/owg/ Olympic weightlifting general

>rebound start
whuzzat

R888

Day1 light
Snatch 8x2 standing snatch + snatch
Push press + ohs 8x2
Tempo front squats 8x2

Day2 light
Clean 8x2 powerclean pause+ fs + clean
Jerk 6x3
Cyclist squats 4x15-20
Deep rom Pushups 4x15-20 not going to failure

Day3 intensity classics
Snatch 6x2
Clean & jerk 6x2
Pull-ups 5x@9
Leg curls 4x15-20

Day4 strength work
Front squat 5x5
High pull 5x5
Incline bench press 5x5

-Warm up drill for snatch
Dead start snatch+snatch
PVC x2x4
Barx2x4
Weightx2x2

-warmup for clean
Power clean pause +fs+ clean

PVC x2x4
Barx2x4
Weightx2x2

-warmup for jerk
Toes jerk + jerk

No bar
PVC x2x4
Barx2x4
Weightx2x2

Every two weeks take off a set, every 4 weeks deload with intensity set at 50%

Once intensity is at 3x5, 2x4, 5x3, 5x2

Double hypertrophy work

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youtube.com/watch?v=qK5qzxuYN2M
youtube.com/watch?v=Vsb0pyCTTLg
youtube.com/watch?v=QxbzYzmMGfo
youtube.com/watch?v=mJOI-fFhkFQ

Idk, seem kinda interesting. I assume you add weight as you decrease sets, right? I'd change a few things, but the best program is the one that you follow and the one that challenges you, and this seems well capable of that.

did he died?

theres a reason they dont do it in comp anymore, and thats in part because of the ridiculous back bend

Yup add weight week to week, what changes would you make?

Ah, doesn't matter. Stuff that I know works for me. Just train hard, eat well, and sleep well. See what works for you!

just do an incline bench retard

Ok papi

Press f

You drop the bar a little and use the strech reflex to bounce it back

How rare is a 200kg squat ?

I'm doing it for fun

What knee sleeves do you guys recommend ?

god what a stupid fucking lift lmao

Still cooler than arch press

not very

The fuck am I even looking at?

I used to know that feel. Excessive arch on hip extension turned out to be my main bio issue. Hollow body holds and L-sits are my current exercises, I figure when I can hold a 1 min hollow and 30s L-sit my abs can be considered proficient. I also fell for the meme, didn't directly train abs for 5 years, got me nowhere.

Hip* issue, ugh fuck phoneposting. Another of my goals is the standing ab wheel.

can you guys tell me if this russian guy looks legit? thinking of signing up for some sessions with him to learn weightlifting. just a gym noob with a 225lb squat right now

instagram.com/vasily_polovnikov/

he's legit

youtu.be/ahYjzfNBY6w

i dont know anything about his seminars but he is freakishly strong, as a noob you could probably learn a thing or two

finally learned to pull myself under the bar correctly in the snatch and increased my PB by 10kgs today.

i used to hate snatching due to poor techique but fuck i just want go go back and train

this video makes me wanna roid

Bump

Do it. Have you been drug tested yet?

i havent. i think if i wanted to i've missed my chance though.

why is that?

i think i'll put some decent totals together this year and i will be tested

I think this is a stream to his comp

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youtube.com/watch?v=xp_T2R-duQg
youtube.com/watch?v=45LZ3eHbyNE
I'll have it next time. pretty wet in here but not so much that it's an issue. after i front squat 185 or 190 for five and squat 250 i'll basically switch the volume/intensity relationship on both lifts and do more reps on bs and go for some rep max prs on fs for a while.

>retarded whining about lifting has reach outstanding levels
Jesus Christ,....what's next? Complaining about how cold is the bar??

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Just wait till you go 8 months without a PR now hehe
Srs though good job user, sometimes it be like that

Bump

youtube.com/watch?v=qnT9A8dpjJQ
youtube.com/watch?v=U-FH-4WLSbI
its difficult to get past how intimidating weights look when they're loaded with larger plates instead of metal ones but i think i'm getting in the swing of it. im in shape for 125/165 in comp for sure right now which is at least what i want to hit next comp. Even if i just hit 125/165 i'd like to be in shape for and leave room for 130/170. 135 looks very heavy on the bar for a snatch, im not sure how im going to manage snatching that without straps

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thank mr caladan will lift goud

My power snatch is like 90% from my actual snatch
How do I make catching more stable?

I would love to start with olympic weightlifting, i have just been doing starting strength for half a year now, not sure if I should continue or change. These are my 5rep maxes
Squat 110Kg
Bench 95Kg
DL 150Kg
Ohp 60Kg
Should i just continue and try to get technique right for snatch, power clean and jerk or just try to get professional help.

always good to learn from a proficient coach

youtube.com/watch?v=kyBFcvRfa7Y
kind of a shitty day. wont decide on what training tomorrow is like until i know how humid it is

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That's not super unusual though
just snatch more or do snatch balance if desperate

When can i see the 250 squat?

Also. Back and body hurts

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i'll do it saturday. i missed today

Y/N?

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Oh

Ow

Thats pointless when your form is bad

What happen to Ilya

Commisar what’s your plan for making your snatch w/o straps catch up with your snatch w/ them? I have a similar problem.

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So N

im not really following a program right now. im just doing more snatches without straps than with them

bump

Bump

I hit my first ever bodyweight snatch guys.

Perfect timing because I just read a book by Dan John yesterday that explained "once you can do a body-weight snatch, you are on the road to getting damn strong."

I'm still weak as shit, and I'm sure my technique would make all of you cringe, but thank you so much for all your help over the months.

>that wrist
how do you achieve that

Kono is the GOAT

Anyway, training your core enhances the olympic style press. Weighted situps and good mornings should help. 4x10 and 5x8 for GM's and stupid high volume for situps.

keep it up

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Thanks Commie. You keep up the training as well!

Tommy Kono faced the same problem, you have to focus intensely on the bar and pretend only the first plates are on there.

I wish I had that, well atleast I can cj my bw that's something r-right

If it makes you feel any better, My jerk has stalled for a while, while my clean is still making progress. Just keep at it brah, there ain't no magic pill!

There is, it's called "the quick lifts: start here" 4-day program but with 5x3 push presses instead of incline bench.

LMAO, yes. Also, I was thinking of adding in push-presses since I suck at them, I always just did them after my last set of OHP. Should I just do them on Thursday for the fuck of it? I have a home-gym, so it's no biggie

Just switch out the inclines my man. I try to hit max reps on set 5 and if my reps were more press than push I just repeat the weight. It just works.

Now, I'm a hella ego-lifter, and by far my incline bench is my best lift according to symmetry strength. If I lay off incline bench for a while, push-press will keep it up though, right? Basically same thing, upper chest, triceps, etc?

It may not improve initially, but it will follow soon after. Push press, press and dips is gains galore my man!

Alright, I'll trust. Thanks brah.

youtube.com/watch?v=X9SPa6QnoRw
i tore my pants on this lift. i think i mightve bent it missing 250 too

This folks is why you don’t trust tripfags.

>you don’t use your abs on compounds

Explain how you don’t bend in half then ?

F

That's an absolute straw man lol

f

>Explain how you don’t bend in half then ?
Spinal erectors.

core muscles*, which include spinal erectors and abs

when I find the correct grip for the snatch (bar sits in crease of hips, arms straight, scapula retracted) when it's overhead no matter how I orientate my hands/wrists/elbow I can't catch it without unbearable pain in my wrist, how do I get around this? bringing the grip narrower helps, but then the contact point is upper thigh. will I need to arm bend? fuck sake this is hard enough as it is

i dont think you should be retracting your scapula. maybe try narrower, not like its against the rules or anything. try taking it slower to see how you move when you turn it over. do some no contact muscle snatches or something with the bar just to get a feel of what youre doing to get the bar overhead

hm, see I've been retracting my scapula down and back and externally rotating my elbows through the first 2 pulls so I'll try just tensing my lats but interally rotating my shoulders and arms?

Are you sure you're internally rotating

I think youre overthinking it. external rotation of the elbows through the first and second pull is probably best and i'd say tightening your back and totally relaxing your shoulders is best BUT it sounds like you just dont know that you have to actually lift the weight instead of kicking the bar really hard with your hips and trying to catch it overhead

what's going on there

posted in plg but i fux with owg. i'm working on building a web app for tracking lifts because I've been unhappy with all the ones I've tried. my goal is to build out a series of athletic/performance analytics tools, so there will be loads of updates in the next few weeks

it is very basic right now but if anyone wants to try it out I'll take any feedback or feature requests into consideration

>athlytics.pythonanywhere.com/