/owg/

Squat numbers went up by 15 kilo each, fs went up 25. Coach put me on a pause squat program.

Feel with me bros ( ._.)

>>36416601
>that booty

wew I'd plunder it

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>>36416583
REEEEEEEE FEMURLET OUT

>>36417197
Don't use your femurs as an excuse u bitch I have horrendously long femurs and I still make steady progress

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>>36417704
i have meme legs

I quit split jerking. Now I'm all about the meme jerk.

https://instagram.com/p/BDDifsOrXnP/

>>36419089
Lol @ that guy snatching in the background

Also, split jerk is the sumo DL of weightlifting. Squat jerk is the conventional DL

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>>36416442
hey /owg/, been doing WL for about 6 months now as part of my uni's team. Going home for easter period (about 3 weeks) and all the local gyms don't allow snatches or cleans. Are there any specific routines for WL in which you build relevant strength through other lifts? Otherwise I'm just gonna wing it and squat a lot, hit me up lads.

>>36419714
Squats n pulls and some technique work.

>>36419779
yeah pretty much the plan rn

>>36419779
Maybe add some presses into that.

>>36419433
>Also, split jerk is the sumo DL of weightlifting. Squat jerk is the conventional DL
kys

>>36420051
noted

>>36419714
Volume load squats and pulls, work on technique with bar

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When I stretch my ankles with the loaded barbell stretch I feel it in the green circled area, but when I do the stretch in the image I feel it in the red circled area.

What am I doing wrong?

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How do I prevent this.

>>36421388
AY AY WORL' STAR

>>36421220

you're not doing anything wrong, one stretch is stretching out the achilles tendon in the green and the red area is the actual joint. I would focus on stretching the tendon and calf muscle, if you need someone to take a look at the actual joint that's a later step

>>36421388

You'll feel it on a 90% lift before it actually happens at 100%+. And if your elbows don't hyperextend, it wont happen at all.

Should I not go to max weight on snatch/clean pulls to train strength? Should I keep the weight lighter and focus more on perfect positioning and explosiveness? I've been going heavy on pulls lately like I would on squats, and I'm a relative beginner. Should I wait till I'm more experienced to really load the weight up on pulls?

>>36422770
you shouldnt really do too much work beyond technical breakdown on squats or pulls

>>36422770

You want to keep the proper positions, but there are different exercises that all count as pulls, some heavier than others.

http://www.catalystathletics.com/exercises/section/8/Snatch-Exercises/

>>36422792
I'll keep my pulls light then. Thx. I usually don't lose form on squats, and when I do it's never too serious. The weight usually just goes up or it doesn't.

>>36422890
if ur bum goes further back on the way up than it does on the way down then ur losing form
just in case u dont kno

>>36422914
>>36422914
Even slight hip shooting is unacceptable?

How do I make gains then

>>36423431
do more reps with lower intensity

>>36423431
protip: never listen to pas or deliuge. they're massive dyel's that have made no progress in years

look at this
https://www.youtube.com/watch?v=86Elx5WbzH4
oh jeez, his hips were shooting back, i guess that means he'll make no gainz!

just squat more

>>36423553
ye don't ask deliuge for any advice so he may have more time to focus on my training

>>36423628
see? this chink even agrees with me

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>>36423553
:3c

>>36423553
I'm the guy ur replying to. I think his point is that cuz I'm a noob I gotta keep it perf

>>36423553
ive added 12.5kg to my squat and bench in 2 months :^)

>>36424393
do you even do the quick lifts anymore?

>>36424409
i got a 5kg snatch pr a month ago or so lol

2 sessions in and my coach has said my shoulders are shit, what do? He's said seated dumbell shoulder press but didn't mention much in the way of programming, just do it every workout until I'm decent? Anything else I can do? Front and lateral raises maybe?

He also said to stop benching, I'm on TM at the moment so should I just OHP every week from now on? I kind of like benching though.

https://www.instagram.com/p/BDEd-3tCkqr
knocked 1:20 off my fran time yehhh boi
https://www.youtube.com/watch?v=g0WDfNKX0Os
i wish i had used this as the background music, fuckkk
next weeks crossfit wod will def have this

>>36424463
why does alex do the bench press?
is it part of ur plan?

>>36424680
Of course.

>>36424707
no Im asking why u bench
U PL or just 4 fun?

>>36424721
why not?
its good general strength training and im surrounded by plers so going to comps with them is fun

https://www.instagram.com/p/BC1ew9BTH2F/

lol what is this

To what extent does height limit the weight categories someone should compete it?

>>36425339
You can be any weight class at any height, it's just not recommended
You can look at the average heights of each weight class to get an idea of your filled out class

Hey guys,

I am back to training after missing a lot due to a very tough semester.

I was just wondering what the best resource / info / recommendations you guys would have for knee pain while squatting?

This has never happened to me before. I'm hoping it's just because I haven't been squatting in awhile and not because I am permafucked.

thanks.

>>36425618
do more pulling maybe

>>36425087
>can't lift properly with 60kg
>I'm strong so let's just keep fucking up with 140 on the bar

This guy just doesn't get it, despite posting here every few hours for weeks. Fuck it. If he doesn't want to listen to advice let him do shitty high pulls with big weights but never get good. Reeee etc etc

>>36421220
Not a thing wrong with that, just keep going, do it morning and evening if your mobility is poor

>>36424506
Shoulder mobility you mong, do that

Yes lateral raises

Just do high volume seated shoulder press, 4x12 or 5x10 or something, might be hard to progress, so if you haven't made any progress in a few weeks do some 3x5 for a bit

Benching is fine unless it is fucking with your shoulder mobility, and it tends to do that

>>36425778
More pulling? for knees? how come?

>>36425939
Easier on the knees than squatting normally, still allow you to strengthen legs

>>36416442

what's happened to trappy chan?
is he dead? did he kill himself?

>>36425957
let's hope so

>>36425957
ask deliuge kek
he's very much alive, sadly

>>36426283
okay

Deliuge what happened to trappy?

Should I clean heavy even if I can only jerk a fraction of it? E.g. if my jerk is low should I keep cleans lighter so my clean doesn't get even more disproportionately strong from my jerk, or is that a silly worry?

>>36426308
do more jerks from the rack bitch nigga

>>36426308
>>36426318

just emphasize the clean less. More snatches, jerks from the rack, etc

>>36426303
trappy is making a new sticky and talking about push press

>>36426318
>>36426330
I am. I'm doing cleans standalone 1x a week, clean + jerk 1x a week and jerks from rack 2x a week. So I'm jerking 3x a week and cleaning 2x a week, and one of the times I'm doing cleans the weight I'm using is limited by what I can jerk.

I just have standalone clean tomorrow and I'm Jw if I should really max out or if I should keep it on the lighter side.

My coach is training for weightlifting masters now, and is chatting to Coach Ma about it
He snatched 100, and is gonna battle it out with Coach Ma in April I think
so kawaii

Tfw you've been thinking your problem was mainly ankle mobility but it's actually hip mobility when squatting.

I realised my heels turn because I have tight inner hips, I forget which muscle.

Just did baby maker stretch while keeping neutral spine and it's pretty great.

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my newbie ashley hit a clean and jerk pr today at 36kg. She weighed in at 58.4kg today. I'm hoping to get her filled out into the 63kg weightclass by the end of the year with a 100+ total.

She's just about got the basic work capacity and technique developed to the point where I want to start adding in more variety to her training. She's only been doing squats, some pulls, the classic lifts, benching and accessory work so far. Probably get her on a proper squatting program soon. I'm thinking texas method honestly. Also add in some push press and power/hang/block work.

I'm excited for her continued progress. She's a real trooper.

>>36426331
>making a new sticky

wait what? You mean to replace the current dinosaur sticky? Or do you mean a new thread for push press

>>36426402
just said he's planning to break some WRs
absolutely pissening

>>36426413
New thread kek. Nobody is stickying it. Commisar is a dumb anime dude.

>>36426417
coach reckons he's gonna smash 140 cj, coach ma only thinks he's got 130
my coach best coach
#estattingcoaches

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>says he lifts weights
>he doesn't bench press

>>36426401
I wouldn't bother doing many cleans without jerks in your case. If you do, I would do them only slightly heavier than what you can jerk. I got my guys jerking twice a week, cleaning once, and then clean and jerking twice. My one dude who can clean 150+ but is crap on jerks over 125 I have doing all his percentage training for cleans based on his clean and jerk. He still hits heavyish cleans over 140 sometimes, but really pushing his clean capabilities is time and energy that could be spent improving his jerk, the actual limiting factor. Even if that's just stretching, massage, and posture practice.

Of course he can't just drop practicing cleans altogether. He needs a certain amount of challenging practice to maintain his abilities. It's a matter of prioritizing your time and energy as it relates to your total

>>36426417
how old is your coach, 60 something?

He's that chinese superheavy, right?

>>36426543
if you got a new athlete with real shit flexibility what would you have him do?

>>36426503
Maybe I'll do C+J tomorrow then instead of isolated clean, thx. Know that I'm kind of a noob though.

>>36426570
I would have him call Matt, the powerlifting coach.

>>36426596
srs? you'd just tell him fuck off try a different sport

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>>36426543
he was 75 when he was on the natl team, said around 200 CJ or so
now he's 100kg or so

>>36426611
No, I'm just kidding man. Exactly how bad is your flexibility?

>>36426662
or this hypothetical person

>>36426662
i can't seem to extend/flatten out my lower back in the start position. i don't really know how i'd rate that in terms of my overall flexibility but that's the big thing holding me back right now

>>36426682
so I take it you can squat then?

>>36426686
yes, but when i front squat my upper back rounds lol (even with like 40kgs on the bar, so it's definitely a mobility issue not strength)

>>36426703
Yeah just do what you can without wrecking yourself and stretch a lot. Weighted stretches like pause squats and whatnot are very effective in my experience. I shouldn't have to say it, but to cover all bases I will: don't hurt yourself. Don't push too hard and tear something. Be smart please.

>>36426303
trappy is writing up an updated sticky
also she just started classes again
also she's arguing about push presses with us

>>36426703
strength and mobility go hand in hand too. Just because you can get your body to a certain position doesn't necessarily mean it has the strength to hold that position under a significant load.

>>36426744
>>36426759
okay, thanks man. i am going to start doing the couch stretch and frog stretch a couple times a day

>>36426421
hey i am not dumb

she wanted to make something better than sticky

>>36426948
>she
>she
>she
>she
>she
>she

>>36426703
do thoracic mobility and keep your chest up

>>36426948
It's a dude with tits not a chick with a dick.

Don't encourage mental illness

>>36416442
Hey owg when squatting I tend to drop really fast when I reach parallel in order to get a bounce at the bottom. Is this bad or good

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>>36427191
you don't like cute things anon?

https://www.instagram.com/p/BDE6Fs0BHoM/?taken-by=jonsteinhaur
power or nah, jerk was shit i know

5kg under comp best cj

>>36427651
Shit music
Shit jerk
Shit power.

The music thing was a joke, but I wish I was joking about the others. Why are you still doing this?

>>36427699
idk cause i have nothing else to do? if i wasnt doing WLing id literally just be sitting on my ass all day playing videogames

>>36427722
Don't you have to pay monthly to train at your gym? Just save the money and find a new hobby dude. You'll regret it if you dont quit now.

>>36427751
give me some suggestions

>>36427796
Play the violin/cello, or something like that. Maybe some outdoors stuff if you want. Something Where you can do it late in your life. You're making no progress doing this and youre just going to destroy your body for literally nothing.

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everett wants to fuck this b

he keeps reposting her

>>36427809
desu i dont think im training with enough intesity to do much damage to my body (might correlate to no gains?) but idk senpai, i do garden in the summer which is a nice hobby

>>36427839
If gardening makes you happy, I'd focus more on that. Just watch the sport from the sidelines.

>>36427809
tbf if you dont start violin/cello in your childhood its not worth learning

>>36427980
That's not true.
If you can practice for 1-2 hours a day, and you aren't a retard you can play well enough to get a seat in an orchestra after a few years. Obviously you won't be soloist tier(maybe), but you can be very good.

What you say is a myth.

>>36427814
i don't blame dat nigga

but breh she got arms like pythons

ima about to go to catalyst n holla at that boi

>>36427972
yeah its a summer activity, then still need a winter activity, maybe snow boarding/skiing?

I know at this point im not going far in this sport, if i eventually get to Canadian nationals ill be happy, i still enjoy the competing and training

>>36428020
ur white

>>36428014
i have never seen my life who stuck with playing violin who started after the age of 15

>>36427814
>>36428020
shes thick

https://www.instagram.com/p/BDFFSQ8mBsE/?taken-by=amy_75kg

>>36427814
Everett is a busted old coot who has no idea how to teach a jerk

>>36428051
Probably because people who start late don't make music their career, and are less inclined to stick with it during tough times in their life. Violin players are pretty rare in general nowadays and I'm sure there are plenty of hobbyists who started late among them.

>>36428021
Yeah that's a good winter hobby. You could always find an indoor hobby.

>>36428064
big words from a coach who developed a bunch of talented good jerkers

good read man i really neeeded that thx L:DDD

>>36428081
>>36428081
>Violin players are pretty rare in general nowadays
you should see the music schools in korea and ask a talented violin teacher if they running out of students

>and I'm sure there are plenty of hobbyists who started late among them.
only in crappy high school or community orchestra maybe at the back of the seats :^)

>>36428182
>of hobbyists who started late among them.
I meant in the entire pool of violin players, as in people who just play things they like at home. Maybe I should've been more clear.

>>36426412
Nice depth!

>>36425931

My mobility is fine, they just aren't strong.

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>>36428690
Can you do pic related?

Literally every time someone itt says "my mobility is fine" they are overestimating their prowess

90% of beginner problems come down to eating, stretching, and sleeping

>>36427814

Isn't that his waifu? Like, his real one? Amy something?

Hi owg..

I'm fucking going to quit oly lifting... A 18 yo guy at my gym just snatched 122 kgs yesterday @ 77, That's great but the thing is we have the same max squat (160kg), max ohp (90-95kg), max snatch pull...

And my snatch PR is 85 kg (each time I try more, I can't lock the bar even if it's high enough)...

Same thing when I do a clean, I pull the bar high enough but can't lock it over 110 kg, because it crushes me at the reception...


What's wrong with me ?

>>36429977
get coach

>>36430012
I got coach

>>36429977
Underdevelopment in core muscles and I don't just mean that six pack you're chasing.

>>36430012
He says I don't get Under the bar quick enough, I try to much to muscle clean or muscle snatch the bar and that I am not reactive enough when the bar fall on me ... But he doesn't give me clues to change things

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>>36430019
B-but I front squat 145 kg

>>36429977

Sounds like a mental block desu

Post vidya

>>36430028

Damn son, you skinny,

>>36430028
It seriously sounds like a failure to properly stabilize if you're failing to mitigate impact. Try hot yoga and work your back more.

>>36430048
Can't go over 85... It will be too hard to attain 93-94
I started at 68kg

>>36430021

Ah.

Keep your arms loose in the pull. Like, real loose. Like, they should basically just be ropes connecting the bar to your torso.

Focus on shrugging rather than actively pulling into the bottom position with your arms. For the snatch, try and get so that you only feel rigidity in your arms when you catch--they should be doing no real 'work' until then. For the clean, they shouldn't be doing anything but connecting the bar to your trunk and guiding it PASSIVELY to your shoulders.

Arms loose. Trunk tight.

>>36430067
Thanks, I'll give it a try ! I am really weak at locking my jerk too so it might come from the same problem

>>36430082
Thanks for the advices m8... It's true that my pull is way better and way more confortable when I pull with straps. I find it hard to relax my arm without them but I'll work to correct it !

Why is Ilya's Snatch so poor compared to the others in his weight class?

If we look back in history even Zakharevich as 100kilo did 200/240

>>36428882

Probably can't do that, but I can get into the bottom of the snatch position.

It's my jerk that is the highlighted problem so far. He had me stop doing them and said to focus on getting shoulders stronger first after I smashed 50kgs into my chin.

>>36430656
I can't,
i couldn't do an overheadsquat with a snatch grip when a began. Yesterday I managed to do my first ohs with a clean grip, feels good !

>>36430708
Fuck off with your shilling.

>>36429977
Your problem is that you literally typed the "I'm fucking going to quit" and then kept typing just to bitch about how you suck. If you're going to quit then quit you pussy. Don't just run your mouth about it looking for pity. Either that or actually apply yourself in the gym. Guess what the solution is... Get stronger! Lift weights!

Fucking leading off with "I'm fucking going to quit" Jesus Christ grow a pair you sad sack of shit

>>36430845
Are you dumb ? Getting his squat from 160 to 180 will not make him better at snatching, as you can see strength is not his problem

>>36427699
A 100pc+j at 65 kg is not that shit mate, give the kid a break ffs

>>36428064
Better coach than you'll ever be tbqh

Better lifter as a master than you'll ever be as a senior too

>>36429977
Guess what, you can't always be the best all the time. Do you enjoy weightlifting? If the answer is no, then stop.

I out squat our clubs best lifter who is 16. But his classics are higher. He's just better than I am. Doesn't mean I can't get better. Doesn't mean I'll always be shit. Doesn't mean I can't enjoy it.

Tbh you just sound like a spoilt little brat, or a woman.

>>36430897
>Getting his squat from 160 to 180 will not make him better at snatching
of course not, that would be ridiculous to assume.

>strength is not his problem
woah now.

>I can't lock the bar even if it's high enough
>can't lock it over 110 kg
>it crushes me at the reception...

that sounds exactly like a person with upper back strength and flexibility issues to me.

Let me guess, you think he needs to just practice technique with a broomstick and all his problems will be solved

>>36431173
how would you reccomend he fix it? im in a similar sort of situation tee bee ache

>>36431204
can't really give specifics without seeing and testing myself, but it would probably entail stuff like band pull aparts, lat work, pause overhead squats, and lots of position practice.

>>36427651
i swear ur jerks r just getting more groce

>>36428021
olyboi if u program and train sensibly u could medal at nationals p easily, maybe even champion
u dont need to dedicate ur life to git gud, like 4-6 hours a week is probs enough, just get strong (like 2 hours a week) and then spend the rest of the time bodybuilding and doing tekkers work
just have fun lad

>>36431304
ah yes the latest secret chinese training method "just chill"

>>36431344
life is all about chill man

>>36431354
Sorry, I just think it's funny. I remember when life was all about max out every day for you. Just waiting for you to hurt yourself again and then be like "no, no, no, THAT was was the wrong way. THIS way however, is surely the right way."

I'm just messing around though, sorry if that came off mean. You're maturing as an athlete and as a student of the sport.

>>36431369
hey i actually just wrote a post about how dumb i used to be
http://chinfl.blogspot.
co.uk/2016/03/train-hard.html

>>36431376
yeah, I know, I read it. Good post. Protip: we're all dumb. The only kinda smart ones are the ones who accept how dumb they actually are.

>>36431386
no your dumb

>>36431395
I'll fight you right now I swear. Say that to my face and not online and see what happens fucker.

how is your training going? I see your stuff on insta, but what's the inside scoop you know? How you doin?

>>36431405
im just taking it chill and having fun. progress seems to have gone surprisingly well recently, but im not expecting that to continue rly, i just want to stay reasonably healthy and hopefully have my knee slowly recover
doing 9 sessions a week atm, but I'll probs cut down when exam term starts

>>36431426
yeah I know that feeling. your body will thank you for not punishing it so much. Feels good to actually not have bad joint pain and crushing lethargy sometimes

>>36431244
>>36431173
Thanks for your answers m8
I'm working on tha upper back tightness and mobility (my fs has been shit compared to my back squat because of upper back rounding - like 30 kg ligther)

I'm really good at pull ups though because of several years of muh calisthenics and weighted calisthenics. I think it's my posture that can be an issue.

>>36427651
That wasn't a power clean. Kek

>>36430269
It's not exactly 'poor' but just look at him, he's made to c&j. Really doesn't matter and it's common when people go up weight classes at elite level their snatch doesnt go up loads but their c&j fly's up

>>36431783
>c&j
what the fuck is that?

>>36432333
catch and joke

>tfw long forearms
fuuuck.

i think
most people when they technique critique are just trying to prove how clever they are by finding as many mistakes as possible
what you really should do if you want to coach someone without being there is just point out one thing to fix, advise on how to fix it and then wait for them to send another video with that fixed before going onto the second bit of technique critique

>>36432698
Why ? You'll never be on an olypic level anyway, just work to be the strongest and the best youcan be

>>36432726
I want to be at least national.

>>36432726
Apti has long forearms as well.

>>36432769
Change sport then, you'll be national on ahother one

>>36432720
I try to get everything done with one go tho
I always give suggestions on how to fix things, not just point them out :^)
Also yeah it's better to fix things one at a time but that's not economically viable unless you have a physical coach

What are some stretches I can do to make my grip wider in the rack position? I recently found that a wider grip makes the pull and jerk feel way better but I don't have good enough mobility to catch the bar in as wide a grip as I would like.

I would also like to push the bar farther back so my back muscles can do more supporting when I jerk.

>>36433011
https://www.youtube.com/watch?v=A4fCotXM0nA

>>36432698
you'll be fine if you build speed under the bar, and upper back mobility

>>36430028
Bruh. Routine for legs? How often do you squat?

>>36428882
how to achieve

>>36430028
Why do your quads hang off your legs. It looks totlly fucked up, like theyre not even attached

>>36430028
It's because you have weak hamstrings

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I'm on the verge of tears trying to roll out my calves
help

>>36433276
Because that's probably where most of the muscle tissue ends, after that it continues as a tendon to his patella ligament

>>36433655
Got a deep tissue massage, and the guy fucking rolled my calves with his forearm/elbow, I was actually crying.

>>36433727
his tendons are invisible? 2spooky

>>36432720
100% agree. Too many cues and fixez fu ks anyone up especially beginners.

>>36434222
Did she bruise her bussy D-:

>>36432824
if someone post vids of a set every day or so i reckon coaching via them is viable, u just spend 15sec watching the vid then copy and paste what u said yesterday if not fixed

>>36434222
SIT ON MY FACE YOU SLUTS

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>>36434314
oke i'll do that then

>>36434516
dw isac u can do whatever u want :)

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>>36434570
gotta be numbah wan tho

>>36434580
https://www.instagram.com/p/BDGtY0_ikvA
DELUG
EYE SACKS
ISACXX
jerks
they suk

>>36434831
do you want it all or just one piece of advice :^)

>>36434846
DELI GET OFF THE CHON

>>36434846
all cos u notice me so rarely senpai ( ´•̥̥̥ω•̥̥̥` )

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>>36434850
woah!

oke back to studying

>>36434878
notice me senpai ( *’ω’* )

>>36434878
whatcha studying senpai

>>36434831
the trick to making your jerks look good is to only film them from the side

>>36435088
cant u see tho
im doing that
and theyre still groce

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haha looksy it's trappychan

moink

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>>36435000
smart people stuff!
so that one day i can be smart!

>>36434895
ye
your cleans are very bad but come back tomorrow for that :^)
idk what you're trying to pull with that slight pause at the bottom of your jerk dip but it's bad
the upward motion should be very sudden, making your dip look like a bounce almost

also you jump after jerk extension, which is bad
feet shouldn't come off the ground any higher than the height you created through extension
like after you reach the height of extension, move your feet using that distance between your heels and the floor that you created

also you have a classic case of the good ol' front foot not forward enough and rear foot too far back

also don't forget to keep your lower back tight!

>>36435328
Why are you coaching the best faggot

>>36435328
thank eye sack senpai

>>36435528
tech critique =/= coaching

coaching is watching a reasonable proportion of lifts in a training session, providing live feedback and helping the athlete put that feedback into action

imo the best you can get with that on the internet is watching 1+ videos per session for the athlete and giving something which they should be the aim to fix next session, with advice on how to fix it, and if they dont manage to fix it when trying to follow that advice you try alternative etc

technique critique is a different thing, where you dont so much hold the athletes hand, you more just provide them with information and leave it to them to implement it.

i want delugs tech critique just to see what things i might have missed, and i trust his opinion because i know hes learnt from decent coaches

Best stretches I can do for t-spine mobility?
I realised I can actually get pretty deep but cant hold a bar on my back the deeper I go...

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WHAT IS MY ELBOW DOING???
it doesmt hurt

>>36433911
>>36433655
>injured my calf
>tell my coach
>he gets me to lie down and stands on my calf
I know the true meaning of pain

>>36436469
>decent coaches
better than yours!

also that ain't coaching, that's close perimeter tech critique

coaching is basically doing everything for the athlete besides actually lifting

as a coach, you are the one controlling everything. All your athletes do is lift the prescribed weight. Athletes are just resources for coaches :^)

>>36437353
close perimiter tech critique + programming for training + recovery is coaching
the coach does the thinking, the athlete does the work, coaches are also resources for athletes bb but i kno ur trying 2 trigger me

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>>36437387
:^)
I program and i force my athletes to recover
the only more i can do is to fix them in person
also i actively helped juan obtain the technique he's at today
anything else wouldn't help
for example, juan has a really bad extension
i've been trying to remedy this by programming in more straight legged high pulls, soon to be muscle snatches
just telling him to straighten legs more wouldn't work because i've tried that already
i also do things like this for things like rhythm and such

i only ever give him technical guidance when i think he's strayed too far
otherwise the only way i can improve him is through programming and stuff

so ye

as for grabaka and eric
i give advice to grab steadily because i know he's not as serious about training as juan
and eric never responds to me except when he wants his program :(

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What do?

>>36437605
Nigger you are literally tearing your quads.

>>36437605
stop banging bar and learn to have a full extension

>>36437454
Grab is also pretty slow so you have to give him advice gradually

>>36426412
does she know that you post videos of her on a chinese cartoon image board?

225lbs x2 sn, 6th set
Forgot to extend ;___;
https://instagram.com/p/BDHMqMfLXuz/

And 275lbs power clean and jerk
https://instagram.com/p/BDHNyjiLXgu/

>>36437683
Thanks

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i wrote my training out until spring break, too lazy to write out spring break program but i have a rough idea now.

Today i did 145 fs 130 cj two misses at 140 and power snatched 95 for a 3kg pr

was ok with power snatch but fs and cj were terrible performances

>>36438046
>dat jiggle

the permabulk is real

How do your powers compare to your full lifts lads?
102 power clean/110 full
80 power snatch/ 85 full

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sup /owg/

i seem to catch the bar with my body slightly twisted to one side. how do i fix this? also jerk is too forward. pls help

also how do you guys cut?

>>36438353
*catch the bar on the snatch

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how do you guys deal with the fact you are not Greek?

the thumb area on my hands hurt when doing front squats pls help

>>36438046
what squat stands r those bae

high bar squats kill my calves. the pain is on the outside of the leg. any advice?
5rm is 255

>>36438179
i-i'll cut at some point

>>36438770
idk some rogue ones

>>36438942
https://www.youtube.com/watch?v=YTIdmCwAPpg

>>36439045
thanks for the advice. ill be sure to remember that the next time i can barely stand up. kys

>>36439068
cry harder bitch nigga

>>36438942
is it pain or soreness? tbqh that sounds quite unusual

>>36439220
its pain, not soreness. i feel it when i front squat and high bar. in the lateral part of the calf. foam rolling helps sometimes but not always

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My back was whack.

Pls respond.

>>36439241
too small can't see shit

>>36439241
again, faster

:^)

>>36439274
u blind? Put it in fullscreen and you can see a bunch of blobs.

>>36439278
kek. I checked to see if I had the again faster plates on, but nah they were Eleikos. Ur right it was pretty slow :( I did have a shit time lifting today

Caladan, are you there?

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>>36437454
>straight legged high pulls

how do you do them?

i got problems cutting my extension too

like these? https://www.instagram.com/p/s90eJzkMKJAXYT-3BATaLOh2V6eiILXuv3fIg0/

>>36439304
>I did have a shit time lifting today

all ur lifts are shit. what u talmbout having a shit time lift rtard

>>36439241
youre way better than norse and you come without all the blogging

10/10 anon

>>36438046
https://www.youtube.com/watch?v=uw6w2VG8NGk&feature=youtu.be

i need stronger legs

>>36439501
lucky star music in the background lmao

does your dad know ur a pedo and a otaku

>>36439541
how can a child be a pedo

>>36439419
:( u r correct
>>36439437
thx but I blog in secret, i'm weak and have autism

have a good night oly

>>36439562
real autism or 4chan autism?

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>>36439592

here I go lads...would have gotten rogue but those niggers want to charge shipping and tax, and I don't even get fancy collars

>>36438709
by having money

>>36439592
woops didn't mean to reply to you >>36439647

>>36438942
that's soleus tightness caused by lack of glute activation
do some bulgarian split squats

>>36439647
dont do it senpai, those dhs plates split in the middle over time and start wobbling especially if you always use the green/yellows

>>36439406
like this
https://www.youtube.com/watch?v=e87hBsQIr6s
note difference between upper back tightness between apti and this chinese lifter

>>36439541
i'll have you know that my schedule is busy and i dont get to watch much anime lately

>>36439692
there's no fucking difference you're just making shit up now

>>36439688
what should I go with lad?

I'm thinking of getting again faster plates (thicker 10kg than rogue/pendlay) but instead of the klokov bar, the rogue WL bar.

Can't stand the fact they're branded with someones name, even tho klokov is a beast.

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>>36439722
i literally stated the difference

apti does not have depressed scapulae
the closest the bar gets is just in front of his chin
this is very typical of russians to use

the chinese lifter does have depressed scapulae
he pulls the bar as close as his throat
also, very typical of chinese to use

the difference it makes is that depressed scapulae does not only keep back tight as a whole, but also allow the traps to pull upward in a single plane. Without depressed scapulae, backwards deviation is allowed during extension. This is actually suitable for russians because the bar path immediately after extension for them is not up, but diagonally forward. The backwards deviation allows them to maintain a balanced center of gravity, while still being able to use their explosive yank-type extension. Chinese teach against this because backwards deviation is useless and inefficient for the chinese drive-type extension. Different schools different methods etc etc

>>36439757
>This is actually suitable for russians because the bar path immediately after extension for them is not up, but diagonally forward.

>the bar path immediately after extension for them is not up, but diagonally forward

show me one lifter where this does not happen

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>>36439789
https://www.youtube.com/watch?v=riXpzZ9o_7E

did the analysis for ya too ;)

>>36439757
how can you tell apti's scapula isn't depressed? how do i learn to depress my scapula

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>>36439898
watch a really sad anime like clannad. they will be depressed as fuarkkkk

>>36439898
just like

put ur chest up and shrug shoulders down

>>36439967
When I think of you, I think of Brahms violin concerto. Shine bright young man

>>36438709
My denbts are paid

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>>36440006
i'm not even very good

maybe ok for an american though

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>>36440064

>>36440061
it looks like you depress them and then undepress them as soon as you begin the pull

but i know nothing

>>36440077
hmm, okay. thx

>>36439898
because of the way he pulls
it's easy to see if you know what you're looking for :)

to depress scapulae is just to pinch shoulder blades like powerlifters do for bench
or you can think tight upper inner back
the common "open chest" cue refers to this

unless u wanna have russian tech then don't worry about it :^)

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>>36439912
dont steal my jokes u cunt

>>36439832
looks the same as every other barpath to me

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>>36440129

>>36440129
https://www.youtube.com/watch?v=-Zo0icYDnDQ

compare slope of tangent line immediately after extension to the slope of liao hui's

some more russian vs chinese vids

https://www.youtube.com/watch?v=Y1uEE2CCjrw
immediate forward motion

vs

https://www.youtube.com/watch?v=FXQq8xwb7k8
relatively smooth and largely unaltered bar path post extension

>>36440192
idk much but to me, flat back = depressed scaps

i honestly don't see a difference

>>36440192
ok i c now, so if i keep my scaps depressed i have better snatch

will drinking keep my scaps depressed better

Thx 4 help me guy

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question owg. if the bar is loaded to 182kg for the clean and jerk but suddenly during the jerk the 1kg plate on the left flies off but you still somehow made the jerk. is it recorded as a 181 or 182?

>>36440387
it would be a no lift

>>36440387
yeah the judges are cunts it's a no lift if something happens with the bar for whatever reason like ilya's snatch 2011

>>36440440
https://www.youtube.com/watch?v=zgUYVWPkCoQ

had a good day today.

are doing things like this complex i made up any good? (hang squat clean->stand up->thruster->front squat->split jerk)

whats the best article or video you guys used to learn to power clean? i still cant get them down.... and is hitting your chest with the bar a common problem you guys encounter? my right collarbone sticks out way more than my left and i always seem to hit it. or am i just not getting my arms up quick enough?

>>36440451
that looked awfully harsh of the judge

>>36440685
youre probably catching it wrong.

my collarbone is the same way (left for me though) and when i was first starting id bruise the shit out of it.

im good now though.

>>36416442
I'm new to /owg/, how do I get started with learning Olympic lifts. I've finished my 5th month on SL 5x5 and have no idea how to Power clean or snatch.

>>36424627
>fran time
kill yourself

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>>36441644
get a coach. if you cant find a coach join a weightlifting club. if you cant find a weightlifting club you may consider joining a xfit gym for awhile and see whether the coaches there teach the lifts. if you dont have any of the above then be commisar and just post form checks here everyday and become a meme

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>>36441691
>tfw commercial 24/7 gym
Looks like I'm on the road to becoming a living meme.

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>>36441724
your gym has a platform/bumper plates and allows you to drop the weight above the head? if so im super jelly m80

>>36441797
it wasn't meant to have a platform, is 4x4 metre yoga mat. I make sure that no normies are around me so I don't get sued. The manager doesn't mind it so fuck everyone else.

>>36441671
:(

>>36427251
It's fine for oly style training, you often use that reflect coming out of a clean or snatch. Paused front squats are common to really focus on upper back strength in the catch and strength increase as opposed to getting better at using the bounce. Annoyingly, you should do it both ways.

>>36439757
Apti is a better lifter than that chiney man tho. Why should I do what the less good one doing

Also, I bet with a bar loaded the same he don't do it the same

>>36430028
How tall are you, little boy ?

>>36442502
5'4

>>36442518
u really the guy in the pic or are you just fucking with us

>>36440192
I don't think it's fair example. Lu doesn't lift like other chine lifters and apti is a poor representation of other russians.
Apti looks cooler anyway :^)
Russia stronk

>>36440683
Good for what? What are you trying to acheiev with this complex

>>36437952
lol yeah I just told her.

We all just woke up in the hotel room. The team is competing at Kentucky state championships today

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>>36442957
Lu is pretty standard Chinese
Plus those are the only bar path vids i can find, yo
If you look at someone with extremely standard Russian tech, Viktor Getts, he does the same as apti
Also any Chinese lifter with standard tech will do. Ding Jianjun, Wu Jingbao, Yang Zhe, Lu Yong just to name a few
Just couldn't find sideward comparison videos of them.

>>36442323
>Also, I bet with a bar loaded the same he don't do it the same
https://youtu.be/hX3zoUO5yss?t=1m30s
>Apti is a better lifter than that chiney man tho. Why should I do what the less good one doing
The lifter in the video, Su Ying, has a sinclair of 465.94
Apti Aukhadov's sinclair is 462.48

>>36444517
So Chinese tech = good, russia = bad?

>>36444563
No, I was just trying to make a point
Which was the undepressed scalps used by Russian is beneficial for them, but not to the Chinese

>>36440685
you're probably leaning into the bar
pull the bar into position with high elbows and tight upper back
then swing elbows around and receive the bar with minimal crash

>>36444563
He said the way Apti pulls is favorable for Apti's sn tekkers.

Deliugee advises chinaman tekkers because he knows the ways to train chinaman tekkers. Russian tekkers — not so much.

>>36444577
>>36444599
>>36444649
but also russian snatch is objectively inferior to china snatch

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>>36444716

>>36444716
then why is klokov the best snatcher to ever walk this earth

Guys, do your lifts get better gradually as your form improves or does something happen like an instant 15kg increase when you get the right form?

Feels pretty shitty snatching 50kg.

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I get winded after my 3rd rep of back squat
help

also how do I maintain back tightness on FS
I lose that shit on the descent, like what cues are gud
help

>>36444746
because hes on steroids

>>36444828
>implying every good wler isnt

>>36444828
>implying that all the top athletes arent

>>36444852
>>36444869
they get tested regularly and pass the tests everytime

checkmate

Is there anyone competing in the Olympics that isn't on roids?

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>>36444790
depends on what's better
if you have better tech than strength then most gains come from strength gains
same applies for vice versa

i started with a bar and when i felt my technique was good enough i added weight
snatch increased by 50kg in a month

>>36444887
Group D, C, B and a few A's are most likely natties

>>36444908
noob gains

:^)

>>36444746
lu xiaojun is a better snatcher :^)

>>36444915
What?

https://www.instagram.com/p/BDJE4WvCkvx
sorry everyone today was boring

>>36444931
Rib-a-cow is the best snatch to ever exist ugly chink

>>36429977
>>36430021

Stop jumping and work on your feet movement.

Hamstrings and glutes are pretty important for the second pull, so while your quads are really strong, you might have relatively weaker hip extensors. But this is likely secondary to you jumping with the bar.

>>36445416
Hahahahhhp

>>36441691
I really thought you guys were just memeing

So I decided to try and learn the lfits my self with Torokithy videos, cal strength, catalyst.

Then I bruised the fuck out of my thighs and realized I was retarded.

Saving up to pay for classes at catalyst right now.

https://www.instagram.com/p/BCjKMKIiki9/

What the fuck is with that killing pullup shit

>>36444577
Wait so, you saying to people here depress scaps isn't necessarily good advice? How do I know if it's beneficial to me or not then?

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>>36445416
hi trappy pls look at my lifts, here are the most recent vids I have. hopefully I'll get some better video material on sunday ^_^

>>36445705
>>36445705

>>36439241

>>36445687
dont be mean :(

>>36445759
No I'm genuinely wondering what does it achieve? Is it just for fun? Conditioning?
>>36445696
Ya I'm not really sure either.

Does keeping scapula depressed mean you don't shrug during extension either? or just depress scapula during the pull from the floor to extension? Isn't it standard to keep them depressed for that time?

>>36445705
you should really work on the progressions before attempting the full classic

also do overhead squats at 40kg everyday till its easy and fast

>>36445516
>catalyst
don't, it's not worth the money
they pay minimal attention to you and your lifts
as long as they think you feel satisfied with yourself they won't go out of their way to help you
you're really just paying for the equipment

papayats and my friend who also went to china coaches at a gym literally next door to catalyst
they have werksan and pendlay and only charge 80 bucks a month

>>36445781
fun
i do pullups every day so might as well mix them up a bit

>>36445800
is papa a good coach isucks

>>36445789
What kind of progressions?

And yeah. I've been tossing in more OHS and snatch balances because I really need to get more comfortbale with weight OH.

>>36445800
WHERE IS THIS?! what is it called?!

I'd rather go there than to Everett or Spitz, with Everett I know I'm getting ripped off but not as bad as Spitz.

Hopefully I get this internship in mountain view aswell.

>>36445800
It's the same exact thing with calstrength, did you personally go to catalyst?

Calstrength is only $90 though they don't charge ridiculous amount like catalyst does

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>>36445696
No, I'm saying it's different per style
I think depressed scalps is better because it prevents backwards deviation and allows for more power retension during extension
Russians don't teach depressed scalps at all, but do teach tight upper back
USAW teaches relaxed upper back, which is absolutely retarded

It really depends on style really
Post a vid and I'll help you out

>>36445781
depressed during all parts of all lifts, including snatch, clean, jerk, squats, pulls
literally everything is done with depressed scalps
people are always like
woah how do those chinamen keep their elbows so wide and low
it's because they keep their scalps depressed during rack pos

having depressed scalps actually helps you have a straighter shrug
if your scalps aren't depressed, you should be able to shrug your shoulders in circular motions, right?
with scalps depressed, the only direction your shoulders can shrug is upwards

>>36445814
ye he's pretty good but also very quirky

>>36445937
Smash Gyms in Sunnyvale
tell them you're there for the barbell class and that their good buddy Isaac sent you
wl class is everyday at 7pm

>>36445972
we just took a look inside, but a lot of people at smash gyms right next door were former catalyst athletes and they hated it

>>36445989
>depressed
dont you mean retracted?
cuz the the traps I elevate the shoulder
if the scapulae are depressed throughout the whole lift the traps arent doing anything at all.. depression = no shrug

>>36445989
Thanks Deliugee, I can't believed I worked a block away from both these places and never knew it...

glad I didn't fall for the spitz/everett meme

>>36446042
U asked me a month ago and you still haven't gone

What a fucking pussy

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guys am i liao now

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>>36446034
nope, retracted means pinched back, while depressed is push down while tensed
it's easy to shrug while having them depressed
just try it anon

So guys, I'm thinking of doing TM.
(5x3 Monday, 3x2 Friday)

I am still learning lifts so I don't think it's worth starting a real program for them yet? Or is it? (My coach just makes me work up in 3s until form breakdown).
I can do them but my form is far from perfect or good.

> If I squat TM and practice classics 3x/week, is there anything else I should be doing or that can be helpful either on these days or on an extra day, such as rows or a lot of OHS?

>>36446127
>not even squatting 205 like him
also thx 4 following my insta

>>36446130
You said retract and depress them a week ago? Now no

>>36446147
whats ur insta?

>>36446130
? no it's not easy to elevate my shoulders while keeping them depressed

just like it's hard to keep my back extended while flexing it. what do you mean by shrug

>>36446151
https://www.instagram.com/henryoloyede94kg/

>>36446150
ye
retract then depress
not just retracted
it's just pinching your shoulder blades and sliding them down anon

>>36446155
hang on making video

>>36446157
o u need a haircut
gj on the pr 2day lad

>>36446198
yeah it's too long.
wew thx
are you doing the students this year?

does anyone wanna play aoe

>>36446216
no
btw stop doing power jerks u fuckin suk
you should go back to just the bar for a couple years m8, tekkers is shitters

>>36444716
Back this up rn you lying price of shit