/OWG/ - Olympic Weightlifting General:

First

just out of curioisty what other boards do you guys frequent?

>/fit/
>/ck/
>/out/
>/vg/
>/mu/

>>31819853
>lit
>pol(lesser now)
>a
>r9k

>>31819640

How low should my front squat be compared to my back squat?

>>31820010
do you mean weight or depth?

>>31819708
Nice bro

>>31820022
depth as low as u can stay tight
weight as high as u can go and stay tight
normal ratio is 80-90% or something

>>31820022

Weight.

why are you supposed to look up when you snatch and clean and jerk

>>31819853
Frequent
/a/
/g/
/fit/

Sometimes I go to /asp/ and /o/ hehe

>>31820281
it's more of a que that can help to keep an upright torso, some people can look down but for most it isnt a good idea

>>31819853
r9k for lols, tv for the big guys, mu for the shitposting, a for the animus

I'm pretty new. My hang snatch is very close to my regular snatch. Is there a problem?

Btw i am still 30lbs of till lmfao! bw snatch

>>31820611
naw while you are relatively new it can almost be higher sometimes
>I've hit my last 2 prs from hang before i hit them from ground

>>31820656
Even for a good number of more advanced lifters, hangs can be higher than full lifts. Okulov is a good example, dude has hang snatched 190. Navigating the knees properly is one of the hardest parts of weightlifting.

why do weightlifters compete in a singlet but not train in them (at least Ḯ've never seen weightlifters train in singlets)?

>>31821369
what a dumb question lol

Pulled a muscle in my shoulder.

Train tomorrow night yay or nay? Only use a technique bar and work on form? Skip snatches?

Did a vanity chest session tonight, barbell bench was fine, couldn't do a single rep with DBs.

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So his previous douchebagginess was just a misunderstanding i guess

>>31821505
Do you feel uncomfortable when you snatch?
Don't snatch.
Do you feel comfortable deadlifting/squatting?
Do it.

Nigger this is easy

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>>31819640
>the width of the grip in the snatch illustration

>>31821543
he said similar stuff to me then deleted the conversation
i dont really know whats up with him, he might just be v autistic
he seems really active liking stuff on IG too

>>31821612
>not doing clean grip snatches

Also pas what was the routine your coach gave you? A basic outline is fine

>>31822321
very similar to what's on chinfl

>>31821588

plenty of athletes feel comfortable pushing themselves to injury

most people don't feel comfortable running on a treadmill for 5 minutes

>>31819853
>/b/
>/v/
>/s/
>/hc/

dont judge me

>>31820183
I dont have the ratios sourced but I think its supposed to be a 1:1,2 ratio

>>31822383
It looks pretty different from what I got.
At the sport school I went to in Shanghai it was basically
mon - snatch
tue - c&j
wed - squat
thu - track stuff
fri - snatch + c&j
sat - squat
sun - rest
Of course they added pulls and did whichever squat they felt necessary, but they focused on these specific things for different days. This is a basic skeleton with lots of wiggle room

They trained differently in shandong at the provincial team, but the coach told me not to reveal their "secret chinese programming" :)

>>31821505
Wait a day or two before any stressful work. I pulled mine 2 days ago. yesterday was shit, this morning was shit, now 12h later its completely fine

>>31822383
Also on chinfl it said to not trust kirksmans new stuff because his coach decried him, it should be the other way around. Wu chuanfu is agreed to be a fraud throughout china by multiple coaches, kirksman cut ties with him when he found out

>>31823168
http://www.qwa.org/resources/Calculators.aspx
I use this site a lot when trying to figure out whats lacking

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>>31819853

>/hc/
>/o/
>/k/
>/s/

Funny bunch of negroeas in /hc/

>>31823192
basic programming I've seen is MWF alternating full lifts, 2 sessions a day (I'm only doing 1 a day tho), Tue/Sat single squat session, thu track
seems very similar overall
also what was the program he gave you like before he 'trusted' you?
>>31823192
huh really?
I talked to wu and he said kirk was being arrogant and annoying
but I guess there more to it
kirk is arrogant and annoying tho

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>>31819853
Well, I do your mom frequently.

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>>31823472
oooo got me

>>31820611
>>31821157
>>31820656
I was just thinking about this today, I'm new, had trouble getting 5x2x40kg yesterday, today im hang snatching 50 far easier

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>>31823408
I don't even remember what it was anymore, but I made some modifications based on what I learned in Shanghai and came up with this. I don't recommend you follow it. Now that I look back, he probably gave me this so I can practice technique more, not that he didn't trust me.

Wu chuanfu is kind of a long story, I'll post it later if you care but it's pretty much he's not as good as everyone thinks

>>31823840
yeh it does seem a bit nasty of him 2 give u a dumb program on purpose
and yeh am curious about wu

>>31820656
it's not just with newer lifters, okulov for example snatches a buttload from the hang

What sorts of row variations do you guys like to do?

http://www.chinfl.blogspot co.uk/2013/07/how-into-weightlifting.html

doesn't work

>>31824545
there's a space between blogspot and co.uk to get through 4chan's spam filter. You should try noticing things more

>>31824222
alright that makes it better i guess

>>31824802

ok it works now

Observations from squatting everyday FS 3X3-BS 5x3

>calves hurt
>really fucking bad
>hard to keep back tight during BS
>very calm all of the time
>no longer have to/can psych myself up for any lift
>no stop in progress

>>31825242
>>no longer have to/can psych myself up for any lift
This is the best part. I now compete in PL and squat with less frequency, but I do miss just casually strolling into the gym like a happy camper, and hitting heavy singles and doubles with no music or hype

>>31825242
I think calf pain may be from riding bike to gym though.

>>31821655
this guy tried to follow me even though i don't post stuff

Lol

>>31823472
That picture gets me ever tim. So many things are so great about it.

>>31825242
>>31825448

no i get calf pain too when i squat frequently, they go away when I foam roll them though must be something tight in the ankles or some shit

>>31820611
>>31820656
>>31821157

I was wondering why my form goes to shit when I don't go s-l-o-w the first pull

>>31825495
Ill roll more then. Hurts though. More ankle mobility too.

>>31825514
I think that its 100% ok to teach beginners a slow first pull. Helps them learn acceleration above the knee and keep position. A fast first pull is not needed even at a higher level. Look at a lot of the Asian lifters - slow and controlled.

>>31825242
What were your lifts (all) before and now? How's that affected your form and mobility/flexibility?

>>31825674

this relates to the comments earlier in the thread about elite lifters sometimes even doing more from the hang. the first pull does provide momentum but it's not where most of the power comes from.

>>31820281
>>31820309

more straight back than upright torso I believe. It tends to bother me in female lifters, who dramatically hyperextend their lumbars, because I feel like it's a bad way of going about things, but then again I'm not a weightlifting coach.

Does this sound good for someone who is relatively new to WL? (Since early october; Snatch 52.5kg, C&J 65kg, Squat 120, FS 100, Deadlift 145, PP 60, bench 60 haven't trained it)
Monday
Snatch/C&J 8x2/1+2
Snatch/Clean Pulls 5x3
Back/Front Squat 5x3
Push/Bench Press 5x3/3x5
Back Extensions/Weighted Crunches 5x8

Tuesday
Hang Snatch 3x3
Power Clean & Power Jerk 3x1+1
DB Rows 3x8
RDL 3x8
Planks 3 for time

Wednesday
C&J/Snatch 8x1+2/8x2
Clean/Snatch Pulls 5x3
Paused Front/Paused Back Squat 3x3
Bench/Push Press 5x3
Weighted Crunches/Back Extensions 5x8

Thursday
Hang Snatch 3x2
Hang Clean & Power Jerk 3x1+1
DB Rows 3x10
Leg Curls 3x8
Planks 3 for time

Saturday
Back/Front Squats 1x3
Push/Bench Press 5x3/3x5
Deadlift 1x3

>>31825888
Those trips look good

>>31825888
Good for what? If you started snatching 40 then no. If you started snatching the bar then it's better. It sucks if you're 100 kg, it's good if you're 50 kg.

>>31820309
Is it just one of you that keeps spelling "cue" wrong or is this a non native speaker thing? Or a meme?

"Queue" is pronounced the same as "cue" though they have different meanings.

"Que" is a Spanish word.

>the more you know

>>31826017
Does it sound reasonable if I'm going to be mostly drilling technique within the given set and rep schemes and increasing weight within reason, while being at about 77kg?

>>31826017
>>31826102
And yes I started with just the bar and some really light trainer plates that couldn't be dropped, for about a month or so. Only made 52.5 last week, snatch has been very slow to progress, clean I've kept it low on purpose.

>>31826121
keep practicing technique and focus on strength for now

>>31826099
i just have downs, sorry
ty for taking time out of your day to help me with this

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bump

>>31825763
I'm a retarded beginner

CJ: 100kg-105kg
Snatch: 55kg-85kg
Haven't maxed out on anything else yet. Only a week in.

Mobility is better and my legs are tighter/never relax too much when squatting.

Something happened to my cleans. I think it's overall slower but more efficient.

Snatches: I now catch with a less vertical torso. I think my legs are just tired.

Jerk: I suck at it. Doesn't hurt my wrists or elbows anymore. lockout problems are gone.

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What kind of anime does /owg/ watch

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>>31826703
Watching new nagato.

Just rewatched Yuru Yuri.

Gonna watch the Idol Master next because I like lolis and havent done it yet.

>>31826703

FMA Brotherhood is on my to-watch list but I've never really liked anime
>captcha: niisan

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>>31826738
Lolis are great

>>31826870
Me bottom right.

>>31826892
Where are your panties?

https://instagram.com/p/1RC1gUCBeJ/

no Chris Hanson pls

>>31826911
Purple shirt-chan is wearing them

>>31826870
Why is there giant food everywhere?

>>31827093
Pillows
Also loli bulkan

how do I into ankle flexibility and mobility?

>>31827522
by practicing ankle flexibility and mobility duh

Form check?
https://www.youtube.com/watch?v=8tTRlDY-UkA

>>31827667
that squat belongs on /plg/

>>31827667
piss off to /plg/ lotus

>>31819640
Just went to my first weightlifting gym today. They just had me do a couple sets of Deadlift and squats, is this normal?

>>31828178

probably just to gauge your general strength

>>31828178
naw you should be attempting max snatch and cj
/s

>>31828216
The gym was pretty good and the membership fee was pretty cheap but the coach said that he generally walks around and helps everyone, it's extra charge for one on one sessions. Is this the usual for weightlifting gym?

>>31828344

dunno, I'm self-taught, only time I've had a 'coach' was when I was in high school and our athletics instructor made us learn to power clean for football players

well, with the exception of one time when I went to a crossfit gym and the coach was the strongest person there with a 200kg total

I picked up so many bad cues there that it set me back from the beginning. Check out how the people there lift first before deciding (and how much they're lifting)

>>31826703
Tenga Toppa Gurren Laggan is eternal GOAT King God for motivation and feels

Berserk is pretty good

I watched like 10 episodes of that boxing animu people on /fit/ like and it was dec

those are all the animes ive ever watched

fucking check out gurren laggan though, even if you dont like anime

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>>31828531
i was lifting in the morning session which doesnt seem to have alot of lifters and it was during the open gym session. some of the lifters there represented australia in last years weightlifting championships in Kazakhstan though so i dont think it will be too bad

The front of my clavicles (where they nearly meet near the sternum) really hurts after doing FS.

Do I shit form or is this something i just have to get over and it'll strengthen it over time?

Ay bros I notice that I hesitate before I Jerk so it's kinda like a pause jerk. how do I stop that. Inb4 stop pausing.

>>31829193
Stop hesitating, do it faster intentionally, look up flex jerk.

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>>31829384
Didn't find anything

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>>31829455

>>31825242
when i was doing it my calf never hurt but my knees were sometimes achy

>>31829037
Try not to rest the bar on your bones. Puff your chest out, get your chest under the bar, and place the weight on your deltoids.

>>31829193
practice with lower weights?

>>31829037
rest barbell on shouldys

So after about a year of fucking up my lower back I'm switching from low bar to high bar. This is considered an Olympic lift, right?

Never squatted high bar, what can I expect

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>>31827522
>ankel mobility

>>31829881

this is the most disgusting thing I have ever seen

>>31829914
somehow she got gold in the olympics

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>>31819640

Thoughts on Omar and his new coach?

>>31829455
Catalyst Athletics has an article on it.

>>31829881
>>31829914
>>31829937

According to her surgeon (went with him because of a knee injury), her knee was really fucked up by the age of 25. Now i see why

>>31830057
omar is a faggot. i dont know his coach

>>31829881
Oh jesus crhist Pent that's scary, gun go work on it now :(

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>>31830152
pic related

>>31830456
good luck!

>>31830152
>>31830586

she's dead now, 2 years ago at 35 y/o
wiki says heart attack, at a guess something to do with doping?

>>31830608
shoo shoo soccer fan

>>31830456

jew tube kelly starett on shin/ ankle stretches, also im not sure if it's good advice but recently doing sissy squats has given me some preety guud ankle mobility.

Is Scott Hisaka on roids lads? looks like he has a
roid gut

>>31831262

was confirmed a while ago, can't remember by who but I think it was pendlay. His brother's still clean for now

>>31831279
plz tell me moorman is natty

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>>31819640
>/owg/
>not /wlg/
get your shit together
none of you faggots have been in the olympics

>>31831262
>roid gut
this isn't a thing fucktard
only HGH does this

Valve is truly milking this game for every single dollar they can grub.

Valve picks up from Dota 1, makes some improvements and releases Dota 2. Essentially, the base-game, idea and concept of DotA is already there, although Valve did put a lot of effort into making DotA for what it is today, I feel like being able to sell cosmetic items as a way to generate revenue makes sense. But that is as far as it goes. Always remember that Dota 2 would be nothing if it wasn't for the community made game Dota 1. In-game item transaction is already a cash cow for Valve, there is no need to take advantage of what seem to be a way to celebrating the DotA community, by introducing occasional new game mode but instead making it enjoyable only if money was spent. Everything just seems so cashy, it is like they're trying to make us spend on the game in every opportunity they get. I could imagine their dev-team meeting goes like this : "Hey, the (insert annual festive celebration here) is coming, so start thinking of ways to make them moneh" .

And this might go off as a little personal to me but I'll say it anyway. I'm a little annoyed by the fact that their taking advantage of the Chinese New Year celebration, for their money-making purposes? I may be overreacting on this and completely wrong, just saying, don't take us as a bunch of mindless cash cows, you want to celebrate a festive event with the community?

>>31821369
Some lifters train in singlets, but singlets are expensive and in my opinion, not as comfortable as a pair of long tights.

In my club we have embroidered singlets for meets, and they're like 15 years old.

>>31825514
Because you lose contact with the bar when passing your knees. The actual power and acceleration takes place above the knees.
This is especially true when working on submiximal weight. If you one day start pulling heavy ass weights, the first pull will be slowed down automatically.

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https://www.youtube.com/watch?v=WjT68vx9NLE

Here's to a good day with good lifting in a good mood for everyone!

>>31826670
>tfw not 32kg girl snatching 145

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>>31828344
In my experience I've never trained in a club which offers 1 on 1 sessions for payment with a coach. You pay the fee and then get assigned a coach when you arrive the first time, and stick with him / her til something happens. Said coach usually has a small group of 2-3 adepts of same level training together, providing equal amount of input to all of them. If there's a need / want for extra sessions outside usual "group" hours you simply ask if he'll be there when you'll be there and work out something individually.

But then again I've only trained in 2 different clubs altogether. I believe this is also something which is heavily dependant on where you train, what country.

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>>31829858
to answer your question: no it doesnt count as an 'olympic lift' simply because its not a discipline in which you compete in the olympics

>expect
-knees feeling wierd / sore (start easy, should get better in a couple of days / weeks)
-trouble to keep upright / same angle of torso throughout the lift
-reliance on mobility in different areas than what you are used to, for example ankles / calves
-that a narrower stance than what you're used to will probably feel better & stronger
-big tendancy to good morning when it gets heavy and your body reverts to what it has been taught to do in lowbar
-you may not feel any difference or loading of your quads at all, which will make you unsure if you are doing the right thing
-bottom position will feel much tighter and cramped than what you are used to
-a jolly good time

>>31832199
>He can easily throw up double my diddylift
Fuck, thats so god damn impressive, I love the power these fuckers hold

Finishing up 4 weeks here of wl with a coach and everything.

Lifts are coming along (esp. the snatch). Last week was great but this week? I feel like Frankenstein now. Stiff as a motherfucker. Not sure if it's mobility related or I need to take a couple days off. Out of the 28 days I've had 4 off. Been eating like a horse and sleeping bretty good.

What say you? Take a few days off? I'm hesitant because I'm not paying this guy to take days off.

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>>31823472
>tfw day 10 of nofap

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>>31832367
when i went today there was about 5 dudes in there and they seem to be generally know the lifts already so i think it would be hard to 'group' together as i think im the only one whos completely new. I lift in in the land of the kangaroos in melb

>>31832466
Damn

>>31832199
that video has been on youtube for 3 years tho he's just downloaded it and reuploaded to his channel

>>31826703
Currently watching Space Dandy... with my mum

>>31831279

yeah pendlay doesn't really hold back on his forum

bumpity bump bump.

>>31829881
https://www.youtube.com/watch?v=Czwm11bUc48
it looks even worse from this angle.

>>31832526

>tfw someone can c&j your total

>>31835609
>tfw people can snatch ur total

>>31832199
https://www.youtube.com/watch?v=XxVytmzAiZg

Someone please post the pic of the fat drunk dude sitting on his recliner with the suffering face

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>yfw klok is a typical slav
https://youtu.be/ts5essXg1Bc?t=3m6s

these guys have no idea what he's on about lel

>>31831262
He's definitely on steroids, but his protruding stomach look is probably from his anterior pelvic tilt/lordosis.

>>31836460
I thought he was talking russian for a full 10 seconds

Is it useful to buy the Adipower if I have the Power Perfect 2 aleady? Right now I use the PP2 mainly for front and back squats. Would the change be so minimalistic that a beginner like me wouldn't notice the difference?

>>31831279
link or some shit

>>31836576

sorry it was so long ago that I can't even remember where it came from. I'm 90% sure it was on the pendlay forum and devolved into a humongous shitstorm though

>>31836570
not much point unless you snatch and clean &
jerk, in which case, buy romaleos

I can easily clean and strict press 60kg. Should i up the weight or is it normal?

If my legs are very fatigued does it make sense if my snatch bottom position is less than vertical?

>>31836460
lmao so true
>you know when you have a smoke and drink with friends
>why would we squat outside?????????????????????????????????????????????

>>31836722
Make sure your technique is on point and slowly start increasing the weight

Someone post the picture of the powerlifting weightlifting olympics.
The one where they all break their shoulders pls...

>>31836996
How heavy is a good clean and jerk?

https://www.youtube.com/watch?v=kEKA97ZOihg

pretty cool battle

>>31837059
200-230 kilos

but if you're in a commercial gym 205lbs and up is impressive.

>>31837059
Anything you're good with. Everybody trains different man so just do your best.

>>31837131
clown

>>31837059
Depends on bw, and it depends on your competition.

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>>31837182
Shoot for the stars nerd

>>31819640
During the jerk should my rear foot be tense with the heel pointed as high as possible or should it be relaxed?

>>31838021
it should be pointing outwards and yes the leg should be tense not just the feet, same with the front leg, make sure you point the toes inward slightly

>>31838051
Yeah I know about the toes pointing inward but what about the height of the heel? Should I force my rear foot on its toes or keep it relaxed and rind of spring-ish?

>>31838497
>chink manlets
no thanks

I failed two clean attempts for the first time today.

How do I into catch position? I keep catching the bar on THE SAME FUCKING SPOT on my right clavicle.

This in no longer an enjoyable feeling.

>>31838511

why are you here?

>>31838514

can you position the bar properly just holding it?

>>31838497
GOAT back on the small chink

>>31819853
/b/
/hc/
/gif/

>>31838548

Pretty much, my coach takes off for a few days and my form goes down the toilet.

I think it's all in my head at this point and I just don't want it to get worse. The fails weren't a strength issue at all just me being a huge wuss because a few days straight of this has turned me into a massive vagina.

>>31838497
those triceps are amazing

>>31836460
wow, his english is really good now

>>31838635
don't worry brah it takes a whilee till you are really comfortable with the bar, and even more so comfertable with heavier weights.

just get the reps in and move on

>>31838881

Thanks for the encouragement. Two serious lifters were there (non-English speaking) and hardly batted an eye while I felt like an ass-hat.

I made sure to get the reps though.

>>31836026
I have moved beyond this feel. That, in and of itself, is a good feel.

>>31839200
don't worry brah, aslong as you aren't screaming and swearing cause you missed a lift they won't care.
everyone has had days where nothing works

>>31838846

yeah I think he's been taking lots of lessons, a majority of his seminars are now in english speaking countries

Hang cleans up to 120kg

http://youtu.be/xeTookhg0qM

I think it's starting to come together :X

>>31840149
when tall guys try to weightlift, if they dont have absolutely perfect flexibility, it just looks disgusting lol

>>31840262
pls no bully

>>31819640
Do you guys know where I can find some WL related posters or images that I can print out?

>>31840149
Please hammer your mobility for the bottom position. That lumbar and thoracic flexion and forward lean coming out of the clean just makes me sad.

K /owg/ I tried cleans and jerks today but i couldnt rest the bar on my shoulders/chest because i could clean it easily maybe, how do i go from firm grip to calmly guiding the weight with my hands when cleaning?

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>>31840335

Iron Mind has some cool ones

>gib me monies for pic related pls

>>31840627
this would be a cool poster if it didnt have the gay ass nonono thing on top

>>31840627
HG isn't bad as well

>>31840578
work on shoulder flexibilty/ shoulder dislocates

>>31840627
thanks m8

>>31840640

I hate the third no; do wl's ever have spotters for a squat? Also the logo doesn't fit the poster but I still want.

>>31840655
My shoulders are ok, my problem is with my grip. I just grip it like a deadlift and dont let go, how do i go from strong grip to guiding the weight on my shoulders?

>>31840810
are you using hookgrip?

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>>31840627
goat ironmind poster coming through

https://www.youtube.com/watch?v=NWKeCi9jojs&feature=youtu.be

lmao5plate fuuuuark

>>31841049
>>31840627


you guys know there's no hi res versions of these pictures right? they are classics though.

>>31841125
printing shit is for peasants anyway, buy the poster and get something properly printed that doesn't look like crap and support randall for all the great work he's done

>>31841069
fuck
Where is this coming from? Think he just started doing the lifts again is 'realizing' his squat gains?

>>31841049
The GOAT poster is the one with the erectors

>>31841320
he's been training again for quite a while now, his injury is less of an issue now, he's training smarter now, he's ~6kg heavier, and also quite possible peds

>>31841320
drugs

>>31841381

That one scares me

>mfw 1cc insulin syringe w/o needle on bathroom floor in gym today

wtf

>>31819640
my thumb naturally comes out of the hook during the turnover when the bar is overhead in snatch

good/bad/doesnt matter ?

>>31841780
A lot of people change grip in the turnover

>>31841381
source
I need it
>for science

>>31841780
most ppl I know, especially lighter dudes with smaller hands let go of the hook when overhead because they cant support the load if they keep it

Takes about a week to get used to if you've always held on to it

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>>31841822

checked

>>31841780
Chinese coach I talked to makes all his lifters keep the hook overhead. Lots of them have small hands too.
But if it's not causing you any issues don't worry about it.

>>31842182
any cues to make the hook stay in? or just grip the bar harder

>>31840810
widen your grip a little bit.

>>31840829
yes

>>31842291
will try

Is there a cue to catch the snatch lower

>>31841896
Is that a chestburster

>>31842836
no its klinefelters

>>31842836
No, it's a microscopic view of a bodybuilder's bicep cell.

Also, do you guys not feel the saying
"legs are to lifters what biceps are to bodybuilders" is more accurate? doesn't really make sense with back, because no lifters are showing off their back like they might be with their legs or even abs

>>31843390
I would argue that back and leg strength are equally important. Legs move the bar, but in order to impart maximum force onto the barbell, the back has to stay tight.

https://www.youtube.com/watch?v=x4YgBs397DU

>>31843671
that's true, but that's missing the point of the quote which is:
bb = biceps
(weight?)lifters=back
I just think it should be legs, esp when big legs are a defining trait for weightlifters
stupid quote anyways

>>31843901
kinda cool but I want sauce on this one:
https://www.youtube.com/watch?v=5dsuKFdFNeM

>>31831398
>roid gut isnt a thing
>hgh gives you roid gut
wut

>>31843959
ABS - 7 Ways

I'm starting oly again after a year off and I'm still jumping back a bit on my snatch. Any ideas on what I'm doing wrong?

My wrists hurt during the snatch or holding the overhead position even with light weight.

What am I doing wrong?

>>31845027

you have bad wrist flexibility and your supporting the weight on your wrists instead of the musculature of your back

>>31842182
Oh and about Wu Chuanfu
Basically what I heard was that he started off as a youth lifter but never really like weightlifting enough to stay with it. He went around multiple provinces to train, until he finally quit to pursue bodybuilding. Then he realized the potential Chinese weightlifting had business-wise and decided to cater to crossfitters. The coaches I've met said he doesn't know enough to be a coach. I've talked to Larry Yang about him too, and he said his coaches called him a quack. My coach has personal beef with him because when Wu was young he came to my coach to train. My coach said he would coach him for free if he can pay him a portion of the prize money he received from competitions. Over time the money accumulated, but he never paid. Finally Wu just took all the money, 60k rmb, and fled to singapore without paying him. My coach is still kinda pissed lol. Kirksman told me he started noticing kinks and flaws in the way Wu taught, and started to question his ways. In the end he wasn't qualified to be teaching, as he himself was never a great lifter

>>31842182
pas, Did you get the idea for those heavy pulls from my leddit post? ;)

also, I don't see how you're pulling 150/4, I'm impressed. I noticed you caught all your snatches high in that comp, is that bc of hip pain or goofy technique and sickening pull strength?

>>31845049
Do you have tips for helping with supporting the weight with the musculature of my back?

>>31845295
just practice dude. your traps should be supporting the weight overhead. squeeze dem shits

>>31844683
nice

form check lads

https://www.youtube.com/watch?v=CiDKDYOm6yo

has anyone here bought their own bar and bumpers and if so what are your opinions?

>>31846092
expensive

tfw hit a 135kg jerk today

https://drive.google.com/file/d/0B-uPLiL0F0NcOE1VUzVvWHBKQlU/view

>>31845835
looks fine but try catching lower in the clean. weight looks to light for your form to break down bad

>>31846163
my best clean is 95 lol

how into nice upper back , no rounding?

>>31845835
>doesn't look like you're fully extending hips or legs. full extension at the knee isn't necessary but you're lacking drive.
>back rounding a bit in the hole
>You look hesitant and uncomfortable getting in the bottom position.
the thing is, your pulls (other than hips shooting up a bit) look great. Just try to emulate those a bit more, which will probably just take some time.

>>31846092
not too bad if you go cheap. Go for a slightly better bar (pendlay, rogue, klokov) if money allows, but demonstrated by the new hookgrip bar test video, eleiko or werksan is NOT much different other than longevity.

$115 http://www.amazon.com/CAP-Barbell-Olympic-1000-Pound-Capacity/dp/B001K4OPY2
$250 http://www.dickssportinggoods.com/product/index.jsp?productId=22455776&clickid=prod_cs&recid=Product_PageElement_product_rr_2_966
$400 http://www.fringesport.com/products/ofw-black-bumper-plate-sets (what I have)
and some change plates

only had it 7 months but no problems atm. I lift on concrete, but try to drop the weights on some foam mats I have.

Form czech please

OK so it's very obvious from this that my squat is weak as shit, and that my upper back might be weak too. Hoping for second opinions. I honestly didn't think I'd make this, my last pr was 105.

https://instagram.com/p/1UC3aCLrrE/

also my knees are tender as a result of this, lol

>>31846229
*lacking leg drive
>>31846181
flexibility mainly but doing 70-80% front squats with good form and strengthening it.

>>31846249
>>31846229
ty bros

>>31827667
Oh boy...smolov. Bulk hard m8

I've noticed on paused back squats (usually 3-4 seconds) when I go ATG my right shin bone feels like it's grinding or bumping against my foot. I want to say it's me forcing/gaining flexibility, but it's probably not. Doesn't hirt much at all either.

>>31846239
the woman mirin, is she qt, you should giverD

>>31840262
can you hang clean 120

>>31846546
i can hang clean your mum

>>31831296
He is more man than you so yes natty.

>>31846535

took me fucking ages to see who you meant haha
nah nobody there was miring at all, people regularly ask me what those lifts are called

>>31846239
dunno if its the camera but your drop looks really fast. has anyone told you how fast you are?

>>31838635
Film yourself and watch some pros and see how or what is different... that helped me a lot.

>>31846655

you're fucking with me right? I've been told I'm slow as fuck on a few occasions, all using that camera angle

>>31846239
Start the second pull later, up higher on the legs. Work on upper back tightness. You're decently fast but on the ascent from the bottom you're very slow and losing energy for the jerk.

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>>31819640
https://www.youtube.com/watch?v=FVsS7j2exx4

is this possible on a bar?

>>31846814

might do some hang work then, that helps me work on timing
I am also pretty weak, max squat is 140. Just doesn't feel natural to me

>>31846848
im gonna say no, guts

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>Olympic Weightlifting General

>none of you lift in the Olympics
>none of you are close to oly lifters

>>31846915
>doesn't even know how to do a proper clean
>still shitposts

>nobody responds to your first shitpost >>31831386

>>31846915
>try again a few hours later

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>>31846961

>>31846988
if you dont post in a thread for 22 hours, the little (you) tag leaves

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>>31847010
>>31846988
doesn't mean anything anyways

>>31847082
>literally took the time to make that

lel

>>31847010
newfag is showing m8

>>31847215
your faggot is showing m8

k

>>31841896
jeshus cwithe

https://www.youtube.com/watch?v=Ws1hxHVPfCc

motivation

>>31848085
Are you American?

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>>31832367
im just worried because everyone seems to know how to snatch and c&j and im like the ugly duckling that doesnt know what im doing.

beginning lifting, should I immediately begin incorporating oly lifts (they are already in SS) or add them in when I progress on SS

>>31842275
just do it
>>31845143
didnt wu have like a 180-190 CJ?
>>31845205
I was told to catch my snatches high in China, unless I had to catch them lower
I picked easy weights for the comp, so caught them high
Heavy pulls is just because they're whats on the program, havent read ur reddit post m8

>>31841780
Not that big of a problem, I did it for a period because I had a thumb injury that hurt when hook grip overhead.
Gotten back to keeping the hookgrip overhead, and i feel like the transition is smoother and I can execute the third pull more effectively.

>>31844083
well hgh isn't a steroid hormone it's a peptide hormone

>>31819853
>/d
>/tg
>/h

>>31848849
Oly lifts aren't incorporated in SS. And you don't incorporate Oly lifts unless you want to be a weightlifter or have some other specific reason to do so (ie. supplementary conditioning for sports)

>>31844874
Looping the bar, or extending your hips before your knees.

What do you when you lost it mentaly in the snatch?

>>31846527
bamp, what does the grinding sensation mean for real? If it helps, my feet aren't entirely aligned with my knees, and I have bad ankle flexion.

>>31849343
what do you mean? you've forgotten how to snatch or you failed to commit to a lift?

>>31848894
That was definitely not what I heard. He was far from being internationally competitive

>>31851278
https://www.google.co.uk/search?q=wu+chuanfu+190kg+clean+and+jerk

>>31829881
damn, that bitch died from a heart attack

>>31848085
>qt lidia winks at me for good luck in my wl journey

>>31846239

oh my god that was an awful grind, pls squat
120kg clean isn't that much that you should be grinding them out

>>31846239

You gotta break the habit of pushing up with your hips first

Front squat up to that kind of weight, ~90-110% of clean, until you can make your ascent without shifting torso angle like that or rounding your upper back

>>31850935
It was the latter. Almost totally fixed today by doing singles with +2kg increments. Still wasn't even close when I arrived just above my best lift felt too heavy. Btw do pulls without straps help in making the weight feel lighter?

If I'm worried about wrist injury atm should i still jerk and snatch?

>>31825242

Are you pushing away with the toes in squats? Can be a bad habit in high volume squat cycles.

>>31852774
I think I was but the increased volume made me stop.

I think it's biking to the gym.

>>31852674

I never really learned to high bar properly, my natural instinct is to have hips rise first when it gets heavy. I'm working on it but maybe there's some subtle cue I'm missing

I think my legs are sort of long too (though obviously not as long as yours)

>>31853310

Eh mine are long but proportions aren't awful

It's more of a motor pattern thing
keep the glutes tight and think about driving up through the chest
Like how Rip talks about hip drahve with the chain pulling your ass up but underneath your sternum instead

>>31851291
Is there any proof for this besides crossfit articles? I can't find anything on him on iwrp and I can't find any evidence of him cleaning over 160kg

>>31853774
not that I know of, are there any records of past chinese national results?

>>31852774
>pushing away with the toes in squats
elaborate pls

Tested 1rm on squats after squatting everyday.

275x2 now 305x1

Can definitely get 3pl8 next session.

>>31854797
kool

>>31854797
Good job! I myself hit 405 squat, a PR after partially tearing my hamstring and only 10lbs off my best. Was the best my squat has ever felt technically as well.

Shit day in the classics though, just slow. Normally I'd hit 100+/130+ but i did 93/115 and left it there lol.

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>show up topical Crossfit during open gym
>everyone is super nice but am too awkward to return friendly gestures
>go lift in my own corner
>break their gym snatch and clean records (they weren't high, I only did 95kg/125kg$
>people keep trying to congratulate me and ask for tips
>too autistic to deal with it
>people start shaking their heads at me like I'm rude as fuck
>cry and repeat conversations in my head all the way home
>never going back no way
>mfw

>>31851278
>>31851291
>>31853774
>>31854535

http://www.majority-sport.pwp.blueyonder.co.uk/home/msp/pages/docs/results/Weightlifting_CNG05.pdf

this was before he quit the national team i think because of injarees or some shit,

i remember when kirksman first became famous on pendlay i googled wu chuanfu and he had other higher results if you google his name + shi zhiyong but now I can't find it anymroe for some reason

>>31846239
You gotta stop benching or whatever it is you're doing bro. Your thoracic extension sucks. You need some serious back work.

>>31855699
cool, post vid of lifts

>>31856358

I do a lot already, usually row heavy every other workout, plus lots of high pulls and snatch grip work. I did bench for a while but I stopped. How do I into thoracic extension?

>>31848085
"This is about having only one life".... Did you just sneak in a proverbial form of "YOLO" in there? What the f*ck, dude?

lol at this comment

>>31848408
here's how you clean and jerk:
grab the bar
get it onto your shoulders
stand up
get it above your head
finish standing with feet together

Here's how you snatch:
grab the bar
lift it and hit it hard with your hips in order to
get it above your head in one movement
finish standing with feet together

don't overcomplicate it, olmpic weightlifting is just getting heavy weights from the floor to overhead. simple as that.

>>31856358
>>31856415

bump. how?

>>31856415
Can you contract the mid/lower traps and rear delts? A good way to test is to get into a lat stretch (rockback stretch or something I believe) on the floor then focus on thoracic extension. You should feel the entire mid-upper back contracting forcefully. Also, get a foam roller or substitute and just focus on arching the thoracic spine around it while keeping the ribcage depressed, to ensure that the extension isn't all coming from the lumbar spine.

Also, rowing heavy, depending on the row variation, might not be a good idea as your primary back extension exercise, as most people are lat dominant, and will unconsciously shift the load to their lats when it gets heavy. The lats actually make thoracic extension harder as they tilt the scapula forward. Try doing three to five sets of a much lighter row variation, like face pulls, and focusing on the contraction of the back extensors before you go to do your heavy rows. And make sure you're stretching the lats along with the chest/anterior shoulder.

>>31856844
>hit it hard with your hips

No

>>31856844

>hit it hard with your hips
/:

>>31857054

a video would really help here. I'm coming off having damaged my teres major and some of the scapular retraction muscles, so that could be it. Now you mention it though, my pecs are so tight that they almost hurt to touch. Guess I should roll them?

>>31856844
>hit it hard with your hips

Omar pls go

>>31856844
quality b8 m8

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>>31857195
>>31857195
>Omar pls go

are the smaller weight plates placed outside of the collars? why is that?

>>31857169
Thoracic Mobilizers:

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

https://www.youtube.com/watch?v=cq1MCjihXq0
Keep your ribs down more than the chick in that video.

https://www.youtube.com/watch?v=FcK_1hSKcRE
Can do this with arms on a bench or arms extended on the floor in front of you. Just imagine trying to make as big of an arch in your thoracic spine as possible while you're doing it, and you should feel the thoracic extensors kick in

Face pull
https://www.youtube.com/watch?v=-ZjfmLNxXno
Do it before your heavier rows. Keep the core tighter than the guy in the video and don't let your ribs fly upward when you retract the scapula

https://www.youtube.com/watch?v=F4ooY1N05Ig
Use this to make sure you're utilizing your rows properly

>>31857352

woah, thanks m8
this will really help I feel, I usually fail my squats because my upper back caves

>>31857312
anything less than a 2.5kg is placed outside of the collars to save time when changing weights between attempts, the mircoplates are designed so theres friction between them and the bar so they don't slide off during the lift

>>31857404
Actually they're magnetic

>>31857404
>>31858144

oh i see. that always bothered me so much because i was thinking that it would ruin the entire lift if it flew off somehow

>>31858144
no they're not, not the eleiko ones anyway

>>31856316
I guess he just had a bad rep among other Chinese lifters. I still wouldn't trust him, he seems like a big estatter

>>31858210
There are other companies besides eleiko that make barbells, asshat

eleikos are so overrated

>>31858529
>eleikos are so overrated
There are literally no other company that can even compare.

>>31858558
>There are literally no other company that can even compare.

except for every other IWF certified barbell.

>>31858529
ok now im certain youre just shitposting

>>31858578
>IWF certified
Has nothing to do with the quality of the bar, just the design.

So I tried the Sots Press today. I don't know if it's because my bottom position is extremely upright but I ended up getting pulled backward and fell on my back, which gave me a good excuse to do a nifty backward roll into standing. On the upside, I don't think shoulder mobility is an issue, if that's what the Sots Press is meant to challenge/improve.

>>31858529
Omar pls go

Hey /owg/ I want to slowly incorporate clean and jerks into my workout so I started out with working on my front rack position and front squat. I've run into a problem though, whenever I front squat I get massive buttwink, I don't have this problem when I highbar squat?

>>31858690
Mobility

Could be anything, so stretch more, check out yoga for weightlifters

>>31858617
If you've actually used different barbells, many people agree that Uesaka and ZKC are better

>>31858756
Is it typical for front squat to require more mobility?

>>31858690
In my opinion, if you can high bar squat, then you have the mobility to front squat. I reckon it's probably a technique flaw. Widen your stance for front squat, angle the toes out a tiny bit more, allow the knees to track slightly more out as well as forward, don't initiate with any sit back whatsoever, it should be all sit down.

>>31858790
I'm sure they do, but they still don't compare to eleiko when it comes to sheer technical prowess.

>>31858860

lol. nothing compares to eleiko advertising apparently.

you and the guy saying "eleiko is overrated" are equally deluded

>>31858828
Alright thank you I'll post a video of me doing it on YouTube in a bit and link it here.

>>31858970
New bread

>>31858899
Just go watch the Hookgrip vids on Eleiko abd bar reviews