>"Zack makes his own motivational video and uploads it to an old alt account"-edition
Truly inspiring
Don't have the links, watch this to get ultimate weightlifting knowledge instead:
youtube.com
>Beginner or intermediate? Do "The Quick Lifts: Start Here" by Bill Starr, but switch out incline bench press for 5x3 push press.
No improvements, just excuse.
Other urls found in this thread:
youtube.com
youtube.com
youtube.com
youtube.com
youtube.com
ditillo2.blogspot.com
youtu.be
easternbloclifting.blogspot.com
youtube.com
youtube.com
twitter.com
Who else /trainingsunday/?
I hate good mornings, but the effects are too good to not do them.
wahemn who posted here a few week ago
i hit a 75 jerk i could get 80 into the air but suddenly theres fear of getting under it
theres gg to be a national opens in march but I dont think Ill be good enough for it then
Hoping to hit an 80 snatch and 100 cj by August, currently its 60, 75
Jerk doubles give me more confidence, oddly enough push presses give me confidence too. It's important to keep looking forward, don't look at the bar. If you look at the bar, your gonna lean backwards and miss the jerk.
rn i train three times a week
a)
hang snatch
snatch
push press
ohp
back ohp
bksqt
arm
lats/back/core
b)
cleans
c2j
volume jerk
snatch grip dl
arm
lats/core
c)
snatch
c&j
bk sqt
arm/core
rn my problem with the jerk is that my legs tend to go neutral instead of splitting outwards
jerk doubles heavy?
weightlifters look like dog shit unless they are on tons of roids
It's the only non-meme answer I can give.
Also, you don't do clean high pulls after cleans? Or snatch high pulls after snatch? Ditch the hang snatch I can assure you that you lean too far backward and you don't keep the bar close.
I went at 11:50 pm to get saturday and sunday marked off my calendar. Learn to maximize your gym time and you'll maximize your gains
lmao are you a psychic I do lean to far backward and Im trying to get the bar close to me during extension
the problem that I have with high pulls is that the timing is never right
Me, just some squats in my home gym. Was going for 10RM, but I miscounted reps and only did 9 :(, will try again tomorrow
>the timing is never right
huh? then how the fuck do you snatch/clean, the timing is exactly the same
>can't count to 10
you're gonna make it for sure.
>huh? then how the fuck do you snatch/clean, the timing is exactly the same
high pulls, theres that part after you hit the contact point where youre supposed to extend for a bit, I cant seem to get it right
your supposed to tip-toe and hang and let the bar go upwards but yeah I cant seem to do it well
10 is a big number
Yeah just like in your snatch
Post video of snatch
beep
have been training for three hours today just got home, jerked off, showered and ate a pound of beef + 1 pound of ice cream
life's good
>ate a pound of beef + 1 pound of ice cream
jelly, I had some homemade hamburgers today
pls be london
Bumping for fuck Zack.
>Ice cream fitness
Didn't know Blaha did weightlifting.
Where is commie?
Stronk my man, 170 push press when?
i think sometime this year. 160 in just a few months
Keep posting your progress. Loving the vids. More hardcore anime music pls.
oww my back
how old are you bro? mirin your progress
18
>tfw same age but total 100kg less
How does it feel to be outtotalled by Zack Telander? I mean, his form is near-perfect and his programming is far superior. He's also quite handsome!
fuck off zack!
BB work is underrated, everyone should be doing upper/lower back, triceps, shoulders and core at a minimum
I am not Zack, nor am I affiliated with him or his brand in any way. I am merely an admirer of the sport, and I know a good weightlifter when I see one. Zack makes engaging content pertaining to technique flaws he himself never exhibits, but still explores them to help other, inferior, lifters as the selfless coach he is. Truly an admireable character. And no, I did not make my own weightlifting motivation video and uploaded it to an alt-account.
true
Tommy Kono was big on bodybuilding, just throwing that out there. He even did bodybuilding cycles with no weightlifting after comps.
just marry him already geez
I would if I could, also, I am not the only one posting him so I have some competition it seems.
Kono should be the template for natty training methods.
Bump
Oh i thought these threads were a thing of the past.
nice to see that somebody is still making them.
has been eternities since i last posted in an /owg/.
got back into lifting 3 Months ago.
I got the 2ookg training total just before christmas.
In the upcoming 4 week cycle i will snatch 100 and cnj 125.
getting stronger again is pretty exciting.
manlet on roids, not impressed
They were, nice that they're back though. The rest of this board is worse than ever before sadly, unbrowsable
My wrists hurt
I cringed so hard at this video that I injured myself
guy on the right is a unit
Zack l know you’re here just tell me how big is Clarence’s dongle?
God they look like shit
Clarence posts here too I bet
He's the owwww guy
I did
>Front squat
6x90-5x100-4x110-3x120-2x130-3x100 pause
>Press
6x60-5x65-4x70x2x75
>chins
4 sets of 8 with 20kg
Good training, mirin' chin up. Height/weight?
Femanon here, is it just me or does anyone else think Zack is really hot and good looking?
179cm and 79k bw
best i got for one is 50kg on the chins
meant for
Good weight for your height, long term bulking plans? I think natty limit for 179cm is about 85-86 with 10%bf but don't shoot me if I'm off by 2kg.
Forgot to ask, what's your snatch/C&J?
>long term bulking plans
None at the moment
Trying to back squat 200kg, bench 3pl8.
My best jerk is 95 or 97 kg, i can't remember the exact weight, i just remember being pissy i couldn't get 100.
Best clean is 80 and my best snatch is 60.
I usually just do hi pulls to chest with a snatch grip.
As you can tell i don't really train the oly lifts that much, but it is way comfier her than /plg/ or the rest f this board.
Probably will start training the o lifts more as soon as my back stops being broken.
Horrendous numbers for how strong you are. I made the switch from powerlifting to olympic weightlifting and never looked back. Also never tweaked my back anymore. My back has grown muscles I didn't know it had. Powerlifting just isn't as "whole" as weightlifting, they don't have to be flexible, they aren't explosive, and most of them are unironically fat (went to see a PL meet, like 7/10 people were fat powerlifters).
By doing the clean I have only done it like 4-5 times ever.
I just want to fit in.
How should I go about starting the o lifts.
I will probably train the hi pull and clean.
Also I tweaked my back at judo.
It got bad in my sleep, layed on it wrong
>fuck Zack
Don’t mind if I do.
>tfw no professional oly coaching guitar playing bf
How do I fix this?
6x3 cleans
3x3 high pulls (7,5kg more on each set, set 3 is 22,5kg higher than the cleans) once a week. Also try to get your powerclean and push press up. For video's on technique and programming, look at the OP, it's a good program and you'll get strong doing it. You might want to do a different squat program depending on where you're at.
Read this:
ditillo2.blogspot.com
The programming is in there (including sets and reps) but you need the whole article to puzzle it together as he didn't add it to the template. Switch out incline bench press for 5x3 push press for extra jerk gains.
Have you tried cracking your back? Worked for me. If not, see a chiropractor/osteopath.
It is a lower trap thing
My erectors are stong
Imagine looking like these faggots
I look like the guy on the left
i found schtangist on ig. he's lost all his gains and he plays drums in a band now. looks like he hasn't snatched in like 4 years. depressing as fuck honestly
I read that blog sometimes.
My favorite for general strength and powerlifting is this easternbloclifting.blogspot.com
Roll out your back with a tennis/lacrosse ball. Get the painful spots and work them until the pain is lessened/goes away.
Ditillo is a great collection of articles. I'll go through the link you've posted. Thanks user!
I feel sorry for you, perhaps an hero is your only option.
i got a tube of 4cm d pvc pipe
works well but sucks
A ball is a whole other level bro. Try it. Pipes are OK, but a ball will massage you to the bone.
it is 9:30 here so i can't go shops rn
Also what is your c&j and snatch and any other significant numbers
Coming back after a wrist injury and an upper back injury (squatting hurt, all I had to do was roll out my back with a ball lmao)
85/110 snatch/C&J, 130-140fs (haven't tested in a while) 150-160bs (again haven't tested in a while). Rack pull above the knee 500kg.
>Rack pull above the knee 500kg.
Do you actually train this or is it a meme?
I usually just do rubbish rows if it want traps.
It was a meme, but I have done rack pull holds with 250kg. Sick trap stretch, feel it for days.
What would the benefit be outside of grip strength tho.
I would rather do rubbish rows if i have to do something for the 'yoke'
I do them after heavy ass shrugs. Rubbish rows look pretty memesy desu senpai.
They help you if you have back bend in the deadlift.
Prolly not specific for the wl considering 2x10 is over kill
Rubish rows?
youtube.com
youtube.com
These
A deadlift accessory
They're also called rubbish rows.
Knew what they were, just wanted to make sure this: was the case
Bumping at work
I look worse lmao
Trying to brogram the Olympic lifts into my progam.
Day 1 I squat and bench.
Day 2 is pressing assistance
Day 3 Is deadlift and front squat
Day 4 Is another bench Day
Day 5 is a heavy front squat Day
Day 6 Is a deadlift light day and some presses.
Was going to do oly day in the weekends (days 5-6) and one other day.
Probably do hang cleans on the deadlift day.
Are you still just fucking around or are you making progress again?
I can tell you that weightlifting and benching don't go well together. But if you must, do weightlifting before you bench. Don't do hang cleans pls, do power cleans instead.
> These guys spend 6 days a week in the gym and look like that
Shut the fuck up zack
I unironically look like the guy on the left but with more hair. I need to improve my diet, holy shit. I have some muscle because I rock climb but it's under this layer of fat.
Some muscle is just as bad as no muscle. Hit the weights fat ass.
Bump
AMEN, LIFT NIGGER
IMO, powerfarting is just an excuse to be an obese food addict. I like doing the o-lift b/c it's about strength AND explosiveness, which carries much better to other sports IMO.