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/owg/ - Olympic Weightlifting General
A thread for the discussion of the sport of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>scalpular retraction edition
>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
http://www.chinfl.blogspot co.uk/2013/07/how-into-weightlifting.html
http://www.reddit.com/r/weightlifting/wiki/faq
https://www.dropbox.com/sh/mjgz5nmcikhhvnu/28iq3URWUW
>helpful blog on some technique quirks:
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
Commisar's notes on the Meme Method
>http://pastebin.com/u0jiY8sM
>>36524147
mirin my imbalances?
>>36524147
Weight?
>>36524184
the webm kinda cuts off
https://www.youtube.com/watch?v=NPGn2lQFFdY&feature=youtu.be
this was too big for webm
>>36524415
in the filename
>>36524147
>>36524184
oly lifts make one feel stronk without being stronk. not hating on lifts but throing that out there.
Hey guys, im having a weird problem. Every time i clean i get really light headed. I've been weightlifting for ~6 months and it just started happening recently and it is worse on lighter weights.
anyone know why?
https://youtu.be/deurKv_p4jQ
can u scrubs lords find errors that i am not aware of?
>>36525730
the bar moves in front of you slightly during 2nd pull. also just slow in general but that will come with time
>>36525730
You just seem like youre not realy into it.
Like get a little crazy. Faster harder... Stop being so asian.
>>36524147
>divebombs, has valgus
>no knee issues
>i descend slowly and never have had knee collapse at all
>had patellar tendinitis for 8 months
honestly just fucking kill me
>>36524510
Stats?
>>36524135
What part of Eastern Europe is that from
>>36525928
russia
>>36525882
comm has complained about his knees hurting b4
>>36525882
Have you tried narrow stance squats like these?
https://www.youtube.com/watch?v=7D5G99NToNw
and the bw quarter squats (hold squat position for 5 min) that gook chink who went to china advocates?
>>36525948
pree sure it was pas who said that
>>36526001
http://chinfl.blogspot.co.at/2016/02/notes-from-china.html
yeye it's from here
>max out tomo
just fuck my shit up
>>36526076
good luck brah
Senpais, should I go up to a 19mm heel or go 16.5? I'm 6'2" with longish femurs if it helps.
>>36526076
Good luck OB
Is it alright to have the bar contact just a tiny bit above my dong, but just under my pubic bone in the snatch? This position doesn't cause me pain in the enxtension, if I take a collar to collar grip the bar rests on my pubic bone and it hurts to extend.
>>36526865
The wider your grip, the higher the contact point is going to be. It's going to be slightly different for everyone anon. Have a think on that and retool your technique.
Going to my first meet next Monday. Any advice for a novice who doesn't even snatch 1pl8 yet?
>>36527006
nope
>>36526730
Aleksey is a big guy desu
For me
>>36526969
The thing is I can't grip wide enough to get the bar above my pubic bone. I need to get my hands out about an inch or so more in order for my arms to be loose and the bar to rest above my pubic bone.
>>36524510
That sounds like the words of a man who can squat loads but can't clean bodyweight
Aka a faggot
>>36527006
Enjoy it. Don't bomb. You're a noob so concentrate on making lifts not numbers.
>>36525882
my right knee felt kinda bad yesterday before i warmed up so i wore knee sleeves
>>36526678
Most weightlifters prefer the 1.9cm heels.
Higher heels increase your "mobility", allowing you to go deeper when you're catching the bar, and to keep yourself more upright by having your hips closer to your ankles (increased ankle dorsiflexion).
On the downside, higher heels can make you feel out of balance (generally only the case with heels over 2cm), and some people can experience knee pain with higher heels.
All in all, heel height is personal preference. But if you're gonna be competitive in weightlifting, you generally want to go for the higher heels as those increase your performance during the C&J and Snatch. But if you have excellent ankle mobility, you can go for lower heels (and if you have bad mobility, go for even higher than 1.9cm).
How do I catch snatch deep, ATG? I have been catching it a bit above paralel and holding it there before sinking ATG. I should be catching it and going ATG and up in one quick motion. Tips pls?
75/90@ fuck if i know
will post webms soon, have fun :^)
Any Brits in here that compete and have gone through signing up to the BWL?
I've just signed up as a club affiliated lifter but it's not asked what club.
Do they send you something?
The website isn't particularly filled with infor or user friendly.
>>36530496
technique, mobility and heavy weights allow you to catch deep
>>36524135
reposting routine because no one answered in previous thread :
A
snatch 8x2
clean & jerk 8x(2+1)
clean pull 5x3
squat 3x5
B
power snatch 6x2
power clean + jerk 6x(2+1)
snatch pull 5x3
C
muscle snatch 6x2
power clean+jerk 6x1
front squat 3x3
D(try to set pr on classics if good day)
snatch 8x1
clean&jerk 6x1
squat 5RM
clean pull 3x3(a little heavier than A)
weight increments are based on the texas method for the squat and pulls, will add weight to the classics singles each time i complete at least 90% of them, same for the doubles and powers
>>36530543
the whole organisation is an absolute shitshow, they'll send you a membership booklet, don't think anyone will ever check what club you're from though
>>36526678
>>36529412
To add to this, a friend of mine got larger heels on his nikes and said yes the catch is nicer but it makes the pull hugely more challenging (he was C&Jing up to 170 so not a noob)
Unless you have shit mobility don't do it
>>36530569
Maybe it's just the weight then. I think I am just weak supporting weight overhead, my shoulders/arms give out and lose structure before I can catch deep. I'm always losing the bar out of balance I find.
>>36530622
Cool beans and yeah it seems a bit ramshackle but as long as they hold comps I can go to its fine, right?
>>36530543
>>36530622
>>36530672
agreed, BWL is a disgrace of an organisation.
Last year they announced BUCS like a month prior to the event and conveniently on the same day as Scottish Open, when most of our lifters wanted to compete in both.
This year they decided that BUCS would have qualifying totals, without really telling anyone, so many of our new lifters who had signed up and been training for it suddenly got emails about a week ago saying they can't actually compete
>>36530496
https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X
>>36530672
most of them are poorly organised and run and they tend to fuck around with he dates and venues a lot but it's better than not competing I guess...
I suppose they do alright given they have no money
>>36530504
miss@75
lmao
>>36530777
make @90
im so slow in both of these jesus
Daily reminder you WILL eventually do this:
http://youtu.be/3sQKCVfzfF4
It's what happens when you unnaturally throw weight over your head because you want to pretend to be a comic book super hero.
>>36530777
Wouldn't have missed if you didn't jump back.
>>36530797
only happens to people with double jointed elbows actually
>>36530719
Kill yourself
>>36530796
how long have you been lifting? weight and height?
>>36529412
Citations needed for 2cm heels being some magic number that you feel uncomfy with
I've used .86 inch heels, the standard .75, and .66 and there was no difference noticed between the .86 and .75
.66 were shit to squat in
>>36530829
how do i know if im double jointed?
>>36531231
https://www.youtube.com/watch?v=L8gs2EpUEHw
>>36531204
just over a year, 5'7" 150 lbs/170cm 68kg or so
>You're a -105 lifter
>You go to a local competition, you're a regular there now so it's nothing new to you
>You look at the register and see ILYIN (KAZ) in your category
>What do you do?
>>36531747
Inform USADA that I suspect doping at the meet.
http://www.usada.org/athletes/playclean/
>>36531787
toppest kek
>>36531787
>Ilya isn't natty
Jealous much Amerilards
>>36531909
>top level athletes in any sport are natty
>>36531939
Joe Lauzon is a clean fighter in MMA
>>36531747
i peek into the weight in room and take some pics for post workout fap
>>36531787
>>36532235
LEAVE
FUCKING KIKE NIGGER JEW SHIT KIKE CUNT SHIT NIGGER GRINGO PUSSY CUNT FUCK
is it lazy if i just power everything unless the weight forces me down?
ive been doing this to work on squat jerks
>chinese methods focus on good reps, lots of prehab/mobility, correcting weak points, autoregulation
>meme method is maxing out with risky form, dive-bombing squats, no gpp, cookie cutter program
How long will it be till people understand that Bulgarian doesn't work for people who aren't the genetic 1%?
>>36532724
idk i hope they learn soon
>>36526678
I'm 6 foot fo with looooooooong femur and standard Adipowers worked wonders for me.
I also fuckedmyshitup.jpg in July and haven't done a snatch over 60kg in 8 months. So I pros don't know what I'm talking about.
>>36530796
>>36530777
eat some damn food
>>36532640
It's not lazy it's just Inefficient, also, weight pushing you into the hole isn't the same as catching a weight lower
>>36532871
It doesnt help he has a high metabolism
>>36532724
Explain why then have all the China fags here made super super slow progress and commie has gone from 80/100 to 105/140 or whatever in about a year?
I also don't think you know what the bulgarian method actually was desu
>>36532871
He will eat if you agree to learn to extend
>>36533019
to be fair i spent like a whole summer doing 80/100 and never progressing
and the chinafags always say "i'm in volume cycle or whatever just wait until i have intensity cycle"
>>36533090
what did you change that made you progress so much better?
>>36533090
Did this too. Spent an entire 4 months at 90/100 before I tore my back.
I don't know if lankelts should oly lift ;_;
>>36533090
I knew you were softening and leaning towards China shit
I blame that fucker Deliuge
Rip commie
>>36533146
There's nothing unusual about tht. Few people progress in oly lifts like they do in squat or dead with consistent 1kg here and there
>>36533122
i payed more attention to technique and i focused classics way harder
>>36533149
no way man i squatted 160 for four singles this morning then power cj+cj 110 and crossing my fingers for 180 bs 130 cj and 97 power snatch this afternoon
>>36533090
>>36533164
agree. i train a lot like commie does, and I've had periods of crazy progress and stagnation. A lot of the time all it takes to break through a plateau is devoting more time working where you're weak. I used to have issues with leg strength, so I did tons of front squats. That got better, so now I'm doing more heavy pulls. Working with near max weights will always show you where you're weakest.
>>36533164
That makes me feel better, but I'm done with oly lifts now since there isn't an oly gym around where I just moved to. Oh and the whole tearing a back muscle thing.
>>36533189
I don't trip, I name
>>36533204
We all used to a while back. Haven't been here in 8 months because deployment. Was wondering if anyone from the years before would recognize me. I rarely throw my name on when I browse /fit/ anyways.
Yeah I'm a fag so what.
>>36533019
Commie is young as fuck. He's basically on roids.
Just got back from my comp lads. Went well
>>36533015
>high metabolism
I hate this meme
>>36531747
Tell everyone after that I was a close second.
FUCKING COCKS IN MY ASSSSS
>>36532724
Everyone I talk to about Bulgarian memetics has gotten great results and no injuries. Yet, online all I hear about is injuries.
Something doesn't add up.
>>36525730
bump
>>36533653
i agree w u anon
ah. for squat my knee hurt up until i passed 160
then i did 170 only for my max, 165x2, 168x1, 165x1 and then 165x1 again. Just didnt feel very good
i have a cold also
>>36530797
lmaoo they still bring up the three red lights
>>36533740
there's no definition of "bulgarian training" so who knows what they were actually doing.
>>36534382
i just do what abadjiev says
>>36532724
>maxing out
no one said max out, it's max effort all the time, some days 70kg snatch feel very heavy but you go balls deep snatching 70kg even when your pr is 115500kg
is what bulgarian method is
>>36534382
There sortve is. It refers to the training employed by Bulgaria while abadjiev was the national coach
>>36534846
It wasn't even always max effort desu. There is a bit more too it than the meme.
>>36534869
working in 90%+ is the best strength builder, especially 94% plus. That's the basis of the bulgarian system.
>>36533951
130 cj and 97 power snatch
>>36529412
Thanx trappy, I have good ankle mobility and a full depth squat is easy with a modest toe out anyway.
Now the main issue is to fix my anterior pelvic tilt issues, I see a long road of back extensions, seated leg extensions and deep hamstring stretches/massages ahead.
>>36535162
>long road of leg extensions and hamstring stretches
have you misunderstood the cause of apt completely?
kek, you're a complete idiot. although it's obvious since u think trappy is a good guru
New training cycle for the team
>>36535248
what does it mean, what exercises are the numbers
>>36535313
pssh yeah, you want me to tell you all of my secret training methods while I'm at it?
>>36535248
looks like you have them running something similar to the russian squat routine. How are you incorporating front squats?
>>36535248
looks very beginnerish
>>36535209
I have a weak lower back from injury and really tight hams from cycling, so I get a lot of buttwink in the bottom of squats.
Can you suggest a better way to fix my mobility issues? I'm all ears anon.
FUCK YES, FINALLY HIT 2pl8 SQUAT, i know its not much brehs but its a milestone for me. Oh the struggles ive been through to hit this.
https://www.dropbox.com/s/pwhdnl262p9vmsc/20160327_011143.mp4?dl=0
>>36535429
HAHAH SO FUNNY MAN I LAFF SO HARD
lose some weight and stop being so autism fat ass
>>36535248
>Those feels when someone on 4chin lifts with Drake.
>>36535313
>>36535386
just kidding ;)
the left column is classic lifts, done on M/W/F. Tue/Thurs is jerks, cardio, and recovery. Sun is comp practices as a team. Weeks 6-10 only one heavy session/week for each lift with those weights, other sessions are 75-85%.
squats are programmed for 3 days/week. every other workout is back squat. The 80%x2x6 control days can be other types of squats or pulls, and can also be done heavier with less volume, like 90%x2x3 fsq instead of 80%x2x6.
The accessory work is general. Like for hip ext it could be rdls back extensions, goodmornings, reverse hypers or whatever else.
I think I'll put a second pressing day on thurdsay now that I'm thinking about it.
>>36535449
Whats you're problem dude?
>>36535410
The whole thing is based on an MSIC program that I tuned down for our team (6-10 sessions a week instead of 15) I kinda have it set up to scale with ability. So like drake will be doing extra snatch workouts, and ashley will be doing fewer sets with more focus on reps.
>>36535524
but none of them are msic
>>36535549
yeah, that's why I tuned the volume down and adjusted the intensities. It's controlling the variation in those variables that's the important thing
>>36535556
why not choose something like 1 or cms which most people would fall on instead of tuning down the highest level possible?
100 when?
i dont like how i jump or how wide i catch
>>36535564
The difference in what a qualified athlete should do and what an MSIC should do amount to less sets, lower work capacity at a given intensity, and exercise selection.
I get what you're saying, but what I've drawn up amounts to a class 1-3 program that can be adjusted for the stronger lifters on our team like drake and the weaker lifters like bryan.
Similar programming produced good results for everyone over the last 12 weeks and for me for over a year before that. I've been refining my methods and I'm confident that I am training my team effectively.
>>36535429
>that shit depth
can you even do the lifts with mobility that shit?
>>36535586
>pwr snatch 95 something
>almost bombed out snatching 95 something
meme
>>36535524
fuck ashley, tell us more about drake
>>36535564
sorry, I didn't really answer your question. I picked that particular template because it was already 12 weeks and it worked pretty well with the intermediate competition schedule leading up the the "big" meet in June.
>>36535613
have you read the yasha blog shit
are you doing gpp shit with your lifters like running and jumping not bb shit
im curious cuz i dont like my coach programming a lot of us are getting injured by either trying to PR everyday or just his retarded linear progression that's programmed in every squat no matter what the cycle is, and also not paying attention to lifters and telling them to stop when they might hurt themselves trying to get a PR
>>36535655
nah, I don't read a lot of blogs. I should though. Is that one good?
Yeah, we just did a full week of GPP and that's what they do on tues/thur during the cycle except for a couple weeks prior to comp
>>36535670
http://yashathoughts.com/roadmap-for-training-part-2/
yasha post some good shit, all his content are good shit
>>36535649
Here's drake going 138/180 @ 103.5 last weekend:
FACEBOOK /drake.thompson.7921/posts/1722625361315940?pnref=story
He's a talented young man.
>tfw Pyrros Dimas
https://www.youtube.com/watch?v=q-hOSpV0TXI
>>36535687
yeah, that's good information. bookmarked
>>36535649
shut up drake
>tfw Süleymanoğlu
https://www.youtube.com/watch?v=jKsT-zG-w0k
>>36535690
His jerks are so explosive
>>36535751
my jerks are explosive too wanna c me bb ;D
>>36535690
>>36535716
>tfw plates don't spin
https://youtu.be/ed2Gr-muaDk?t=24s
>>36535426
apt has little to do with buttwink
apt is tight hip flex/quads and low back
loose/weak abs/hamstrings
>>36535751
I know anon, it looks like he's gonna blow up or fly away with the fucking weight or something, and then he just freezes it like if he wasn't holding 200 kg over his head
It still amazes me after watching it for years
>>36535429
was that sped up wtf
if its so easy do more reps
>>36535617
idk maybe it's inexperience with comp
this cj got pretty nasty. Not sure if legal
>>36535863
0:08 Nice butt
>>36535429
>https://www.dropbox.com/s/pwhdnl262p9vmsc/20160327_011143.mp4?dl=0
why are you going so quickly? and why is it "hard" if you can do it that quick
>>36535863
prob would pass ribacow had worst pressouts against lu yong and they called lu yong out
>>36535893
bcus he's memeing you fucking retards
he posted a heavier squat form check here b4
>>36535783
>>36535905
Das rite mane, even lost some weight since then =)
>>36535998
rigert had big teddies
>>36535716
>>36536036
Is the snatch deadlift a good standalone exercise for the hammies and glutes?
>>36536154
ya sure
so is regular dl or sumo
what are your specific goals though? are you a wler or just some normie wanting to hit his backside?
>>36536202
I'm a total normie I am going to transition from starting strength to a ppl routine pretty soon and I figured you olympic weightlifting fags would have input about snatch deadlifts.
>>36536235
imo if u just want to be aesthetic dont give a fuck about deadlifts, to most their just an egolift and a waste of energy
dont listen to trappy chan
but also imo ppl is a meme
i disagree with almost everyone on /fit/ about everything. so whatever
>>36536280
Well shit what kind of routine would you recommend?
>>36536154
Yes, but it's usually limited by your grip strength and your upperback/lowerback. So if you really want to focus on the hip extensors, stick to the regular deadlift (or do RDLs + Hip Thrusts)
>>36536304
that power jerk. holy shit
>>36536304
Hip thrusts are just awful! I am really looking for some sort of hypertrophy work for hamstrings. Which makes me think, are all exercises possible hypertrophy exercises depending on rep range and all that shit? Are some exercises better than others for hypertrophy? Does anybody do deadlifts for hypertrophy, for example?
>>36536296
do ppl if you want youll be fine
i just personally think upper/lower is better, 4x a week
many do 6x a week ppl, just splitting upper body into two days for not much of a good reason
others will do 4x a week and do things like DLs on back day for some strange reason and end up with some weird split that almost ends up as just a 4x a week fullbody routine with different muscles focused on each workout
>>36536304
trappy is right here, mostly grip (and then second upper) back more than anything i'd say
trappy says it's a mistake to forget conventional DLs and just do RDLs. i disagree and say you're not missing much by doing RDLs and leg curls as posterior chain specific movements (and getting hamstring/glutes hit secondary from squats and/or leg press). and what you are missing, bodybuilders never really care about, which is primarily low back strength and being strong at pulling from the floor.. strong at deadlifts..
if you just want a big ass and proportional hamstrings.. it doesnt really matter.
pic related. excercise selection is definitely not the most important thing.
>>36524184
what are the health benefits of doing this? just started working out
>>36536412
i know its risky but i mean more in terms of test levels and mental effects. I always hear squats are the best exercise for a guy
>>36536446
nah its all a bunch of bs
doing squats wont raise your test and make your balls drop, sorry
>>36536378
>are all exercises possible hypertrophy exercises depending on rep range and all that shit?
Rep ranges are a meme (for hypertrophy, they're important but for other stuff).
>I am really looking for some sort of hypertrophy work for hamstrings
Vid related.
This http://70sbig.com/blog/2011/06/the-rdl/
>Are some exercises better than others for hypertrophy?
Some exercises stimulate some specific muscles more than others.
>Does anybody do deadlifts for hypertrophy, for example?
Yes.
>>36536404
It's a sport. It's not about health.
If you're in for health benefits, stick to regular strength training with extra conditioning/cardio.
>>36536359
ikr
Interesting how he never really extends his ankles much during the triple extension.
>>36536486
Most of the fast lifters dont extend ankles
>>36536474
So what you're saying is that I could train RDL for my hammies and the hell with snatch deadlifts?
>>36536505
If your focus are the hamstrings only, then yes.
Snatch Deadlifts are pretty good though, but it puts more focus on your back.
Greetings /owg/
Doctor diagnosed me with IT band syndrome and I have to see TP for a month or more two times a week. No legs allowed.
JUST
fuck
MY
shit
UP
>>36536474
>rep ranges are a meme, for hypertrophy rheyre important but otherwise..
is that what youre saying
?????
>>36536486
DAMN thanks for the webm brother, poster of that video here
>>36536520
I've written this in deep detail in the new sticky. I'll probably be releasing it tomorrow.
But the conclusion is basically:
>It's more useful to compare rep ranges with the relative intensity and technical precision allowed by each respective range, and the level of fatigue accumulated from each set, than to think of it as "different hypertrophy results". Any significant hypertrophy differences are on you eating and sleeping properly and well enough.
Credits to the pic related go to Nuckols.
>>36536518
>No legs allowed
>for a month or more
do you really think you can't work out your legs at all for the next month+? You might want to find a better doctor dude.
>>36535790
Yeah, my bad; I actually meant posterior pelvic tilt.
Alone over Easter and drinking, got mixed up laddy.
>>36536572
>New sticky
No one asked for this. No one likes you. kys
>>36536572
this is the new olyslab
barely done any lifting but has researched the shit out of it and now thinks he knows something when he can barely snatch 40kg literally
LMAO FA-M
>>36536666
Nice quads.
Now get out with your shitposting.
>>36536691
>being this new
>>36536692
>>36536710
you get out fucking degenerate
>>36527258
Tell me about Aleksey.
Why does he wear the track pants?
>>36536666
>Falling for the bullying trappy meme
Come on m8, we're all here to learn and make the occasional witty shitpost; calm your farm bronagh.
>>36535690
>>36535751
>>36536304
>>36536486
dude had a wrist and knee injury in the Athens ones, still able to get the bronze with a 175kg snatch and 202,5kg c&j.
he was fucking incredible, one of a kind
405lbs x3
6th set out of 8
felt pretty good
>>36537170
>tfw 10min standing ovation from the audience
https://www.youtube.com/watch?v=SV08PP2q628
>>36537195
I don't trip, I name
>>36537234
He's stronger than almost all the names here lol
>>36536666
Vouch for this
>>36537256
no one cares deliuge
>>36537214
Pyrros is amazing and all but it blows my mind that Lu is now snatching almost as much as him at a lower weight class.
Also Pyrros looked real qt in the 90s but he looks like absolute shit in Athens. Seriously what the fuck.
>>36537298
>like absolute shit in Athens
u must be a fucking gay
04 pyrros looked manly as shit
>>36537313
Meh, he reminds me of that 2000s David Beckham aesthetic. He also looked like he was in constant pain (which he probably was). He looks like a fucking god in the older videos.
Anyways, it doesn't matter what a weightlifter looks like. Besides we all know Illya will be crowned the all time greatest soon enough. :^)
>>36537373
http://www.allthingsgym.com/dmitry-klokov-interviews-ilya-ilyin/
>Besides, I want to keep competing after Rio too. Why not go on till I’m 32?
H Y P E
Y
P
E
>>36537298
>absolute shit
Cmon, he still looks pretty qt. Reminds me of Oberyn.
>>36537405
>klokov interviews illya
Wow that's a fucking meme interview.
I wonder what Klokov really feels when he see's Illya. Klokov was certainly as strong as Illya during his peak form but he has far fewer international placements.
>Illya saying he could snatch 203 at 105
Woah what the fuck
>>36537548
I think they're good friends, really.
>>36537548
>Klokov was certainly as strong as Illya
no he never was klokov's 242 was very hard and he never came close to that in any competition. ilya's cjs looks like cake and he WILL do more
ilya also is only 5kg behind klokov's best snatch in competition
>>36537298
yep, that chinese man is fucking amazing too
Also it doesn't have anything to do with height, (as Pyrros is 1,73 and Lu 1,72), just pure strength and technique. They're one-in-a-million athletes these two.
Been doing squats everyday for the last two months. I'd just like to say thank you /owg/, I've never felt better.
>>36537628
>mfw I can't tell if paused is more difficult than normal or not
finally learnt how to hold a front rack and am working on learning to catch the bar. Mostly as a fun aside to normal training.
If I want to take this a bit further, would I add in o-lifts to my lower days, or due to them being so comparatively weak, I could just do it on off days without effecting recovery too much? Currently in 4'days upper lower powerlifting split.
>>36537644
>just pure strength
watch the guys who snatch closer to the world record than the guys who are stronger in the cj
the guys who are really strong in the snatch rarely can get close in the CJ record. rybakou-sedov-didzbalis-jingbiao-etc.
>>36537668
that's cause you're a non lifting fuck
>>36537405
>http://www.allthingsgym.com/dmitry-klokov-interviews-ilya-ilyin/
>He likes reading Robert Kiyosaki
kek'd, because that's the equivalent of a successful finance guy reading front page t nation articles about how olympic lifts will make you look swole
>>36536572
>pie charts
why
whyyyyy
>>36537635
Illya's 242 was on a hairline at 2014 worlds. Although certainly, now that Illya does 246 seemingly casually there is no comparison between the two.
>>36537675
O lifts are fun as fuck but I wouldn't do them that frequently if I wasn't serious. Trying to actively progress big 3 PL lifts and training Oly lifts will get hairy quickly, especially with only 4 days and if you aren't training full time.
>>36537763
I can't wait for the new sticky the be finished. It'll be a shitstorm for the ages.
>>36537668
It is a lot more difficult.
>>36537635
Klokov got a 428 kg total in the 2011 WWC (Ilya got 432 in 2014 and the absurd 437 in 2015, but all his other totals are way lower), and Klokov's training PRs are a 206kg Snatch and 242kg C&J. Ilya's bests are 196kg Snatch (in training) and 246kg C&J (in comp).
I mean, Ilya is of course stronger, but it's not like Klokov is lagging behind by much. Who knows where Klokov's numbers would be if he was still training and competing.
Klokov got unlucky that his career ended early in a tragic note, before he reached full potential. On the other hand, Ilya was very lucky that even in the competitions that he underperformed he still got gold.
>>36537772
Yeah, I'm gonna take shit very slowly. I'm no longer really interested in competing. I just want to be a bad cunt, so o-lifts might help.
Was thinking either adding them to my optional fifth day re/pre-hab or throwing them in before I deadlift. My work capacity and recovery is pretty high, so it's no problem adding in a little extra work. And shit, 40kg hang cleans aren't really gonna stress anything. Could go up to 60kg but I'm a little scared of smashing my jaw or something stupid.
Also was considering doing them first thing in the morning before my cardio. I've got free time a plenty due to a relatively lax schedule.
>>36537686
lol I was just realizing this anon.
Is this because world-record lifts are so demanding that most athletes have to "choose" between the two categories?
>>36537823
>but all his other totals are way lower
>I DON NO WAT I TALMBOUT THE POST
r u fucking retarded? of course ilya's 94kg total would be lower than klokov's 105 totals lmao idiot
>>36537823
>before he reached full potential
2011 was his best total but he reached his peak strength when he CJ 242 back in 05 before getting injured, he's never gone close to that amount after
>>36537897
I agree with this. Klokov is way past his prime. Sadly he was never really 'in' on it when he was at competition. Then again, it's an athlete's job to plan these things.
>>36537897
In training, but he peaked in comp in 2011 (9kg higher total than in 2005), riiight before the the olympics.
Klokov's peak performance was meant to be displayed in 2012, but it never happened.
Vid related was when he got his lifetime Snatch PR, in 2012.
>>36537956
>russia i am sorry
;_;
>>36537929
not really, he just competed against an absolute beast after he got injured, if he didn't have that shoulder injury in 05 who knows what he could've done
https://www.youtube.com/watch?v=uUz9JiQvMHY
if you go to klokov's user ID in youtube
https://www.youtube.com/user/44252005
442.5 - 2005 i cri everytime
>>36537883
answer this u fucking gay >>36537956
>>36537956
>>36537983
why are you still comparing a slightly overweight 94 to a slightly overweight 105
there's a big difference
ilya also snatched 205 after a year training as a 105
https://www.youtube.com/watch?v=_zqj6daJo9U
>>36537974
woah is that koklyaev
>>36537983
>>36537994
Lmao I'm not even comparing them anymore. I'm just talking about Klokov.
Also, see >>36537823
>Ilya is of course stronger, but it's not like Klokov is lagging behind by much. Who knows where Klokov's numbers would be if he was still training and competing.
And a snatch from boxes isn't a full snatch. Still impressive, don't get me wrong, but apples and oranges.
>>36537851
No, it's not that you choose to do well in one or the other, people have advantages and disadvantages in either one, compared to other lifters, in the example if ilya vs Klokov, ilya has short limbs, is short, and has an advantage in c&j, Klokov is a bit lankier and can get into a much lower catch for the snatch, he has a natural advantage in the snatch.
>>36538033
You know, I've never noticed microplates on the barbell in this video, I've always wondered if it's 240 or 242
>>36538033
>lagging behind by much
but he got left behind by ilya despite moving up 2 years ago, and ilya is still not stopping on upping his total
everyone knows klokov's numbers won't be much bigger than it already is, that 2011 total he posted he probably would improve by 2-3 kg, not enough to catch ilya
idk why you don't get it, he posted some big snatch numbers but not enough CJ where ilya is ahead of him by 10kg
ilya also stopped posting his real training maxes, some people say he cleaned 250 which isn't too hard to believe due to his 246
>>36538037
Klokov also has one leg longer than the other and lmaobowed knees.
>>36538105
klokov also has a daughter, a wife, a sister, and he's also got a mom and a dad
WHAT THE FUCK DOES THAT HAVE TO DO WITH HIS LIFTING
lmao
>>36538105
>Has one leg longer
The camera is at an angle you tard, lrn2 perspective
>>36538105
Ya, you can really see how asymmetrical he is in this webm, in his knees at start position and also when he catches a heavy lift one knee always wobbles further inwards than the other.
Klokov is an amazing lifter, his 206 snatch in the other webm looks so easy
>>36538067
I have no idea, might just be non-standard equipment or something. Or that video might be 240kg. But he did C&J 242kg, according to pic related.
>>36538090
k
But your post is nothing but "probably" "I think" "maybe"
I don't even get what you're trying to argue here. I've already said that Ilya is stronger than Klokov a long time ago.
>>36538115
>limb proportions have nothing to do with olympic level lifting
k
>>36538125
No, he legit has one leg longer than the other. He talks about it here https://www.youtube.com/watch?v=vki1jhdWt2A
That's why he has one feet in front of the other in his starting positions.
>>36538132
>Watching an hour of that this late at night
Not autistic enough to watch it or argue, so I'll trust you
>>36538132
>>limb proportions have nothing to do with olympic level lifting
if it did had a big effect like ur fagget ass, maybe he wouldn't be lifting are u really stupid
every lifter has got something uneven, no one is born with a perfectly symmetrical body, klokov's is just easier to spot
ilya, om, suleymanoglu all has something in their shit that makes their hip go up higher when standing up from a heavy clean
>>36537133
Cuz dey comf.
>>36538215
k bby
How fast do you guys descend for your back squats? Same speed as your c&j and snatch?
>>36538282
youre suppose to have slow descend to get the maximal benefit for squats.
so its down slow and up fast.
>>36537298
tbf pyrro's technique is pretty atrocious compared to other lifters and this isnt just my own opinion either.
>>36536516
>>36536505
you also need to take into consideration that weightlifters needs to reinforce their tech and not just train the muscle.
>>36536397
its funny that lot of hobbyist weightlifters dont think about tempo/rhythm at all when its one of the first thing you would learn from an world class coach.
>>36535655
your coach sounds like crap. PR should happen after you raised your volume + intensity in classics and raised you assistance first. if youre a beginner, you can pick a p basic program with decent exercise selection and raise the intensity in classics whenever you feel like you can add in another rep (after training) or add in couple more sets.
>>36533019
if youre training like commie of course you will progress faster since he focuses on strength. its better to train better with volume with good tech so that you dont keep jump roping the weights or repeatedly get injured as it did with people on this general.
also lifting 105/140 after year of training is standard.
>>36532724
the chinese methods cant apply to people here when they dont have a chinese coach to correct your flaws.
>>36530573
sounds tiring desu. do you calculate tonnage?
>>36525840
if i go crazy the bar will go forward and it will hurt my self esteem :(
>>36525748
you guys are talking about speed but i mentioned that i was working on keeping on getting the bar close to my bod.
>>36525711
remember to breath correctly.
>>36531264
i am same height and weigh 63 kg but i look skinny fat
Does anyone here do any plyometrics/vertical jump training alongside weightlifting? I'm not sure if it's possible to do it alongside or not from what I've read.
I just want to get a high vert.
>>36540586
>I'm not sure if it's possible to do it alongside or not from what I've read.
Yes it is.
>I just want to get a high vert.
Increase your back squat.
>>36538611
i'm >>36530573
i actually count total reps, this routine should have ~160 total reps.
day A fulls are at 80% of 1rm, powers are at 80% of power maxes too.
squat is pretty heavy but is low volume, pulls are just a little above snatch and clean maxes(for example, clean max in 125kg, A pulls are with 130 and D pulls are with 135).
i have a strong deadlift compared to my lifts so pulls should be too taxing (max dl around 210kg).
where would you reduce volume? i didnt mention it but i also press and bench twice a week and do pullups sometimes too
>>36540629
Well my BS is 2x BW and I'm pretty sure for increasing it, actually jumping is better. Since it's not the same as strength-speed.
I am coming from a powerlifting background, and I am just getting into oly lifting. My oly lifts are improving (form getting better, and being able to handle weights with more volume easier). The question is, how do I keep my muscle? I have just been doing a couple isolation exercises after the main work for pecs and calves one day, biceps and triceps the other day and alternate between the two, but that does not seem to be enough. Though I may just be flat or something right now.
Is it expected/something I need to just suck up, or can you be swole (without being named klokov), and oly lift?
>>36540861
>how do I keep my muscle?
Keep doing the main compounds. Squat, deadlift, press, bench if you want.
>Is it expected/something I need to just suck up
It's expected to not progress (at least not a lot) with the main compounds when training focused on the competition lifts.
But you shouldn't be losing muscle mass.
Make sure your diet is good.
>>36540842
The back squat (and the front squat) is the single best way of increasing your jump. But since your squat already is good, then yes, you might benefit more from plyometrics at this point.
Also, power cleans and power snatches.
>>36540629
Trappy, please let me fuck that boipussy.
>>36538125
m8 he's mentioned it in interviews and whatnot. I think he compensates for it with his foot positioning or something
>>36534925
Don't deney that, but this idea that it was just max c&j or snatch every day is wrong. You can read accounts from the athletes that disprove that myth.
>>36541036
Yeah i agree.
>>36538611
It's not standard tho is it. Noone else here did it so quick
You haven't. Pas hasn't. Deli hasn't. And you've all had far far better coaching than 90% of us let alone commie who is self taught
Face it, different systems work. Commie has achieved more doing bulgarian than you have in several years of China/Korean systems
Keep worrying about tempo and rhythm with 60kg if you want, but there's very little improvement in your lifting because of it desu
Same with Deliuge. His snatches are just as slow and swinging as always. Despite all this 'ideal' coaching and shit. Whereas these so called 'worse' lifters are all out lifting you?
>>36540940
Getting a big back squat isn't necessarily the best way to get a good vertical. That depends on alot of things. Want to be good at jumping? Jump.
You've got alot of good info trappy but I hate your cure all statements given out as fact when you don't know everything you need to know to draw that conclusion. Hopefully you can do that shit in your new sticky and not keep getting this thread derailed by tired old klokov webms and whiteknights coming here to ask you none wl related shit
>>36541166
From some of the accounts it seems during the bulgarian teams heyday abadjiev didn't even program, they did their own programming and he was happy aslong he witnessed a max lift every so often.
I read one about a lifter who hit a new PR but because he didn't see it he was made to do it again lol
>>36541245
The reason it's worked so well for me is that the system is very practical and doesnt require a lot of thought. It was the best choice given that i had no coaches nearby.
It's also the superior system. :^)
>>36541345
Yeah as long as you show abadjiev that you're hitting pr he doesn't care. Like Boevski. But if you stop showing progress he takes hold of your program.
>>36541293
>Want to be good at jumping? Jump.
Please stop giving bad advice.
>>36541293
https://scholar.google.com/scholar?q=squat+vertical+jump&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwjfwZj7leHLAhWDS5AKHTxgCT0QgQMIIDAA
>>36541460
Lol
Literally any SSC coach worth their salt would have you doing jumps to improve your jump you fucking cretin
But nah you just squat and only squat cos a man in a dress on 4chan told you to do that
Idiots
>>36541490
>you just squat and only squat
>>36541488
Did you read your own fucking citiation?
> Examination of the mean scores shows that the S group increased 3.30 centimeters in vertical jump, the P group increased 3.81 centimeters and the SP group increased 10.67 centimeters.
>>36541498
>single best way
>single
Trappy you're a fucking retard
>>36541513
>>36541524
It's not a strawman you cross dressing twink.
The squat is not 'the best single way of improving your jump' and that's proves by the article you yourself just cited
>>36541556
My recommendation: >>36540940
>Back/Front Squat + Plyometrics + Power Cleans/Snatches
Your strawman:
>stop doing everything and only exclusively squat
Your argumentation:
>Lol you're a retard mr strawman
>>36541581
>not including regular snatches and cleans
get keked
>>36541597
Lmao you people are pedantic af.
>>36541581
No, your statement
>single best way
Is what I'm arguing against. You said it. Stop moving the goalposts.
The study you posted shows squats + plyos are the best way. But you still said squats were 'the single best way'
Now you've been called out, you're moving the goalposts so you can continue to seem correct
The fact is, you should've never said squats were the single best way to improve a jump. You should recommended squats + plyos regardless of if he squats 2xbw or not
Go on, move the goalposts again. Maybe even delete your original post too.
