduim
>>35999462
also i did 100 again but it was hard as fuck
>>
how long does it take to become a supple leopard
>>
>>36000841

>>36000858
idk if it's even possible
>>
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>>36000891
>>
>>36000909
what are your bs/fs numbers?
>>
>>36000925
150 fs 170 bs

week legs
>>
>>36000819

looks good m80
>>
>>36000909
what kind of stands are those?

since i started lifting in stands i always walk through it till its tipped to make sure it's racked

the only time a barbell fell off the stands was when i absentmindedly started taking off all plates on one side then the other crashed so now i just dump the bar to the ground if it's my last set
>>
>>36000407
>>36000389
He's from a little nearby village, not from Qianjiang city itself. His family were all farmers, although Qianjiang city is almost larger than the largest city in my country.
>>
>>36000909
This is the key part of my training today

How much do i goodmorning this?
>>
>>36000944
its ok. i can only do 120/147 and i weigh 83
>>
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>>36001090
This i meant. Let me know if i'm posting too many webms, this vid was 2big4webm
https://www.youtube.com/watch?v=lon9o6Z_iSY&feature=youtu.be

How much do i goodmorning this
>>
>>35997766

Roman Chair situps are handy, and easy to add weight to by holding a plate or medicine ball on your chest.
>>
>>35998608

I know he didn't MEAN that, but you tell someone to pull their elbows and, surprisingly, they're liable to pull with their elbows.

The elbow remains straight until the jump is completed, at that point, the job of pulling the weight is done, and people will instinctively flip their elbows under the bar and wind up in the rack position. Tell someone to do anything but keep their elbows straight through the pull is only going to ruin things
>>
>>35999158

Do it out of a rack because any weight someone can press is going to be trivial to clean, and cleaning it in the first place guarantees bad pressing mechanics in the form of a suboptimal grip.

Otherwise, I'd hardly care about layback. Just being strict on no knee bend ought to keep it from getting too crazy.
>>
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>>36001274
>The elbow remains straight until the jump is completed, at that point, the job of pulling the weight is done, and people will instinctively flip their elbows under the bar and wind up in the rack position. Tell someone to do anything but keep their elbows straight through the pull is only going to ruin things
NO NO NO
shit. jon north tier technique.

You do pull with your elbows you mongoloid

after extension you continue to pull with your upper body

also i did this squat today too but i really shouldnt count it. The whole point of this exercise for me is to not bounce in the hole. My 155 from Thursday looked much better
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>>36001360
pause or not?

good morning or squat?
>>
>>36001360

if LMAO3PLAET is something you can't do for two reps, you don't need to worry about pause squats.
>>
>>36001274
>and people will instinctively flip their elbows under the bar

says the guy who doesnt lift

LMAO

>how do you snatch

you lift the barbell overhead dumbass you nisitvcly do it if you just lift, dont tell people how to lift you can think it and will be
>>
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>>36001445

>dont tell people how to lift you can think it and will be
>>
>>35992476

I'm from Dubbo, we're basically by neighbours Australian standards.

Have the same problem you do and love the home gym. There's one gym here with platforms and bumpers, and it's opening hours blow.

For coaching I just get by with the occasional coaching session with one of the Xfit coaches in town, he knows enough to provide decent feedback.

You should see if one of the gyms down there offer those casual coaching sessions.
>>
>>36001360
>jon north tier technique.

jon north has good clean and snatch he has shit jerks but he still lifts better than your bitch ass?

achude nayshun salute

im serious though jon north has the best technique in cal strength
>>
>>36001435
but i did that here for 3 pause reps u nerd
>>36001241
>>
>>36000819
my squats looks very similar but my hips are very tight. squat bottom position isn't a really good indicator of your hip mobility imo cause you can cheat with lots of ankle dorsiflexion
>>
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>>36001475
no one at cal strength has good tech and john north has some of the worst

I think jun nurt has an elbow deformity that makes all of his jerks illegal btw
>>
>>36001504
im sorry i forgot ur retarded
>>
Do you shrug while jumping in the clean? i dont see people mention this too often. only the triple extension part.
>>
>>36001591
does benis go in bagina?
>>
>>36001591
yes
>>
>>36001591

It pretty much happens without thinking about it, so there's not much point in thinking about it.
>>
>>36001591
you dont jump on the clean
>>
>>36001676
uhh then what is the triple extension part.......im pretty sure explosively using knees,hips and feet = a jump
>>
>>36001715
no. in everetts book they talk about this.

One of the cues they use to teach people is to jump first, but then you have to learn to jump, but instead of using the energy to move yourself up, you transfer it to the bar. Its the same concept, but YOU do not jump - the energy that would have gone into you going up goes into the barbell instead.
>>
>>36001715
extending the knees the hips and the traps

you're supposed to still be on the ground while you triple extend
>>
Hey friends. I'm a general strength guy who's thinking about adding olympic lifts into my 5/3/1. I found this plan on another forum and would like to hear your take on it:

(lifting twice a week)
A
Power snatch 6x2/6x2/3x2, 5x1 (ramping up)
Squat 5/3/1
Bench 5/3/1
Chins

B
Power clean 10x1 with 60s/75s/90s rest between (sets across)
Front squat 5x3/7x2/10x1
OHP 5/3/1
Deadlift 5/3/1

Obv I would get the movements down before trying to push the weights.
>>
>>36001798
only training twice a week or doing each workout twice a week?
>>
>>36001798
That's super low frequency and it scares me because i'd see 0 progress
>>
>>36001274
Yeah na elbows up is a cue for the snatch really, not the clean, if you can't tell then it's pretty clear you don't even lift.

But wait, then you say dumb shit like
>...until the jump is competed, at that point the job of pulling the weight is completed...

And can't you see that elbows up is only for once you have extended, not from the floor? Seriously?

What the fuck man if you don't even lift then don't post ffs
>>
>>36001798
do it as much as possible don't even bother with sets and reps just try to do a bunch of triples and practice technique, you won't be doing any weight with it if you want to learn how to properly do it first, it won't affect your routine as long as you're just practicing the movement for not too long before you start the squats and other shit

and actually learn how to snatch and clean powers are not and should not be easier to learn than the full lifts because it's basically the same exact thing with different height where you stop the bar. the reason why most program do power shit is due to mobility defiency. dumbfucks on the internet just misunderstood that

you'd thank yourself later if you learned or at least tried to learn properly if you ever want to compete in wl full time
>>
>>36001518
@Attitudenation pls go
>>
>>36001591
Don't jump, pull with your upper body as you triple extend to pull yourself under
>>
Tweaked my right upper hip, did squats yesterday

Stretched and foamed roll and it feels less retarded

Did i do something wrong? Im still really new to this sport
>>
>>36001864
>>36001744
i am so confused.... what about when people make that loud stomp noise when cleaning?... isnt that a result from jumping....
>>
>>36001808
>>36001812
Just training twice a week. I already do this for the slow lifts so I was just curious about whether I could add in the olympic lifts without having to go to the gym more often than I would like.

>>36001848
Yeah, the sets and reps were meant for after I get technique down. I'm probably just going to spend the first little while with the bar or at most like 40kg.

As far as doing the full lifts, I actually have thought about it (even though I don't plan to compete). I still might, but I'm pretty lazy when it comes to improving mobility.
>>
>>36001921
try this right now, stand up on your tippy toes hip width as high as you can then move your feet out wider and land on your heels as you do. this shit would hurt barefoot if you weigh 100kg or more, but that's where the sounds come from, especially with wooden heeled shoes

https://www.instagram.com/p/sXfbfSramP/

the feet may separate from the ground for a moment but you don't try to lift yourself up like you would in a jump like others have said, you only pick your feet up to reposition them
>>
>>36001997
>>36001997
>https://www.instagram.com/p/sXfbfSramP/


blagh i really really really need to do some of these.

even when I'm "focusing" onpulling through with my arms it doesn' happen....
>>
>>36002112
Ya man, I suck at them and I have to do a bunch of these warming up or my pull under also sucks

They really help tho
>>
>>36002271
yeah. its really fucking annoying being this immobile and unskilled (personally)

it takes me literally about 30 - 45 minutes just to put 10 lbs on the bar and start doing shit. and then probably another 20-30 minutes until i get to any "real" weight (115-135 lbs kek)

such is life though
>>
>>36002458
Don't worry senpai

I suck too

But if I can improve like I have then anyone can, even you
>>
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>>36002515
the amount of work one needs to put in to get to "ok" tier is really daunting.
>>
>>36002584
whats the movie on the bottom
>>
>>36002598

looks like v for vendetta
>>
>>36002598
anonymous the hacker
>>
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>>36002598
I have no idea. I'm pulling archaic images out of a random folder i had tucked away in my /fit/ folder tonight.
>>
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>>36002658

I do that too sometimes, pic related
>>
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when you first started using hookgrip, did your fingers / thumbs / hands ever go randomly numb?

it mostly happens to me at night, but i can happen if i sit at the keyboard too long in the wrong position, or do some small motion repetetively.... its really annoying.

>>36002825
kek
>>
>>36002887
no, never
you probably have bad circulation
>>
https://www.fb.com/1536313226658635/videos/1567791823510775/

in this video, he cought it where he wanted it, but then the weight wanted to continue backwards and he had to fight it in a shitty position.

was this because he did the "frankenstein" instead of "marionette" ? (elbows up)

was it because of his second pull? was it because both? were there any other things that could have caused it?
>>
>>36002951

I don't find it very easy to diagnose max effort lifts, but it looks like the main thing that happened was that he wasn't keeping it tight when he received the bar

looks maybe like he didn't keep it close but hard to tell from this angle

I wouldn't use other lifters as a basis for your own form problems though
>>
>>36002951
No it's because he's got wobbly ass shoulders lol. He should've dumped that shit rather than get injured for literally nothing if it was some important meet sure but he didn't die still stupid


You won't see the elbows come completely up like in the drills watch elite lifters, it's a cue like most cues in wl when you lift you won't necessarily see it happen but it's the intention of doing it is what matters
>>
>>36002980
>I wouldn't use other lifters as a basis for your own form problems though

fair enough. i was thinking trying to pick things apart would be good but i think youre right and just shutting up and doing things and not thinking is probably best for me.

>>36002909
fug
>>
>>35998132
Check our exrx for standards
>>
>>35998473
My wife has same problem, I try to tell her to blast through. Home gym makes it more... comfortable.
>>
>>36002584
Even the work to get past absolute shit tier is respectable

>>36002825
I feel like I've seen this before, how long since we've had one of those threads?

>>36002887
No, only hand numbness I've ever experienced is due to being whacked on the hand. If it's anything other than the tip of your thumb then it's probably not caused by hooking.
>>
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>>35999955
Holy fuck!
>>
>>36003123

probably ages desu
some guy made a youtube video about it that always cracks me up, wish I could find it
>>
>>36000053
Kevin Ogar you mean? Different mechanism of injury you fucking window licker
>>
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>>36001591

Here's klokov talking about it:
About the jumping: https://www.youtube.com/watch?v=ts5essXg1Bc
About the shrugging (around 2:30): https://www.youtube.com/watch?v=iGj5mXCpy6w

He's showing the snatch, but it's the same principle for the clean and the jerk.

He does call it "jumping position", just like pretty much everyone else, but it's not actually a jump.
>>
>>36003165
Calling me and window licker? do you know what the lateralus vaporizer is? That's what he tore when he jerked it u idiot

Now he can't walk
>>
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>tfw scott is literally gonna literally kill max aita
>>
>deadlift 195kg
>front squat 110kg
>can't clean over 85kg
>can't snatch over 43kg
How do you guys learn coordination?
>>
>>36003261
Did max fuck charis lol

Or did she really test postive?
>>
say im going to get coaching within a month. should i just call quits on sheiko now, drop all benching and focus on getting mobile with overhead squats and such? currently lifting 170/140/220 so i should probably keep working on my squat too?
>>
>>36003328
From what I'm hearing yup. Max's the one claiming she got it from scott's seaman which is ridiculous.

so much gossip about this fuck. http://wlforums.com/forums/showthread.php?1070-2015-ao&p=35645&viewfull=1#post35645
>>
>>36003356
Lol shits retarded

I was wondering why I haven't seen charis around
>>
>>36003366
>max filed a goddamn restraining order against scott because he texted him and was like "if whatever drugs you gave her hurt her, I'm fucking coming for you" so coach's logical response was to call Oakland PD, tell them a "known drug user" was threatening his life


Fucking amazing
>>
>>36003382
It's even more amazing when you know Scott has access to a gun and he likes Coke not the stuff you drink
>>
>>36001676
>>36001744
>>36001763

You extend the knees and hips and then come off the ground. That is a jump.
>>
>>36003382

this is making me laugh way too loudly at 1am
>>
>>36001470
Yeah I might get a coach for occasional reference, I know of one crossfit place here and hopefully someone knows their shit. Thanks m8.
>>
>>36003523
it's so great mostly because it's so believable, it's what I would see both people doing. Max is just petty enough to do that.
>>
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https://www.youtube.com/watch?v=nZQB-bLf-2U
at 6:00 you can see lu and tian doing this exercise: http://www.allthingsgym.com/lu-xiaojun-back-exercise-lu-rows/

is it a legit way to get back hyperthropy or are they trolling us into snapping our back
>>
>>36003141
I know the video you probably mean, I don't know why I'm subscribed to this guy though

https://youtu.be/XssezLka--I
>>
>>36003325
What the fuck man? How can I total higher with such lower squat and dead.

Your fs form probably sucks too.

But still, practice
>>
>>36003655
I fucking love HG. shame they won't get credentials for Rio.

doubt it's bad, if so they wouldn't have two of their top 3 lifters doing them. also it's upper back mostly so less of a chance to fuck your shit up.
>>
>>36003727
>I fucking love HG
>HG
wat
>>
>>36003753
HookGrip
the channel posted m8
>>
>>36003765
oh yeah

sorry I literally just woke up
>>
>>36003793
maybe you should go back to sleep

and never wake up
>>
>>36003825
thats rude man

how am I ever supposed to snatch 120kg then
>>
>>36003840
>how am I ever supposed to snatch 120kg then
within the endless dreams you will be seeing
>>
>>36003513
What about kang yue? Does she jump?

https://youtu.be/pNJ6GMCmHI8
>>
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owg opinion on these skw├Ąts? 140x2
>>
>>36003883
lower
>>
>>36003883
too much forward lean I think
>>
>>36003883
Lower
>>
>>36003887
>>36003906
yeah agreed. that webm is about 3 weeks old and i feel like i've since improved both. anything else?
>>
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>>36003883

Go lower and don't hold the bar with your neck :p
Pointing your toes out a bit and opening your knees when going down can help a bunch.

Work on your ankle dorsiflexion mobility, it's pretty important to achieve depth and keep you from "falling forwards" when going up.
>>
>>36003921
since when do you post in /owg/?

...what is your max c&j?
>>
>>36003883
I guess you could go a little lower? seems like you recently unlocked 140kg squats.

Look at your feet though, a bit of forward lean, you can see your heel raise just a tad.

I have the same exact problem/same exact shoe/ height/ and squat right now. I am doing the same thing, be careful I fucked up my foot tendons doing too much forward lean.
>>
>>36003921
angle can be a bit deceiving, bar has no contact with my neck. rest of the advice taken, thanks
>>
>>36003936
well not that recently. im on the 6th week of sheiko with this same squat max so it has me doing 140kg 4x2 almost twice a week
>>
>>36003930

C&J 63kg at 46kg bw
Not impressive but hey, I'm on anti-test.
>>
>>36003883
http://yashathoughts.com/dont-good-morning-the-back-squat/
>>
>>36003957
how does it feel to be mentally ill
>>
>>36003655
why did i watch the whole thing
>>
>>36003967
This
>>
>>36003967
>>36003987
this
>>
>>35991997

If you're talking about Edinburgh University you're in for a treat with the uni's gym, it's absoloutely phenomenal. There's so much provision for weightlifting and strength training in general. Jealous, I'd love to go back and study there again, intstead I'm stuck with my shitty commercial gym.
>>
>>36000819
you can tell by widening your stance
in that pic is pretty obvious you aren't using any hip abductor mobility - you're sitting behind your hips not between them. good news is, your back is good while doing so, meaning you have good hip flexor mobility
>>
>>36002887
when i first started oly (i also started with hg straight away for everything) i think my thumbs were numb for a few weeks (not no feelings numb but pretty annoying) it went away eventually tho
>>
>tfw no weightlifting gym in my city
>>
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Hey /OWG/

I'm selling a pair of 2008 Adidas Ironwork 3 weightlifting shoes on Ebay.
They are in incredible condition and are still glowing white with all parts intact.
There are very few in circulation as the line was discontinued which makes them very valuable shoes.
If you might be interested, give me a message, it'd be my pleasure to talk with you.

http://www.ebay.co.uk/itm/-/172101483543?

Enjoy your Sundays!
>>
>>36005482
Forgot to mention - its a UK size 10, US size 10.5 and EU size 44
>>
>>35999955
FUll vid please!!!!!!!!!!!!!!!!!!!
>>
>>36003957
I don't like how trip here. You being a trap has fuck all to do with this thread and you're not particularly knowledgeable or good. You just spout shit you've read elsewhere and I think you don't need to attentionwhore to do that.
>>
>>36005482
Shame I'm only a uk8 despite being 6'1
>>
i can clean about 70kg right now. i weigh 79kg and have never trained it before. is it possible for me to get to 95kg by the end of the year?
>>
>>36005913
yes, but get a coach
>>
>>36005933
i have no money. is a coach absolutely necessary?
>>
>>36006015
yes
>>
>>36006015

Only if you plan on competing.
>>
>>36006038
>>36006049
Total nonsense.

I completely self-taught myself. Began with a 50kg snatch, now at a 105kg snatch and 130kg clean and jerk.

I've competed without a coach and performed great.

To build technique: Film yourself lifting constantly and study professional technique by watching them and reading up on their methods.

For making strength gains - Look up programs from verified coaches and look at other peopke results on them - I just did catalyst athletics "karas nine weeks" and put 10kg on my snatch and 15 on clean.

For competing - research how intermediates or whatever level you are should prepare.
>>
For learning technique with just the bar is five reps in a row too much? I'm trying to self-teach and fuck my form is awful.
>>
>>36006637
nope, but once you get to even remotely challenging weight do no more then 3 of the classics
>>
>>36006337
They meant to say a coach is necessary if you actually want to succeed at something besides deceiving yourself
>>
>>36006693
:<
>>
>>36004856
now that you mention it, i think thats a strength issue of mine more than mobility.

i used to be really wobbly when pause squatting. ive fixed it now, but what you described could be a symptom of hip abductor weakness
>>36006739
dont listen to them commie youre my hero
>>
>>35999028
yes it is, kanama HP
>>
PL to WL transition program?
>>
>>36007382
get a coach or do a wl beginner program because you need a lot of technique work
>>
>>36007348
what gym do you usually go to?
>>
>>36007448
I used to train at kanama at the start of last year (was in north york area for school, then dropped out) now i train at Hybrid fitness centre in london, ON.
>>
>>36007382

there is no transition
you just stop doing PL and start doing WL like a novice who happens to squat a lot
>>
>>36007348
>>36007348
ur so fucking weak

mattie just did 130/105

meanwhil u just did ur 130th gay porn shoot lmao

step up yor game family or the bullying wil continue
>>
>>36007539
gud one
>>
>>36007398
>>36007521
just wondering what to do meanwhile i get myself in a proper overhead squat and rack position
>>
>>36007577
hes right though you need to get bigger
>>
>>36007717
weighed in 67 this morn, i am gaining consistently now
>>
>>36007732
aim for 85
>>
>>36007539
Wow didn't know Mattie is so unbalanced

How come bitch snatch more than she jerk lmao only 105 I can come more
>>
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trying to stay upright and not round muh back
>>
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>>36007772
i was supposed to power cj this
>>
>>36007791
do you have a coach
>>
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>>36007820
>>
>>36007623

lots of mobility work, literally twice a day for a month or so if you're like norse
>>
>>36007874
I take that as a no
>>
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>>36007905
god damnit i seriously fucking hate stretching so fucking much
>>
>>36008120

if it makes you feel better I've been doing this for ages and I still can't press in snatch with an upright torso
>>
>>36008120
just relax into the stretch and become comfy there, its nice once you get used to it :)
>>
>>36008162
no, that literally makes me feel worse lol. I prefer to have alight at the end of the tunnel

>>36008200
thats what I'm working on. its tought when you're as tight as me though. hips and groin are just fucking brutal no matter what.

It IS coming along, but its just sooooo slow
>>
>>36008224
>>36008200
also if you really wanna hate yourself and get mobility fast i would recommend this shit http://www.martialartsplanet.com/forums/showthread.php?t=96381 it is pretty fucking taxing tho and will make you a living leg day meme (you can probably use it for other stretches too as he says) but itll improve mobility a lot
>>
>>36008162
What shoes do you wear? I switched to Romaleos after pp2s and the difference is huge don't have mobility issues but after I switched I can press from the bottom of a squat with clean grip easily when I had pp2s I'd always fall on my ass when I tried pressing from there
>>
>>36008352

I'm in adipowers right now. They're holding up pretty well, so I have no desire to switch. When I eventually do, I'll probably get romaleos (although adipowers look like they're good for another 3-5 years)
>>
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>>36008289
first, holy christ that sounds miserable to the point that I don't know if I could do it.

Second

>Wondering why you even need to go any further at all? Good question. You might be able to do full splits by level 18, but you won't be able to do them "cold" (i.e. without a warm up). And that is what you want. So by going a little further up the scale, in this case to level 19 or 20, you'll develop enough strength that your body will feel safe enough to let you drop to the floor like a pancake in an instant. At any time of day (or night). Instantly. (Did I say you would do it instantly?)

this sounds exactly like my deal.. i've been watching alot of my dumps on cleans and my snatches, and it really just looks like its because my damn hips are so tight that I can't just "drop into" that position - my hips try to fight me and push my torso around in stupid ways. this manifests itsself as a dump in the clean I think (webm)

I've been thinking tomyself alot lately "It takes me fucking ages to get warmed up enough to get even clsoe to these positions... I need to be more mobile than these positions so that I don't have to get warmed up / stretch out as long, and if i get cold between sets it doesn't come back to inhibit me"

this guys is basically saying the same thing, no?

>>36008352
I'm really interested to give romaleos a try.
>>
>>36008460

you know what the problem is? It's on your squats too. You squat everything low bar. I think it's as much a tech problem as it is a mobility problem. You kick your hips back to initiate when really you need to think about dropping your hip girdle between your legs.
>>
>>36008523
>i started doing this in the past only to have countless people tell me I was retarded and to stop doing it

It makes sense... but how the fuck do you undo that.... how in the literal fuck can you squat any other way?

https://www.instagram.com/p/BBwPAzKTH0d/?taken-by=norsefat

the only way I know to put any power into it is like this... if i try to go straight up.... well, nothing happens lol
>>
>>36006693
whut about clarence. he hates coaches but he i very big boy
>>
>>36008563
He's trained under coaches before though
>>
>>36008563
Ur not as athletically gifted as clarence
>>
>>36008460
I got mine on sale from eastbay.com for half price, they should go on sale again since they should be coming with the new version for this years olympics. Watch any online store that sells them
>>
>>36008562

it takes ages. Try thinking about knees forward, and keeping a neutral chest - don't puff it out. Also your hip flexors look tight still
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>>35999277
>strict press 162kg
>that's 320lbs
>that's something I squat 1RM
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>>36008705
>>36008705
>Also your hip flexors look tight still

dude, they're going to be tight for a long, long LONG time. there's no way around it lol.


I'll go back to trying to squat completely vertical. we'll see what happens. I'm anticipating >garbage but we'll see.

Is there any way I can keep my hip shift back for PL too? I feel like these styles might interfere with eachother
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>>36008754
>not squatting highbar for PL
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>>36008754

you have the build to pull a Christensen squat out of the back. Williams too, kind of. The main difference being that those two seem to sit on the femurs, whereas a weightlifter will sit between them.

>>36008746

I wouldn't feel too bad. Klokov can snatch my 5RM diddylift
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>>36008705
Have you watched the torokhtiy squat video? He doesn't teach forward knees at all, and he teaches hips back. Klokov also teaches the squat this way same with the dip in jerks
>>
Just snatch push pressed 110kg and it felt great

My dip was uneven as fuck on video so now I'm sad
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>>36008826

yeah I have, but I assume norsefat has too and his problem is that he sits back. I think the problem is far more than mobility, and he says he's tried everything so it could be that different cues will help.

I used to (and maybe still do a little) have the same problem, and cuing knees forward helped me realize that you can't just shift all the stress onto the hips when you descend. You have to actively keep the quads engaged or you end up with noodly wobbles on the ascent

again I'm not recommending general form cues, only some ideas that could help a very specific problem. Presumably the two soviets teach the back squat as a general principle, rather than the olympic squat relative to the powerlifting squat
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>>36008826
yeah, this is the feeling I get from ever one too :(

I don't know though.

>>36008813
inderadasting

blech who knows

>>36008872
>You have to actively keep the quads engaged or you end up with noodly wobbles on the ascent

OHHHHHHHHH

oh oh oh

this makes everything make so much more sense....

this might be worth giving a try.

>>36008766
memer plaese go
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How would you guys incorporate interval training (sprinting set distances for a competitive time) into your training routine?

Do it right after lifting? Right before? Hours later, like lift in the AM and sprint in the evening, or vice versa?

Thanks in advance, will monitor.
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>>36009029
Sprint in the morning to warmup for evening lift session

You can lift more in the evening that way if you just want to add sprints and not doing sprints as the priority
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>>36009029
For what it's worth, splitting my training session into two separate ones (AM/PM), would make my life hell.

I go to a 24/7 gym, with a 24/7 track also available. Probably going to do something like lift first on mon-wed-fri, sprint first on tues-thurs
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>>36009029
plyometrics are supposed to be done pre lifting in the morning i think
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>>36009084
Lifting first in the morning fucking sucks
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>>36009029
I do HIIT after hitting chest/arms. Usually using the stationary bike or just sprinting outside.
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>>36009075
The sprinting would be very taxing.. Not exactly a "warm up", but I see what you're saying. The sprint sessions are usually an hour or so long, most of that time spent resting, though.

What would my best plan be if I said lifting in the evening is not possible? It would just be such a stretch on my schedule
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>>36009119
He's not a bodybuild idiot

You can do that shit if you just want to lose some weight after pumping your dick but it won't work if you've been snatching and jerking off then sprint afterword
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>>36009085
Not exactly plyo, but similar in regards to being a 100% speed thing, similar taxation on the CNS so thanks!

>>36009118
To each his own, cupcake

>>36009119
I'm thinking about only doing on easier days
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>>36009178
Then split it and have more days on whatever you prioritize, like s-l-s-off-l-s
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>>36005881
In obscure generals like this one, having a few trips is a good thing because they are accountable for what they say
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>>36008460
It ain't just tight hips making you miss that, there's a fair bit wrong technically.

Stop trying to PR. I know you're strong but doing 120kg like that is dumb, you need to work on cleaning properly. Stick with around 80/90/100 that's probably about right for you to ingrain some movement.

Your hang looked better. See how you're pulling and receiving without moving feet? That looks awkward. Don't sit down in the start like that either. I know cool dudes like klokov do but you don't need to. Pay more attention of where you are in relation to the bar and really setup properly.

You've deffo improved but personally I think you're not ready to be taking big jumps and doing maxes
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>>36010043
I just don't see the need for trips outside of owg who are beginners themselves (trappy, norse) for them to trip here. Just seems to cause alot of bullying and derailing
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>>35999955
AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH
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