>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.
you can learn the lifts yourself from video if you have an iq over 100. cal strength has a great series with glenn pendlay teaching, about 4 vids each for learning progression on snatch, clean, and jerk. if you wanted to be competitive at a national level, assuming you actually had the genetic potential and started young enough for it to be reasonable, then at some point you'd want a coach, maybe even now. but even then, a surprising number of competitive lifters were self-coached for most of their early careers, especially historically. rigert, starr, etc. but otoh if your goal is not to compete with the lifts, but to use them for your own athletic development, then you do not need a coach and can learn them well enough to benefit from them in a few minutes a day with the bar over several session before you start adding some light weight.
>can i do both powerlifting exercises and weightlifting in the same routine yeah, that's trivial. while you're learning the lifts, spend about 10-20 minutes before each pl workout practicing with the bar, first thing. snatch and rack jerk on squats and bench days, cleans on deadlift days. then when you start adding weight to the ol, do 6x2 snatch, 3x2 rack jerks, 5x3 cleans as full lifts. make up for the time used by cutting out accessory or aux lifts from your pl routine at the end. also, you can take pretty much any good beginner ol workout and make it a "supertotal" plan pretty easily. just do your back squats low bar, replace a bunch of the overhead pressing with bench work, and replace one or two of the pulls sessions with deadlift work, or do a single heavy set of deads once a week at the end of the warmup. any ol workout already has you squatting a shitload.
Nathaniel Torres
Bulgarianfag here, here is what they made me do a few years back when I used to compete Supplements 1g Analgin (metamizole sodium) with a coffee before each maximum day Silymarin extract everyday 2 weeks prior to competition stop the creatine b12 shots every few months Training M: Max Lifts/Max Squats&Pulls T: Technique Work(heavy)/Lots of Volume squats&pulls W: 2 reps max lifts/medium volume squats&pulls T: medium technique/medium volume 80% load Friday(holy friday): Biggest maximum day. Now or never. Lift or shame. 3 coffees 2 analgins before training and 5 cigarettes after. Max squat and 5repped pulls. Saturday - Little technique work followed by Squats - Volume volume volume followed by sauna/swimming/running/beer w/e you like Sunday - Off day/ lift only with barbell Pulls are - snatch and clean pulls. usually 2-4 sets each. Ab work every day. Streching if you need it. Focus on front squats if you can, they are better than back squats, especially before competition. After i had my injury I only did back squats. Noticed a lot of strength decrease in my snatch and clean and jerk. I hope that I was helpful
Bentley Martin
So I learned the lifts. My numbers are quite low though which is understandable, what is the best program to get the best out my gains? Also, how was your training today?
Joseph Harris
there's no single "best" program. i'll upload takano's book to volafile dot org Jow Forumsfit along with everett's and fleming's books for you to pick some ideas from. let's assume you like russian-style programming, then go with takano's book as all it is is a regurgitation of russian translations. he has a handy classification chart and example programs for classes from class iii (about 200 sinclair for men) and up. if you like a less structured approach, fleming's book has some good programs and ideas. essentially working up to daily bests at different reps (singles or triples, or fives for squats etc) and then getting volume in and around that weight area. everett's book is somewhere in between. not as much structure or as rigid as russian style, but he does prescribe percentages. i'm not a fan of percentage bases for anyone that isn't very advanced and very stable in technique, because you kind of need to be both of those in order for spending weeks fucking around at a certain percentage to make sense - if you're new to lifting or rapidly getting better in form, then what is 80% of your best this week, won't be next week. also unironically the "barbell medicine oly" program is not bad for a relative beginner. i uploaded a copy of that as well. finally, check the links in the op. >Also, how was your training today? thanks for asking. just a kind of medium intensity day. snatch, rack jerk, squat, then bench press. i use a bfs-style "logbook/record" progression where i track total tonnage and best weight for a set for my reps by set target for progress, and when i'm not feeling frisky or when i have lots of chores to do, i just go sets across at close to 90% of my best for the rep range and get a decent workout then go do what i have to do without being blown out. when i feel frisky, i go after one of the records, either working up to a top set or trying for max tonnage with sets across.
what was your drug protocol like?
Lucas Flores
bump
Xavier Flores
T prop + T enan + Methane first cycle if you are asking about the steroids If not please elaborate
Hudson Turner
Fuck I thought I had power snatch tripled 90+%, but it was only 88%.
Michael Williams
Any sources in UK? Could message outside of here if preferred?
Sebastian Edwards
most of the bulgarians that have been caught /fraud/ have been caught using either stanozolol aka winstrol, or metandienone aka dianabol. there are a couple of mentions of turinabol (metandienone derivative) and one bulgarian was caught on clenbuterol. most of the kazhak team, which at the select team level was training "bulgarian" style, that have been caught /fraud/ were using winstrol or tuinabol or both. anyone can see this at iwf sanctioned athletes page. some questions for you: at what point do the trainers put the athletes on these? is this based on performance level, or is it pretty much universal? have you been on these and what was your cycle like? was your cycle typical, to the best of your knowledge? how were they cycling off? was it based on time alone, or did they test their athletes themselves to try and make sure they didn't piss hot at a competition?
