>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.
Whether you keep your scaps retracted or not won't make a difference because none of you will get to the level where tech becomes a limiting factor anyway
Nathaniel Gray
Are you stupid? Tech is a limiting factor for just about anybody starting out weightlifting especially if they have some stregnht training behind
Xavier Wood
>beginners are limited by strength are you pretending to be retarded
Colton Miller
>cope Once you learn how to do a visibly recognizeable snatch and cj you're already set to lift to your potential, which is probably very low. But keep blaming your 70kg snatch on tech, not the fact that you only squat 100
Bentley Cooper
>He watched the last OP video
Nice
It's both, really. The squat number matters less than the way it's executed. But it's not correct to say that your technique is at it's fullest potential after less than six months of lifting.
Chase Allen
People who retract their scapulas should learn to not do that. It's bad technique and unsustainable.
Landon Nelson
Thanks for posting links opie
Connor Brooks
Not allowed to do any bar stuff according to physio for another week - now been 3 months basically off wl altogether. What are some upper body accessories I should max out on? Sort of want to do a 1rm weighted dip, I think I could manage +55
Caleb Lee
Lbs or kg?
I'd say pull ups, dips, and box jumps.
Overhead pressing is good too. Maybe push pressing? I don't know your injury.
Kg lol. I've been going hard on the vertical pulling and horizontal pushing. You're right about pressing though, I'm definitely neglecting it. I have a hip issue which is preventing front rack and any hip flexion/extension.
Aaron Perez
looking at your knees when you're coming up makes my knees hurt. fix that shit asap if you still want to have functional knees in the future.
that could be because you're not in control. A bit of valgus shouldn't be painful at all
Jordan Williams
Question: in the clean, I straighten my legs first, then aligned with the hip movement I pull the bar up. I can’t however make the bar rub on my quads, because of mobility shit I think. When catching the bar, I feel like I can’t go so low so I end up quarter squatting instead of actually going down and catching. And in the jerk, I don’t get how the fuck I’m supposed to use legs to push the bar up. After I push and crouch under to let my arms catch, it feels like they’re gonna give out. I also can’t do overhead squats with more than 95 lbs (will lose balance), any tips?
Ayden Diaz
Any exercises to increase snatch stability (or overhead squat stability) or to support my shoulders to be more reliable with holding the weight up in snatch and jerk? I know some but I’m a newbie with a 75kg clean and 65kg clean and jerk and 52.5kg snatch.
Kayden Nelson
it's not mobility, it's because you're fully extending your legs lol push against the ground and extend with a consistent back angle until you reach the knees. After the knees, you should extend legs and hips in tandem, so that at the pocket (just before extension) you have a little bit of knee and hip extension left. Your knee angle and hip angle should be roughly similar at the point of extension. That's why you can't keep contact and end up being in a bad position to catch low.
In the jerk, it should be all leg extension. Keep core, upper back, and lower back tight, with a big chest. Imagine your torso like a block of perfectly hard concrete, and your legs are a spring. Any softness in the torso and you don't transfer full force into the bar. Try jerk dips to get the movement down, and push press to learn full leg extension. As for OHS, just do a lot of reps with the bar until it feels natural, it's probably just a balance and mobility thing
snatch grip push press snatch balance bar work - often instability in the catch is as much a function of bad positioning as it is a failure to keep tight. People loop the bar way out in front then thing that they can't catch it because they're weak, when in reality the bar's just out of position
i hurt my ankle a bit ago and it messed up my split so i just swapped for the time being. didnt prevent me from split jerking, just felt like too big of a risk to further injure it. probably wont retrain the split until february. feels cool to sotts the bar up though
Colton Foster
An absolute beginner is limited by technique in weightlifting, especially if they come from a powerlifting/bodybuilding background and have a lot of strength, they'll just brute force the bar and wonder why they can't get past 100 kg
Joseph Williams
awesome, thanks a lot man!
Nicholas Cruz
You should keep them active
Joshua Sanders
How did you train your jerk? Front squats? Quarter front squats?
Benjamin Robinson
Overloaded jerk dips (1/4 rep front squats with slow lowering) Ohp & push press BTN jerk Squat/power jerk for triples Practice split jerks with empty bar, focusing on foot positioning
Daniel Roberts
He's a man after a (You)
Anthony Wright
Daaamnn I'm mirin' man. Really damn good entrance position. Do you compete? Natty? Also nice music, but don't know how you can lift to burzum, since it's really atmospheric
Isaiah Morgan
Actually the lad has a pretty wide stance, opening knees asks a lot from mobility to be able to produce force the same way. It has a lot to do with individual hip anatomy.
Jacob Sanders
>No improvements, just excuse.
Lincoln Barnes
What's your point
Wyatt Wright
I'm a beginner who started out in october, 73kg bw moving up to 81 but struggling, i can only lift 3 times a week, how long until this will hinder my progress?
that angle sucks ass youre halfway out of frame.i guess keep your chest up, weight looks a little forward. ass is probably raising but i cant really tell from here. looks like youre scared of using your arms or something. makes your turnover look gay. next time record a video of a hang powerclean from the knee, pause at the knee, relax your arms and do a few powercleans from there. use some speed and remember that the arms are used after extension.
looks like youre scared of powercleaning because you care about what people think about your technique. weight made it from the ground to the chest and its above parallel you've learned the exercise enough to just start training it, iron out the kinks as you go
Colton Bailey
How would you place your feet if you had to jump really far? That's how they should be placed. Keep your back straight and relax your shoulders. Try to get into a position where you push with your legs instead of pulling with your back. Arch your lower back.
Didint miss a lift and I made a pr of 2lbs on my cleans and jerk I was also 2kg away from qualifying for a meet in abq. I can still qualify just have to get down to the 102kg class.
224kg total
Lucas Smith
i cleaned 130kg the first time i tried, only deadlifted it before that i could dl 230kg at that time more now, probally can clean more too lmao
and that was with just raw strength i wonder how much i could do if my technique was anywhere near decent
dont listen to these babbies a little valgus is normal and not bad youre the best lifter in this general lmao none of these 100kg squatters come even close
New program for this block, volume will taper down As these 8 weeks go by.
Day1 No feet snatch 6x3 Snatch Rack pull 5x5
>gpp 4 min ea Glute back bridge Box plank
Day2 Power clean 6x3 Pause front squat 5x5 no belt Power jerk 6x3 >gpp 7 min ea Cabel Flys lateral raises lever rows Day3 Snatch 5 singles Clean and jerk 5 Singles Back squat 4x4 >Tech work
Anyone got advice on how to slowly incorporate more volume into the week? My program is very focused on intensity and not as much on volume and more reps so not a lot of hypertrophy. I tried doing some extra pressing every other day but that just ended up fatiguing my arms by a lot.
Robert Phillips
Your program might be designed so that you spend all your energy on intensity and adding volume on top would be more than you can recover from
if you're just a pussy though, try adding 1-2 hypertrophy exercises (e.g. 4x8 db shoulder press) at the end of the session and see how you cope. An extra 20-30 minutes of LISS could also help you recover better and costs 0 in terms of recovery/fatigue
Any book recommendations? Can't find an ebook for Kono and cbf reading anything by Everett. Just read hybrid athlete by Viada, it was ok
Nathan Jackson
naim or boevskis biographies
Joshua Bell
what's the format? Is it about wl training and informational, or more story/narrative?
Noah Thomas
boevskis is all narrative but naims has plenty of naims own training data. youtube.com/watch?v=SyY3R6-U-6g damn this video is drama queen shit
Jacob Cox
i don’t get it
Dylan Fisher
mirin incline bench
Jonathan Parker
This desu.
Ryder Bennett
I am a powerbuilder looking to incorporate oly lifting into my routine for improved shoulder and overhead mobility, and quite honestly I just want to fuck around and have fun, what would you suggest to me?
Nathan Robinson
push presses ,cleans, and power jerks(like viktor sotts) youtu.be/aM67yCnhlqE?t=128 imo good to improve shoulder and overhead mobility without much headache or getting too tossed into the world of retard hipster weightlifting and not knowing which way is up. Look into thoracic spine mobility stuff for your overhead. stretch your lats and chest out
Aiden Moore
are you 12 or a manlet?
Lucas Rodriguez
thanks will do, but what about specifically programming it, how do I do it
Aaron Evans
This. But try to get rid of it.
Luke Morales
Glenn pendlay training for the supertotal is fun.
Nolan Ward
leaning back on ohp is like arching for bench press. Absolutely necessary for pressing max weights
Benjamin Gonzalez
If I bench 70kg 3 X 5 at 60kg do you think I'd be any good at Olympic lifting in this weight class or a bit bigger? I want to get into it for a hobby but it would be fun to compete, I also strict OHP 45kg for reps
Grayson Reyes
in olympic lifting they dont do bench or ohp so who knows
Jackson Thompson
why is good programming so FUCKING COMPLICATED
Evan Morgan
Bridynamnam, nigga you gay
Aiden Anderson
it actually is very simple
if you want to learn the fundamentals of programming strength training look into powerliftinf theres a lot of resources
Sebastian Jones
It's really simple my dude.
Introduce enough stress on the body to damage the muscles, then wait for the body to adapt. This is done by periodization. Volume blocks, recovery blocks, peaking blocks. This can be done on a micro cycle (weekly) and macro cycle (monthly) for most people while advanced athletes usually have yearly cycles centered around one or two important meets.
it's not tho, just max out sn, cj and fs every day lol
Hunter Butler
Just do what starr, bednarski and kono did. It's not hard. Train 3-4 times a week for about 90 minutes, stress the muscles and go home. Add weight when it gets too easy take some weight off when it gets too hard. Heavy/light/medium on the squats. Badda bing badda boom.
Julian Reed
real big brain advice here
Mason Sullivan
Whats the optimal amount of reps on diet to keep your maxes? Planning to do a slow cut for 20 weeks
Hudson Bell
Slow cut? 20 weeks? God damn, just cut hard, it's the best way really. 20 weeks of no gains and a decreasing max is depressing and bad.
Gabriel Hernandez
Fast cut = muscle loss
Carter Johnson
im not totally sure how to answer that other than periodize. how do you program other exercises? more strict presses and push presses in the beginning, less later in the program. higher volume to lower volume, low intensity to high intensity. stick to the principles and personalize it so that the program looks like something you'll progress on. its not
John Nguyen
better advice than picking the most appealing 4 week program you can find or nabbing a braindead coach. or even worse a remote coach.
Bentley Davis
muscle snatches are one of my true loves I do a couple sets with them almost every day with an empty bar just because I find them so good for shoulder and scapula movement
Nolan Roberts
Memes upon memes. Slow cut = no muscle gain, for 20 weeks in your case. Are you telling me you will lose all your gains in two weeks time?
Autism.
Jaxson Martinez
I have to mention that I always cut from 15%-20% to 10%-12% (visual estimates). If you're cutting from 10-12% to a lower percentage, slow is the way to guy. But if you're really fluffy, you gotta cut fast and eat loads of protein (especially before going to bed).
I keep missing the bar in front and I keep hitting the front of my feet when I catch the snatch. I tell my self to pull more backwards but I can't seem to get it. Anyone got any good drills for getting the bar to the exact spot it needs to be? Snatch balance? Snatch from the hang?
Gavin Gonzalez
I'm a dancer who lifts on the side for both fun and improved performance. I'm currently on a generic strength program but looking to mix things up for variety. Would oly lifts have good carryover? Dancing is largely endurance and mobility, but I need strength to do lifts with the big tiddy goth gfs on stage.
Snatch dead lift and hold the bar in the power position for five seconds or longer. Really feel where you need to be. Then, do snatch high pulls and keep the bar close to your body when you fully extend. Also, if you are retracting your scapula, stop that right now. It's fucking with your bar path.
Weightlifting=strength and mobility. Push presses and jerks would have great carryover for lifts. Go for it!
Jaxson Campbell
Thanks, I'll read through the basics and then try to find a local coach.
