/OWG/ - A thread for the discussion of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>Husbando edition (aka thunder thighs pt2)
>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
Red Lights
>>35575886
First!!!!!!!!
My gym got a pair of 10lb bumper plates and a light bar thats gotta only weigh like 25lbs
so happy
u guys font even know i jerked off and come onnthe plates to claim them as my own
>>35628026
clean and jerk formcheck !
i'm sorry that i have to post so many formchecks but the movement is starting to feel better and better every day and i need opinions.
https://youtu.be/z232sf8UxZw
Are you guys going to the Olympics?
got a question
as i get used to the work capacity required for weightlifting, i want to gradually add another day or two to pic related. i was thinking maybe hang snatches/power cleans after day 1 and vice versa after day 2. does that work?
Why is it OWG. Should be WG or WLG no serious weightlifter calls it olympic weightlifting
>>35628558
so people dont come here and post barbell curls formcheck because 99% of people thinks weigthtlifters are bodybuilders.
at least the title keeps newbies away
>>35628598
I never understood that. It has always been three distinct things: bodybuilding, weightlifting and power lifting. When did weightlifting suddenly merge with bodybuilding.
>>35628973
it never did, tell a person you do weightlifting and they will think you just fucking lifts weights because no one know what weightlifting is.
also the sport is called olympic weightlifting, in my country at least
Who will win -105kg in Rio?
REMINDER: It [spoiler]won't[/spoiler] be Ilya
>>35629082
ilya total is like 10 kg above all the others mate, he either bomb or get gold
>>35629039
This
>>35629175
nurudinov?
>>35629082
Klokov if he competes
>>35629201
ilya is undefeated and he will stay so
at least i hope, he's such a nice and funny guy, he deserves the best
>>35629208
klokov wont compete ya nut
https://www.youtube.com/watch?v=ZPyX5bqCkb8
is this the greatest performance of all time?
>got snubbed on going for 177kg snatch
it politics
>>35629276
greatest performance was either
tians 218
or
ilyas 242
>>35629430
his 242 is better than his 246?
lmao
>>35629560
Yeah, the circumstances around it. the 242 was really clutch, same with tians 218.
>>35629276
Naim ofc
https://www.youtube.com/watch?v=jKsT-zG-w0k
and then
https://www.youtube.com/watch?v=aFtJRSTe0i4
>>35628026
any useful stretch for quads? mine are pretty tight and the stretch i see everyone doing ( the lying one with the shins under your thighs hurt so much i can do it only for 5/6 seconds.
>>35628530
How the fucking hell can you learn the lifts with such atrociously low volume.
>>35630147
senpay, i'm not that guy, i want to ask a question.
atm i'm doing 24 snatch doubles and 30 clean and jerk singles x week, + at least 25/30 warm up reps every week.
is this enough volume to get a solid tech?
>>35629208
Nigga Klokov retired.
>>35630147
i know, i dont like the volume. ive added like 5-6 sets on the first week and 2-3 more in the next weeks
Is the 70s big transition program any good?
Will I lose my gains while I am learning? Will I become a chestlet?
I really want to get into this, but I also want to be a big guy : ^ )
>>35629430
Tians was good cos literally the only time he fluked that jerk will never recreate it bomb squad in da house now bois
>>35630783
My main compounds are decently strong. I imagine my squat and press strength will be maintained, but deadlift and bench will probably shrink, ya?
Comin off 531BBB If that matters
>>35630147
That routine isnt for total noobs tho?
And I guess for anyone else doing it you're getting volume from warmups too
>>35630807
what the fuck? Can you please re type this in english? With at least half decent grammar?
>>35630844
Tian's 218 was good because it was literally the only time he didn't fluke the jerk. Now bomb squad in that house!
Right? i dont know
>>35628379
Nice lift.
Only criticisms i'd say pick your feet up more on the extension, try to actively pull under the bar and get your head through faster on the jerk.
>>35630908
>pick your feet up more on the extension
Eh, depends on the lifter. Don't give this out as concrete advice.
>>35630926
Fair enough, I'm no coach.
This is always the advice I've been given; up on toes, tall as possible, stamp feet.
>>35630960
Most coaches don't advocate stamping cos some noobs stamp for the sake of stamping and end up donkey kicking and shit
If you stamp as a by product of extension+getting under fine, likewise if you barely move feet.
>>35630783
Please help, I'll reward with rare Mattie if that's whaf u autists like
>>35631440
Just stretch chest alot so it doesn't cause trouble with overhead position
>>35628026
Hi guys, is there any way I can combine weighlifting and bodybuilding? I'd like to try that for my next blocks.
Are there any books/articles I can read about that?
Thanks
>>35631488
No there's no way to do it.you're body would implode if you try
>>35631488
watch all of klokovs youtube videos ;)
>tfw no one at my crossfit gym likes me
kek
Hey /owg/ been a while since i posted on here
need some pointers on my C&J that i did today
First is 120kgs
https://www.youtube.com/watch?v=LuErCTzScEs
Then i tried 130kgs for an ugly jerk
https://www.youtube.com/watch?v=PF1lAsnVIC0
Are there any tips i can get on how to get a better Jerk and more power on it?
>>35631763
everything just seems slow
Guys...
Best place to buy a OWG bar and plates?
Thinking of making a homegym... Seeing how there are no WL gyms near me.
Budget is about $500... The floor is tiled but I have this sort of plastic/rubber puzzle pieces that are used for gym flooring and stuff so I plan on using that as a platform since I'm not sure I can afford one. Already have home made squat racks.
I'd appreciate the help, /fit/izens.
>>35631488
Throw BB work on at the end of your regular workouts. One or two 'isolation' exercises for as many reps and sets as you can stand. You can vary every day or try and progress a few specific exercises over the course of your block.
You're not going to balloon up, but you'll see some mass increase for sure.
>>35632468
You're nut going anywhere with a five hundo budget.
Best cheap bumper plates available in America are the One Fit Wonders from Fringe Sports. The black ones are only available in pounds, unfortunately. You can get a 350lb set for like 500
You have options for bars. I, for one, am very happy with my Rogue bearing bar. It was about 550, unchromed. The Klokov bar is a bit cheaper, but I've seen mixed reviews.
>>35629587
While both of these were clutch performances, ilya's is a cut above, to have the world record broken twice, then have to set a third new world record in the same lift to get gold, probably one of the greatest performances of all time
>>35630783
70s big transition is what I did before switching to wl. It's good, easy, basic, I'd reduce intensity and increase volume on squats tho
>>35632580
>not going to go any where with five fiddy
Damn. I guess I'll save some more. Thinking of selling some stuff/getting a job.
Who else homegym here that care to chime in? I'd be thankful.
>>35631763
cal strength tier
>>35632580
But senpai, what about the MDUSA barbells that sell for like 290$???
>>35632955
What you mean ?
I just want tips
>>35633094
Dont worry bro, looked near max so its ok.
Just make sure every rep is as clean as possible
>>35633008
Never used one. But I figure if you're going to spend the money, you might as well go for the bearing bar.
>>35633397
Thanks!
Also, Ive done SS before with a lot of success, used to love powercleans. But, I'm currently DYEL again. I don't think I have to buy 500lbs worth of bumper plates. I think that 300lbs or 250lbs are okay for now while I leave DYEL skellington mode again.
If I were to get about 300lbs or 150kgs, how many pairs of each color would you anons suggest I get? Last time I really liked having even 1/2 lb plates so I could go up on my lifts 5lbs at a time. Enough plates to be able to do that up until about 300lb should be good.
I'm doing the numbers and I have to ask, should one always try to put the weight on the bar using as least plates as possible? As in, if one wants to put 65lbs on the bar, is it OK to put two 15s, two 10s, two 5s and two 1/2lb plates? Cus if I can pile up plates like that, it would be cheaper cus I'd be able to buy a smaller number of plates.
>>35633942
>1/2 pound plates
Sorry, I mean 2.5 lb plates. To go up in 5lb increments.
>>35629276
>>35629594
These.
I'd like to add Yuri Vardanians 405kg total at 82.5 bodyweight.
https://www.youtube.com/watch?v=ISvwEH3N9Bw
For an individual lift, Blagoev's 195.5kg snatch at 90kg.
https://www.youtube.com/watch?v=WqeNosKf0mI
Form checks please:
Snatch:
https://www.youtube.com/watch?v=0z-yytXsLdQ
C&J:
https://www.youtube.com/watch?v=IXX2imuPfAs
Working on extending fully/not pulling early. After that speed, speed, speed.
Also think I dip too low don't get the split low enough in my jerk.
Okay I've been at the gym for a few months now. I'm still not getting it guys. I've gotten a LOT more flexible but still my squat and deadlift form isn't perfect yet, and we're talking with light ass weight. The oly lifting coach will give me pointers and shit when he's there, but usually he's busy helping the scompetitive guys.
I'm 19 years old, 6 3 and kind of lanky.
Is this even normal or am I just tash? I really want to get into the sport like you guys, but still can't get the fucking squat or deadlift right. Feels bad man
>>35633942
i think you're going to find you'll run into a few problems without a coach but you can only do with what you have
if you don't have a tablet or a phone with a good quality camera you should look into a camera that will take high level videos because you're constantly going to want to be either posting form checks here (good luck) or comparing them to videos of other lifters to see if you're doing the same movement, as well as watching A LOT of videos on how to snatch/ c+j
as far as plates go i can't recommend any because i'm not american but a pair of each color +5kgs and 2.5kgs and 1.25kgs will take you up to 177.5 and you won't be doing anything that requires more weight than that for a long time, it doesn't matter that much if you're using one red or a yellow and a green so long as you're doing the same on each side
>doing it on tiles
either find somewhere else to do it or say good bye to those tiles, even with a good platform you'll probably destroy them
>>35634299
probably because your a tall dude, keep at it. getting more flexible is a good sign
>>35634299
deadlift?
anyway as >>35634653 said you're just tall
besides, its a skill and the only people who actually have perfect form are the people who have been doing it for ages (years and years)
reminder to post once every 5 hours
>>35634299
sure your not going to worlds however you can still get pretty good at it. keep at it senpai
>>35628026
Gonna leave this here:
Found a new lifting group called Band of Barbells... they're on Facebook.
>>35634299
Well you should be linearly progressing in weight while working on form, it will come as the weights go up. SS or SL or any basic beginner WL routine will do. You also need to be eating a lot to fill out that frame with quality muscle - this will change your leverages a bit overtime (you'll squat less deep when your hamstrings get bigger) but that's ok.
That said, eventually you'll want some form of linear periodizeation, with 2-3 months spent on hypertrophy
>>35634278
Hard to tell and I'm a beginner myself but I think you could have a more of an aggressive extension it looks quite slow
if i use the texas method intead of a 5x5 across 3 times a week in the dan jhon novice program, can i add more snatch and c&j volume?
it would look like that:
snatch 8x2 3x1
clean and jerk 10x1
front squat
press 5x3
3 times a week
BSrm td senpai
prev best is 130x3
im still kinda sick td so we shall see
>>35639236
3RM*
>>35639236
I think u got dis breh go go gogo
didnt get much response last time so here it goes
form check
p snatch
https://www.youtube.com/watch?v=Rf2xCOmVHqk
>>35639800
Not enough weight.
>>35639800
Yes that looked p good. But atleast add 5-10kg and ask again
>>35639903
will do. i think im underestimating myself with snatches, these were supposed to be full snatches since i didnt think i could power them
What do you guys think of this program?
Hypertrophy phase 6-8 weeks
Monday
Paused No Hook Muscle Snatch 6x2
Double Paused (ankle & knee) Snatch SLDL 8-12x3-6 45-60 seconds rest
Snatch Grip BTN Press 6x6
Paused Front Squat 6-8x6-8@60%-75%
Wednesday
Clean & Press 6x1+3
Paused Narrow-Grip Clean deadlift 8-12x3-6
Jerk Grip OHP 6x6
Squat 4-6x6-10
Friday
Paused Snatch 10 min EMOM doubles
Clean & Jerk 10 min EMOM doubles
Front Squat 6-8x6-10
RDL 3-6x6-10
Strength phase - 8 weeks
Monday
Paused Hang Snatch 6x2
Paused Snatch Pull 8-12x3-6
BTN Snatch Grip Push Press 6-8x3
Paused Front Squat 6-8x3
Wednesday
Paused Clean & Paused Jerk 6x1+2
Paused Clean Pull
Push Press 6-8x3
Squat 3-5x5
Friday
Snatch 6x2
Clean & Jerk 6x1+1
Front Squat 6-8x3
Double Paused Deficit Deadlift 3x3-5
Peaking phase - 3 weeks
Monday
Paused Snatch 6x1
Snatch Pull 6x3
Snatch Grip BTN Push Press
Paused Front Squat DM 3x3@85%
Wednesday
Clean & Jerk 6x1
Clean Pull 6x3
Squat DM 1-3x2-3@85%
Friday
Snatch 3x1
Clean & Jerk 3x1+1
Front Squat DM
Deadlift DM
>>35639679
everything was shit
but seeing as im sick it wasnt thaaaat bad, i have vid of 85%sn/cj that ima post
>>35640888
Checked
>>35640888
new webm for retards lets me rotate, yay
65kg
>>35641218
Looked v easy and caught quite high, maybe work on actively pulling under more? Gj tho
>>35640888
yay it works
87.5
>>35641218
>>35641278
are these your maxes? if so you're me
>>35641310
iirc olytwink is somewhere around 80/100
>>35641310
these are my 85%, while being sick (i feel like 6/10 rn)
>>35641324
78/103
>>35641324
ah interesting. those r my goals for may
what weight class is he?
>>35641337
69(65.1 when i hit those numbers)
>>35641369
ah. im around 72 kg right now, trying to get as close to 77 without fat as i can
>>35641369
Why aren't you 105 yet?
is there anyone who trains on their own or for fun/not under any organization and has near world record lifts? Outside of Clarence Kennedy
>>35640276
Bump, I tried to base this off of Juggernaut Training Systems videos on making programs.
>>35641844
Doubt it. Clarence doesn't just train for fun BTW, he does intend to compete but he has beef with sport Ireland (also juice)
Several international level lifters coach themselves/auto regulate
>>35629811
dragon pose
>>35629201
Entirely possible
Nurudinov will have to snatch 197+ to stay in within striking distance on c&j
>>35642453
His 239 wasn't very hard
Ilya would be in trouble actually if he can't keep up in th snatch
form check on 1st and 2nd pulls, pls
>>35642537
wider grip pls
>>35642547
wait really? why? i have 6' wingspan, which is redic for my height, so i can easily snatch with grip touching the collar (?)
might lose stability if i'm that wide, though
is it worth going to a crossfit gym to learn oly lifting?
My friends have been coaching me on Oly lifts
It's very fun to try and I really wanna get into it now, even though I am new and weak like babby
>>35642533
What is up with Ilya's Snatch?
Do they just not make him put up numbers close to 200kg because they know his C&J will recover it? Or is he just a /relatively/ poor Snatcher?
>>35641278
>>35641218
Why are you a trip if you're so weak
>>35642981
yes, all depends on the gym though, one gym i went to they told me not to drop the bumper weights on the platform because it was too loud, current gym has multiple Canadian national competitors
>>35643011
nice
What is an ideal spin on a barbell to be used for snatches and cleans?
Does it have to spin forever or is at least 3 to 5 good seconds of spin enough after a hard flick with the hand?
>>35643126
My only problem is I need better flexibility for cleans/front squats in the rack position, everything else is pretty much fine like hips/back/legs for depth in squats, snatch is fine barring minor wrist/hand pain
>>35643144
It shouldnt spin forever that's not always good
As long as it spins freely enough for a flick of the wrist+a bit more you should be OK training with it. I find the bars that spin badly at my gym I seem to leave the weight out in front more, maybe just in my head.
>>35643050
bump
>>35643144
aslong as it spins freely i would say thats good enough, 3-5 sec of constant spin is great, some bars at my gym wont even make 1 full rotation w/ a hard spin
>>35643145
gl m8, youll b there in no time
>>35643183
That's not that bad for a 69kg jr
>>35643169
Thanks senpai!
I'd really appreciate if you or anyone ITT could post a .gif or webm of what is an OK/ideal spin.
Rippettoe has this video where he oils a 30 year old york bar that is straight and it spins reeeaally nicely.
https://youtube.com/watch?v=CaFpGrZBnrE
At 18:26. Is that spin good? Even after spinning like that, it does stop rather suddenly.
>>35643183
>>35643050
im not even that weak though, was like 2 spots off of going to junior nationals
>>35643211
maybe not the best position from which to give advice though
>join cross fit gym
>feel like watamote
Am i the only one that feels this way?
>>35643240
I mean it doesn't seem like we are swarming with pros, so I'll happily take his advice being a noobie. Not solely of course.
>>35643309
>tfw no qt Ilya or Klokov trips ;_;
>>35643322
We can dream
>>35634278
You bump the bar out quite far in the snatch. Work on keeping it closer
>>35640276
Bizarre. The exercise selection seems completely arbitrary and the periodization doesn't make sense for what the apparent goal is. Volume is all over the place, especially in the hypertrophy phase, and frequency is low for no apparent reason.
Hello friends
I'm a Judo & BJJ guy and I've been weight training for a little bit
Apparently Weightlifting exercises are great for explosive strength, would they benefit me much? From what I can see/I've read I feel like I won't benefit much from Snatches/Jerks other than doing them for their own sake - but gitting gud at Cleans would be muy bien
>>35643438
Do clean pulls for maximal weight.
>>35643438
Actual olympic weightlifting exercises, like clean and jerk, yes. Generic "weightlifting" as bros define it, no.
>>35643240
Haha but who here is? There's more to this sport than pure numbers when it comes to giving advice. You think that Kazakh head coach ever lifted as much as his lifters?
Ob is a nice kid, has a decent coach/team mates himself, knows how it is to be learning, is v close to national qualification, and is far more efficient in his technique than most of the trips with better classics numbers.
He doesn't preach what he says as gospel, just gives advice as he sees it, take it or leave it.
>>35643238
>I'm not that weak!
>I ALMOST could have qualified as junior in one of the least successful countries in weightlifting!
Come on m8. I like you but you lift less than 58/63kg junior girls all over the Americas
vid (dot) me (slash) CkEH
vid (dot) me (slash) NqB0
no h8 pls
but BE HONEST
if someone did a webm conversion i would jizz my pants thx
and FYI: the snatch is 75lbs or 85lbs (not sure how much the bar weights, but it's the bar with 10lb bumper plates, and 2x10lb change plates) and the clean + jerk is 95lbs (45lb bar + 10lb bumper plates + 15lbs each side in change). I'm 6 foot 1 inch at 165lbs.
sorry for the imperial, I am metrically impaired
>>35643481
nigga did you not see that I understood the difference between lifting weights and Weightlifting in my post referring both to "weight training" and "Weightlifting" as separate entities
>>35643509
Except why should i compare myself to them when im not american?
>>35643509
And there's girls in those categories out lifting you too anon
Who made you in charge? You probs lift less than ob at a higher bw
>>35643581
Youre north american you faggot
Im canadian just liek u and I consider myself american
>>35643543
fuck I am cringing reading my own post from 10 minutes ago.
What is wrong with me.
if i am a 69j and have numbers similar to ob can i trip too
>>35643774
If u want idc
>>35643581
Why do you refuse to admit you're weak?
And you are part of "the Americas"
>>35643939
>join cross fit gym
>feel like watamote
Am i the only one that feels this way
>>35644002
Idk who that is cos I'm not an autism weeb
>>35643486
>far more efficient in his technique
shut the fuck up
he's only "efficient" because he's weak as fuck
if i squat 60kg and snatch 40 i'd be more efficient than all u retards but i'm actually strong so i dont
>>35644588
what are your lifts, just out of curiosity
>>35644588
Excuses m8. Noone here is snatching elite level with a 270kg bs, face it the majority of you just fucking suck with your technique cos you did pl for years and can muscle 100kg over your head like its a big deal
>>35644974
He won't tell you, this dumb pos has been here ages talking shit yet never once posted how much he himself can lift, he's a pussy
>>35645066
kek
>>35643543
PLEASE RESPOND
OLY BOI PLS SOMEONE
IS MY SNATCH BAR PATH TOO WILD?
HOW DO I FIX THE BAR GOING AROUND MY KNEES IN THE 1ST PULL OF THE CLEAN?
>>35645163
You made your videos too hard to access. Most people are too lazy to click a YouTube link let alone decipher the links you posted.
>>35645163
make em a webm,
https://gitgud.io/nixx/WebMConverter
>>35642537
bump? form czech
>>35645163
basically you need to push knees back a bit and stay a lil bit farther over the bar, and you need to use more of your arms/shoulders after you hit your power position to pull the bar up/slightly back. rather than your arms staying basically completely straight causing the crazy looping
>>35645163
also for cj
you dont hit full extension/you start getting under the bar w/ knees still bent
for the jerk your drive/extension looks dece
for catch your back leg needs to be more bent and your front knee shouldnt track over your toes
in jerk recovery you move front foot first, then back foot. this becomes easier once your split is more evenly spread.
catching on your back looked kinda sketch desu, either drop it to the ground while in control(dont slam) or catch in the front rack pos.
take more vids/make webms
>>35645403
>>35645423
cant, on mobile and i dont know how to remove the audio
>>35645798
shoulders more forward? less vertical back angle?
should i roll the bar more forward so my arms are still vertical?
>>35645926
still working on jerk, i just started jerking, just started the oly lifts in general really. i find the split really unintuitive. you sure i didnt dip too deep in my jerk? looked like my knees bent too much.
as for the clean, i used to do a lot of power cleans, so im not trying to catch the bar as high. so i guess im just not trying to pull it as high. I think I rather not fully extend and catch it low than catch it up high. Maybe thats wrong though, maybe I just need to dip faster?
also yeah, lowering it was retarded. I guess I was gonna try to lower it BTN but then I realized it was way too far back and I was gonna fug my shoulders so I tried to make more surface available on my back. I usually just lower it on my front delts (under control as to work my delts/triceps some too..), but for some reason i wanted to put it on my back and rack it (instead of in front and rack it, i racked it since that was my clean + jerk)
how is my snatch? to me it looks good, other than the bar path being a bit "swingy" and my arms not looking like their straight overhead (but holding the weight OH isnt exhausting my triceps, so i think its fine)
>>35646244
for snatch, yes/yes/no
for cj maybe a lil too deep, and its rly light so that might b one reason.
and ur snatch looks alright for noob, not fuckin horrible but not good.
>>35646415
more weight? lrn2split deeper so I can actually jerk non-laughable weights
and can I improve my snatch? just snatch more? or any corrections that I can make?
and what do you mean by yes/yes/no? im tired m8. going to bed pretty much.
>>35646468
>shoulders more forward? less vertical back angle?should i roll the bar more forward so my arms are still vertical?
yes/yes/no
yes more weight, yes you can always improve your form no matter what
>>35646244
Holy crap you wrote all that on a shitty mobile touch screen keyboard?
Commendable.
>>35643437
Well I'm trying to gain muscle and GPP with high volume lowish intensity squats, pulls, and assistance for the snatch & clean & jerk, hence the muscle snatch and pauses. Strength phase would be a mix of SS and TM in terms of periodizeation, and peaking would go towards a daily max esque routine for 3-4 weeks. Goal is to gain size and strength in all areas minus bench cause it's not my thing.
>>35647106
Also frequency is low cause college life and work let me have 3 days a week to train.
