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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
OLY general
when doing jerks for reps do u guys breath in rack and/or when bar overhead
i tried not breathing when bar was racked during my shit sesh yesterday and it made them less tiring. tech was even more crappy than normal tho but i think thats just general fatigue
>>37340511
question for you that train with a trainer/at a federation affiliated club/etc:
do you also do deads/squats/bench as part of your training? I mean what the coach tells you to do, not what you do in your spare time.
I want to train super total but there's no powerlifting clubs where I live. I realize I can train alone in a commercial gym but I'd rather use olimpic equipment and have a trainer, you feel me?
When do you start to get faster :/
>>37340566
I spent first 2 months with a coach, and he made me do only the main lifts and their pulls/variations, back/front squat, push press and core/lower back work.
When i asked if i could do bench, he said that its ok if done like once a week or two, but even then it will make shoulders more stiff (and i agree). He thought that pulls are more important than deads, atleast for a beginner + deads are hard to recover from
Opinions on bulgarian method for squats for say a couple months? With a 120kg 1RM.
I've seen a quite a few people say they have added 30kg in a couple months and thats starting at a higher squat like 140kg?
I don't have access to a coach right now and I'd like to build my squat strength, so I'd only be squatting and maybe pressing 2x week.
>>37341246
with a 120 1rm you can do pretty much whatever and still get loads of progress, bulgarian is stupid unless you're gonna do it properly and even then its still p stupid. just do texas method or something
>>37340517
breath in while the bar is racked.do you not breath after recovering from the clean and before jerking?
When the cable pully is too light for your triceps.
>>37341632
https://www.instagram.com/p/BF8BrJrG1h1/
>>37340566
Approach them and say your goal is super total not just oly, they may not think it optimum but a decent coach will still be able to program it
>>37341701
yeah but I guess oly gyms don't usally have a bench and a squat rack do they? that's going to be a problem.
>>37341246
What's your bw? Unless your like a 53 woman you don't need daily maxing to get the best from your squat, 120 isnt very big
>>37341713
What? Squatting is a huge part of weightlifting just squat from stands.
Also, most oly gyms will have a bench because they are fairly.frequently programmed by oly.lifters, it's a bit of meme that no one does them
>>37341614
i do but jerk reps give an extra opportunity to breathe
i was just crs
>>37340566
I do a normal weightlifting program, pulling heavy at least once a training cycle and benching once a week. I find that's enough, twice a week bench may help a bit more with one session being lighter.
Geordil always used to advocate bench for lockout
>>37341764
I'd say strict press.
>>37341727
oh, right. sorry I've only ever been in a commercial gym, I should've specified I'm an utter beginner.
what if I use a squat stand with the barbell on the safety rails (or lowered j cup) and an ye olde gym bench?
>inb4 decapitation
>>37341784
Squat stand has no safeties
Mist oly gyms will have a bench press. Much more likely that than having an old wooden bench like that. Unless you live in China or Russia the gyms don't look like that. Western Olympic lifting gyms are just gyms with platforms usually.
>>37341827
>or Russia
heh. pretty close. Romania. there are NO powerlifting gyms in the capital, only a few ones scattered throughout the country. there are also NO oly gyms, save for the oly section of (state) sports federations.
the only thing that comes close to a real oly gym where you could also do PL would be crossfit boxes.
>>37341599
I am eating, gaining weight, sleeping enough but texas method and normal LP just does not work for me?
>>37341716
72kg
>>37341954
Yeah just do linear progression you should be able to get that squat alot higher
garbage from last bread
https://www.instagram.com/p/BF7b9V-BHtC/?taken-by=jonsteinhaur
>normies are impressed by this
baka senpai
>>37342292
Kuya is still alive
>>37342151
I have tried and tried but I cant without my form breaking down and going to shit.
>>37342522
Well what makes you think Bulgarian would help then?
>>37340869
>bench will make your shoulders stiff
When will this meme die?
>>37341764
>>37341770
I'd argue bench, weighted dips, or push press.
Press is usually more limited by your shoulders and traps/serratus than your triceps... at least for people who do the three lifts above - as the load they have for your triceps is much higher than in the OHP (and closegrip bench or dips have pretty much the same range of motion for elbow extension, if not more).
>>37342763
Never post that guy here again
Did a sweet jerk PR today. 120kgx2. here is the video so you can mock me
>>37342943
split wide skeletor
you tight rope every time
>>37342943
Very explosive, good job.
If you start to get deeper in the split, you'd manage to jerk more weight.
For the second jerk, keep the shin more vertical by splitting with the front leg a bit more.
And try to keep your torso a bit more vertical during the dip down.
And move your "head" through once the bar is up, so that the bar stays on top of your upperback.
>>37342710
It literally does tho
>inb4 you post a vid of a russian benching
It's never incorporated into their actual routine, they just do it for fun
>>37343492
>It literally does tho
Getting stronger will make everything stiffer.
That's why you stretch and do mobility.
It's not a specific characteristic of benching.
>>37343514
Trappy what do you think of Mart Seim?
>>37343492
ye it does make my chest and shoulders tight
>>37342943
you need to get that head through and use your upper back more on lockout
Split diagonally and make your front shin vertical too
>>37343514
yeah but weightlifters dont need a strong chest
The stiffness you get from benching isnt worth the non specific gains
>>37343492
Way to generalise
It's not massively typical but for example, lovchev benches as part of his program, not just for fun.
>>37343562
>The stiffness you get from benching
Just stretch and do mobility?
>weightlifters dont need a strong chest
Upper chest, anterior delts, and triceps are pretty major for weightlifting senpai.
Sure you can get all of that from other exercises... which will also make you stiffer.
>>37343560
I don't watch much SHW, so I don't know much about him.
>>37343452
>>37343562
thanks for the tips. appreciate it
Unless you don't have a life besides lifting and you're on roids for increased recovery time I wouldn't recommend benching to any weightlifter....
It's hot and humid here now
not very pleasant
i go outside and feel sick and unmotivated because of the dang heat
and my grip slips even though i'm using chalk
I hate summer -__-
Going to hit back squat PR WISH ME LUCK LADS
>>37343997
I lift in my back yard in south Texas and it's nothing but humidity and mosquitoes. It's the worst.
Daily reminder spicy Chinese and Thai food are the key to snatching 180kg
>>37343873
It is unspecific strength training, so there are methodologies that would argue it's not as useful.
>>37343997
Don't you have any straps and portable fans?
>>37344187
Do you have any tips
>>37344324
I have straps and maybe fans in the basement.
But i know i'm not supposed to use straps all the time
Gonna go search for fans before afternoon training today
>>37344336
Deal with it lad, I used to lift 6 hours a day in an open aired gym during the hot shanghai summer
>>37344460
:^(
>>37344559
You think I forgot?
You don't even deserve to save pics of Rika
>>37344600
: ^)
alright i'm deleting all of my pics of her now i swear
>>37344336
Get used to it. After awhile you kinda enjoy it. Also have a towel handy or something to clean up sweat cause my bar tends to slip a lot.
>>37343608
So do you only watch the twink classes?
>>37345515
She watches old 105 comps involving klokov on repeat
Hit a 20kg PR on my back squat and it was virtually a pause at the bottom.
https://www.youtube.com/watch?v=AvrzgKsRnJ0
Clarence's toes come off the ground during the ascent here. Is the weight on his heels or the midfoot and he's just lifting the toes?
>>37346968
Clarence is an estatter and fakes his lift and uses women's bar for more bar whip to make things look heavier he's a total faggot
>>37346968
Weight is (supposed to) always be over midfeet during the squat senpai.
For it to go to your heels you would have to get the bar out of position.
>>37345515
105 and 77 are my fav
Though I like watching 94 just to see Ilya's lifts, and old 85s to see Dimas.
Oh, and women's 48 :^)
>>37345559
Those are the best yes.
these fags just announced they're getting married
>>37347079
bar whip?
>>37347170
thats not what he asked you dumb slut
>>37347211
you jelly?
>>37347214
That's just reflex senpai.
just learned how to squat i think
>>37347412
i have trouble keeping the bar on my traps tho
>>37347412
you're deacending too slow. drop inro the hole as fast as you can (yoyre a weightliftwr, the key is SPEED). should be less than 500milliseconds..
>>37347419
go lowbar
it buildsmore strength, especially in the hips which has better carryover to your pull = lift more weights in sn and clean and jerk
>>37347450
why?
>>37347649
It's just someone shitposting.
>>37347649
Ignore it.
>>37347703
!ChHPL49Sk2
Just a reminder...
Wew lads, hitting all kinds of PRs lately. Been really grinding away at push presses and focusing on getting a lot of boom out of the power position. Hit 315 on hip hang clean today, best clean off the floor before this training phase was only 305#. Looking forward to transferring gains into the full lifts.
315 hip hang clean:
https://www.instagram.com/p/BF9BXF-HeXs/
305x2 push press
https://www.instagram.com/p/BF80T1CHeUl/
Oh, and got this little ditty awhile back
370#x1 btn jerk:
https://www.instagram.com/p/BFXfjfHneaY/
Who else here PRcrew?
>>37347892
what is a hip hang clean vs a hang clean
>>37347892
>pounds
didnt read
>>37348036
Starting at the hip instead of around the knees
>>37348064
sorry m8, I just like memes
>>37348036
Hang clean would have his shoulders in front of the bar (hips unlocked), in the actual power position. The bar would be lower "down at the knees".
His "hip hang clean" was simply unlocking at the knees with a small dip, kinda like a push press or jerk. The bar was higher up in the upper thighs or "hips".
>>37347892
Very strong lifts, good job.
>>37347412
Great squat senpai!
>>37347419
Is it because of where you're putting it on, or because of shifts in torso angle when going up?
>>37343608
I already knew you were ignorant about oly lifting (not sure about your general programming) but that post just proves the point. Upper body work can be helpful to some lifters however there are many who do none or next to none.
>>37348142
Excellent uneducated post, good job.
>>37348256
Basic knowledge. Uneducated is the shit you spew because you have a false sense of importance because you spam webm's all day instead of actually lifting. Come back when you post your numbers and maybe somebody might take you seriously.
>>37348274
Explain how weightlifters don't train upperbody when jerking and snatching inherently involve upperbody.
And I'm not even talking about spinal erectors and lats, which are also used in every single competition lift.
>>37348274
Speaking of...
Trappy you ever post that webm of you doing a muscle up?
>>37348297
>inherently involve upperbody.
not according to you a few months back
lmaooo
>>37348319
>not according to you a few months back
That's something I've never claimed, but I'm sure you're gonna post proof that I said that. Right?
Enjoy spending hours in the archive looking for something that doesn't exist.
>>37348306
You could at least ask for my max squat or C&J or snatch... a muscle up is so unimpressive and barely even requires proper strength. It's mostly just technique, which isn't even that hard to learn.
>>37348103
from unrack it feels not right
>>37348256
besides snatch and jerk i dont do any upper body strength work really
>>37348297
So what you're telling me when you read my post saying that some lifters don't do upper body work, you assumed that I meant those lifters don't clean jerk and snatch? If you aren't trolling and didn't understand my obvious implication meaning accessory work such as benches or push presses, that is quite sad.
>>37348337
So you can do a perfect technique muscle up is what you're saying?
This I have to see!
>>37348347
yeah but trappy was talking about people who actually lift
>>37348337
can we see your max squat for the max booty camera angle?
>>37348347
The point is that the snatch and jerk train your upperbody. You can't "not do upperbody" if you snatch and specially if you jerk.
>>37348360
Not perfect, but I can do it.
Lmao is this now supposed to be impressive?
>>37348377
agreed, there's no way you can hold 200+ lbs above your head if your arms are too weak. i dont care how powerful your jerk is
>>37348405
>>37348377
Stop samefagging pls trappy. Not using caps doesn't make it any more believable.
>>37348405
>>37348423
>>37348444
>>37348445
jesus those posts were close together
>>37348423
Wrong quote >>37348444
>>37348444
this doesn't make us twins and no i won't be your boyfriend
>>37348445
>>37348444
damn 4 seconds between posts. You really are syncing posting from your phone and computer like a champ aren't you?
>>37348405
And it's not just arms, all your pressing muscles are involved in it. Your delts, your chest, your traps, your serratus and all the other stuff.
>>37348468
You literally cannot do that (unless 4chan bugs out, which does happen sometimes).
They count the 1min period by your IP.
>>37348488
You seem awfully defensive. Still waiting to see your lifts by the way.
>>37348506
>awfully defensive
I wrote two short sentences to you. lmao
trappy-chan should leave.
>>37349055
95 pounds?
wow.
where's his belt? dangerous.
>>37347450
Wtf shut the fuck up faggot.
Divebombing squats is the WORST thing you can do
>>37349055
who is this?
>>37349192
Every anonymous poster who posts shit like this >>37348142
>>37349267
Trappie pls.
havent been on owg in a while. does my waifu mattie still get posted in here?
AND YOU CAN BET BEFORE WE'RE THROUGH
MISTER, I'LL MAKE A MEME OUT OF YOU
>>37349055
trappy chan is busy getting plowed by brazilian-chad right now
>>37349839
ISABELLA gets plowed by RICARDO while TRAPPY sits home and shitposts on 4CHAN and works out at the GYM to develop her ASS
>>37347211
P. sure Apti is a devout Muslim.
>>37349839
Poor boardshorts, i can't believe Trappy is cheating on him!
>>37347170
Ilya isn't 94 anymore and hasn't been for ages
>>37347757
I miss this kid
Does he have insta
>>37348337
Post a squat or even better a snatch it c&j then
You get asked all the time and you've said you will but ya never do
>>37348341
Oh, then try setting it lower on your traps.
Like, don't think about putting it on "top" of your upper traps. Think about putting it over your middle traps, pushing against the upper traps.
And retract your scapulae, pinching your shoulder blades together.
Here's a good example: https://www.youtube.com/watch?v=kAZi2qtLMYE
You can see that he's putting the bar against the upper traps and on top of the middle traps. Not on top of the upper traps, as many people think.
>>37352786
I switched from flaring elbows back to hugging them to my sides
It worked really well the first day but now it's a mixed bag
Yeah i know where to put the bar
>>37352786
Why waste the tiny bit of bandwidth your third world country has by uploading the exact same webms every day?
We've all seen them. Do you really have to post a picture/video with every post you make? Do you want people to look at your posts that badly? Get a life.
>>37354247
>>37349839
>brazilian chad
>not chadinho
>>37354282
>>37340511
Hey /oly/, beginner here, how fucked am I? How fucked is my squat form?
(Front)
https://www.youtube.com/watch?v=S23OwzCAfbY
(Side)
https://www.youtube.com/watch?v=TMLlMnATeX4
Something is definitely wrong but I don't know what exactly. I get mild pain in my right hip capsule that flares on the eccentric phase and then lingers consistently sometimes for up to two days after a single squat motion.
From the side I think I could have better ankle mobility and a more vertical torso.
I've been "lifting" shittily off and on for three years and I wonder if I've formed a bone spur or impinged my hip in some way.
>>37354352
Y-yeah
>>37354338
>chadinho
>not chimbinha
>>37352786
Holy shit it's literally like that SIR comic.
>>37354433
It looks like you're sitting on your heels too much
I'd advise trying out ball of foot
>>37352786
tsypkin on suicide watch after witnessing what just happened
>>37354433
Put some weight on the bar you pussy.
>>37354944
b-b-b-b-but im s-s-scared my f-f-f-form is bad s-sir.
>>37354433
>flat shoes
I bet that's 90% of your problems.
>>37342710
>>bench will make your shoulders stiff
>When will this meme die?
the amount of work required to maintain shoulder flexibility with regular benching is for most people a major challenge.
I recently removed benching from my program and shoulder dislocations don't require any pre-stretching or warm up any more... ymmv
>>37355197
>the amount of work required to maintain shoulder flexibility with regular benching is for most people a major challenge
Source or gtfo with broscience.
>>37355221
I said your mileage may vary mate!
However, seeing as you asked like a cunt let me spoon feed you. You can start your reading with the below titled paper in Phys Ther Sport... then you can continue your reading with searches in the sports medical journals on similar topics.
What you'll find is a strong correlation, if not causation with overuse / over training and shortening of the pec minor which is associated with Scapular dyskinesis.
"The pectoralis minor muscle and shoulder movement-related impairments and pain: Rationale, assessment and management."
>>37355385
i showed your mome scapular dyskinesis last night in her PUSSY
HAHAHAHAHA HAH AHW HAW HA WHAW HAWH AHWHAHHAAHH AHHWAHW HAHWHHA WH AHWHAW HAW HAWH AWHAHAWHHAWHAEAWHWAWHAWHAWHEAH EAWGEAWGRHRAEWTGR BGHSGAEWGREVA
>>37355566
my mom is 60 and i expect looser than a wizards sleeve. another reason why you'll never make it.
is caladan here? I want to ask him something
>>37356350
did he quit?
https://www.youtube.com/watch?v=G56pH8-EbAo
tian tao split jerking
is there a legitimate reason to back squat if I just want to focus on the classics?
I just can't anymore
every workout, from squatmorning to squatmorning, no progress anywhere no matter how much I try to fix it
i'm just so tired of this shit
can I just skip back squats, for eternity?
>>37358601
F R O N T S Q U A T S
R
O
N
T
S
Q
U
A
T
S
>>37358629
but is that really enough?
>>37358601
Ya u can just front squat. That's what I do. I know Kyle does it too... I only do it for back problems I've developed though
miss me yet?
>>37358782
he did 110kg at that age?
jesus fuck
why does anyone think ilya is the best when lu routinely outlifts the rest of the weight class by like 10kg? His numbers can often even win the 85 class and be competitive in 94 sn
he doesn't bomb very often and I think honestly people only say ilya because of the drama he creates by winning when the competition is very close. Lu doesn't even have close competition so maybe we're not inclined to feel as though it's a dramatic race because everyone else gets BTFO
>>37359135
Because Ilya literally has never lost. And by losing that includes 2nd place.
He literally has only won gold medals so far on everything.
>>37359150
Ilya is a wonderful lifter but I think lu is in another dimension. Ilya is after most world records in different weight classes and gold medals. Lu just cares about mastering his weight class
>>37359135
>why does anyone think ilya is the best
because he is.
>>37359150
but other lifters are still hitting his lifts
that has never happened with lu
>>37359183
gonna need more than that buddy
>>37359183
Ilya only competes when he knows he can win. He skipped worlds last year to prepare better for rio. Lu xiaojun just loves the sport and stays in top shape year around. they are both good
>>37359187
>>37359196
ilya:
2 time olympic champion
4 time world champion
2 time asian game champion
lu:
1 olympic championship
3 time world champion
1 asian game championship
lu status: cucked by ilya
>>37359269
so, consistency you mean. In that respect ok I see your point
At 183cm, or 6'0 for burgers, which weight class should I be shooting for?
>>37359312
120+
>>37359312
105 -/+
>>37359323
>>37359327
What the fuck?
is this really that much of a manlet sport?
>>37359442
its not a 'manlet sport', it's a sport where you suck if you're a skinny bitch
>>37359442
I was meming when I said 120+ (120+ is highest weight class in PL I believe).
But yes. To get the most out of you're body you'lll probably want to be in the 105 class (above 94kg, below 105), or even 105+ depending. Klokov is 6 foot and competes as a 105. All of the few tall-ish weightlifters are at least in the 105 class. An elite weightlifter that's 6 foot 4 in anything but the 105+ class is unheard of for example. But they can still be good at the sport if they're strong/big enough.
I'm 6 foot 1, currently weigh about 85kg. I think I'll end up in 105+, but I'll at least want to be a 105.
>>37359494
But mass and strength have no direct correlation
>>37359515
Everyone thinks just because they're the right height for a weight class that they would automatically fit there properly. No if you're two weight classes down or more from your projected class naturally
Chances are you're a bitch when it comes to eating and would have a hard time even maintaining a 105. Those 105 eat full time and they get tired of it too
94 is fine for a 6 feet dude that doesn't compete for medals, even kolecki made it work
>>37359269
Lu has only competed in 1 Olympics u fucktard
>>37359586
>doesnt agree with what i have to say
>decides to insults me personally
i said ideally, not what you can get away with or not, dumbo. and i think youre talking out your ass saying it takes so much food to maintain 105, you fucking skelle faggot fuck you
>>37359581
thats true, same with gender, age and how long youve trained :^)
if you were right every weight class would have the same WRs, and infact, we wouldnt even have weightclasses if that were true
>>37359612
And he only has one medal you chinese loving meme faggot
ilya KEKS lu hard
how do I get thick like this as a oly lifter?
I never gain weight. How do I gain weight?? Tian Tao moved up to 85kg class in less than a year. How do we do that?
>>37359948
Eat more food. Duh.
Eat food. Lift. Take PEDs.
>>37359948
G E A R
>>37359948
gear, train 7-12x a week, bulk hard
>>37359972
>>37359974
>>37359988
I feel like I'll just get fat and gain no muscle
im scared to heavy bulk. I have a fast metabolism too so I have to eat 4000 calories + a day
>>37359948
Be a manlet, get your state to give you roids.
>>37360158
go to a doc for your eating disorder then m8
and stop falling for memes like "fast metabolism"
>>37360211
its not. I eat anything I want when I want. Usually 2000-25000 calories per meal.
I have the worst diet ever
form check pls
>>37360248
you look like a smaller toshiki yamamoto. Literally sameface
>>37360248
wats ur diet like senpai
>>37360266
i eat like an adult
>>37360272
wats that like senpai?
>>37359187
So many 105s hitting 246 clean and jerk!!!
>ha!!! Never in history u idiot.
>>37360239
ya ok
it's not what? an eating disorder? or fast metabolism being a meme?
youre just a big guy/you move around a lot you fidgety fuck.
and i fucking doubt you eat that much.
kill yourself
>>37360158
lol, thats what i thought too wen i didnt eat, then once i started eating whdya know i started gaining more strength/weight
>>37360323
ilya hit that only at his last comp, and president's cup isn't as big as wwc or olympics
>>37360561
What about 242 C&J?
>>37360561
Ilya has more records and wins than lu. Case closed.
>>37361362
bedzhanyan
>>37361391
Never did 242 in competition.
>>37361402
https://www.youtube.com/watch?v=6Jg8dnHTfOM
i did some technique stuff after my training and i think i know what i've been messing up on lately now
>>37361848
How can you hold the bar with your elbows that low
>>37361932
idk
>>37361932
improve your shoulder flexibility and you can too
>>37361932
He's not resting the bar on the front of his delts and clavicle. He's holding it with a press grip. This is partly because he's not driving the weight up with his hips and getting under it - he's basically just pulling the weight up with his arms. Strong arming it this way will only get you so far before you need better technique.
>>37361848
I tore my thumb today, might have had something to do with the bar slipping
Also the bar keeps slipping from my hands
maybe something to do with the humidity
Right as i initiate the second pull the bar wishes to slip
Fuck summer
>>37361982
i am resting it in the proper place
>>37361982
>>37361932
It's just proportions. The bar is on top of his shoulders and chest like it should.
See vid as example.
>>37361982
>being this wrong
uh huh yeah sure
>>37341827
Safety pins for bench? Does anyone really do that?
>>37362500
good for benching alone, I would probably prefer it desu
I've recently fell in love with olympic lifting and wanted to learn. I've watched a lot of tutorials on technique like klokov's seminars.
Can I get a form check since I'm not too good at analysing what a good snatch should look like?
First time doing snatch so no tease on bad technique.
I think one of my issues is not keeping the bar near my chest so when I brush it with my hips it's shooting out in front of me?
>>37362960
ayy lmao
>>37361848
IMAGINE IF YOU STAYED BELOW 90% FOR MOST OF YOUR SESSIONS. THINK OF ALL THE TECHNICAL ERRORS YOU COULD IDENTIFY AND MOVE TO AMELIORATE. THE POSSIBILITIES ARE LITERALLY INSANE.
>>37361982
No.
>>37363132
Thanks. very insightful
>>37362960
Back isn't set in start position, hips rise early, bar is out in front not close and weight is pulling you onto toes. Because the weight is out in front your bringing you hip to the bar causing the forward jump. You're lifting with you back, you legs need to do more work. Set back, push through floor with legs keep back angle the same until you pass knees.
You're also very one paced. That will come with time but stop getting right up on toes just for the sake of it, that should be the result of a full and violent extension
>>37363324
Thanks anon, will work on this
>>37362960
>I've watched a lot of tutorials on technique like klokov's seminars
lul
>>37364328
Shhh don't let trappy hear you
https://www.instagram.com/p/BGBxy-gANJF/
Rate plz
Im quitting gym tomorrow cuz im a quitter btw
>>37364431
It strong
Why u only total 200
94 sn wr broken when? Is an old record
>>37360248
S M O O T H
M
O
O
T
H
>>37362960
Elbows more forward and up, not back.
Don't pull the bar so high when doing this drill, it should go only right below your nipples.
Keep the bar closer to your body, don't throw it forwards. Think about driving it up with your lowerbody, with "relaxed arms". Don't row it with your arms.
Also important to keep the bar closer to your legs. It must be over the middle of your feet, not hanging around in front of you. Tighten up your lats to keep it in place, by depressing your scapulae during the pull and bringing your humerus closer to your ribcage, as if you were trying to protect your arm pits from being tickled.
Don't go so far over the tip of your toes like on the second and third reps. This isn't ballet.
Don't jump either, focus on sliding the feet after extension.
When you extend, you want your torso to be either straight or slightly bent back (depends on the amount of weight).
Don't keep your torso leaning forwards.
When holding the bar overhead, pinch the top of your scapulae together (upward rotation), and internally rotate your shoulders. Flex your triceps hard so that it doesn't lock softly.
And keep your head in front of the bar, so that the bar is supported by your upperback.
>>37362960
Pay attention to the details here.
See that his shoulders are internally rotated. His head is in front of the bar, with the weight over his upperback.
His scapulae are upwardly rotated, the bottom of it is flared laterally and upwardly, and the top is pinched together.
See that his feet are in a wider stance than his starting position. This allows him to get into a proper and stable deep squat position. You get here by sliding your feet to the sides, not jumping.
>>37362960
This webm shows the scapulae rotation.
And the way he moves his upper torso and head forwards as the bar passes his head is the same thing you want during the snatch.
>>37362960
PS:
>When you extend, you want your torso to be either straight or slightly bent back (depends on the amount of weight).
>Don't keep your torso leaning forwards.
This is during the extension, before you catch the bar.
After you catch the bar your torso will be straight or slightly forwards - with thoracic extension (not hyper).
Do front squats so that you strengthen your thoracic spinal erectors, as they're gonna be very important to keeping your upperback from collapsing forward during the overhead squat.
Doing overhead squats can also help beginners to find the right balance and how to hold the bar properly for the snatch.
>>37349055
why is this video so fuckhuge?
You guys know any god tier mobility drills or stretches to do 2x-3x a day when not lifting? I really want to improve my positions.
>>37365159
https://www.youtube.com/watch?v=yAvpW_zKJmI
https://www.youtube.com/watch?v=IE7nALXgXz0
https://www.youtube.com/watch?v=Ig8eZXfJiaY
https://www.youtube.com/watch?v=kL3cIDFUafU
https://www.youtube.com/watch?v=J9yRiOeVvIM
https://www.youtube.com/watch?v=g70Jq2NjQwY
https://www.youtube.com/watch?v=2hKbghN2fUE
https://www.youtube.com/watch?v=dNOMmQARQTQ
http://www.catalystathletics.com/video/section/2/Mobility-Flexibility-Training-Prep/
>>37365186
Thanks trappy, is this good enough?
I am not sure how to do the last vid without cables?
I just haven't been stretching as much and felt like it wasn't as effective as it once was.
>>37340511
Help me, /fit/, you're my only hope.
/r/ing the intro to this video:
https://youtu.be/lGe1TAp107U [Open]
I found this in the yt comments: https://youtu.be/a5w96Yrs4C4 [Open]
Close, but that's not exactly it.
Also, any intense house songs like the owg video intro appreciated.
(Reposted from another thread)
>>37365429
Nvm, found it. https://m.soundcloud.com/dtp-records/olivier-sagala-ampli-tamine
Is this routine alrite: http://imgur.com/pCKsrOM ?
Or should i go with dan jons
Snatch : 8 Sets of Doubles
Clean and Jerk :8 Sets of Singles
Front Squat: 5 Sets of 5
Press : 5 Sets of 3
im kind of intermediate got the form down etc. I yust wanna jerk insane weights
>>37365688
You mean Meme Jon?
>>37365688
Youre not an intermediate olymoic lifter if ur asking this q sorry
>>37366500
this
>>37360158
>I have a fast metabolism
I hate this meme
umad
how many sets and reps should i do for squats?
Back squat or front squat bulgarian if you guys had to choose?
Also, anyone here squat with an orthotic for low arches? I am considering picking up superfeet but I don't know if it will make a difference to my squat.
>>37367702
5x5
6x2
5x10
6x3
4x2
3x3
5x3
1x1
2x2
4x4
4x10
3x15
10x10
1x20
in that order
>>37368221
i dont think thats enough
>>37368221
do you do that in the am or pm session?
>>37368508
>>37368478
this is just AM
>>37368123
You do both, but focus more on front squat. That is the bulgarian methodology.
I don't neccesarily agree with it though. For more advanced athletes (like the Bulgarians...), more front squat focus is probably better. For beginners trying to gain strength, probably more back squat but a good mix of both.
I wouldn't main either. Just possibly focus more on one more than the other depending on your goals.
Just push jerked 95kg, previous best was 85kg a few days ago
what the fuck happened?
>>37369055
Do you mean power jerk?
And you got your shit together. That's what happened.
>>37369230
Aren't those two different names for the same thing?
>>37368221
What are the percentages at?
>>37368123
It doesnt really matter
just squat
right now i'm doing pause back squat and front squat because my technique on both is terrible but my back squat tech is worse
>>37369421
Yeah
>>37369555
All 93%
anyone else on the LSUS (Kyle Pierce 10-5-3) program here? First day of the 3s phase today
squat 182kgx3
push press 100kgx3
strict press 67kgx3
bench press 100kgx3
How do you find it? I'm feeling strong but slow right now if that makes sense. Squat is higher than its ever been but I have trouble making snatches at anything over 80% on the Saturdays. Probably just need a deload soon
Also just dropped $600 on these, brand new. Zero regrets lol
>>37369945
I would have regrets if I burned 3 times the worth of equally good shoes
never even heard of that routine though
>>37369421
Norik says push is no feet power jerk
>>37369945
How are they brand new if the cotton around the ankles already look worn?
The paint looks like it just got retouched lmao you got played homie
Filmed my snatches today
Always had trouble catching high and pull looks OK but I'm way less snappy than I feel watching them back. How do I into more aggression? Could it be mobility? I'm not comfy in the bottom position really could this be making me 'tender' with the weights?
>>37369994
Its the program Farris and a few others are on in the US. I think Fleming was on it at one point too. There's a couple variations of it floating about but I'm running this one http://jaredenderton.com/lsu-shreveport-lifting-program/
The shoes are beautiful and the liestungs are gross imo, adidas won't make shoes like this again
>>37370039
Don't know man, maybe the lighting in the room. I'm fairly confident they were new. Have worn them for 3 sessions so far, basically feel like a heavier adipower, although the wood heel makes a real nice noise.
>>37370043
dont be a pussy
use stimulants
>>37370101
I think today is a bad judge too, I filmed my last 2 sets of 8x3 @80% wasn't moving great
>>37370126
film everyday unless you have someone you trust watching your lifes
>>37370051
adipowers are cheap though and just as good
I agree liestung are gross
>>37370101
>>37370157
I also have a pair of adipowers and they are fantastic. I've just always loved the look of the adistar and I figured why not
>>37370161
literally who?
J E S U S C H R I S T
