/owg/ Olympic weightlifting general

Let’s see it

that is my goal too
how much can you bench/press/front squat/back squat?

What are some stretches I can do to be able to properly front squat? I cant get my hands like they need to be, my writes arent flexible enough.

Also what are some good general stretches to do? I imagine things for hamstrings and hip flexors, but what in particular do you guys do before or after lifting?

Can you do cross grip front squats instead of clean grip? You can still do the lift and not break your wrists. The downside being at heavyier weight it can be harder to keep you back straight up.

>The downside being at heavyier weight it can be harder to keep you back straight up.
I can, but this was the problem I ran into before I got two herniated discs in my back which Im trying to rehab so I can start lifting again.

Also uh....anyone have tips on fixing herniated discs in the lumbar region?

IDK about the wrists then.

Athlean has a good video on fixing lower back issues.
youtu.be/9SKuFe2SERs

Thanks, Ill check that out. Havent been able to lift in 5 months and sick of losing strength and size

wo groce
what are your symptoms

L3-L4 and L4-L5, bulging and herniated respectively with moderate stenosis in both and narrowing of the neural foramen. Pain in the lower right back only. Occurs when doing lots of things, bending over, trying to get up from the ground if Im sitting on my ass. Pulling especially, horizontally or standing up (I think it might have been from rows DESU), and pain when squatting. Im probably missing a few triggers but it's just bad lower right back pain that's kept me from lifting.

Heh that sounds a lot like my issues except no herniation. Just don't get surgery - it will fuck you up for a lot longer.

Im seeing a chiropractor at the suggestion of my doctor. It doesnt seem to be doing a lot, losing hope :(

Hey cala

>doc told you to visit a chiropractor

Do yourself a favor and find a pt

Hey OP if you're going to make a new general please include all the links from the previous thread in the post. Thank you.

>If you are new to weightlifting please read these first and check the other sources they link to before asking questions:
pastebin.com/1HgVcGam
pastebin.com/wCXeXfkk
chinfl.blogspotco.uk/2013/07/how-into-weightlifting.html
reddit.com/r/weightlifting/wiki/faq
iwf.net/doc/technical.pdf
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:
youtube.com/channel/UCl3WCm2GfvLxvH877oJ1xEA/playlists

Chiropractors are a joke, I'm being 100% serious. I had to have my L5 S1 removed because of how bad it was herniated, not all of them can be fixed and for the love of god trust me on this, A CHIROPRACTOR WILL ALMOST ALWAYS MAKE IT WORSE. You NEED an MRI first (sounds like you got one though), ask for IC Prednisone if they haven't given it to you already, then try a cortisone shot along with physical therapy. I know this sounds weird but try to find a spine specialist, they'll twist you up, but a chiropractor is as crooked as the backs they work on.

Yeah thats the feeling im getting. It was recommended by my doctor as he said they tend to spend more time with their patients than physical therapists. My insurance runs out at the end of this month and im considering either seeing a physical therapist or going to see a spine specialist but Im trying really hard to avoid surgery as I hear the complications can be fucking terrible.

Chiros are unironically spine shamans. There is no evidence behind chiropracty. As user says, see a physio. Check ClinicalAthlete if you're US, they're well regarded for sports therapy

Herro

The body heals man, so make surgery is the final option, sounds kinda simple and stupid but try not the think about the pain, also try using natural shit like tumeric/w bioperine to help with the pain. But yeh pt or spine expert.

have you tried just putting a couple reds on the bar, then just using the weight to settle in the rack position while the bar is still in the squat rack?

they do it on the JTS front squat video

How do I stop the bar shifting forward when I squat? Lean forward more to start?

What's all that @ bs looks pretty cluttered. Also, noticed you only squat twice a week and deadlift way to much. Deadlifts shouldn't be included in a weightlifting program.

I just pop them by doing a seated twisting stretch. Too hard to explain, so watch this at 1:35

youtu.be/D8jgyJePmGg

Get a stronger core and learn2squat

ditillo2.blogspot.com/2008/03/two-squat-programs-by-tommy-kono.html?m=1

did Kono actually write that? Interesting. Met him at his 'invitational open', nice guy

It does sound like what he would say and what he would do. So I'm going with yes. The site has a big collection of all kinds of weightlifting articles.

Are there any deals on weightlifting shoes or should I wait until christmas? Also what shoe is gud?

romaleo 2 is the best imo, still cheap in the US too but not for long as they're out of production

hookgrip said rom2s are still being made AND they're fixing the rom3 with a "3.5" of sorts

Really? Interesting, I heard they were officially out of production. Although, I heard that from Max Lang so idk.

They're very expensive though, 160 yurobucks for the buttfuck ugly green ones.
The brown adipowers cost around 110, worth it?

post a link, which ones?

night owg

My rom3s have been okay, I bought them on sale a year ago. I haven't had any problems with the tongues or laces. only have a little bit of rubber peeling on the bottom, but I super glued that

I had romaleo 3's and they weren't any good for me. I need a wider toe box and this just constricted my feet to the point of constant annoyance. Went with the patrician reebok legacy lifter after that. Haven't had problems with that (except I look like a kingdom hearts character when wearing shorts with my EU size 46,5)

how to waste your time without any results, the plan

Yeah, basically this.

I just ordered a pair of rom2s for $180 from hookgrip, had 3 different colors available that weren't gay

How to make front squat gains? Pls don't say back squats, I'm done with them. My shoulder is so fucked. There's a safety squat bar at my gym, though. Or should I just stick to front squats and GHR?

>Shoulder is fucked
>Olympic weightlifting

Dude just find a new sport

Rpe, brainlets can’t comprehend.

So far so good! I'm really enjoying the program thus far. It's made me realize just how shit I am, but it's k

>deadlifting that much
>using RPE in a beginner program
>no clear progression scheme
That's gonna be a yikes from me dawg

Fucked around today and squat jerked 93kg. Felt nice too.

maybe his shoulder is only pissed off enough to prevent him from back squatting einstein
try doing a periodization with 4x4 front squats in the first phase starting with extra light weights and make one of the sets each workout an unbroken set of 5 reps. idk if i explained it well enough. try to train to rep out an unbroken set of 5 with your 3rm or something. work on the speed too.

youtube.com/watch?v=AdBZz9wzsr0&feature=youtu.be
youtube.com/watch?v=m9B0t74AeKw
you guys got any tips for burning out? i figure that i should go out and do something on my rest day. also did anyone ever make an owg discord?

w-welcome back commisar! p-pls stay and help make /owg/ g-great again!

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no theres like 2 people here id rather steal people for a groupchat somewhere

youtube.com/watch?v=nkZLOs1T1bI&feature=youtu.be
since i did this all pressing ive done has sucked ass

Hi

Does anyone know how to make a makeshift tripod? I've been meaning to record myself, but my phone's back camera is fucked, and all I have is my old camcorder.

I deadlift 600lb and I look way more muscular than pretty much any weightlifting fag I've ever come across, they all have tiny arms and big thighs and small calves and just look like shit in general.
What's the point if you're not even competitive nationally to look like shit if you're gonna spend half of your free wake time at the gym?

Hang cleaned 205lb today. Pretty DYEL but I have come a long way since struggling to do 135lb. The journey continues!

>I deadlift 600lbs

That’s cool, how much can you clean and jerk? Every poser powerlifter at my gym can lift that shit, why even bother if you can’t compete on the national stage? Most powerlifters I’ve seen look like shit, they’re all fat and have no definition. Why even bother if you spend half of your waking time in the gym?

Ur mom

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515lb deadlift actually.

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Question for a newbie lifter, how often should I strict DL? I was thinking twice a week, but IDK, should I push it to only once a week? I have a homegym, and am about to go on exam break, so I can do all sorts of autistic routines.

clean/snatch dl twice ish a week
don't bother with the PL style deadlift where round back is OK and you can use all leg extension to get the bar to hips.

FS twice/week, once 10x2-3 at ~90% of your max double on the other day, the PR day.

t. over 4 pl8 FS, gained 25kg on my FS in 2018 and could have done better honestly.

Doing the Bill Starr program right now, would I just alternate between snatch/clean DLs from week to week? Or one day do snatch DL, and one day do clean DL on the same day?

if you do straight back speed deads you can do them really frequently. the slower/harder the pulls are the less frequent you can do them.

A
Front squat 3x5
Power clean 5x3
Clean deadlift 1x5

B
Power snatch + ohs 6x2
(Two powers+two overhead squats)
Back squat 3x5
Push press 3x5
Snatch deadlift 1x5

What I would do if I was training a newbie

thats gay

Elaborate fgt, powers are the easiest to train newbies, the deadlifts can be used to train proper pulling mechanics, and the push press will teach how to use the legs to push in the jerk. Have to learn how to walk before you can run. Squats are a given.

yeah i think simpler movements are better for noobies. i think thats retarded because its just a list of exercises and setsxreps. worse than that it doesnt even mention a general frequency.

Just add weight till you stall, then deload and repeat. Basically SS. Work technique on full movements 2-3x a week. Throw in some push-ups and pullups gpp 1x a week.

im not saying it wouldnt work at all but its not good.

Ur mom

What would you do?

teaching myself cleans, and i'm having a mistake as i move to heavier weights where i'll sometimes "help" the bar up by pulling it with my arms after the jump explosion

how do i fix this? and, when i'm catching the clean in a half squat, i should be letting it smack me in the clavicle right?

ditillo2.blogspot.com/2008/03/two-squat-programs-by-tommy-kono.html?m=1

Do a FS program

If you must deadlift, do them on the front squat day after the workout once a week and go light enough on the good mornings. But really, they're not necessary. It will go up massively by doing the weightlifting program. I did not deadlift for months and PR'd the lift. Pic related is a good read.

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Don't use your arms :^)

Alternatively, practice with weights where you don't do that so you get the correct neurological pathway.

And they're not supposed to crash on your clavicle. That means you're pulling too high for the weight being used. Don't use max power in a clean if the weight is too low.

bump

Use the collars

You are supposed to use arms after the explosion

>tfw muscle snatch without hip contact is the same as it is with
Guess I know what to work on in the coming weeks.

same here, definitely a bad habit

sort of losing interest in wl bois

How do you guys progress that fast with compounds? I’m still stuck to 190 on bench.

that’s okay, dude. no point in forcing oneself to do a hobby that doesn’t bring enjoyment. though i don’t think you should quit, just put it aside for a while or reduce frequency so it doesn’t feel overwhelming, then get the ball rolling when interest comes back.

youtu.be/KkDeVUa7_8c

Watch this

Somehow I can't find The Quick Lifts: Start Here
By Bill Starr. Can someone upload it?

maybe a dumb question but does anyone train just by doing snatch and clean + jerk, or does everyone do the partial/accessory exercises?

not the same book but I got the Catalyst Athletics book by Greg Everett, Olympic Weightlifting A Complete Guide for Athletes & Coaches from gen.lib.rus.ec

looks like they dont have the bill star book though

journal.crossfit.com/2010/05/the-quick-lifts-start-here.tpl

Heh, you didn't have to subscribe before. Just become a member and download. He has a good article on the snatch too.

Why?

>train just by doing snatch and clean + jerk
nope, not even those who do bulgarian

still going to a wl gym so yeah probably just do something else for a bit like athletics

not really sure, not enough variation i guess

Thoughts on a program based only on snatch, cj and squats (not bulgarian)?
With previous coach I used to snatch and cj once a week, absolute max 2. The other days it was power, blocks, hyper or hanging variations, and similar for cj, and I didn't like it.

Are you progressing?