/owg/ - Olympic Weightlifting General

I thought about doing Olympic lifting/squats 3 times a week and train the rest of the body/bb 2 times
y/n?

>>39333597

day 1: sn/pulls/bb
day 2: squats/bb
day 3: cj/pulls/bb
day 4: squats/bb
day 5: sn/cj
day 6 (optional): bb/recovery

how does that sound

>>39333611
Pulls as snatch pulls or in general?

>>39333622

sn pull on sn day
clean pull on clean day

>>39333656
Thanks, that looks good

>>39333597

>olympic movements only 3 times a week

you will progress very slowly, if at all

if you know what you're doing you would train 5 days a week instead and bodybuild on rest days

>>39333578

Can this guy dunk?

>>39333684
I don't think I'd recover fast enough for that
Not yet at least

>>39333711
you'd be surprised, your body catches up faster than you'd think.

>>39333711

it's better to train a movement consistently with less intensity than to train with high-intensity but sporadically, especially for a beginner.

the tendency with o-lifting is to "go big or go home" which is why beginners tend to max out all the time, sabotaging their progress

consistency is key

>>39333689

I think he's like 5'6'' so perhaps not, but it's possible

>>39333727
So how fast should I progress as a beginner? Add weight when I can lift the current weight with good form most of the time?

>>39333743
I'd tell you to watch a shit ton of form vids. actually, just competition vids in general, and watch many of all different styles; for instance, watch the more stompy Europeans, as well as the more stationary Chinese. In the mean time, I'd say to practice the classics with a standard barbell, and to front and backsquat a lot. It would also be a good idea to throw in some clean pulls/snatch pulls.

>>39333743
when you can do 3x5 with good form

>>39333743

i dunno man telling people how to program their lifts through the internet is a catch 22

the best advice is to get a coach but you probably already know that.

the most i can offer you is that almost always, when learning a new technique, you should prioritize volume over weight. almost all beginner programs will do this, and you should too. The rest is up to you to self-coach and critique your own lifts, which will determine how good of a lifter you will become. Good luck.

>>39333779

To be a tad more specific: You should prioritise volume without fatigue. The goal is to accumulate a lot of good reps. Keeps the reps as low and the rests as long as necessary. Ain't no benefit to doing shitty reps when you're trying to learn not to be shitty.

>>39333804
>>39333776
>>39333762
thanks, I took a weightlifting course last month, and I'm planning to join a weightlifting club next year when I have money
So I'm going to be lifting alone for a couple of months before that

the coach told me to just do a lot of reps and get the lifts consistent

>>39333901

yeah good plan .senpai

>>39333611
At what percentages would this be viable

>>39334595

uh, depends, you'd vary week on week based on competition cycles I guess

>>39333741
Candito could and he's about the same height. I somehow doubt that Candito has a higher vertical than one of the best weightlifters

I thought Caladan was gonna leave /owg/?

Do you not stick to your word?

https://instagram.com/p/BMcCGNYDumO/

Why is she so perfect senpai?

>>39335397

you're right, blueshoes is our lord and savior

>>39335707
She's cute and short in person

>>39337298
I went to high school with her. She's definitely cute and pretty nice. She's also legit one of the dumbest people I've ever spoken to.

>>39337409
Ex was like this. Ended up getting cucked of course.

how do all these lifters get huge wrist flexors? My forearms are never sore from lifting

>>39337409
I saw Jordan at a grocery store in Los Angeles yesterday. I told her how cool it was to meet her in person, but I didn’t want to be a douche and bother her and ask her for photos or anything.
She said, “Oh, like you’re doing now?”
I was taken aback, and all I could say was “Huh?” but she kept cutting me off and going “huh? huh? huh?” and closing her hand shut in front of my face. I walked away and continued with my shopping, and I heard her chuckle as I walked off. When I came to pay for my stuff up front I saw her trying to walk out the doors with like fifteen Milky Ways in her hands without paying.
The girl at the counter was very nice about it and professional, and was like “Mam, you need to pay for those first.” At first she kept pretending to be tired and not hear her, but eventually turned back around and brought them to the counter.
When she took one of the bars and started scanning it multiple times, she stopped her and told her to scan them each individually “to prevent any electrical infetterence,” and then turned around and winked at me. I don’t even think that’s a word. After she scanned each bar and put them in a bag and started to say the price, she kept interrupting her by yawning really loudly.

>>39337667
torokhtiy does wrist curls and other bodybild for them. his forearms are the thicc

>>39335118
what would an 8 week cycle look like

>>39337835
week 1-4 tbol
week 1-8 dbol
week 4-8 aromasin
week 4-8 tnt

>>39333741
I'm 5'8" and I can touch rim and that guys Vertical is clearly better than mine. I'm sure he can dunk.

>>39337843
calstrengtguy confirmed for jon north

>>39338198
HEY I DONT DO THAT STUFF ANYMORE, BUDDY

>>39337809
Lmao this can't be true

just curious
which foot do you put forward when split jerking?

>>39333578
Why do his quads look so small here?

>>39339064
he's a small guy

>>39339064
black tights or w/e its called

>>39338823

welcome to 4chan

>>39338980

alternate like the russians so you don't build imbalances

>>39338980

Stand up straight with feet together. Lean forward until you start to fall forward. Whichever leg shoots out first to catch your weight is your lead leg.

For a lot of people its the opposite of their hand preference. So, like in boxing, if you're a right hander you'll probably find that your left leg goes front. It's not always the case but it tends to be.

>>39333611
swap day 4 and 6 m8

>>39333684
wl stuff 3 days a week is p normal desu
>>39337835
he posted a p standard chinese training structure
normally theyd do volume-intensity-deload 3 week cycles

>>39339124
>>39339139
I meant which one do you guys personally use?

Front rack holds
Yes? No? Why? Where in the routine?

>>39339192
too soon deload for me tb h

wuts a structure where you deload once in 8weeks or maybe twice

>>39339313
idk something like starting on high volume lower weight week 1, moving to lower vol higher weight week 3, then deload week 4

>>39339356
or a more clever one would be
week 1 med-big
week 2 med
week 3 big
week 4 low-med

theres examples here
http://chinfl.blogspot.sk/2014/01/soviet-style-programming.html

>>39339371
not really detailed

>>39339371
how wood this be

wk1 80% big volume
wk2 85% less volume than week 1
wk3 90% low volume
wk4 70% ok volume
wk5 95+% low volume
wk6 60%, basicly deload
and repeat

>>39339608

If you're doing Russian-style programing you will very, very, very rarely go over 90% outside competition. There's just no reason to. Better to spend your time getting stronger, practicing the movements, getting your positions right, and correcting imbalances.

>>39340134
>>39339608

On the classics*, of course. Pulls shouldn't be much more than your max, though.

>>39340134
but I like to hit prs bro

>>39339608
ye maybe -5% on p much everything, if u rly want max on the friday week 5 i guess

>>39339252
left,right why does it fucking matter what we do

>>39339608
A more Russian style b more like
70
75
80
80 high vol 6-8x3 or smth
80 lower vol 5x2 mebbe
80,85,90 dubs/singles
85 dubs
85,90,95+(if u want to make pr)

Of course that's loosely 'soviet style' cos they would plan whole years but ye that'd loosely an 8 week block

Exercise selection would be more varied than u posted tho with more segmented lifts

File: nataliejohnson.webm (3MB, 640x640px) Image search: [Google]

3MB, 640x640px

she got nice tits and ass, and good technic

>>39340134
Bulk of it is 75-85% sure but depends on the athlete too, some will rarely perform a heavy single (maligov) but some will do a lot of work at 90-95% (Tatiana) but depends on the lifter, Tatiana apparently didn't miss in training for 6months or smth so her coach's know they can take her heavier as so consistent

>>39335397

I did for a long while, I thought I'd try to keep it alive a bit longer tho