/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>ALBINO EDITION
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
http://pastebin.com/1HgVcGam
http://pastebin.com/wCXeXfkk
http://www.chinfl.blogspotco.uk/2013/07/how-into-weightlifting.html
http://www.reddit.com/r/weightlifting/wiki/faq
http://www.iwf.net/doc/technical.pdf
http://yashathoughts.com/
>The information that you are looking for is probably in the above links.
That includes routines, shoes, information on the lifts, etc. Check out the pastebins for literature or the reddit faq for general information.
Included in this youtube playlist are videos related to weightlifting which you may find useful or insightful:
https://www.youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists
old thread
>>35504371 →
>>35539239
https://vimeo.com/132648602
>>35539328
>https://vimeo.com/132648602
Interesting stuff, thanks for the help.
NEW CLARENCE
https://www.youtube.com/watch?v=IIHZUR67JsY
NEW CLARENCE
https://www.youtube.com/watch?v=IIHZUR67JsY
NEW CLARENCE
https://www.youtube.com/watch?v=IIHZUR67JsY
>>35539598
>implying every plate is 20 kg
some are visibly thinner
r8 routine pls
including volume OHP monday
dips and rows wendesday
intensity ohp, bis tris friday
>>35539839
also, currently at 66/85 sn/cj... how realistic is a 75/100 by may?
>>35539777
i cant tell if you're trolling
>>35540079
>trusting a jew with numbers
>>35540602
what's her pr squat?
>>35540649
I think it's around 160-165.
>>35539239
when you fully triple extend, you'll be up on your toes
many lifters move their feet outwards to what is their optimal catching position during the third pull, their feet leave the ground
some do not, some keep their feet planted on the floor
its a matter of what works for you and what doesnt
>>35540602
I see she doing a lot of squats and shit, but why she still has no ass or calves?
Recommendations for a weightlifting belt?
the line is where i make contact, literally on the hips, the blue circle is where i bruise, will i get use to it?
>>35541240
yes, you'll eventually stop smashing your groin on the bar
more dick, less pussy
should i go to gym tonight even though i was bed ridden with cold yesterday/ feel about 60% td?
>>35541418
yes, but dont push it bby, i dont want you 2get hurt
Let me rephrase:
What kind of belt do you guys use?
>>35541958
yeah
>>35541958
i dont use one
>>35541958
dont use one and dont really see a reason for a beginner/early intermidiate
>>35542015
I am neither of those things.
>>35542239
how long have you been lifting/ lifts@what bw
>>35542282
>>35542239
also belts are mostly personal preference after you get past the rule aspect of choosing thickness
I'm a relative noob (6months or so) and I keep missing bw snatch. It's so close, get it over my head, and its like I just won't do it because I've built it up so much. Can hit 5kg below bw pretty easy now (my current pr)
First time I tried it I was fairly close. Then after a month of progress in technique at 70-80% I thought I'd get it. Still didn't.
How I get over this head game? Shall I take a different route to it is not 5kg jump, maybe a 2kg jump, then 3kg or 4kg to actually go past it? This number means to much now
>>35542648
small jumps
>>35542866
You waste so much time and energy with those little shuffling steps forward. You need to drill out that habit.
>>35539309
Tбh faм every single person in the world would be this happy if they got a 4 plate clean and jerk(even Ilya)
Could i get a form check on my drop snatch, and high pull?
https://www.youtube.com/watch?v=G-wlHDxL8vo
https://www.youtube.com/watch?v=acT12Y1Rg9I
any tips for the meme squat
https://www.youtube.com/watch?v=FYnbqVyYMlY
>>35543426
Drop snatch looks good, even though I am no expert on those things. Your high pull looks kinda bad, focus on shrugging your shoulders up and pulling the elbows high.
>>35543552
Looks good my friend. Maybe try to be more explosive and shit i don't know.
>>35543747
Thanks for the quick tips.
>>35539854
>>35539839
pls respond
>>35543552
Back rounds a bit. Get better music.
>>35539839
It aint bad. I think adding back squats on the third day wouldn't be a bad idea, they don't need to be heavy.
>>35539854
Should be easily done.
>>35543259
>You need to drill out that habit.
it's not a habit he said it's because his platform is too short his back foot would be off if he tried jerking it where he's standing
we told him to roll the bar forward before he cleans it idk why he won't do it though
Anyone know any good lifters who also work 40-45hrs a week?
>>35544728
black parade is the shit.
way better than fucking owl city, which is all my gym plays.
>>35545036
No to the first, yes to the second.
>>35545022
i work 60 a week and i feel like im above the average lifter
>>35545306
these are very old lu
100(with straps)/120 today. Felt ok, more soon.
>>35545392
oops
https://www.youtube.com/watch?v=AgtqkJKMAyE
>>35544878
The platform is also uneven right know but i'm fixing it right now
>>35545022
I'm about to embark on an experiment to balance college, work, a relationship, and lifting. Wish me luck.
>>35545619
Oh and by work I mean law enforcement, occasionally late night shifts too.
Ive now accepted her as my savior.
Could i get a form check on my High bar squat?
Here is 335lb that i hit for 5 timed singles, only got to recorded 2
https://www.youtube.com/watch?v=UgFXQBNqcOE
Here is 225 working on feeling positioning
https://www.youtube.com/watch?v=bw1FCsQOFfY
Would i benefit more from the form on the 225 video?
>>35546458
Ur fucking weak just squat
>>35546458
You don't look like you're bracing before you lift. Valsalva yo.
>>35539309
Is that Visniauskas ?If it him, the guy is the biggest dickhead in town
>>35546458
Hmm could be bad ankle mobility? It looks like your knees are on the same line with your toes (but a bit hard to tell from the video). This makes it look like a some kind of hybrid squat and your back has to compensate with a more horizontal angle.
Also this >>35547325
Guys the valsalva maneuver legit doesn't work for me
Torso still collapses on back/front squats and back rounds on snatch-grip deadlifts
fuck
>>35543426
Focus more on finishing off the highpull with your shoulders, looks like you're pulling a bit using the arms. Could be the angle though. Also stay over the bar a bit more, you look like you're swinging it out a bit, think 'big chest'
With the snatch balance I find the best way to do it is to do a very small bounce (small, quick dip/drive) on the bar to get a bit of upwards movement (The smaller the better) then aggressively punch up on the bar while driving yourself into the bottom. Your dip is ridiculously far down (I hope you don't jerk like that) then you basically catch the weight and squat down with it
Is it fair to say (injury notwithstanding) with regards to Rio 2016 there's no one to challenge him, and we're just waiting to see how much Ilya can win by?
>>35546606
I know, my strength lies in diddys, and even that is shit at my weight.
>>35547325
>>35547358
Ill try posting a better video, and ill try this ancient Chinese secret, and yes i do feel the heavier reps on my bac
>>35539309
I squat like Clarence, by that I kind of dive bomb me squats. Is that bad? I get pain around my knee which I believe is from having tight quads and IT bands. Foam rolling gives me somewhat of a relief.
hey guys. take a look at my memesquats
https://www.youtube.com/watch?v=k8n77jFJPkk&feature=youtu.be&t=43s
heels are coming off the ground. what else to fix?
>Hi! I'm Aleksey Torokhtiy, today (1/09/2016, 9:00 - 10:00 AM, PST) I will hold AMA on reddit.com due to the launch of my new 9-week training program "TOROKHTIY GANG" on 2016/01/11. I'll be glad to see all of you and answer your questions!
https://www.instagram.com/p/BAT15BBGQ0k
>>35547805
Clarence doesn't dive bomb anymore because he fucked up his knees.
Take that as you will.
is it even possible to power clean with long arms?
>>35547454
pelvic tilt
>>35548254
It's really fucking hard.
And you always get those armlets saying "DUde just warp your elbows!, DUDE just rest it on your delts!"
>>35548529
is muscling/slightly rowing it up at the top the only viable option?
>>35548254
>>35548529
>>35548821
Long arms aren't an excuse, weightlifting certainly favours certain proportions but as sports go its actually quite a forgiving one, there's alot you can change via technique
Rowing the weight is viable yes, BUT, chances are your arms as long as you think.
Lots of noobs with long arms take a real narrow grip that theyd deadlift with. I'd be inclined to try a wider grip before I go introducing arm bend because that can really fuck things up and is very hard to rid yourself of
>>35549197
Wider grip fucks my shoulders even with just an empty bar
>>35549240
what do you mean by "fucks up"
you probably just have bad shoulder mobility
>>35549240
What
>>35549429
Said
You need better shoulder mobility. Thats a terrible reason to start rowing the weight closer to hip if you're at all serious about getting better. Stretching now is easier than trying to stop bad habits later.
How is the transition from the first pull to the second pull supposed to happen for someone gripping the collars on the snatch?
I can hang snatch fine, and the position feels very good regardless of how low I drag the bar before snatching, but whenever I start from the ground I just can't replicate the feeling I have when doing it from a hang, and as a result the bar is always smashing into my pubic bone.
It sort of seems like my shoulders are too far over the bar, but that's just where I end up after the first pull assuming I don't want the bar to hit my knees on the way up.
>>35549792
Cant you Just alter the angle of your back to replicate from the hang? You're probably starting in a bad position. I was doing the same thing/sometimes still do but am now aware of it and fixing it, I think as beginners we sometimes forget how important the first pull is cos its not the exciting bit
>>35547351
>the guy is the biggest dickhead in town
you got a story or something
>>35547528
>it fair to say
no
the only reason he was able to go balls out in russian cup was there was no one else close to him even if he missed the WR cj
2014 he almost lost if he missed the last cj
>>35539309
how do i practice pull under? i used to just drop down passively but shits obv doesnt work, i'm doing hang cleans atm and i magaed to hang clean ~85% of my max today which is actually a 10kg pr from last time i did them.
should i just practice them until i'm able to hang clean a weight really close to my max? i'm a lot stronger in the squat and clean deadlift than i am in the classics, my actual max is ~40kg lower than my predicted max based on my back squat, so i think i should just focus a lot on tech.
>>35549974
yashathoughts blog in op read the muscle snatch
>>35549997
worked for the snatch, but on chinfl pas says that muscle clean creates bad habits and discourages it. should i still do them?
>>35550016
>>35549997
>>35549974
i mean, i pull under until parallel, after that my arms give up get soft and i just rely on gravity
>>35550016
>pas
pas has not snatched 100kg despite lifting for 10000 years now
and they wrote that blog when they were both starting out
disregard those
use straps and work on just pulling under no contact if you can and dont use a lot of legs just pull under
https://www.instagram.com/p/sXfbfSramP/
do that with cleans. the bar should be racked before you even get to the bottom and racking it should be very smooth if you use straps
> i pull under until parallel, after that my arms give up get soft and i just rely on gravity
cleans? i don't understand what you mean
if you already pull under why does it matter if your arms get soft
that doesn't make any sense if you actually pulled under you dont need to rely on gravity
>>35550073
i dont really know how to explain it, i actually have troubles explaining it in my mother languange.
also, since i'm a lot stronger in the squats than classics, i'm just doing endless sessions were i just film myself every rep and try to fix things with weight around and some light squatting at the end. is this a good approach? doing regular programs just dont improve my tech, i did this way for a month a i already have a 20+ kg pr total.
also, snatch formcheck, sorry for slowmo told my coach to do it normal speed but he didnt
https://youtu.be/voPjWx3rLVU
Torokhtiy's AMA is on now
>>35550325
Ask how many cross fit girls he fucks..
>>35550334
Probably not half as many as The Klok
>>35550310
you mean you don't have a good lockout
that's the bar partially crashing on you because you have strong legs and pull it very high with legs but you don't have good pull under and lockout and you have weak shoulders
do snatch push press/snatch balance and work on actually locking it out solid overhead every rep
and keep doing muscle versions focusing on lock outs
> is this a good approach?
yeah this is what strong people should do for a while until technique looks solid then they can resume pushing strength
hello
could someone please take a look at my clean and high pull?
45kg Clean
https://www.youtube.com/watch?v=2cDQ6jyFke4
60kg Clean High Pull
https://www.youtube.com/watch?v=F-yTZd8q1MI
also, what am i doing wrong in my high pull? it just looks so odd, i somehow don't finish in full extension like for example in this video https://www.youtube.com/watch?v=Cgh_x7iB_KA
I "go down a little bit" with my body after having reached full extension ( no idea how to describe it)
i've seen SOME weightlifters do it,are there different types of high pulls? this kind of pull is what comes naturally to me
only 1 year in so, yea, every advice is appreciated
>>35550358
yesh i actually have shitty upper body strenght stats, i can barely bench 100kg but deadlift around 220 and squat 180.
thanks for the help
>>35550361
the one you're doing is commonly called panda pulls or chinese pulls
do the ones in catalyst so you actually work on strength
what happened didn't you lift at a place with coaching before?
>>35550361
Your clean looks pretty nice.
There are many types of pulls. Just pulling to the hip without extending. Extending with only the lower body and not continuing to pull with the upper. Extending fully and then pulling on up higher with the arms. Then the type that you're kinda doing, which is the pull with rebend, or 'fast pull' or 'competition pull'. It's a different movement and is intended for a different purpose, like improving rhythm and speed in the pull. It's about timing and coordination, whereas the other types are more about simply gaining strength in the pull.
I like this recent pic from worlds, full extension and keeping the bar super close.
>>35550407
i tried to do the ones like in catalyst, but it's difficult to remain in that extended position. should I try with less weight?
why do the chinese do those kind of pulls? what are the advantages?
and why are "normal" high pulls better than those?
i still lift at that place, yes! just went to that new gym once because they had an offer for the new year where you could train a week for free. and since some of my friends go there i decided to give it a try
my coach however says my pulls are "ok", he sees what I mean but has so far made no effort to change that
>>35550466
thank you very much, you basically answered my question in >>35550469
>>35540838
Squats are not enough to build an ass. Neither is squats and deadlifts. That's a big meme.
Everyone should do at least hip thrusts to properly strengthen their glutes.
>>35550565
pulls from the ground are the only thing you need to build strong glutes. squats helps too, but hip thrusts are a a shitty useless exercises you dont need.
>>35550565
It does depend on genetics too. There are a lot of top asian females who can squat and pull a million who have pretty flat asses. Then there's girls like Zoe Smith with classic black girl booty. And the Colombian girls, o lawdy
>>35550591
Except that's not what studies have shown. And there are plenty of people who deadlift lots and have shitty glutes but huge thighs.
Halp
I used to power clean and clean & jerk just fine.
But these past 3 workouts I got shoulder pain from cleaning and power cleaning. Like, really bad. I couldn't do clean & press at all, and it even affected my pressing workout on the next days.
Funnily enough, doing curls with shoulder flexion seemed to make the pain go away (though it came back when I tried cleaning again)
Anyone has any idea what might be causing the shoulder pain?
I couldn't even clean 80% of my 3RM today, and I couldn't do the jerks at all.
>>35550728
whatever, i already have a bubble booty and i dont even deadlift much, i do pretty much only paused squats.
also i bet these people butts wouldnt gett bigger even if the started doing hip thrusts
>>35550345
Klokov has a wife and a daughter you shit-for-brains highschooler
>>35550808
>married people don't sex
>>35550808
he fucks them too
>>35550851
>>35550855
why is /owg/ so fucking retarded
My friendaroo keeps saying I should do snatch and clean + jerk on their own day (I train 3x a week and I'm new to the Oly lifts). But I keep thinking doing one of the classics on 1x a week is gonna suck for progression. I plan to do snatch AND clean + jerk 3x a week for now. Which option is better?
He's saying do something like, Snatch day 1, Clean day 2, then like either squatting day 3, or power variants or something like that he said. He also says he sometimes maxing out on both lifts or something like a competition on the 3rd way. Maybe that's the way to go?
So day 1 is Snatch and some related stuff.
Day 2 is Clean + Jerk and some related stuff.
Day 3 is just maxing out on Snatch and Clean + Jerk and then maybe some squatting and stuff?
>>35550796
>people's muscles wouldnt gett bigger even if they trained them
>>35550808
>>35550912
>getting memed this hard and not even realizing it
>>35550920
A lot of people who only train a few times a week do both lifts in the same session, sometimes giving special emphasis to one. It's usually only those a lot more sessions that they devote them to a single lift and accessory movements.
>>35550920
dude i train 6 times a week and i do both lifts 6 times a week. follow your dreams
>>35550924
>implying deadlifts and squats doesnt stimulate the glutes just enough
how much u squats senpai?
>>35551007
4pl8 senpai
they don't
>>35551028
and how do you know?
how cute we have the exact same max desu~
genuinely curious. you know emg studies dont mean shit right?
however, i still had a huge butt even before i started doing squats so i probably cant be taken as an example
Sometimes when I do power cleans the bar pulls up my wiener
What do
>only barely squat 2pl8 for reps
>still have an ass that easily trumps most girls
how did this happen
>>35550764
halp
>>35551483
girls love that anon, be proud of your butt.
i also wear compression pants so i can show my butt and joocy quads
>>35551523
fuck off homo
>sick for past 3 days
>go to gym whatever ill just go a lil lighter than perscribed in routine
>PR block snatch by like 5kg (80kg)
ummm ok ill take it
>>35551918
Good job OB.
That kinda shit goes down in this sport sometimes. I slept about 4 hours Thursday night, got up for the 1.5 hour commute to work, 9 hours of that, 1.5 hours to my coaches, and made the easiest, technically best clean I've ever done at 130, only 10kg off my best clean, after 3 hours of lifting. Sometimes it just clicks.
>>35552008
TFW forgot name.
>>35552008
ty man, yeah my progress will probably key up a bit as i got a new job that has a much more set schedule that allows me to eat/train/sleep properlly
>>35551480
Nobody???
>>35552046
cut your ding dong off
>>35552028
It's odd but my lifts are exploding since I got a job. I think I was so stressed out about looking for and interviewing for my first real job out of uni that actually having one (a job about as perfect as it gets for me, no less) is less stressful than looking.
>>35540232
Is that really ABB?
>>35552065
same this job i got is much less stressful than my other one, what you do for work?
>>35541958
Eleiko WL belt
>>35541958
i use it on the clean because i'm soft as fuck on the jerk, can barely drive up 90 kg beltless, clean is pretty much the same.
i use the eleiko suede belt
>>35552174
>>35552244
le eleiko meme
>>35552174
>>35552244
Why would you ever use a belt that is not the same width all the way around? fkn retarded
>>35552150
Research associate at one of the Yale neuroscience labs. Building skills and contacts for a future PhD program, in the field I love. Very happy. Plus I work with some really cool people.
>>35552366
damn bruh, that sounds really cool
>>35552363
Cos some people prefer leather and wearing a 4inch pl belt for wl is even more retarded
do any of you have pre-lifting rituals. like stuff you do before you even go to the gym?
stretching, eating a certain thing, etc.
>>35552942
i sacrifice crossfitters for ilya ilyin
Fuck my shoulders bruvs
I guess I was tired today. I struggled with the same weights that I did easily enough last lifting session on snatch and clean + jerk. I struggled like fuck and my technique sucked and my shoulders hurt like a bitch. They feel better now that I'm squatting and my squat is decent.
I guess it's just a non-technical day? Write it off as a shit workout?
Could i get a form check on my drop snatch, and high pull, how is my positioning?
https://www.youtube.com/watch?v=G-wlHDxL8vo
https://www.youtube.com/watch?v=acT12Y1Rg9I
>>35553196
Bad workouts happen. I have days where I miss cleans at 110kg at a max of 140. If you have a bad week, probably time to deload a bit.
Rest and stretch shoulders, make sure to eat and sleep a lot.
>>35548130
looks ok, keep hips forward, don't initiate with your back
>>35553355
Pull vid doesn't work
That wasn't a drop snatch, that was a quarter squat/push press/overhead squat hybrid
Drop snatch is literally that, a drop. No press and slow ohs.
>>35553444
My shoulders feel better. All I did was snatches for some doubles (failing lots.. I got the hang of it again though before going to clean + jerk) then clean + jerk for singles (with terrible form, well, particularly the jerks, cleans seemed okay). Then I just did 5x5 back squats at 80% which were pretty easy and fun. Once I stopped supporting weights overhead my shoulders felt better. They actually feel good now, but maybe it's just because they don't hurt anymore.
Maybe it was just my shoulders realllly stretching out?
I also don't feel that stable (not as stable as last workout) supporting weights overhead. Like I really felt it supported by my upper back, I still had it supported by my back this workout, but it felt shakey and unstable. It kept going forwards or backwards. What do should I do?
Just support more weights OH? This is only my 2nd workout really doing both the full classic lifts. More work for my upper back?
What's limiting me here that I can throw some more volume at?
>>35553524
https://m.youtube.com/watch?v=G-wlHDxL8vo
Thanks for the great reply anon, here's my pull vid.
>>35553355
high pull needs to be much closer to your body, its way out front on almost all parts of the lift
that was a SN PP plus OHS, not a drop, try drops w/ just the bar to start
>>35553660
What am I on about? It's likely technique.. I think I didn't let my shoulders rise enough. I'll figure it out next time
ive been looking for a good progression program to get started on. im pretty new to WL and ive really only been able to fuck around with it since i couldnt find a good program to work with. i was looking at 5/3/1 but i couldnt find any that were specifically for WL.
does anyone have a good recommendation for a beginner lifter? (70/92 classics 111/147 fs/bs)
>>35553709
These are the types of replies I love getting, thanks bro I'll do my best to impress.
>>35553990
Catalyst Athletics Starter Program
>>35554081
np senpai, also the lighting in ur vids is kinda shit, duno if thats just your gym or what
>>35554148
>>35554148
Will fix for the next posting
Second time trying cleans / power cleans, can I get a form check?
The last two are power cleans
>>35554428
that fucking torso-leg length
i doubt you'd ever break your wrists when you fail a clean by hitting them on your knees unlike us with short torso long femur
keep the bar closer and you're letting it crash on you, read the blogpost yasha in op about muscle snatches
>>35540602
>grill with no hint of musclemass repping 3plaet
I'm starting to think strength is just technique, losing faith here brehs. Help
>>35554480
>belt
you dont need muscles that way
>>35554480
>no hint of musclemass
you gotta be fucking retarded new years resolution type to believe that
she's one of the tallest ones in her weightclass and look at her traps in that video
>>35554461
Thanks. Yeah I do have pretty short legs compared to my upper body lol. Helps alot with squats and deadlifts I feel
>>35554478
What a champ
>>35554500
right.
>>35554546
Alright, she has traps, but still a flatter ass than most dudes and I honestly cant tell from her legs that she has ever done a squat in her life.
Starting to lose alot of respect for "strength" lifters if all it takes is lucky proportions and technique.
>>35554739
Nigga what
>>35554739
>lucky proportions and technique
yeah i guess ur right 135 squat just came from luck, she wasn't lifting full time or anything just literly luck she decided today i squat 135 and she got lucky and made it because her technique is product of luck too
I did jerks today, they sucked. Jerks are a bit more complex than I thought. My snatch is a bit messed up too but I feel that it will get fixed just by snatching more.
My jerk is awful though. #1 my bar path is shit, it isn't straight. It goes up then back, #2 at least today, I didn't seem to be splitting deep enough, it was retarded, I think that's part of my other problem, which is me pressing it out with my triceps at the top. Any excercises to help me out with getting it right?
Light presses and push presses striving for perfect form for the bar path you think?
Do you guys have any good dynamic stretches or drills to deal with tight hip flexors?
>>35554428
mirin those femurs brah
>>35554886
>straight
a straight bar path when jerking is shit it'll leave the bar out in front of your face
https://www.youtube.com/watch?v=tyz4oMaRvDQ
https://www.youtube.com/watch?v=CW_EM_v4bjc
the first vid is bar path 2nd one is technique
>>35547805
Not necessarily bad but you want a controlled descent, your choice if you want speedy or slowish. Divebombing didn't mess his knees up, it was the constant high frequency high volume and high intensity training without end that took its toll.
>>35550565
Not entirely true. I do squats 3 times a week and I have an overdeveloped ass compared to everything else, even legs. But I guess that's my Hispanic genes at work as well.
>>35550808
You know Dmitry Lapikov said that he was accompanying Klokov to worlds because he promised Klokovs wife that he wouldn't let Dima Klok flirt with anyone else. He cock-blocked him a few times at Houston
>>35555004
they were talking about the black lady beside lapikov
Anyone got a program that works in several phases or blocks? Preferably one that has a beginning first week or maybe 3 weeks on technique, then hypertrophy (high volume low intensity) for 3-5 weeks, strength for 4-6 weeks (moderate volume and intensity), power (lower volume higher intensity) for another 3-5 weeks and then peaking for a meet for one week? I like to have a greater focus on pulls than squats and even the classics, because they're rather behind in terms of weight and when I did pick them up the rest improved dramatically. Frequency would be between 3-5 days a week, maybe 3 main days and 2 bonus ones on Tuesday and Saturday.
My lifts are
Snatch 70kg
C&J 85
Clean 90
Snatch Pull 110 (high pull 80)
Clean Pull 125
Push Press 70
Ohp 50
Front Squat 120 (115 paused 2 seconds)
Back Squat 145 (120 paused)
Deadlift 160 double overhand.
Bw around 73-75kg
>>35555037
you need to work on getting stronger. period. your lifts are all weak af. sorry m8 but that's the truth.
>>35555056
That's the whole point why I made this post.
>>35554898
t-thx. I never knew my legs were comically small untill I started working out and had people comment on it, feels weird.
>>35554753
Never said technique was luck, that comes from practice. But obviously, eating at a surplus and building actual muscle isnt a requirement to do well in the sport. Not that there is anything wrong with it, alot of sports require "just" technique.
Just abit odd to know that some guys think their squat means they are strong when it can be done by a dyel teenage girl.
>>35555037
the program torokhity is releasing week by week will be similar to this, you could do that
>>35555092
>isnt a requirement
yeah mattie just eat cakes like her ig name suggests
standing up 130kg is all technique that's why all guys who can bsquat 130kg can clean 130kg because they have technique and luck
>>35555092
>mattie is DYEL
>has 2 US records
>dyel
i cant tell if ur trolling or dumb
>>35555162
Chinese girls make her look dyel.
>>35555294
the chinese make everyone look dyel, i dont really see what youre trying to argue
>>35555383
She is dyel by world standards. You should only hold someone competing on an international level to a world standard. There are 41kg chinks posting her stats at age 14.
>>35555413
No there aren't.
>>35555413
ok, that i agree with, but just saying "oh she looks dyel" "lifting is all luck" is kinda dumb
>>35555454
Kek. Shows how much you know. Try watching some of the female teams training videos. They are doing shit and training harder than any American male. They are put through literal hell and back.
>>35555454
There is a video of a 95 lb 13 year old Chinese girl back squatting 345 lbs 3x her body weight.
>>35555554
is she hot?
>>35555656
Pretty hot
>>35555115
There a link to this?
>>35555128
Exactly, there's not any real strength or mass required to do any of it.
>>35555162
she LOOKS dyel, you knew this was the point. Don't be retarded.
>>35555868
>no strength required?
wtf?
https://www.youtube.com/watch?v=7uUU6Gmgzu0
could you do this if you had the same perfect technique?
hurr durr?
>>35555092
The big three and olympic lifts are a terrible measurement of strength. With the right leverages and technique, you can literally have the musclemass of a teenage girl and do well above 1/2/3/4 plates for reps.
Pic related.
If you really wanted to measure strength, you would have to use machines or a very strict and simple excercise that requires no brain. There are very few of those - so strength will always mean Technique, leverage and "real strength". Don't get too impressed by those fat manlets who can bench and squat 3plaet/4plaet, they probably don't have any real world strength or even half the mass of anyone doing proper strenghttraining.
>>35555959
What do you consider proper strength training?
>>35555902
Nope, that guy has some serious mass and manlet proportions on him.
>>35556000
Lu is like 5'7. Not even that big of a manlet desu. His bone structure is very narrow though, which makes him dense as fuck.
https://www.youtube.com/watch?v=kAZi2qtLMYE
we are talking a guy weighing 77kg with a training max 305kg back squat. 4x bodyweight. Are you saying that is more technique than strength? I honestly don't understand.
>>35556030
>5'7
>Not that big of a manlet
No but for real, I'm just trying to make a point that you don't necessarily have to be strong as fuck to have a big squat. Strength, in this case being the output force from your musclemass.
Technique, CNS efficiency, leverages, even bonestructure plays a large role. That guy who has a great benchsetup and easily does 2plaet for reps might not even be able to do 40 kg dumbbells on DB BP and might suck balls at DB flies because his pecs are just not that muscular.
Lu is swole as fuck, but I would still argue that any regular guy with his musclemass would have trouble doing half that weight - especially if they are taller.
>>35554903
I see.
So it going up then back is normal? I guess I just need to smooth it out.
Whats your fave video to get into the rack position guys? I just cant do it, my biceps are full length and my wrist is super big too.
Im forced to do a very wide grip which makes my jerk weird.
>>35556443
Show us how a conventional front rack looks for you, when it's not super wide.
>>35554428
>5kg
Okay. Mature
>>35556592
I cant do it. The bar would be like 4 inches away from my body
>>35556718
Okay, you'll never be a weightlifter. Sorry.
>>35556766
Should I just focus on snatch then?
>>35556782
Literally 0 people cant hold a front rack. If you need it to be wide so what.
>>35556718
It sounds like flexibility issues, just practice it over and over and over and work on lat, shoulder, tricep, biceps stretching and flexibility
>>35556837
It is. Also I have very short fingers.
Its easier for me the heavier the weight gets. The weight kind of falls into place.
>>35556443
https://www.youtube.com/watch?v=4TMRiD0ThkY
torokhtiy has video on the jerk about how to properly rack it watch that too
the yt i linked explains why you gotta fs with straps
>>35556443
https://www.youtube.com/watch?v=D9O6Wj44JZ4
i found the video
>>35554888
Lunges, bouncing Bulgarian split squats. Be gentle, obviously.
>>35557258
>>35557281
thanks
>>35555959
God damn /owg/ has been attracting some stupid fucking people lately.
Guys what do you consider 1/2/3/4 of olly?
>>35557420
60%/80% of best back squat, respectively
>https://www.youtube.com/watch?v=QmWoRrJ8zew&feature=youtu.be
form check pls
sorry that it cuts super fast, phone ran out of storage space
>>35557554
private.
>>35557340
tru
>>35557678
sorry, try now
>https://youtu.be/QmWoRrJ8zew
>>35557678
Who do you have problem with most in /owg/ lately?
>>35557699
not anyone in particular, but the general idea that if your arent 1st in the world then your absolute fucking garbage and should stop competing, just a really bad mindset.
also this whole idea of doing well in the sport is all luck, thats just dumb as there are many factors that will change your chances of being good.
>>35557757
Do you still like Mattie webms?
>>35557698
your pull is kinda stuttery,
fast, then slow around the knee, then fast
it needs to be constant up until youre near your contact point at which point you will be increasing power.
extension/catch looked dece, get a better vid and well see
>>35557816
will do. i think i was just focusing on delaying my pull since i tend to extend a bit early. thanks
>>35557784
they're fine, i barely watch em desu, dont really care if theyre posted one way or another
>>35557839
Oly boi you disappoint me. You should get more enthusiastic about our sport.
I recommend you start watching the daily Matties posted here.
Maybe one day you will be successful and we will post webms of 85kg Oly boi.
>>35558001
will do! ill b 105+ in no time w/ all the mattie watching
>>35558100
Thanks for understanding, friend.
>>35554428
So these are the plates the chinese paint red
Been learning some Olympic movements from my stronk friends recently.
Did Cleans with them for like two hours straight yesterday (I'm 85kg, got up to 45kg C&J Cleaned 50kg couldn't Jerk it though)
However I can't catch it properly because of my mobility - can't rack front squat
Any help?
>>35560329
S T R E T C H
T
R
E
T
C
H
you giant fucking faggot
shaking my head baka desu ladfam this info is in the OP
>>35554478
Fucking great effort tbf
https://youtu.be/sIcX8suBk6ss
Can I get a form check??
>>35560900
kinda hard to tell, looks pretty good, possibly try to keep your wrists straighter, looks like bar might be sitting in palm instead of like how beautiful man justin teaches us to hold it
squeeze glutes and keep shoulders internally rotated, push head through
if you want a form check in the future try to take video from 45 degree angle
>>35560900
nice muscle clean.
>>35561029
I use a thumbless grip and squeeze glutes. The head drive part I can implement. I grip the hell out of the bar and push through my palms. Is this correct??
>>35561089
...suicide grip for ohp why, that just seems unsafe
idk man, if it were a snatch, or a clean & jerk i could help, i dont ohp very often
I've just started doing power cleans and my best power clean was my body weight (80kilo)
I started SS as I've never done them before and thought that would be a good way to train them.
Now the problem I've ran into is that 5x3 is killer and doing it twice a week is also killer.
Is it because my PC isn't necessarily at a beginner level as my deadlift is strong enough to allow me to PC my body weight for my first?
Should I do an intermediate program for power cleans?
Should I not be going so high for PC seeing as I've not spent long learning form other than reading a few books and recording myself a handful of times?
What's a good intermediate progression scheme for power cleans?
>>35562149
Pls help
>>35562149
Please hope me.
I can't do anything until I get help :/
How many times is it acceptable to hit yourself in the throat when practicing cleans as a beginner?
>>35562149
Most people here use power cleans as accessory lifts, you don't try to progress them.
Building your back squat up will give you a higher power clean. Also do heavy BB rows.
>>35562479
Really? Why are they a primary lift on SS?
>>35562442
Zero
>>35563178
sam looks better than mattie
>>35556139
you need to understand that "strenght" does not come from muscles. It comes from your nervous system. Strenght training is primarily training the output your nerves can deliver and you only need enough musclemass to perform without getting fucked. Bodybuilders are not the strongest people as you seem to assume.
>>35563489
that's also more to do with the different type of hypertrophy bodybuilders get from their rep ranges
>>35539309
clean formcheck :
also, can i just do front squats until i really get the form and the flexibility to perform the clean correctly?
>>35564464
>>35539309
i'm retarded and i forgot the link : https://youtu.be/UICH8hRyxm0
>>35554428
you jump forward. you want your feet to remain in the same lateral space, just to go wider for your squat stance. youre not getting a full hip extension either
also you get literally nothing out of cleaning such pathetic weight. id start doing hang cleans or cleans off blocks just to get the extension and the pull down
>>35564474
not bad but it looks a bit like u hip clean .. try to not bend ur arms at all in the beginning untill end of clean pull
overall good
>>35564964
holy shit
