/owg/ Olympic Weightlifting General

nice first

dumb question, but does anyone know how the discipline/sport is called where you do stuff with rings?

>>34954033
gymnastics/rings

How's everyone's training going?
Anyone hit any PR's recently?

Powered 100/125 yesterday =D

>>34954160
had to skip gym yesterday because i have 2 essays due today and 1 tomorrow. probably gonna have to skip gym today as well since i'm sitting here shitposting and not writing

>>34954181

College?
Breh write your paper
Don't be your own gains goblin

>>34954199
>skipping 2days will eat your gains

>>34954217

Making a habit of procrastinating work and pushing off your other obligations will tho

I did that a lot in college and really wish I hadn't, was such a shitty student

>tfw its so comfortable to not move my feet in the snatch
I extend, ankles,hips,traps, but my feet just go back to where they were. I feel fine. Do I really have to move my feet?

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>>34954218
shit that guy is cool as a cucumber even though that weight was milimeters from crushing his kneecaps

>>34954160
hit a 265lb squat PR this monday, but wasnt completely satisfied with the depth so im gonna try it again today i think

>>34954271
>lb

>>34954291
yes, or 120kg

>>34954310
Yeah man, stick with kg here.

>>34954241

Post a video but it's probably fine, as long as you hit extension and are comfortable pulling and receiving in that stance then there's nothing to worry about

>>34954255
idgi it looks like they're comparing a comp max with a training lift where he was trying to avoid getting pushed right down

>>34954160
Last week and a half was filled with exams, drama, late nights 3-5 hours of sleep and 3-4 cups of coffee daily, and heavily lacked gym. Went yesterday and did 2 singles at my previous 1rm of 120 for FS and it felt really smooth though.

>>34955081

Nice, probably got a few more kilos in you if you were fully rested

>>34954160
Cleaned 100 for first time

Snatches feel terrible this week but were nice last week. Hope I can sort it first comp is a week on Sunday

I want to include conventional deadlifts in my programming once a week.
Was going to do 1 set of 5 and increase by 2.5kg each time.
Worked up to 160kg for a easy single.
Does 140kg seem reasonable as my starting weight? Thanks in advance.

How do I get stronger at the part of the clean when you extend your elbows and put it on shoulders? Idk what it's called, but I think it's the catch?

>>34955567

From my experience/what people often say, you need to make sure you're getting your head through your arms, and really punching your arms upward and involving the traps as well.

>>34955567

Drill the motor pattern
Make sure you're pulling up with the elbows first and not rowing the bar immediately into you

A good clean warm-up to practice this is clean high pull -> tall muscle cleans -> then power position muscle clean -> hang clean into squat

>>34956037
what is this suppose to do?

>>34956055
Nigga it helps the clips latch on to the bar so the weight doesn't shift under heavy load being moved with explosive force.

>>34956055
Look cool

>>34956037
'redefined', ive seen these bars that must be at least 20 years old in russian gyms

or is this a troll

>>34956414
marketing ploy
>>34955567
Its called the rack position

>>34954160
Snatched 110 without a pressout this time, clean deadlift 190 with no straps.

>>34954160
doing risers waves and positions and a lot of mobility work.
prs when i started the program : 75/106
after 4 weeks : 85(easy as fuck, could have done more) 110(clean, cant split jerk bc fucked up toenail)but my power jerk went from 88 to 95

>>34956666
>clean deadlift
hows this different from a normal deadlift

I really fail to see the difference

>>34956758
Clean grip, clean stance, clean movement.

>>34956758
Different hip position than my old power lifting style deadlift, different torso position as well (staying over the bar as long as possible).

How do you guys warm up before oly?

>>34956758
conventional deadlift - emphasis on staying behind the bar
clean deadlift - emphasis on staying over the bar to prepare for the extension

>>34956798
i do ido squat routine, some dynamic stretches, joint rotations, mimic comp lifts with an empty barbell and sometimes light squat singles with 30/40 kg with a lot of pause.
i also hang a little bit if my shoulders still feels stiff after my normal warmup

>>34956798
arm circles
bodyweight squats
dynamic calf stretch
dynamic pec stretch

>>34956666

Nice, prs?

>>34953901
ooh god i'm so hyped, lu is gonna cnj those 211 this time i know it

>>34956934
Ye I had snatched 110 before but it was a miserable pressout, and I had pulled 190 but with worse back rounding and straps. So I count both as PRs. I was also 92kg ish when I made those lifts, I'm more like 87 now sadly.

>>34956959
not going to happen bro, hes injured

>>34956961

It's good though that even way down in bw you can hit big numbers, I wish I could say the same

Cutting for my last comp fucked my strength a lot, snatch was okay, 3/3 102-106-110 but only made my opener at 132, everything felt sooo heavy after dropping 5kg in two weeks

>>34956981
idk, like 3 months ago a dude from my gym benched 200kg@85kg whith a broken thumb like 3 days after a chemo session(he has leukemia), i'm not surprised by anything now.
i'm not surprised with anything

>>34956798
>oly
please get out of here with your faggy ass crossfit terminology

>>34957198

Please get out of here with your pointless negativity and unearned elitism

>>34957198
how else should we call it, wl?

oly is easy to type and pronounce

>>34957360
you tryna skateboard senpaitachi?

>>34957048
I just miss being at school with a meal plan, unlimited food is godmode.

>>34956666
I try to keep up with you but my snatch is still 97. I should get 105 next week so just stop snatching until I say so. What's your cj again?

>>34956798
Squat with bar a bit and do snatch/cj with bar before. Also roll out calves.

>>34956961
I thought you were heavier, I'm 86 right now.

>>34957427
On one of those "everything feels perfect" days before I hurt myself I did 135 for 2 singles. Best I've done. I've cleaned 140 and jerked it but not together.

After Sunday's meet I'm planning on a long strength cycle so maybe you'll catch up!

>>34957469
I'm expecting roughly 110/140. How would you describe your training?

>>34957412

Ugh I miss the free time more than anything, but being able to walk into a cafeteria and get a fully cooked meal of good stuff was really nice too

I mean I have a really cushy desk job that doesn't require working from home and I get to leave early every Friday and still make $60k but fuck does sitting at a desk all day wreck your mobility

>>34957507
Its been 3 days a week, mostly squat focused, one day heavy in the lifts the others light to moderate but more volume in squats. Recovring from injuries right now.

>>34954160
Maybe try 150 clean and jerk today if I feel good. Strength has slowed down a lot since I hit 95kg and maintained. I might go to 105s after nationals.

>>34957662
blast and cruise

>>34957507
>>34957650
In more depth because I have time now. General template:

Tuesday
Clean - 15-20 singles at 70-80%
Clean Pull - 3-6x1-3
Squat - 5x6
Accessory, abs, back, prehab

Thursday
Snatch - 15-20 singles at 70-80%
Snatch Pull - 3-6x1-3
Front Squat - 3-6x1-3, sometimes work up to a heavy set if feeling good
Accessory, abs, back, prehab

Sunday - my one day at my coaches
Snatch - heavy
C+J - heavy
Squat - heavy set of 6 and a few singles usually
Jerk or push press
Accessory, abs, back, prehab

Sometimes I would do a session Wednesday, usually powers and accessory.

>>34958128
>Sunday - my one day at my coaches
I was going to say sounded weird but this explained it.

>>34957930

Blast and cruise VS Cycle?

>>34958128
>>34958149
The Tuesday and Thursday sessions are in my basement where I can't use chalk or drop the weights, so strength work and moderate weights it is. Probably gonna expand into a more normal looking training schedule after next meet, so that I can do squats and pulls on different days and focus more on each.

A.
Snatch dead lift
Hip muscle snatch
BTNP
OHS

Push press
front squat
snatch pull

B.
Power clean & jerk

C,
Clean deadlift
Hip muscle clean
FS
OHP

D.
Snatch & drop squat
Thoughts?

I think againfaster's site is broken and I cant tell if they restocked the klokov barbells.

>>34956798
Two minutes or so on the erg machine, dynamic hip mobility, dynamic ankle mobility, dynamic shoulder mobility, a few short stretches, some bar/broomstick work, then into it

>>34958217
its shit

>>34958217
No reason to use this over a free program from catalyst

>>34958217
if i was doing 4 days id do something like
mon sn/sn pull
wed bsq/jerk dips
fri cj/cpull
sat light sn/cj/fsq/active rest

>>34958241
Why u going for that bar

>>34958453
>>34958371
>>34958353

Im working some other stuff, and im still a beginner which is why i want to use a light muscle complex's, as well as work on powers.

>>34958463
Price range I guess. I wanted to save more but now I need a barbell kind of urgently.

>>34958519
>im a beginner
thats why you dont make your own program

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>>34958528

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christ why is the american olylifting community so embarrassing

step it up

>>34958523
How much is it? What about pendlay they're pretty cheap right. Or strengthshop?

>>34958675
I cant tell now because the sight is broken but it was around $300. Pendlay was my second choice, the one for $335.

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>>34958606

Because it's been in slumber

>>34955543

Start at 80%, increase 2-3% each week. Do triples, fuck sets of 5.

>>34958453

thx mane

>>34957176

Good on that dude, holy shit.

Lu's been looking kinda beat up, though. We'll see.

>>34954160

Decent, foot still bothering me so I did feet together squats which seemed to feel fine. Only worked up to 110kg for 5x3 but they were surprisingly hard

>>34959108
Thanks man, I appreciate the advice.

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I am looking for a "volume squatting" program, something less intense than Smolov so I can incorporate front squats and continue to develop the classic lifts. This topic was raised in the last thread and an anon said his coach recommended 9 sets, 70%x5x3, 75%x4x3, and 80%x3x3, but he didn't mention frequency or progression. (Anon, if you're around, I'd love to hear from you).

My idea was to do this once a week; add a heavy single day with back-off triples at 80% of the HS; and front squats at 85%x2x5-8. "Volume day" will progress about 3-5% each week; ditto front squats. The heavy single day will fluctuate depending on recovery etc, but the goal is to go beyond the previous week, and hit a PR if everything's feeling light.

Sound okay? Other recommendations?

>>34958606
Because you're a china/russia fanboy and you don't know much about the sport. America was THE weightlifting superpower in the 1950s, and they will be again in 10-15 years.

>>34959840
>will be again in 10-15 years.
Eh. I doubt it.

>>34959855
Eh, you're wrong.

>>34959865
Eh why not Canada??

>>34959865
He's not though. Usada will never allow them to be. They'll keep not making a groups, and keep not getting funding. Perhaps you don't understand how sport works these days? Things have changed.

The only hope for the USA is all this shit with Russia and the IOC clears a path for them (which it won't)

>>34959865

I really doubt that they will be back in top, especially within the timeframe you say

For that, we as a nation would need to very quickly establish comparable sports infrastructure - weightlifting programs in schools starting at the elementary level and continuing through university. As much as I want this to happen, it is really unlikely as it would require a huge push from usaw with resources that they don't have.

The whole usada issue is really secondary. If we had good infrastructure we would have a much deeper bench and be able to place consistently higher as a team. We still won't be winning Olympic medals or setting world records but we wouldn't have to scrape for a squad that on average places in the 20's.

Any advice on getting rid of the bad habit of landing with a too wide stance on cleans?
I have been doing powercleans for a while and not really cared but for a full clean it feel it is a bit too wide.

>>34960201

Do cleans with no foot movement
As you move up in weight you will end up moving them slightly out and it will fix your motor patterns over time

>>34959865
Abadjiev has said that they'll rise again for ages and it hasn't happened.

>>34960235
Makes sense, thanks m8.

>>34960250

Np
Helps a lot for working on your pull under as well as you have to muscle it more than relying on the foot transition

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mattie creepin on lu

>>34960242
>>34960156
>>34960067
>>34959967
You guys underestimate the power of young up and coming athletes. If CJ Cummings goes to Tokyo in 2020, which he almost certainly will, and places in the top 5, which he almost certainly will, wl popularity in the States is going to skyrocket overnight

>>34960449
no it wouldnt. theyll just say hes apart of crossfit if anything

>>34960449
>wl popularity in the States is going to skyrocket overnight
Doubt.jpg

>>34960457
Why? They're completely disparate sports

>>34960460
You think anybody in the States gave a fuck about swimming before Phelps?

>>34953901
>that huge backwards arch during snatch recovery
Absolutely disgusting
Shithead is gonna fail when he gets up to 60kg

CHIIINNNAAA
https://www.youtube.com/watch?v=tQoLibdnxBo

>>34960449

I think you overestimate his chances. A lot can happen in five years.

Regardless, if we had a good sports infrastructure we would have a junior team full of cj Cummings quality lifters. There's a ton of potential talent that never goes into the sport at the right age (or ever) because they never get exposed to it

>>34960841
lu not looking to well...

>>34960875
Why do people keep saying this? He looks totally fine.

>>34960882
Nah, I think hes saving himself for the Olympics.

>>34960882
His face looks bloated as fuck
Looks like he's gonna die or some shit

>>34959840
kek thanks for the history lesson that's some obscure stuff right there

you just proved my point

people in the american weightlifting community have huge egos despite being complete failures on the world stage

when you have someone as fucking dumb as jon north among your national best you've hit rock bottom, and it takes a miracle to get out of there

kek

ATTITUDE NATION

>>34960914
I'm not American lol. Jon isn't even a weightlifter anymore so not sure why you think it's relevant to bring him up

>>34960897
Maybe so, but people were saying he's injured... you don't fs triple bw if you're injured

>>34960902
>His face looks bloated as fuck
I really don't see it. He looks totally normal to me

>>34954218
>135
>when will manlets learn

>>34960944
you do when you normally FS 3.5x bw...
But I doubt its injury, and if it is its no serious

>>34960944
>I cant see his awful face bloat
Fatass detected

Eat your can of salt and pickles yet fatty?

>>34960953
>tfw constant face bloat from high sodium fast food diet
kill me

>>34960953
I'm 82 kilo at 180 cm. Not fat, but I get the feeling you're trying out some ''ironic shitposting''

>>34960951
Yeah, hopefully he's good to go

>>34960875

He's 30 and starting to look his age.
I wouldn't be so sure that he will take gold this year.

>>34961004
Tfw I belieb in lu

>>34960978
30 is a good age man. This is prime gold medal age.

>>34961037
IIRC someone mentioned that many weightlifters retire around 30-odd because the chance of injury increases from there, something about mobility? Idk plenty of powerlifters peak in their thirties but wl is different

>>34960924
because i dont know of any recent retirement and it wasn't long ago when he was relevant

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>>34961074

>>34961210
what steroid

Did anyone else feel weak when first using calibrated plates?

>>34961318

Russian cow milk, Sauna sessions, and Ice lake baths. :^0

>>34961414
what, it shouldnt rly make a diff

>>34961414
No, the p8s you were using must have been really shitty and not weighed what they said they weighed

>>34961455

They sure fucking were
>commercial gyms
>not even once

>>34957450
that is clean deadlift?

Lu's bodyweight looks much higher than it usually is.

DAFUQ?

>>34961576
sodium or roid bloat. pick one.
shit(relatively) diet

>>34961070
mobility don't suffer from age as long as you put effort into it. i think the issue stems from explosiveness, which is crucial for weightlifting, starting to decline right around early 30s. there is also the issue of structural strength of muscle tissues, tendons and ligaments for those who have been in the sport for a long time.

>>34960841
Those shoes look so retarded

>>34961594

don't talk shit about my waifu like that you fucking commi

>>34961605
why would you want a pair of gold shoes as your waifu senpaitachi

>>34958453
and if you worked 5?

basicly im training 3 days with trainer and those are

Tue
snatch
clean pull
front squat
shoulder work

Thur
c+j
snatch pull
back squat
hamstrings/lower back

Sun
snatch
c+j
back squat
some accesory

i also train 2-3 times a week in basement besides those days sometimes i dont know what to do

>>34961617

lu is my waifu. talk shit about his golden anatas. you talk shit about lu, faggot

I herniated a spinal disc in high school, had surgery, spent a year rehabbing. Found olylifting a few years later. My back never felt better, no sciatic pain down my leg, was very nice.
Moved to NYC for law school, cold triggers nerve pain, can't lift through it on most days.
Never take your back health for granted boys
:(

>>34961624
>anatas
you lost your cred there bud

>>34961642

>typo rustles your jimmies

>>34960449
any non-manlet american athlete who is athletic enough to medal at weightlifting can make more money in other sports.

>>34961629
>NYC for law school,
comfy

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>>34961624
ur waifu a shit lel

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>>34961725

yea right kid

where were you when tian tao hit 220kg clean and jerk and broke a world record at age 21?

gonna happen in the next week faggots

>>34961725
God I miss him. He gives me hope as a hideous shy autist

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>>34961897

>>34961917
Dem traps tho

>>34961943
what traps?

>>34959784

Bump! Anybody?

>>34962395
>
yeah
any streams for the houston championship?

>>34960491
>>that huge backwards arch during snatch recovery

what the fuck are you talking about?

the bar looping? or his back arching

why would the bar loop during snatch recovery

i think you're confused and retarded

>>34961112
>it wasn't long ago

lol but it was i think jon was pretty much done by 2012 right when they moved out of calstrength

his last best meet i think was 2011 where he won ahnulds or something, he's just been popular all throughout the years even when burns etc. were dominating the 94s

Whats this weird idea that Lu is somehow going to lose worlds just because he's 30? Wtf

>>34961591
>i think the issue stems from explosiveness


but it's bullshit, sure they decline very gradually after 30 but it shouldn't affect numbers all that much since the decline is very very slow especially for an athlete who has taken care of his body

37! ediev
https://www.youtube.com/watch?v=49YHTL4QLfY


31 cofalik
https://www.youtube.com/watch?v=riF_ICoPMjQ

super heavyweights peak older too closer to 30

reason why you dont see very many 30+ lifters is politics, most countries want to send the younger guys

>>34962488

Implying what? I don't think it's an unreasonable request or a silly inquiry.

>>34960478
does anybody in the states currently give a fuck about swimming?

>>34962753
Athletics in general are more popular than weightlifting in most countries.

>>34962589
then we just have different standards of long ago famo

i dont think there's been paradigm shift in the status of olympic weightlifting in america between 2010 and 2015. it's been static long before 2010 as well.

remember in 2013 he "retired" in order to teach people how to power snatch by going balls deep on the bar. six months later he came back and left the people he was coaching kek. then he used SLAM BARS as an excuse to start his own federation

no chance of him going any further with his career now, but the point is it's embarrassing if he ended up among your country's best

can someone rate my pre-workout foam rolling/mobility routine?

Foam rolling:
1. start with glutes and hamstrings, then calves
2. quads, shins, hip flexors (hump the ground)
3. side of legs, abductors and outer thigh
4. lower back, then up to T-spine, arching my upper back
5. roll lats by doing what looks like a side bend against the roller on the floor


then I get a lacrosse ball and:
6. roll front/rear delts against a wall
7. roll pecs by humping a wall

then against a nice racked barbell:
8. roll biceps/triceps using the spinning sleeve
9. roll underside of forearms
10. roll top of forearms (get weird looks for this, but it feels really nice)

then I put the barbell vertically on floor:
11. roll traps by leaning it against the side of my neck


annnnd then I pinpoint some weak areas by doing some static stretching and also do some general dynamic stretches.

After all that, I start my workout. Usually takes around 45 minutes but if I hurry it'll take 30.

>>34962814
If you aren't literally carved out of wood then that's serious overkill

>>34962793
>i dont think there's been paradigm shift in the status of olympic weightlifting

really? i don't remember the number but american open probably tripled or more in attendance since 2010

the amount of registered usaw lifters in 2010 was low 1000s now i think it's more than 5x that probably more

also with like 3 guys at 94's snatching around 170 now, when jon north was winning his 155-160 something snatch was huge

alex lee is also cj 170 as a 69, that's big number for 69 and his snatch isn't too bad either

>>34962843
>that's serious overkill

but it's not

this is normal in my club, we get there about 30-40 mins before practice time and everyone socializes while doing their mobility shit

>>34962814
keep at it if you're not worried about time, this will prevent dumbshit injuries that can affect lifting

>>34962843

Mobility is important anon.

>>34962896
>>34962897
lol I don't know anyone that spends 40 minutes on pre-workout mobility, and I have trained with a few guys with 300+ totals

Good for you for having that much free time I guess

>>34962896

thx anon, am I missing anything?

any important stretches?

What's your routine generally look like?

>>34962814
Roll your t spine while hugging yourself, it helps

>>34960468
>implying normies understand
>implying american normies aren't absolutely the scum of all normies
>implying they would put down their iphones and starbucks for even half a second to appreciate WL

>>34961586

>shit (relatively) diet

how exactly? Lowish protein I guess but Ilya's the same (not that it disproves your point considering ilya always looks like a bloated mattress)

Lu in an interview post chinese nationals said he's at about 80-90%, while his strength is ok, his technique consistency is what's lacking (I guess his ability to demonstrate it).

>>34963502
that was what? 6-7 months ago

who gives a shit, we'll see how he does when he does it, stop with this retarded speculation

Lu always looked expressionless when he trains. Lu doesn't look bloated, he looks the same as he's ever been. Where are all these weird conspiracy theories coming from?

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I AM RUSSIA

>>34962814
>warm-up


Face pulls
Chest flys
straight arm pulls from the hips
straight arm pushes from the hips
pull over with a 15 pound bar on the floor
wrist push-ups, wrist raises, wrist rocks
shrugs with the bar
ohp shrugs
knees in squats
indian position squats
skier squats
sissy squats
rolling knee stretch
Jefferson curls

>>34962686
read the post again. aside from natural decline of explosiveness, there are injuries and accumulation of stress to the body. for someone who trained from age 13, by the time he is 30, he would have accumulated 17 years worth of injuries and stress.

large bodied lifters peak later because they often are not put in the same intensity during their earlier years, effectively allowing them to have fewer mileage.

>>34961318
Dank memes.

>>34961917
Cut + Arms = Sick body for Pulaku

>>34966382
does he look smaller is it just me

>>34966832
He's holding water.

>>34955075
nah its an old lift from a year ago and current lift,
something inspirational about habits and repeating the same movement

>>34966880

no he's holding a barbell

>>34957360
weight lifting
it's not hard to type, we don't need to abbreviate every single term in the english language

does anybody know where/if theres a stream for the world championships the coming days?

>>34966382

Tin Tao is a clone of Lu right?

>>34961619
days with trainer do mwf sessions, then do squat days on ur own

i train 5 days atm desu senpai

heres a program i made personaly 4 u
http://pastebin.com/0zTSx2VD

>>34966931
yeh i kno lad i follow him on ig
was just pointing out how it seems like a silly comparison

>>34962877
Alex has done 145/182 in training within the last month and has posted a 321 entry total for worlds. His own American record is 308. The 15/20 rule means he'll have to open with a 301 total at the least.

Lets see if he can actually makes some lifts this time :^)

>>34967137
just look up any eurosport stream

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kekerino

>>34967638

I never understood how he seems to regularly double his comp max snatches

I could maybe double my opener on a really good day, tops

I can only do snatches and cleans at my gym cause if I jerk it I hit the roof. What should I do to not get weak in the jerk part. I can however do ohp.

>>34966986
I like u m8

>>34968525

Jerk dips I guess?

>>34968133

The silence after that must have been deafening. Fuck. Feel bad for that guy.

>>34968612
Ye that could work. Thanks!

>>34968647
Idk everyone has fucked up lifts... The funnniest bit is the chalk

>>34968682
Is it on Instagram? If so, where? I'm on mobile I can see webms

>>34968699
lemme guess. youre on an iphone

https://youtu.be/gtYPYBSINO8?t=18m

>>34968647
>lifts 210 kg over his head
>feel bad for him
Lol

>>34968772
>105
>can't even come close to 240
Yeah I feel bad for hom

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>>34967724

FUARK. I have lifted for 1 year, but my squat is only at 100kg (Follow greykull LP)., squat twice a week No accessories or anything to hinder recovery, yet I progress like shit (eat 2.5k 3k cal a day so slowly bulking up. What gives, why am I such a pussy (technique is fine)

>>34969180
>technique is fine
No it's fucking not

>>34969216
Read SS book, watched rippletits on youtube, ask gym people for advice. The only difference is that I have a slightly narrower stance than ripp advices, but I simply can't go wider, which leads to a painful squat. But a slightly narrower stance should not be fucking me up so much,

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So, I have done weightlifting for 3 yrs, a little tired of it....

I want to do martial arts, a striking one to specific.

What martial art should I go into?

One that can transfer my strength from oly lifting

lu's c&jing 200 like it's nothing, 'he's going for 180/211 lads, THE HYPE IS REAL

>>34954218
wtf that was so close to destroying his knees

>>34968249
Presumably the benefits of being over his weight category, and cherry picking his best days to put on instagram.

Last training before meet done lads. ~80% singles, 90 and 110. Those were my opening attempts at my first meet a year ago, pretty cool.

Also 4 doubles in snatch pull with 100kg. High pulled them, each rep was to nipple level. Excited for Sunday.

https://www.youtube.com/watch?v=SX3hcmeUAlU

>>34962814
I always get back pain the day after rolling lower back.

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waifu https://www.youtube.com/watch?v=UeNwmJZMvQQ

>>34968647
People miss lifts all the time nbd

https://www.instagram.com/p/-Rjd6wCBX4/?taken-by=atginsta
160 at 69 sik

>>34969281

>ss
>form is fine

Pick one
Also, this is a thread about Olympic style weightlifting
Powerlifting is that way --->

>>34968525
Front squats. And yeah maybe jerk dips.

If my workout frequency is irregular, but I still get to eat and sleep a decent amount, can I still make gains? Say if each chance I workout I squat to a heavy single and do a few backoff sets with 70% of that single?

>>34970531
yes
Just a lot slower

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>>34970129

I don't care about powerlifting.

Is it possible that due to my inability to squat wide it is better to switch with high bar? My stance is narrower than shoulder width, but I can easily go ATG.

Someone post that new jerk from lu
>dat back

>>34967137
if you're us, A sessions will be on espn3 too

>>34970572
\post form

>>34954326

lmao because king shit said so? Get real. Not everyone uses the metric system. I know most of the world does, but not everyone. For instance, the United States which this board constantly hates on It's not going to fucking kill you. Jesus.

>>34970854
In weightlifting kilograms are used.

If you had to pick one to train for the rest of your life C&jerk or Snatch which would you pick? Also could i expect to be decent in one of these if i only work one of them 1-2 times a week? Don't care if it takes me a long time to get good at one.

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>>34960875
>>34960897
>>34960902
>>34963502
OHMAGERD LU IS NOT FEEL GOOD

HE'S DIE NOT CHMEP

>>34971031
if i pick one i choose fuck u in the ass

why do we get these stupid fucks every once in a while who only wants to do the lifts because it's cool but only wants to do ONE? what the fuck kind of shit is that

are you the same guy everytime?

I kind of want to pick up Olympic weightlifting so I have an excuse to drop some heavy ass weights on the floor

>>34971049

explosiveness is an important part of becoming stronger.I would think working the snatch alone would be more beneficial since it translates easier to c&jerk I don't want to bother doing power cleans when i could do something that would help me translate to olympic lifting later on down the road when i get a better coach. Going full Olympic lifting is not one of my goals atm.

>>34971033
Thats like 20kg down from his training normal dude

>>34971523
oh yeah because lu hits close to that every time right???

there's no general/stupid questions thread so i'm going to ask here.

Arms get shaky on bench press/DB press but i have no issue putting the weight up. why are my arms shaking. even on 1plate warmup they shake

>>34971549
no fuk off

>>34971523
You are retarded lmfao

>>34971571

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

looked difficult for 200kgs.

i love lu i hope he goes 6 for 6 but something is NOT right.

Trying to diagnose weak abs in a trainee - any idea how I'd go about this? They're keeping a decent back arch but when they go to catch the weight on a clean they tend to collapse (let weight crash, can't stay in right position to bounce out of hole). Weak abs my guess but not quite sure if it's just bad technique

>>34971591
>looked difficult for 200kgs.

show me a 77 with an easy 200 competing against lu ur retarded

>>34971608

for clarification I'm not a WL coach, I'm just a dude with a couple of friends who want to learn and get better at sports, and they're paying me a little

one's a grill with crazy knee valgus (I think partially caused by her flat feet) and the other's a guy who can somehow clean 120kg but always complains that 90 is too hard to front squat up (he's the one with the ab problems I think)

>>34971608
not sure what abs have to do with that, if anything it's a weak back

abs curve your spine forward, back muscles the opposite, abs are only used in weightlifting to stop you from OVER extending the back (to brace against), not it collapsing, if he's collapsing in the hole it's his back that's weak not his abs, or he's catching it forward

>>34971608
1000000% sure it's bad technique, i doubt the guy you're training has a strong enough pull and is experienced enough that he can pull himself under a big weight for abs to be the problem

can he front squat more weight than the clean without collapsing?

let him do more light cleans even with the bar if adding weight immediately causes crashing, have them do power clean + front squat to feel the weight getting racked and controlling the weight down to the squat

you know already know all this

>>34971672
have you tried having him wear a belt?

>>34971615
Dude we're assessing lu, not his competetion. We're comparing his current self to his past self. Are you a retard?

>>34971695
you must be a fucking literal retard

learn how muscles work you bitch fuck, even powerlifters know more than you lmao

>>34971710
his competition max is 205

you think 5kg under that is supposed to look easy?

>>34971695

not really m8 if that was the case then you'd be worried about people with too much hyperextension but that is barely if ever the case, yet we know people have weak abs. They help keep your trunk stable, prevent too much movement into flexion or extension

>>34971697

his front squat is marginally better than his clean, but he only hit that weight once (wearing a belt). It's really only in the 90%+ range that he has trouble; I mean yeah his tech is obviously bad but I'm trying to get a feel for when abs are weak and how to differentiate that from bad tech in the catch. I feel like we can ascribe pretty much 90% of less obvious problems in the classics to form/consistency, but it's often hard to tell if someone's got a specific weakness unless it's super obvious (eg can't stand up with the weight)

His attitude to belts is pretty retarded (thinks they make your core weak)

>>34971751
look at the top weightlifters (with the strongest backs) alot of them do over extend the back

and you basically agreed with me, the abs are used to brace against

tense your abs, and tense your back muscles, i don't need to tell you which ones arch the back, abs aint gonna do shit in the bottom position to stop you collapsing

when you get tired and hunch forward on front squats, is it your back or abs giving out....

>>34966382
why lu not put air into abs

>>34971033
>that labored 185
damn it man...
He's broken

>>34971799

nobody collapses into overextension, weightlifters enforce minor hyperextension consciously

>>34971799
YOU DONT KNOW HOW THE MUSCLES WORK

YOU HAVE NO RIGHT TO EVEN BE DISCUSSING THIS

fuck you

>>34971815
but its 200?

2 blues 2 yellow 2 green 2good4u

>>34971819
what is so hard to understand that if you are collapsing forward in the bottom, your abs, the muscles which HUNCH/PULL YOU FORWARD, are not causing it, it's the back muscles giving out

>>34971851
YOU ACTUALLY THINK ABS PULL YOU FORWARD

holy fucking shit im done

>>34971751
why dont you have a video to post so we can actually see which is the more likely culprit?

i believe working on technique would be better for him since everything gets better, you can brace better and all that shit and actually you use the muscles you need to clean

i think sergey mentions it here i dont remember where exactly i read it but if you want to get better at weightlifting do weightlifting

http://wlforums.com/forums/showthread.php?1006-Sergey-Bondarenko-(Russia-200-235-at-105-class)-Articles-Q-amp-A-Discussions


why do you need to know exactly anyway? for what reason? it's not like you cant work on abs while doing technique

>>34972201
215?

LUUUUUUU

https://www.youtube.com/watch?v=lQhd_1fYKDo

just so you keks know, if you move /owg/ to 8ch we have webms WITH SOUND.

Ok so I just started doing drills and technique and my coach is making me setup to the bar with an arched/hyperextended back? Why do I see lifters with a flat back?

>>34972399
>arched/hyperextended back?

because if the weights get heavy you loose that arch, hyperextension -> to normal extension rather than normal flat back -> round back

they have flat back because their spinal erections are big and after a while you learn how to not overextend and maintain position

>Tian: 385
>Artem: 383
>Apti: 382
>Rostami: 380
Who do you think will get it?

>>34972396
place is ded bruh

>>34953901
Guys could please get some help

I am currently 6'2" and 112 KG. Overweight by 10-15 KG. Not too sure.

My lifts are (1RM):

Back Squat: 140 KG (3RM)
Deadlift: 180 KG
Press: 60 KG
Bench: 90 KG
Push Press: 70 KG
Clean: 80 KG

C&J - 70 KG
Snatch - 50 KG

Are my lifts impressive for my time and weight I've been training

I did SS in the beginning and have been lifting for 14-15 months, and have been weightlifting for two months.

No coach, just reading and watching videos.

Now I was wondering if I could get some advice please;

1) How often should I look to be training 3-4 a week? I ask because some websites say as a beginner (I don't know when I stop becoming a beginner, is it BW classics?) And how should I train?

A - C&J/Clean Pull/Back Squat (Work up to 1RM) | Alternate: Power Clean/Push Press/Back Squat

B - FS (Work up to 1RM)/Snatch/Snatch Pull/Split Jerk | Alternate: Front Squat/Power Snatch/Split Jerk

C - 1RM - C&J, Snatch, Deadlift

D - Core/Back/Arm (e.g. Lat Pull-Down, Dumbbell Curls, Dumbbell Shoulder Press, Rear Delt Raises)

AxBxCDx

Of course end each training session with a back accessory and a core accessory exercise


ALSO I've planned this on Bulgarian style.

2) I am starting uni soon (a bachelors) and work a part-time job. how do you guys manage this?

3) Should I spend a few weeks NOW cutting and just doing light technique work + cardio/bodybuilding accessories, then start a serious program?

4) If my program shit please suggest me a good one?

5) Sometimes I undereat on protein is it that big a deal?

>>34972445
when i watched the vid that part made me laugh

>>34972425
Apti

>>34972462
>Post-surgery Apti
Nice meme

Just doing purely techniques and drills for a couple months right now. Can anyone recommend a good routine I can do while I wait until I have learned the form? Something for squats that isn't too difficult but gives consistent progress?

70kg bw
150kg dl
100kg squat

>>34972464
His numbers haven't suffered

>>34972519
The suffered pretty hard at worlds last year, still hasn't reached his 2013 numbers

>>34972484
Texas Method on Squats

One day of 5 x 5 x 90% of your current 5 RM, then after the next training session doing a 5RM on your squat. And in the training session inbetween your new 5RM and 5 x 5 session do Front Squats

>>34961564
Yup.

>>34971033
lu is fucking broken

>>34968909
He's barely above 94kg and he's stilla juniour for two more years.

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Can i just concentrate on the snatch? I got a half decent coach, but id rather concentrate on snatch while doing power lifting. So later on down the road when i get a better coach i got something already built.

>>34972949

How long can someone last in the oly game?

>>34973649
20 years, tops

>>34973656

you mean going to the olympics wise?

>>34973670
Yeah

>>34973673

So this is Lu's last year?

>>34973704
Idk m8.
We'll see after rio.

>>34973656

So someone starts training at 12 they go to the olympics at age 18, they stop competing at age 38?

>>34973716
How old was dimas during his last event?

>>34973716
More like 20 years from beginning of training. 12-32 would be a pretty damn good run for a weightlifter.

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>>34962814

About how long do you spend foam rolling/lacrosse balling each area? 60 seconds? I need to start doing this shit like Ethiopians need water.

>>34973762
>>34973733


I see

>>34973762
Please answer

>>34972454

>>34973733

Dimas

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

Why are asics 727 tigers so expensive brehs

>>34973922
handmade and only made in limited quantities during certain times of the year

>>34973818
Fine.

First off, get a coach. It's impossible to overstate the value of this.

Second, don't compare yourself to other people. Your numbers are your own, just work to improve them.

3-4 times a week is best for a beginner. Give it a few months, 6 or so, then consider adding a day if you can recover.

Bulgarian is not what you're looking for. The system is for elite athletes. The Bulgarians of yore, back when they dominated the sport, didn't adopt the snatch/c+j/front squat max every day thing until they were already elite. On top of that, it chewed up 95% of the people involved. Only those who were lucky enough to not get hurt and were highly responsive to steroid use survived it.

Catalyst Athletics has good beginner programs. Look there. If they don't appeal to you, I might suggest:

A:
Clean+jerk - 6 sets triples or doubles, moderate
Clean pull - 6 sets triples or doubles at ~90-110% of best clean and jerk
Back squat - 5x5

B:
Snatch - same as c+j
Snatch pull - same as clean pull
Front squat - 5x3

C:
Snatch - 6-8 singles, same weight. Moderate to heavy
Clean+jerk - same as above
Back Squat - 5x5
Push Press - 5x5

Abs/low back after every session, 2-3 bodybuilding exercises after each session.

Further Questions.
2. On my busiest semesters I was working part time in two labs and doing a double major. I had little social time outside of lifting with friends and hanging out with my best friends, whom I lived with. That suited me just fine, I don;t do parties or anything like that. Basically, if you want it, you make time.

3. At 6' 2 youll be a 105 minimum. Maybe a very moderate cut while running program.

4. See above.

5. You won't die if you don't hit exact macros every day.

>>34973818
>>34973982
Further elaboration.

Obviously on the snatch pull, I mean use 90-110% of your snatch weight. Just for clarity.

Stretch often. Hips and shoulders are the usual tough points.

Your priority is technique. If you can't get a coach, film yourself and put it up here, or on reddit. You can get feedback.

Once you learn what good technique is, continue to film all your lifts so you can adjust them as you need.

>>34974025
>>34973982
I really want to thank you for this mate.

Really helpful

Also can I just go for triples, doubles and singles on my front and back squats?

Also for my bodybuilding exercises, what do you have in mind like 3 x 8 x dd curls and like 3 x 8 x lat pull down?

Also should I consider staying in a commerical gym or going to this really nice powerlifting gym thats also fitted for weightlifting? Similar in price just a bit further

>>34974250
No problem.

In general I prefer to push the volume on the squats (and I might add that 5-6 triples is, in general, just as effective as sets of 5 for volume), but I certainly don't have an issue with going after heavier sets now and again.

For bodybuilding I like 4-5 sets of 6-10. Sometimes on single joint type stuff (curls, ect) I'll do sets to failure. Doesn't really matter, so long as you grow what you wanna grow.

I would say go to the powerlifting gym, because atmosphere can do a lot for your lifting.

>>34973638
>>34974326

?

>>34974390
no ur dick fall off if you only snatch you only have balls left with no dick to expel the sperm so you end up having huge balls only way to drain them is stick a big needle :((

>>34974390
If you are only going to train snatches, train the power snatch.

?Will fast food ruin my gains brehs

>>34974504
>34974504

What is this middle school? No, unless you mind getting chubby.

>>34974432
Oh damn :((

>>34974504
Fast food is just food.

>>34974561
dat sodium

NEW THREAD

>>34974684

NEW THREAD

>>34974684

NEW THREAD

>>34974684