/owg/ /wlg/
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
A thread for the discussion of the sport of weightlifting and all things related. Keep the insults, bullying, and shitposting to a minimum.
>Doping news
http://www.allthingsgym.com/retests-olympic-doping-samples/
http://www.iwf.net/category/anti-doping-news/
>How to Snatch w/ Klokov
https://www.youtube.com/playlist?list=PLGYKQZg-b1FYhl4P8OnCd_C2v2tjOC55X
>How to Clean & Jerk w/ Klokov
https://www.youtube.com/playlist?list=PLGYKQZg-b1FaJbNrQrwYXkP0BVDKdTpPy
>Pas notes about the Chinese System
http://chinfl.blogspot.sk/2016/02/notes-from-china.html
>Commisar's notes on the dank, zesty Meme Method (DZMM)
http://pastebin.com/u0jiY8sM
>Everett Basic Novice Program
http://imgur.com/pCKsrOM
http://www.catalystathletics.com/article/131/Starter-Program-for-Catalyst-Athletics-Online-Workouts/
>Takano Example Programs [CIII, CII, CI, CMS]
https://docs.google.com/spreadsheets/d/1M8AqZyApAyeSx-AoX3drVwpQEAJzVDvAJsE9PKoPwZw/edit?usp=sharing
>Mobility stuff
http://www.catalystathletics.com/video/section/2/Mobility-Flexibility-Training-Prep/
>Useful videos
https://www.youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists
>Helpful blogs
yashathoughts.com
chinfl.blogspot.com
>Commisar's notes on the dank, zesty Meme Method (DZMM)
http://pastebin.com/u0jiY8sM
1st for 130 snatch on Sunday.
>>37843854
2ND for power snatch 102x3 pr
I'm so fucking weak, guys. What do.
>>37844928
git gud
>>37844928
switch to powerlifting
>>37844579
3ed for deadlift 200kg x 8 no belt.
What is this thing Oly lifters have around their wrists? And where can I order it?
>>37846403
wrist wraps. only manlets wear them because they have frail little bones that can't handle weight overhead
are you a manlet?
>>37846433
I wear them because I'm a lanklet actually
can i get a reality check please?
>>37847622
First pull is horrendous
is getting the skin ripped of the thumb at pic related normal when doing snatches?
>>37847622
You should use a static start, not dynamic when you're learning. Your hips are a bit too high, where do you keep the bar? I would recommend to do the first pull more slowly, because your second pull looks rushed and fucked up. You're also not really pushing the first pull with your legs (weight on mid-foot / at the end of foot) and feeling your quads doing the work. Your butt doesn't rise at the same time with your shoulders to keep keep your back angle the same.
when you get past knees, use more hips to scoop under the bar. You wan't to end up in the power position, where you can do a violent triple extension. This is hard part to explain with words..
After triple extension try to keep your elbows over the bar, to make the bar go more upwards (you should look like a scarecrow)
You are jumping a bit forwards because you are not pulling upwards with arms and you start the second pull with your hips way too back (not scooping them to power position) so your back angle inclines too much forward, it should be pretty vertical.
try to slide your feet to sideways after triple extension, watch some klokov videos about this
When you're doing the jerk, you finish depending too much on your front leg, causing your knee to go past your heel. Try to end up with your knee over / a bit behind your heel. Also turn your feet a bit inwards in the landing position
This is what i got from watching it a few times
>>37847622
your shoulders are tight enough in the first pull- you can actually see them shake as you lift your hips up too soon
your back should keep the same angle in the first portion of your first pull. at the moment it isnt
get your hips lower at the beginning
other than that wobbly first pull everything else seems OK for the moment
>>37848075
one other thing:
practice clean grip/snatch grip DLs to help with the problems in the first pull
>>37848082
I'd recommend just snatch / clean pulls to knees
>>37848005
pls respond guys
sure is quite without the communist loli king
>>37847622
Jerk is far far too slow
First pull is far far too fast
>>37848494
>>37848005
>>37848201
PLS FUCKING RESPOND
>>37848377
>dropping the bar
>stepping over it afterwards
I hope he breaks his fucking legs
>>37848523
thanks for that Reddit
>>37848536
Sorry about this one. I cant even delete it yet.
>>37848536
>tfw no nig nog gf to keep safe from the upcoming race war.
Dman
>>37848549
>dreaming about a race war instead of unity
shame on you
>>37848555
that is one small fellow
>>37848564
yes its normal
buy straps
Shout out to Durkz
>>37848576
little hercules baby.
strong as fuck.
i don't even oly lift
>>37848523
Hey faggot, explain why these two things trigger you
>You can't
>>37848405
Rebecca is a lovely girl and she's a great lifter but she isn't a qt
>>37848584
thanks bruv.
i thought it was normal on the inside of the finger, not on the outside.
i also thought i'd get calluses, not the barbell grinding my skin off like it was a potato being peeled lel
how would straps help though? would they make the barbell not spin in my hand?
>>37848627
The barbell isn't meant to spin in your hand
>What are the sleeves and bearings for
>>37848627
Youre using hook grip right? the size of your thumb and the lack of spin on your bars are doing this
if you but straps it'll rub on the straps not your skin
>>37848692
i got that with an empty bar too. i was doing a crossfit experimental class which is basically the only place where people 'teach' oly weightlifting
except instructors were shit and i had to basically figure out snatching from previously watched oly lifting videos.
>>37848710
was using regular grip. i think it started spinning after i started sweating like a motherfucker.
shitty crossfit instructor got me doing 20 snatches with an empty bar on a time limit first time i was snatching.
good thing it was experimental class, never going back to that shit.
somewhat related: i lift at home but don't have bumper plates or rotating sleeves.
can i still practice oly lifting?
>>37848724
>shitty crossfit instructor got me doing 20 snatches with an empty bar on a time limit first time i was snatching.
thats not the worst thing in the world when you're trying to get a feel for the movements
>>37848884
except i was too tired to even focus on proper form
no personal coaching means probably 80% of my reps were me learning the wrong motor pattern
granted my shitty cardiovascular conditioning is also to blame, but nevertheless.
>>37848884
it's pretty bad. it basically guarantees that you start by learning incorrect movement patterns. if it was 20 singles with an empty bar it would be good, but 20 in a row on a time limit is ridiculous
>>37848920
that's what i thought
desu my only experience in oly lifting are snatch high pulls. but from a lifting background, if i focused on getting reps instead of learning the form when i started learning front squats/ohp i'd be fucked.
Alright, so... yesterday did some overhead squats and felt fine.
Today arms felt numb afterwards. Only thing I can think of is if I pushed my arms too far back and let my wrist flip back instead of pointing my knuckles at the ceiling.
Could that be it?
lads how much fishoil do you guys take for recovery?
I'm doing some research on it but some say you need 10g and some say you need 2g of omega 3 so its confusing
>>37849192
none, don't fall for the meme
fish oil is good for reducing overall inflammation. acute inflammation from exercise is good tho
>>37849199
but why do ppl like clarence say that its good for the joints
>>37849224
only if you have dry joints to begin with
something that estrogen blockers commonly cause, usually used by athletes who use PEDs.
just throwing this out there. if your joints don't feel dry, no need to buy omega 3.
if you're worried about overall health, just reduce overall omega 6 intake.
no need for omega 3 butter/egg/steak, they're a lot more expensive and don't have nearly enough to make a difference.
>>37848004
>>37848490
Short, yet still a bit helpful, thanks
>>37848058
Static start seems way harder to me, but i see why i should use it, will switch for future training.
i will most definitely try to tighten and slow down the first pull.
however im having a very hard time keeping my hips down while getting my shins vertical.
i'd like to blame it on my long legs since it seems impossible to me even without any load.
i see how this sets me up for a bad second pull with alll the pulling into the hip /bouncing the bar forward->jumping forward.
tho i can say the forward jumping has gotten better for me and it's merely a few cm.
i recognize most lifters are jumping back a bit tho, so i guess jumping forward isn't wanted at all?
i guess thats were my torso angle/the scarecrow thing matters.
i heard about the sliding feet thing, its what i'm trying to do. im not jumping of the floor rather than just lifting my feet up and placing them more outwards ( and a bit more forward as you pointed out)
i am actually trying to end with my knee over the heel tho its seems to me i am not sticking out my front foot enough. and you're right i very much depend on my front leg.
thank you very much for your time
>>37848058
i actually don't see how getting my hips lower in the beginning is going to help if my back is at an angle which i cant maintain through the first pull.
shouldnt i adjust the starting position to an angle which i can actually hold?
for the rest you are right i guess. since the guy above you wrote the same thing and i actually responded to allmost all of his points refer to that.
thank you fro your help .. will do >>37848090 to find and learn better positioning.
question: how to jerk faster? also hit 100kg that day but most were pressouts i guess?
>>37848505
Zausz
>>37849308
For me, I'd say the problem with the jerk is mostly in the dip.
If you go look at it your descent on the dip is really slow and deliberate looking. Speed up the descent and the jerk will get better
>>37849267
how do I know if I have dry joints
>>37849345
thanks, that's what i thought, will practice that.
>>37849365
they will feel dry as fuck
the sensation is as is you can feel your bones rubbing on each other in an unpleseant way.
>>37848505
Why would a woman this attractive do porn like this? What the fuck is wrong with the world?
>>37848505
who is this semen demon
Just added 12kg to my total after a 6week programme.
Still fairly n00b lifter but I'm happy nonetheless
>>37849937
no ice
>>37849937
>12kg
>6 weeks
>>37849308
>how to jerk faster?
Trust me, the speed will come with time. You just have to get your body used to the fast transition from first going up and the suddenly dropping down. Remember to hold the bar on your shoulders, and don't start to push with hands until it bounces off, or you will take away elasticity and power transition to the bar. I think power jerks / drop snatches could be helpful with learning to drop down.
>>37848505
WHO
>>37850316
Her vagina tastes like gold, the smell from her body is superb. Her entire existence is meant for another man's experience in ecstasy
>>37848505
>>37850394
name motherfucker
>>37850411
ching chong ding dong
No coaches that are near me that I can get to. Relearning and fixing my technique. The only coach I had was useless and didn't even point out major mistakes that you guys did.
What progressions/video is best since they are all different? Torokhtiy?
Does anyone have anything of coach ma talking about or correcting technique in detail?
>>37850586
Nah ur fucked m8
>>37850586
your best bet is to post videos here constantly to hear criticism, and fixing those issues next session, etc.
can i oly lift without bumper plates and rotating sleeves?
>>37850697
no, you will fuck up expensive barbells and i hope someone will notice when it happens
>>37850655
>>37850677
pls del
Yeah I plan to post here and reddit.
The only coach near me in UK isn't even a real coach, I really want to go slow and make everything better and I'm willing to spend ages doing it. My coach said my tech was ok but it clearly wasn't since I could even snatch the bar correctly.
What do you guys think of this?
https://www.youtube.com/watch?v=OQoGub2YL-s&index=8&list=PLESxPOGSIDyLJa4s0JmjnSp8xjgzv1WYM
>>37850713
i lift at home
>>37850786
you'd fuck up your nice floor dropping the bar
>>37850810
there's no way to oly lift without dropping the bar?
how the fuck did people lift before bumper plates?
i mean, rotating sleeves were around in the 1930s, but bumper plates are fairly recent
>>37850857
i mean, if you're gonna go heavy. you're gonna drop the bar.
>>37850718
Where in UK are you? It's not a big place and there are a lot of decent gyms and coaches, I don't believe you can't get to one atleast once a week
>>37850857
As a noob you're gonna drop the bar at some point
So what is everyone doing / did at the gym?
Power snatch, 4x3x80%
Drop snatch
Hang clean from thigh + jerk 4x(2+2)x80%
Back squat 3 rep max
Also did some mobility stuff because coach insisted lel
>>37851078
Once a week???
Midlands, closest one to me is hours away.
>>37850921
>>37851089
ah fuck. i'll guess i'll stick to doing klokov style high pull for now
>>37851099
Where in Midlands? There's a number of gyms in the Midlands. Two of the best clubs in the UK are part of central regions.
There is no way you're 'hours' from a decent gym
>>37851354
I am without a car and being poor as fuck.
>>37851403
Excuses lad. I don't drive either. I train at a gym without a coach 2-3 times a week then get a train 1-2 times a week to train with other lifters and coach. It's not perfect but if you want to get decent you have to put effort in
What city you in? There's probably one under your nose.
>>37848405
>>37848622
>tfw my coach introduced her to wl when she was 11 and trained her for three years before she got picked up by bwl
His son is also mates with Sonny Webster and he's been to the gym a couple of times.
If I only feel ankle stretches in the circled area and not at the achilles does that mean I've reached the natty limit of dorsiflexion?
>>37851696
You train at mythromloyd or however the fuck it's spelt?
Is this a good technique?
https://youtu.be/ksm5_Z_HUEY?t=83
>>37851782
No, my coach isn't anything to do with bwl, he just runs his own private gym. Hasn't trained Rebekah for years after she got picked up.
>>37851887
no this is before making contact with the bar was allowed
>>37843819
Is there a youtube playlist with videos like this one?
>>37851928
She doesn't train at the national training centre bro. She trains at a small club in yorkshire.
>>37851887
See this
>>37852582
The no contact rule needed more arms to pull the bar into place especially in the split snatch
One of the reasons weights lifted now are massively higher is this rule change
>>37852656
Right, either way I don't train there. My coach mentions her a lot, it's his claim to fame ha especially now she's off to Rio, he's trying to get her to pop in to meet the wl club he runs.
LADS
I've had an idea.
What if I go to one of those Russian doctors that do height surgery, and tell him to lengthen my tibiae.
Pros:
Get to lose the manlet card
Gain superior proportions for weightlifting
Cons:
It costs money
Sounds like a plan to me desu.
>>37848005
Sometimes i pull on it so hard, I rip the skin.
>>37851763
probably not, it most likely means you have inflexible ankles
>>37856020
i have this too, how do i fix it?
>>37856049
regular ankle mobility exercises
>>37856020
Then why am I feeling it on the side opposite of the one being stretched out?
>>37856077
>Don't let ankle collapse
What did he mean by this?
>>37856270
>one
its almost as if theres more than one muscle in your ankle, but thats crazy talk
>>37856320
The muscles on that side are shortening not lengthening therefore not being stretched.
>>37856332
please just bow to conventional wisdom on this front, its saturday afternoon and im feeling lazy
>>37853788
But won't your tibia just, like, snap in half if you put too much pressure on it, like when landing in a full squat with a couple hundred pounds overhead?
>>37855783
well my daddy taught me a few things too
>>37852685
You can lift a decent amount of weight with no contact. Look at norik doing no contacts close to his max, that's the proper way to lift is finish with arms. The bar contact just made it easier to keep the bar more over the center of the athlete rather than slightly out front
What I'm saying is majority of lifters had garbage technique back then regardless of the rule only few had figured out how to snatch back then look at kono that's why he's good at snatching
I'm high and I just thought about this lol
>>37847622
Slow down first pull
Rebend knees after bar passes knee
Pull under very fast, as soon as you hit triple extension
Don't stall so long after dipping
>>37857226
Does anybody know the reasoning behind this rule? It just seems like such an odd thing and would just make the lift so much more particular. Or was it just to prevent people from trying to bang the bar up with their hips?
>>37857356
all rules are arbitrary in sports some makes sense some dont
for example there's a rule that your hair cannot touch the barbell and supposedly the reason for this is for athletes safety which makes no sense at all
it just so happened that they made up this rule that made lifting inefficient
>>37848519
SAUCE
Please.
>>37850921
No rotating sleeves, no bumpers
Still do oly, never dropped the bar before
you'll be fine
>>37857226
Not arguing, there were some big snatches with no contact but look at boris no contact vs his full snatch, that's an example of how much easier it is with hip contact
>>37857320
>Teaching rebend
>Triple extension
Why to Americans make shit so needlessly fussy
>>37849199
this is retarded. more proof that people in owg have no idea what theyre talking about
fish oil is good for your heart as well
>>37843819
hi owg, i dont have a coach anymorew but i have a facility where i can train, so i wrote this template:
A
Snatch 6x3
snatch pull 6x2
front squat 5x3
B
power snatch 6x2
muscle snatch 6x2
C
jerk 6x3
pushpress 4x3
ohs 6x3
D
powerclean 6x2
ohp in split 5x5 (this old guy who used to coach a 69kg lifter with a 320kg total told me i need this thing so i trust him)
E
clean and jerk 6x2
clean pull 6x2
back squat 3x5
planning on increasing weight and decreasing number of reps in the classics every week until i do 6 singles each time, eventually rotating it
any tips?
>>37859251
Before i say anything, tell your current stats and how long you have been training. I should also see a vid of your 80-100% snatch / C&J to really help with a program.
I hope you are doing ab + back exercises and mobility too after training
I would swap B and D, otherwise looks pretty solid.
>>37859359
1 year and a half training, 100kg snatch 125kg cleanand jerk, that before a number of injuries, now its probably around 95/115 , i usually do planks and sit ups at least 3 times a week and back extensions once or twice a week. also some chin ups on weekend if i feel like it
i dont have any video tho
Does anyone have the link for that video where a weightlifter (in think hes russian) fails to hold a 200 kg snatch and ends up throwing the bar into the audience? I saw it here a couple of days ago
>>37859394
Very good then, you probably could already throw ohs and ohp in split away. I'd do drop snatch or something more snatch related instead of ohs and ohp normally
>>37859409
i'd like to keep at least some form of strict press to keep my shoulders strong and healty since i injured them a number of times.
so you say drop snatch instead of ohs? same day?
>>37859409
>>37859251
also, you think it's possible to throw in some dips as accessory? even once a week is fine but i dont know when to do them
>>37859424
Well i said that it would be better to switch to normal OHP, not that you shouldn't do ohp at all. And yeas, drop snatch instead of ohs on the same day. Or something that you think would help most with the snatch. This is where a coach would be handy. But typically everyone who started this sport late or is quite new, is slow under the bar. So drop snatches help with it.
>>37859437
Absolutely. I like to hit beach muscles at the end of the week, because i have 1 or 2 recovery days. But you could also do them in A or C.
I TRIED SO HARD
>>37859545
thanks you man, will start next week
>doing heavy deadlifts today
>grip slowly starts failing
>last set
>no chalk or straps available
>try to get it off the floor
>hands die
>instinctively put my thumb under
>finish the set no problem
>wonder what the fuck I just did
I only found out about the hookgrip today
am I a born oly lifter?
>>37859806
you should be using chalk the whole time
>>37859806
>Didn't born with chalk on his hands
>Thinks he's a natural oly lifter
KEK
>>37859825
>>37859863
>needing chalk
>being weak
>having slippery hands
pick all 3
>>37859825
Lads I'm upping my frequency. My #1 goal is to just get more reserve strength classics. I'm considering splitting up my days into three strength days and two classics days, and I'm just wondering what you all think of that?
So I'd do something like this:
Day 1: Squat, Heavy Clean Pull, Press
Day 2: Snatch, Power Clean and Jerk
Day 3: Squat, Heavy Snatch Pull, Press
Day 4: Clean and Jerk, Power Snatch
Day 5: Squat, Heavy Clean Pull, Press
On the strength days the next week I'd snatch pull 2x a week and on clean pull once. I also was thinking of o
push pressing 1x a week on one of the strength days instead of regular press. Maybe I'd so something more on classics days. I planned to do BBing and core work after strength days too. But maybe I could put some of that on the classics days to be more time consistent.
Any thoughts?
>>37860651
You definitely have to be smart with pressing volume. Texas method for the press could be wise.
https://youtu.be/WgETR3LXmQw
This is with my shorty barbell
Also pic is from a different 116 snatch
>>37861120
Impressive
>>37857356
I believe it might have existed to prevent the "continental-style" lifts where the bar is rested on the stomach mid-lift.
>>37859395
https://www.youtube.com/watch?v=8ded8BeTjRg
>>37861120
what's playing in the background? I think I'm hearing frank yang but not sure
/owg/ I'm having trouble going from my triple extension into the squat. I have a decent pull and get a fair amount of height on the bar, but I can never seem to get down into the squat to catch it.
Do you guys have any advice for transitioning from your triple extension to the squat?
>>37861120
Gettin' kinda tubby there, boy-o. Startin' ta look liek cammi.
>>37862001
>Stand with bar
>Elbows out, shoulders/back braced, etc.
>Shrug once, twice, three times
>On third shrug come up onto balls of feet/toes
>Pull yourself under
>>37863819
heaviest deadlift ever?
>>37863850
>heaviest clean deadlift ever
ftfy
>>37863850
Yes.
>>37863819
He died shortly thereafter . What a badass way to kys. Rest in peace sweet prince.
>>37863850
depends what you call a deadlift. people have done heavier tire deadlifts for example. it's the heaviest deadlift with a deadlift suit, straps and strongman-style-hitching. benedikt still has the heaviest actual deadlift as far as I'm concerned.
>>37863960
>He died shortly thereafter
wut?
>>37864027
Yeah, went back to chill, and was found dead. just died of fatigue..
>>37864027
He out the dead in deadlift
>>37864793
Put
>>37850411
anri okita
No tears now, only dreams.
>>37866027
>tfw he's not on the Rio team
>>37866523
His career is pretty much over
>>37862190
>>37866027
whats the schedule for olympic weightlifting
>>37867876
https://www.rio2016.com/en/schedule-and-results
>>37868164
Does it make you want to kill yourself when you look at that webm and realize you will never be a girl and no man will ever truly love you?
>>37868164
stop posting this webm i've already jerked off so many times today
>>37868164
tfw she is not squatting on your dick
>>37868203
i love him but im black he probs hate me
>>37868219
>>37868225
you forgot to put yout name on commi
>>37868271
>>37868393
how to become aggressiveness i fail weights im more than capable of doing because im not aggressive
I dropped a 105kg loaded barbell on in the gap between the tear drop of my quads and the top of my kneecap. How fucked am I?
>>37868442
>>37868659
walk it off
i did it once on a hang clean with 140
dont bother me none i finished the workout
>>37868749
Ok that's good, it is feeling better now after a day but I was scared this might make it more susceptible to an actual tear of the ligaments in the future.
>>37868715
>>37868958
>>37869044
>>37869111
>>37869307
>>37869364
>>37858465
Remembering to rebend helped me a lot in giving my hips more room to apply power.
Triple extension is a good way to descibe what's happening, is it not?
>>37870409
It just is two things that seem dumb to those who don't learn the American culture of the sport I guess if it works that's cool
>>37870409
good morning
>>37871639
y-yes coach
>>37871639
>>37871711
Lolis are justice, but this is /owg/. Post more cuties lifting.
>>37871774
>>37871733
>>37871784
CUTE GIRLS LIFTING CUTE THINGS THE ANIME WHEN?
>>37871774
>lolis
>>37868844
>scared this might make it more susceptible to an actual tear of the ligaments in the future
its irreparably damaged. You can still lift with it though
>>37871825
>>37871825
>>37872246
Well shit.
I guess as long as it doesn't affect me when doing the classics or and any of the other lifts and that it only makes it more easier to tear during an accident like what I did then I'll accept that for now.
