So it turns out part of the reason it's so hard to find wl webms online is that IWF has been systematically taking them down for copyright>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:http://pastebin.com/1HgVcGam (embed)http://pastebin.com/wCXeXfkk (embed)http://www.chinfl.blogspotco.uk/2013/07/how-into-weightlifting.htmlhttp://www.reddit.com/r/weightlifting/wiki/faqhttp://www.iwf.net/doc/technical.pdfhttp://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
Wow lol a literal reddit link... quality general guys!
120kg squat 3*5, 140kg 1*5 dead, 100kg *3 power clean.is this normal ratio?
>>48581463who cares about ratios, just get stronger
Could I high pull/snatch balance only and still increase my Snatch? My strength sucks, even after improving my technique it's strength that let's me down.
Did snatch for the first time today. Got 65lbs. I deadlift 405bench 275don't squat though
>>48581571>My strength sucksdo more squat>>48581598>don't squat thoughlol
>>48581729My Squat is pretty far ahead of what I can comfortably snatch pull (175 squat, 75 - 80 snatch pull). Should I still be squatting more?
>>48581909>80kg squatYes you should squat more
>>48581571like anon said squatting helpsdo pulls too, heavynever stop snatching either, tek is always important
>>48581463that power clean is very high, if your squat/dead technique are good then you have good potential for weightlifting
>>48582484my deadlift is really bad, it feels like 1000 tons of dying every time i do it. squats are low bar, i'm doing Starting Strenght if it wasn't obvious..
I can only squat 10kg, can't lift the bar. How do I become a world-class athlete?
>>48582789Wtf are you a fucking stick man or something? But anyway do body weight squats then until you can
>>48582535just saying, it's probably worth squatting high bar and doing full cleans if you have any plans for wl in the future. It will speed things up a lot compared to working with someone whose movement patterns are already embedded and already shit.
>>48582905I need to buy squat shoes if I want to do that. For now, training explosion to help my dead+squat is fine..
>>48582905low bar squats build a strong first pull
>>48582948The opposite actually
>>48582934you don't need squat shoes to squat high bar lol>>48582948yeah nah, pulls build a strong first pull
>>48583010I can't get enough forward knee travel without losing balance (heels go up) as it currently is..
>>48583019if that's the case then you should be working on getting into the right positions, don't use lifting shoes as a crutch. The only thing squat shoes should do is keep you more upright.
>>48583010>you don't need squat shoes to squat high bar lolYes he does, don't hand out bad advice
How to open up shoulders for snatches? I've tried all sorts of rolling / balls / yoga. I have no problem getting my lower mobbed, but I can never get my shoulders open enough with those activities.I've been doing flyweight snatches to stretch out my upper and working up eventually to my work weight, but that's really time consuming and seems like its burning energy. Is there a faster way?
I’m going to edit one of the barbell medicine programs l, and there’s nothing you can do to stop me!
>>48584723Fucking shit nosound 4channelHere...https://webmshare.com/play/PNK7MCorrect lockout?
I hate doing frontie squaddies, and it's not because it's heavy for my legs. The problem is that I get exhausted and almost faint because the bar is pressing down on my throat.
>>48585816dont f*cking laugh at me incel
>>48585864Learn how to shrug and extend the T/spine nb. I bet you also hold the bar on your fingertips
>>48586137Not like this cuck shit
So this is my last training week before my meet the Saturday the 15th, any tips on tapering off next week?
>>48585987I have flexible wrists and a good grip on the bar. Are you saying you actually shrug to lift your delts when fsquatting?
>>48586415Yes you want to maintain tightness everywhere, and you want the bar resting on your flexed delts, shrugging usually accomplishes this.
>>48585706I love doing them because back squats are hard
>>48586398max week before and after that you should just do fucking fast powers with <60% of your max
>>48588925What are you fucking stupid? And I'm not even the guy that posted
oww my knee
Reminder that Caladan has shit lifts and even worse advice.
>>48593815it's not a reminder if everyone knows this already
>>48593815what was the bad advice?
It hurts behind Me knee or in my calf (cant tell) when I extend my legOuter back of my legWtf is it
>>48580363>crossfit cuckoldryyou little nerds aren't serious about this shit, are you?
best tits known to man
>>48594155hamstring? calf? popliteus? Do you point toes straight forward when you squat?
>>48595162Open them but for some reason my calves have Been aching since I started the russian meme program
>>48595637oh I know what you are talking about, I used to get that too. Try cutting your depth a little and controlling descent more. In the meantime, this used to feel good as temporary relief. Use a hot towel.
>>48580363I got a really stiff lower back after squatting heavy (for me). If i tilt my pelvis forward and really arch my lower back it kind of hurts a little. Any guesses what it is? I know it's not sciatic pain, had that before. Any guesses as to what causes it?
>>48595905prob just sorealso stop aggravating it
>>48594164>Im a bodybuilder xD
>>48595425How is that webm crossfit ? It's a complex for stamina. 190 for Berestov is not bad at all considering is retired. Klokov did it at 205kg when he was at his second prime in 2011.
>>48580363had my third competition yesterday got to a total of 164kg at 90kgive been training for about a year is that progress good/decent should i commit sudoku?
>>48580363>dyel chinks>the sport
>>48596146it's a jokeI've actually used it before a couple months ago in a non-general thread to see if /fit/ lifts, almost everyone thought this was an actual crossfitter and that the webm looked unsafeBerestov still squats 300 pretty routinely, though I question how much gear he's still on as he still looks the same as during his comp years>>48596160it's pretty bad but on the bright side you have many gains to come in the future>>48596165here is your (you)
>>48596186i like the direct honesty
>>48595861Thanks I'll tryShould I Skip squats tomorrow?
>>48596430just see how it goes, don't push through painif it feels good then keep going, if not then rest
>>48596450Maybe I'll just deadlift
Any tips on pulling the bar straight up from the hip in snatch? No problem with it in cleansHang snatches are fine and first pull seems to be finePassing the knee fucks it up
>>48597564Don't throw your head back, keep focus on the same pointOpen up your hip more
>>48596160Lol I have a 222kg total, get @ me.
>>48597818pls be a 55kg female
>>48594164I like bbc
>>48597899Yes I also compete in the Olympics
How do you lace and tie your shoes ?
Hows the sizing in leistung 2 compared to Power perfect 2?
>>48580363lads whats the name of that exercise the chinese guys do in which they hold a plate in each hand then spread their arms wide and pull their shoulder blades together?see a lot of them do it
>>48580363any chinese power lifting routines out there? how are these 65-70kg guys throwing around 200kg like its nothing?
how are the weighlifting shoes on dynamicfitnessequipment so cheap? is there a catch? 86$ for adipowers seems too good desu
Whenever I land my snatches and I’m too explosive I always wind up on my toes and miss, how can I fix this ?
I WANT TO LOOK LIKE LU XIUJUN SO BAD
>>48599713>tfw youre not a chinese weightlifting mutant
>>48600377Just grow up on a farm then dedicate your life to weightlifting for the Chinese government, it's not that hard
Shots fired >>48598733
>>48580363anyone got a video on how to do snatch grip high pulls for muscle hypertrophy/upper trap growth ?been doing them and somehow I get sore on my upper traps from them despite deadlifting heavy but I need to be sure I'm doing them fine since soreness means shit
I wish I had a friend who could teach me to Oly lift and hang out with me
>>48601157where do you lift?
>>48601223Normie gym in L O N D O N
>>48601237Sorry m8 I’m in freedom land
>>48601247Its ok anonI'll just keep watching Chinese lifting videos to numb the pain
>>48601157>>48601237go to a weightlifting gym, there's oughta be one in London
>>48599597You're not being too explosive you just aren't controlling the rep
>>48582789Are you 5 years old?
How to keep bar close REEEEECaladan help
Are people here stronger than /plg/ fags?
hey caladan, does this have any carryover to olympic lifts?
>>48603725Smooth job getting out from that squat. I'd kill myself attempting that.
>>48603645Lats tightElbows upArms and wrists relaxedPost a form check >>48603725I love unracking that way but I don't have the balls to try it with more than 140
>>48600849They're not really meant to be a BB exercise, do trapi for that
I'm currently running Bill Star's program in the hopes that I get real good at oly lifts. How do I know I've gone past the novice phase and start getting intermediate? Thanks again to the anon who helped me out a ton last time I was on btw
>>48604734What are your lifts? How often do you miss lifts
>>48604782BS: 255lbs for 1BP: 215lbs for 2DL: 305lbs for 2 OHP: 130lbs for 1Clean: 175lbs for 1C&J: 165lbs for 1Snatch: 105lbs for 1 (lel)5'7, 150lbs
>>48604782>>48604782Sorry, what did you mean by "miss lifts"? Like failing a rep?
>>48604858Yeah miss attemptsYou seem pretty weak so just keep going till you stop progressing
>>48604890Got it. Thanks mane.
>>48604847what about your front squat, cocksucka
>>48604918How old are you? Your bw is tiny
>>4860583518! Almost 19. Did some strength training for a bit for kickboxing from some crossfit-esque place (complete fucking scam btw, all I did was quarter front squats and hang cleans for like 4 months lmao), but I got into actual lifting sometime in August. I made my own program after reading "Easy Strength", but I thought it best to follow a legit template, since I was starting to stall on some numbers, and I thought that an actual oly lifting program done by an expert might be best to do lolSpeaking of that, anyone by any chance do Greg Everett's 12 week program? Any thoughts?
Muscle Snatch: With or without hip contact? What's emphasised depending on whether contact is with the hip or not? My weakpoint is second pull but more so pulling under the bar.
>>48605886>>48605835Speaking of BW, how would I go about putting on muscle mass? Just do a bodybuilding program ontop of Bill Starr's program? Excuse my ignorance.
Hey owg I got offered a job in Austin, but I’m not sure what to do, I recently found a really cool gym here in my town and I just don’t know what I would get in austin. I really don’t want to go and get let down. What do ?
>>48606023as long as you keep progressing on weight and do your accessory work every session (e.g. rows, chins, dips, etc) you will add mass. Eat more when you stall. Continually increasing weight on the bar is the biggest indicator you're adding mass.>>48605960bar should be in contact with skin from start position to extension>>48606665sacrificing your career for a hobby you'll probably never be very good at is really fucking dumb. Also, there are plenty of wl gyms in Austin.
>>48606686>bar should be in contact with skin from start position to extensionSeems a lot of the eastern European's don't do this. Why might that be?
>>48606709fair point, start to extension is probably overly proscriptive. But keeping the bar close almost invariably means contact at the start position, and at the very least contact from above the knee to extension.e.g.https://www.youtube.com/watch?v=0fM5R-pOcishttps://www.youtube.com/watch?v=cSxxajrTO5whttps://www.youtube.com/watch?v=TS5POs0a7Kw
>>48606777What if I want my hobby to be my job?
>>48607113if you want wl to become your main source of income I'm afraid you're in for a life of disappointment
>>48607128Are you kidding me? Wl coaches are rolling in it at crossfit gyms. Why not do both?
>>48580363On clean pulls I'm hitting my penis and testicles. What to do? To prevent this I started make contact with hips just little bit above the knee but I think this is wrong.
>>48593758It's so perfect. Not one flaw. Those fridge genetics man
>>48596160I have a friend who has been lifting for just over a year and has a 257kg total @ 81kg but he's a national level long jumper and had previous lifting experience, you should really be at around 210-230 i would assume for 90kg BW
>>48584122Take a stick and stretch your arms behind your headGrab closer and try to get it behind your head againTry to pull the stick apart while doing thisThere you go.
>>48595425Good gracious nice bear complex
>>48605886I know you, keep at it and do the triples. You're on the 4 day program, right? Technique will get better, numbers too. Don't go to a 1rm too much, get PR's on the triples and doubles. As long as you do all the exercises and eat well, you'll add mass. I already told you to do high volume close grip push ups and curls with a focus in the negative at least twice straight after a Bill Starr workout. Your arms will get bigger from that.Now eat well, focus on form and go lift!
>>48584122have you done klokov press? Just do a bunch of reps with the bar and see if it helps, loading the movement is always more effective than just stretching
My knees hurt and I have to wear SBD knee sleeves to reduce the pain I feel every session. I don't actually want to use knee sleeves because I want to rely on my strength, but even touching my knee with the bar as I pull hurts and when I get low and really flex the knee in the bottom of a squat my knee really aches. I've done a training program for about six weeks where I focused on slow eccentric overload of the tendon but I didn't really see any improvement. Is it normal for one knee (my jerk knee) to be in constant pain? I didn't have any pain at all when I just did regular training but it started after I had done weightlifting for a about a year. It's really holding me back because I rarely go all out on my squats and jerks out of fear of pain. I have to use ibuprofen several times a week just to complete a session without 8/10 pain. Anyone else struggle with knee pain?
>>48607881Become a woman.
>>48608768Shit my man, do something else. If your knees fucking hurt, stop weightlifting that hard.
>>48608888>Stop weightliftingAre you insane?
R8 my C&J max lads.
>>48608768how can someone be this retarded?
>>48608888>>48608925People who've never lifted in their life have knee issues. What do you think moving heavy weights with your legs every day is gonna do? Knee pain is completely normal.
>>48608768nobody should be taking painkillers just to get through a session. Where is the pain? Solely around the patellar tendon?>>48607881don't hump the baralso maybe play with grip width>>48608920not very good but you probably know this already
>>48608943>Solely around the patellar tendon?Yes. On the knee and slightly below.
>>48595162>do you point your toes straight forward when you squat?I do this. Is there something wrong with it?
>>48608955what aggravates it, usually? Think particularly about workload and the type of volume or intensity that sets it off, as well as the exercises that tend to cause it>>48608966not if it's comfortablein some people though a lack of internal rotation puts extra stress on supporting muscles around the knee when they try to force toes forwardFWIW this is sort of received wisdom from Justin Lascek and seeing someone have trouble with this with kelly starrett style squats
>>48608943I reckon I need to do a better job keeping the bar closer and also a more powerful jerk?
>>48607998My problem isn't really the strength but the technique /mobilityWhenever I go to my max lifts I somehow end up doing everything without catching it in the squat position
>>48608985Heavy jerks and powers seem to be the worst. Heavy squats aren't as bad if I do them at the beginning of the sessions.
>>48608993clean: bar closer, extend laterjerk: don't let your chest dip/upper back cave, finish the drive before you get under. Think of your torso like a box on a spring. The box needs to be as tight as physically possible, with lower back, core, and upper back/chest all flexed. What you're doing is letting the box get floppy, so you spend all this energy that could be going into the drive into your floppy torso instead. That's why you have no power.Do heavy jerk dips, as heavy as you can get, after your front squats. Focus on keeping everything as tight as possible and doing a controlled dip. Don't worry about the drive. You should be able to get up past your max squat for a couple sets of 5.
>>48593758God tier lift right there
>>48609003your front foot or back foot knee?FWIW I had something very similar to what you're describing. I'm trying to think how I fixed it but memory is a little hazy on this.>>48609103>>48609079I made a typo above, don't flex your chest. Just keep core/lower back tight, upper back tight, and chest open. GL and report back after a couple weeks, your dip should be way more stable
>>48593758you're a beast
>>48609115Front foot. This is all on my right knee. I've always felt something off in this knee since as far back as I can remember. When I played soccer I never shot the ball with my right foot but I am right footed. I never really dared to fully extend it. Also when I trained muay thai I was way more powerful with my left knee because I never hesitated. But with my right knee I hesitated because something felt loose or weird. It's also always hurt to sit my my right knee but never on my left knee. I think it's just gotten worse now that I've started training explosively.
>>48609115so heavy front rack holds and jerk dips? got it I feel like I have the strength to clean 120 soon. My max FS is 140.
>>48609143don't worry too much about the rack holds for now, just the jerk dips. You should be able to do 170ish for reps. Just think of it a bit like a front quarter squat but control it like you want to do a jerk>>48609136yeah I don't think any of us can really help you. See a sports physio. I can make a few educated guesses but your best bet, I'll tell you now, is probably going to involve as much strengthening of the surrounding muscles as possible. My guess is that your muscles aren't doing enough to support the knee joint and the tendons are working overtime to stabilise you.Here's what I'd recommend if you aren't going to see a professional:split squat, very controlled repssingle leg rdlcycling (e.g. stationary bike)pain is always the guide. If it hurts, work around it and do something else.
>>48608920High catch in the clean, very deep dip, try to keep your knees tight.Good lockout, good pull. Three white lights. 6/10 for style.
>>48609079Jerk dips are hell for your knees, anon shouldn't do them "as heavy as he can" or at all for that matter.Push press triples will suffice. Focus on dip and drive.
>>48609370My bad, thinking of jerk drives. Don't know about jerk dips though, they sound like 1/8 front squats.
>>48609391they basically are, it's just the dip portion of the jerk but heavy and focusing on stability. From personal experience these did more for my jerk than anything else.
>>48607881practice contact drills, the bar doesn't go way out to slam into your hips. You trace the bar over your legs whilst keeping your lats tight and make sure that your shoulders stay over the damn bar.Another useful drill is drop squats. Start at a hang clean position with the bar touching your hips, relax your lats then tighten then and drop into a front squat. Repeat until you stop smashing your dick.
>>48608768Could be technique. Always analyze your technique, it's the first place to look at when you have a problem.If you have longer legs than torso, or just a long femur, could be your squat technique (kneed too forward, butt too inward)If it's not technique, then just stop training (so intensely) for some time, a couple of weeks.But what you MUST do is see a professional (physiotherapist), and a good one at that.
>>48608034>>48608381Thanks, I'll try these
>>48609194Caladan is by far one of the best trips i have ever seen here on fit. >pain is always the guideSounded just like my coach.Not even even memeing, thanks man.
Should of been two bottles of d-bolLol
>>48608348Thanks again mane. Okay, now, this is going to sound really fucking dumb, I know, but when you mean "do curls", how do I know which weight to use lmaoI'm sorry, I know, I'm REALLY new. Like will a lifting barbell do, or should I do them using kettlebells and whatnot, I seriously have no idea. Thanks for all the help guys, it really means a ton.
>>48611810I just curl the bar for 20+ reps in sets until I can only do 10. You kan use dumbbells of you want. It's supposed to take 10 minutes. You do curls, followed by push ups, followed by curls, .... Untill you can't do 10 curls or 10 push ups (for me, so make that 5 for you). You'll get an arm pump and the accumulated volume will get them bigger over time.If the weight you're curling is still too easy after 10-20 reps, add some. If you can do a shit ton of push ups, do them slower.Again, it's supposed to be a 10 minute thing to get some good arm training in there without memeing your tendons.
>>48611871So basically a curl/close grip push up superset, not to failure.
>>48601281There are several weightlifting gyms in London, Europa is where a few of Team GB trains.
>>48601237Based in Kennington, though I'm not particularly good, only have a 160kg total with a 120kg squat :(
When people say that snatch should be around 60% of back squat is that with perfect technique? half decent technique? what level are we talking here
>>48610942charge ur goddam phone
>>48613061Tian Tao has a 310kg back squat, more or less. And has a 185 snatch, which is the 60% of 310 (give or take).So yeah, perfect technique.
>two thots start training in my wl part of the gym (where the competition team trains)>dressed like total whores, classic instathot outfit>it's about 10°C insideOne of these days, when my technique is decent and I learn to program and get a house in the countryside, I'm going to build a home gym. Damn thots GET OFF MY SPORT
>>48613505wow there calm down incel
>>48613709If you're a normie you're never gonna make it
My right shoulder doesn't like the turnover position in snatch, and now it's hurting even with no weight.If I hold my upper arm horizontal and rotate shoulder bringing my hand up/down, it starts to hurt in front/top of shoulder.What causes this and how do I fix it? Left shoulder is fine.
>>48613484>tfw 90 snatch with 140 squat
>>48614164Sounds like rotator cuff, probably just need to move it around a bit and fill the area with blood. Do it gently and stop if it hurts
What does Caladan do for a living ? What are his credentials?
>>48616570I'm a health economistI don't have credentialsIf you disagree with what I'm posting just say it instead of being a puss
>>48616858Just curios faggot, lifts and weight class?
>>48617208plaese dont buly caladen
>>48617208100/125 @81I'm well aware how shit that is, kek
Good work /owg/ let's get to dat bump limit
>>48617476I have a 222 total at 105kg is k, but I’ll def pass you
>>48618045probably, i haven't been able to squat in a while so the plateau will be significant until I fix it
Plg is just as dead as owg for once....soooo what do you guys do here
>>48619163we snatch and we clean and jerkevery fucking dayforeverand we wish we were chinese
>>48619163Lmaooooo love u
>>48619183Why is the usaw dated on its material and training methods? Fuck why don’t we just get chinese coaches over here
>>48619384We already sorta do with Coach Ma.
>>48619398Where’s he located?
>>48619384That would require someone to pay them a lot, idk who would bother
>>48620190It'd also still fail.There's a constant obsession with bringing in foreign coaches in US weightlifting. It never works because the primary difference isn't training. It's the ability to get talent into the sport and then support them like actual pro athletes.
>>48609119Yes, Caladan is Ilya.
>>48619384>Foreign coachesBringing in coaches from Europe way back was a big mistake. Weightlifters used to train 3-4 days per week training the THREE lifts insteada of two and they were breaking all kinds of records. Nowadays the USA is gymcelling and breaking no records at all. People trying to get stronger in the lifts by NOT doing the lifts, bad tactic.
What are your goals for 2019? For me it'd be 100kg cj
what are accessories i can do to strengthen pulling power from my hip crease to overhead and also improve my shoulder mobility which is fucked for snatch? im at 1/2/3/4 in powerlifting but i cant even snatch a proper 20kg barbell (my gym has a 15kg eleiko bar i can pretty much pull).
>>48620701>strengthen pulling power from my hip crease to overhead and also improve my shoulder mobilityMuscle snatch, but since you can’t even snatch the bar properly because of the overhead mobility, I also recommend first hanging from a pull-up bar with a wide grip and focus on loosening your upper back and even internally rotate your shoulders if you can. Working up to doing this but with hands together will give you the overhead mobility to snatch forever without worries. Also, don’t use the 15kg bar if you have a y chromosome.
>>48620214that's probably a fair point, provided you include training from a younger age, more emphasis on technical mastery, and give them the drugs they need to compete in that list.>>48620406I think also partly coaching methods really got going in the 80s and the Soviets just put way more work into it, then spread that knowledge across the Eastern bloc and other communist countries>>48620453be able to train without hip pain>>48620701do the movements slowly with as much control as possiblealso btn sn grip pressing
>>48608920if you have time to jump with your weight, your weight is too small
Will Ehabibi win gold next year?
>>48621842Man, the guy is a machine. Non stop. I really dislike his technique though.The catch position in the snatch is disgusting
>>48620616Damn. That's big. Bw? Age? Time training? Current numbers?
>>48621842He's so fucking explosive
>>48623066I want to know this too
>>48620453110/130 at 73Currently at 90/110 at 67
>>48593758like the finest red wood tree: thick, solid, tightthe dude is even practicing his post-lift dance, what a winner.
>>48604945Whoops, didn't see ya, 215lbs for 1
>>48620453100kg cnj200kg total100kg snatchin order
>>48624861Hey, by the way, did you manage to understand the sets and reps from the PDF? It's only written in the text, which is annoying, but it's all there.By the way, watch this series of videos from 8 time world champion and reknowned coach Tommy Kono. He explains all important aspects of the lifts and shows examples with pictures from elite athletes. It's 54 minutes long in total:https://youtu.be/CNy0Odapgds
>>48624908>cj the same as snatchwut
>>48625123I think I got it! The only question is when doing sets of 3s on the C&Js and Snatches, do I do them back to back, or have a small bit of down time between reps? Once I start to max out I get fucking taxed lolAnd on the high-pulls, do I work up to a max, or do 3 sets of 3 on the maxes? Same with the shrugs? Again, I'm really sorry if this is all basic knowledge, I'm just a weak cunt looking to get strong.
>>48620453Wtf thats what i did my first time trying cj for fun on deload week. Is everyone in here as weak as retards on /plg/?
>>48580363wlg is a joke and filled with dyels that deadlift sub 7 plates.
>>48595905if neutral doesn't hurt then it's fineice, hot, lower volume
>>48625154>In that order
>>48625230Doesnt count if you weigh 100+kg
>>48627045I weigh 69kg
>>48627045I'm 75kgs >>48627140dunno who that is
>>48625188On the triples: you do a rep, reset and do another rep. You can let go of the bar and shake it off, but you should do them in succession, you shouldn't catch your breath. You can time the sets and look foe a a good rythm. For the snatch sets: I try to do 6 sets with the same working weight, so I'm not counting the warm up, if the first 4 sets (with the same weight) are going very well, I try to increase the weight on the last two sets. If the first 3 sets are crappy, I decrease the weight. Going to a max set of 3 is a good workout, but it should only be done to switch it up after doing a lot of straight set work outs. For the clean and jerk: For me, the jerk is the hardest part, so I pick a weight I can jerk well and do the straight sets, trying to move up in the last two sets. Even though I can easily power clean the weight, I still do full cleans and focus on form and "feeling" the weight move. Control is essential.When the cleans and the jerks are seperate, you can go to a clean triple max and work the jerk doubles in straight sets or the opposite. You can even do straight sets on both, but I wouldn't max both on the same day.For the squat: if you're doing Bill's squat program, do the following.Monday's 5rmSet 1: 50% 5 repsSet 2: 62,5% 5 repsSet 3: 75% 5 repsSet 4: 87,5% 5 repsSet 5: 100% 5 repsWednesday's FS (2 heavy triples or 3rm):Set 1: 50% 5 repsSet 2: 62,5% 3 repsSet 3: 75% 3 repsSet 4: 87,5% 3 repsSet 6: 95% 3 repsSet 5: 100% 3 repsSet 7: 100% 3 repsFriday's heavy triple (monday's weight +5lbs)Set 1: 50% 5 repsSet 2: 62,5% 5 repsSet 3: 75% 5 repsSet 4: 87,5% 3 repsSet 5: 100% 3 repsAs I said before it's better to do slow negatives and pause slightly at the bottom. It will give you more strength for your olympic lifts and you'll be a better squatter with a strong core in the long run.If you got any questions just shoot, If I'm in the thread I'll answer.
>>48627166Niggas iffy uhh
>>48625188I forgot to add:High pulls: add 7,5kg (roughly 17lbs) each set. So if you ended your snatches with 100lbs for example, pull 117 the first set, 134 the second set and 150lbs the third set If you have to round up the numbers no problem, just end with 50lbs more and make equal jumps in weight.For the shrugs: I do sets of 5 and try to work to a max in three or four sets. Just make sure your traps are sore the day after, you'll know if they are heavy enough then. You can use a little body English and extend like you would your olympic lifts. But don't forget to actually shrug the weight and not just flail the bar with your hips or legs.
>>48627182>>48627273Seriously man, thanks so much. I'll be lurking the threads so I'll be around, here's hoping I make decent enough progress. Good luck with your goals man.
>>48624427Too bad he's done probably forever
>>48593826that's literally exactly what makes it a reminder. you can't be reminded of something you don't know
>>48628633He’s just getting back into the groove of things since he got suspended and a divorce. I think he’ll be in shape for worlds next year. https://youtu.be/nTzJh3sQYGE
>PR’d power snatch for 75kg a couple of days ago>82kg snatchJust fuck my shit up. But then again I’ve been hitting 80 on snatches smoothly and consistently every other day or so, so I think a PR is gonna happen soon.
Pr 285lbs/129kgI smell that 143kg clean and jerk, wish me luck on my comp guys.Any tips on tech, my jerk was trash on this yes i know, also how do i fix "hip discomfort" at the front of the hip?https://www.instagram.com/p/BrB8ZZ_H_C6/?utm_source=ig_share_sheet&igshid=1jv1tza9cpbf6
>>48627271Blickyyy got the siffy uhhh
>>48620453320 total by the end of 2019 would be ideal
>>48628974I strongly doubt it, as much as I hope you're right. I think he's retiring though, pulling a Liao Hui when he realises his numbers will be too low to win
>>48628974Nah he dropped from the worlds this year because of back injury
>>48631143Switch to split
>>48632428"back injury"imo he either pissed hot or was too ashamed at his numbers. I love Ilya but it's too dodgy
>>48631143like the other anon, you need to do jerk dips, look how much your upper back collapses on the dip before you drive
>>48582789Start by b8ing harder.Then stop b8ing and lift more, focusing on form.
who else competing before xmas? I want to finish this cut so I can be a slob for a few weeks
How do I fix humping the bar forward in snatches? cleans are fine
>>48635106Hips move up, not forward in extension. It's a push, not a crash. If you keep the bar close and try to extend knees and hips at the same rate, it shouldn't happen.
>>48635159hang snatches are fine. I only fuck it up from the floor and below knee
Any idea if heavy snatches/jerks build shoulders? I'm thinking since you gotta stabilize the shit overhead lateral and posterior heads should work because their primary purpose is stabilization afaik
>>48635213Chances are off the floor you're extending all knees until past the knees, then all hips. On hangs you probably extend both together. Try snatch pulling from the floor, slowly, so that you have equal knee and hip extension after the knee, like your hangs.
>>48635272Obviously, there’s going to be some hypertrophy, but you should focus primarily on pressing movements to build shoulders.
>>48635272not much, that's why you need to push press
>>48635213You might have a bad starting position which makes you pull incorrectly. Set your feet like you would for a long powerful jump. Maintain a strong lower back arch. Push with the legs. Normally the problem solves itself.
>>48635443Push press, dips and regular press are my go to excersises. They're great. Fuck benching, gives me shoulder impingements when I do it for reps 5+.
I thought i had good ankle mobility but i cant do this drill worth a fuck. I cant get my legs even close to horizontal, could long femurs affect something like this or should everybody be able to do it like pic related?
>>48635857long femurs might mean you can't drop to as low a squat as you see in posters and videos. Usually it means tight hips, so focus on hip mobility so that your body as a whole is able to reach that maximal depth. Often you have enough ankle mobility, it's other factors undermining you from making use of it.
>>48635944I reach that depth easy, but i cant valance the bars on my thighs like that bc they are too vertical. I cant do that drill with a straight back, in fact i have to curl my body over the bar just to maintain balance.
>>48621842only if Lu retires.
>>48621842li or lu will beat him
>>48636126are you doing the drill for better ankle mobility? It may just not be worth doing it if you can already reach a low depth squat comfortably
>>48636709if he cant get into atg squat with straight back he hasn't got sufficient mobility
>>48636126Poop ankles, stretch your c a l v e s>Inb4 "muh leverages"Learn2squat with a str8 backActivelyARCHRCHBreak at the kneeAnd read this:http://ditillo2.blogspot.com/2008/08/olympic-squat-tommy-kono.html?m=1
>>48635857>posting omar coco soft
>>48636762I can atg with straight back with no problem, im a decent squatter and athlete, but i cant balance the bar on my thighs like that without bending my back over the bar and was just curious as to why? Ill just keep practicing i guess, maybe my ankles arent as good as i thought
>>48637602Post pic of squat
Does anyone have tips how to keep actual bar contact when the bar goes over the kness-till extension on snatch?Second question, do you actively use your feet? I see many people stomping their feet but i let mine just slide a little to the sides natural
oww my back
>>48637878Don't sweat bar contact at knee, focus on it after knee moreAnd sliding is better, some people just prefer to stomp.
>>48641264So if I miss on my catch cause I get on my toes how do I fix that?
>>48641653I don't understand, you mean you land on your toes, or you tilt forward in the catch
>>48596186>the webm looked unsafeI mean, it certainly wasn't pretty and I would probably agree that it /looks/ unsafe
>>48616858>health economistwtf is that
>>48623066>>48623702I hit 120 snatch 140 clean and power jerk after 2 years of wl, before that 2 years pl. I weigh 100kg
>>48635857>should everybody be able to do it like pic related?yes, you have shit ankle mobility
>>48630703I just got 84 today.
>>48643206Plz b one arm snatch
>>48642552Stop humping the bar then and learn to catch with even foot pressure>>48643073Why don't you googlize it first fampaiI do a lot of Monte Carlo simulation on costs and outcomes plus some consulting
>>48644115https://www.instagram.com/p/BqqlpGRh8d1/?utm_source=ig_share_sheet&igshid=1j2dlt66xe5uyIf you’re going to be condescending don’t bother “helping”
>>48644284How is that condescending? In that video you're clearly shoving hips forward and humping the bar which forces you forward in the catch. Hips go up, not forward.
>>48634217>hips lower than knees on the landing>vertical
>>48644667Trying to shoot the knees foward my dude
>>48645277Try keeping butt down instead
>>48645415Wew 1 away from bump limit, well done bbys
>>48643169Alrighty, thats all i needed to hear my man. Time to get to work
Cleaned 175lbs today. Feels good mane. I'm the dude following Bill Starr's 4-Day program, question on the jerk from racks: just do them for sets of 3, or just take 'em to a 1RM?And for the shrugs, I have no clue how heavy I should do them, I did them roughly 70lbs greater than my highest clean, but I feel like I maybe could have gone heavier. Using straps of course.