/owg/ - Olympic Weightlifting General A thread for the discussion of the sport of weightlifting and all things related. Keep the insults and shitposting to a minimum.
>helpful blog on some technique quirks: 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.
I just started owg, oh God I fucking love it. Been into powerlifting, but this is just so much more fun. I mean I am shit, I started like a week ago, but I have a whole lot more motivation to lift now
On week 4 of smolov. Tryna strong up my legs for the big 3pl8 c&j but god damn 4x9 at 282 fucking sucks man
Anyways please critique my form. Would especially like a second opinion on my knees. I don't feel pain in them but it kind looks like I'm not pushing them out enough.
Colton Diaz
why are you doing smolov with a 120kg squat for reps
also your form isnt good. Knee caving, good morning the weight slightly to a lot.
look if any of you guys have a question about squat form, strength or just programming hop on over to /plg/ and ask there. I made the same mistake but there is a lot of knowledge available when it comes to PL since theres no money in that sport anyway. And olylifters squat and pull too so just do it. For example smolov is a program for advanced lifters, you shouldnt be doing that with a squat at your level
Jordan Butler
>lot of knowledge available meant available for FREE. that was the key detail here
in oly a lot of the knowledge is with the coaches. You can learn a lot about lifting in general by just looking into the free knowledge on programming for PL. Only thing you wont learn is when to use different oly specific exercises in your training(hang, box, paused variations etc)
youll learn how to cycle your intensities, how to create a volume or strength block. General detection of weaknesses. The principles are exactly the same
Henry Martin
bring your feet in between hip and shoulder width. your feet are way too wide for olympic style (asian outliers excepted).
Lucas Clark
Here are the things that stand out to me - >Knees come forward when you hit bottom depth (not bad necessarily but watch the bar path) >Knee valgus (inward collapse), feet are likely rolling in as well >Knee and hip position at the end of your set
Things I would try - >Warmup better, external rotators and quads. Make sure you're recruiting these to keep you in good positioning. >Slowly bring the angle of your feet to a more front forward position. This is stressful to the calf/knee if you don't have the mobility so just watch it.
Dominic Davis
I don't really care about low bar though which is what those dudes are always doing.
And what 1rm weight do you figure you should be running smolov at?
Bentley Hall
>knee and hip position at the end of set Whats the issue there? Yea looking again you're definitely right
Levi Flores
>lowbar it doesnt matter, nobody will tell you to do lowbar and plenty of dudes in PL do highbar. Besides that the principles of a squat are the same both for low and high bar. Only the torso angle is different
far above 200kg at least. With your squat you can make gains weekly, why waste time doing retarded amount of volume to put a mere 10kg on your squat
Henry Howard
Complete bullshit It all depends on your leverages
Daniel Gray
nah hes talking about something thats known as a n 'olympic style squat' which is basicly highbar with a narrow stance
its a meme though no need to do that
Carter Collins
It depends on your architecture and if you have the internal/external mobility/strength at the hip to support that position. Squat where it's comfortable just be wary of impingement in the hip and stressors to the knees.
>>knee and hip position at the end of set >Whats the issue there? The hips take on the load as the strong chain, shifting the weight off the knees (read: quads). Causes the slight good morning and over-correct since the hips shoot back.
Evan Thompson
First coaching session this morning. Pretty excited about that. Time to git gud.
Leo Reyes
Who here actually was coached and/or competed on a national level?
Jayden Adams
Somehow I doubt I'm only going to get 10kg out of smolov
literally the only worthy usa weightlifter is cj cummings
William Bailey
why does everyone pretend donny shankle is anybody
Luke Stewart
any britbong man in?
Landon Gomez
Saw this posted in the last thread.
The squat portion looks very similar to Texas method in terms of intensity/volume. Any particular reasoning to having the intensity on Monday and Volume on Friday besides peaking snatch/clean on Mon/Wed?
Brody Bailey
your knees are jiggling all over the place. wtf. alien confirmed?
Eli Brown
Had a competition this past saturday. First drug test I've done. Lets hope they dont catch me!
Results were 85/100. Got 90 Snatch as well but got called om press out (which In aware of, not disputing). CnJ was disappointing though. Still a 10kg pr total overall.
Samuel Sanchez
you might put on 20kg but it wont last
Brandon Fisher
>getting drugtested with a 185kg total is this a joke
Luis Hernandez
No joke. Sweden. Randomly selected, they wanted one male and female from the club.
Dominic Lewis
I filmed myself squatting for the first time, at 90 kg, and realised I wasn't squatting to fucking parallel. How big should my deload of shame be?
Kevin Martin
Enough that you can squat to at least parallel
How is that not common sense to you
Jeremiah Carter
I've been trying to fix my hand placement for awhile. I can't seem to keep all my fingers under the bar, is this a normal struggle for some people? Should they be more inward or outward? I think I need to fix my feet placement too.
teaching yourself cleans sucks please help a dyel
Carson Bailey
He jerks your squat
Lincoln Harris
>I can't seem to keep all my fingers under the bar Yeah I can't either. Is this something to worry about?
Noah Diaz
Do you have issues with your jerk? Do you reposition? Any stability issues?
William Hill
If a finger comes out I can't jerk properly, so I either reposition or redo. Personally no stability issues unless I'm going in to heavier weight.
Jaxson Adams
I'm and I do have jerk stability issues. I haven't tried repositioning, i'll pay attention to my fingers next time. Should I widen my elbow position before jerking?
Hudson Ward
Are you doing any active work for external rotation at the shoulder?
Nolan Bailey
I do reverse flies
Sebastian Ward
I really don't think there's a reason in the world to be doing Smolov, especially for back squats. If you're trying to up your clean and jerk, it would make more sense to be prioritizing the front squat. Your squats look okay for GPP, but for weightlifting, it's not ideal to squat-morning. You can't stand up a clean with a downward-tilted torso (obviously), nor can you stand up an overhead squat that way. If you want to keep back squatting, make sure you're staying as upright as possible, but I would focus on increasing your front squat.
Benjamin Hughes
If that's what you meant
Andrew Walker
You don't need to really overthink hand positioning I don't think. All I would say is try to catch your cleans and perform all your front squats with a full grip on the bar, it's more stable than having the weight on the fingers (assuming you have the requisite mobility to catch with a full grip).
Jason Mitchell
Ish, you can work on strengthening your external rotation. It'll give you more mobility and go a long way for shoulder health.
Also basically this
Connor Harris
What's everyone training today, brehs?
Mason Parker
Snatch mobility Clean volume Push press RDL
And quad recovery, they're super tight
Blake Williams
Power Snatch Planned Sqwaaaaat PR Rando Acc work
Angel Carter
does anyone here go to takano weightlifting in LA?
So sick of volume training, but I really should keep going.
Isaiah Hall
What can I train with a wrist injury except squats
It's clicking like crazy and hurts when I rotate it, though it only hurts when I rotate it too far. Been like this for 4 weeks and getting a scan next week
Robert Carter
What lifts hurt it? What lifts don't hurt it?
Do the second list
Jonathan Morales
just squat everyday
Jonathan Cruz
Does anyone have a weightlifting proficiency table showing lifts by weight classes?
Joseph Sanders
back squat power clean bench some snatch drills
had to do in this order which was shit bc gym was too busy, i'd normally do my oly stuff first
Juan Diaz
doing the front squat every day thing so i just worked up to a max and then worked down to cool off
easy
Landon Morales
This isn't true, just look at any Clarence Kennedy video, he mostly does regular squats.
Eli Fisher
Clarence is an exception, not the rule. He back squats that way to accommodate a knee injury. The vast majority of liters on the world stage do not squat like Clarence. Also if you use Clarence as an example of proper weightlifting technique and training, you're retarded.
Jacob Brooks
He's also not a competitive weightlifter.
Chase Martinez
Right but back squats increase your front squat anyway. Clarence isn't the only one, I always see weightlifting videos showing much more back squat frequency than front. I think doing both is best, but I personally do back squat more often.
Grayson Smith
wait there are people on this reddit that only front squat?
Wyatt Sanchez
yes
AMA
Mason Lewis
My gf can c&j 125kg and snatch 105kg. Is this good for a crossfit gurl?
Henry Foster
bullshit
Easton Brown
I can front squat 136 but my max snatch is 84, is this preposterous, why am I such a fuck up? 77 kg bw
Michael Howard
how much can you front squat and what's your bodyweight
Landon Clark
did Grace, 4:03, plus tempo back squats 5x5 with a 3 second descent up to 65%
Brandon Gutierrez
>have to take antibiotics for 8 days >digestion is destroyed and causing fatigue and general feeling like shit
Michael Robinson
Depends, is she a man
Jonathan Peterson
Not him but I exclusively front squat too 315lbs x 4 is my heaviest set, never 1rm. 200lb bw
Julian Gray
My best front squat is 142 and my best snatch is 70.
Kill me
Christian Ward
show me
Austin Butler
Mattie's pretty good
Andrew Davis
is she a 105kg beast
Brody Allen
need someone to walk on my fuckin back this morning
Josiah Howard
The dropbox link is down
Joshua Long
anyone know of a free program with like 5-6 days a week training? Gonna get into weighlifting, but too addicted to lifting to any go 3-4 times a week like recommended for beginners. Not sure if my lifts change the volume i should be doing or not.
I have dabbled, normally trained for strength, but my lifts are: Back Squat 150 Front squat 100 c&j 80 Snatch 60 Deadlift(if it matters) 200
Dylan Diaz
...
Cooper Butler
Any of you faggots done roids? How much difference did it make to your oly lifts?
Colton Adams
Can I ONLY do front squats?
Andrew Nguyen
you guys need to work on your shoulder and upper back mobility
Adam Brown
yes you can, and front squats are great, you should do lots of them but if you want to increase strength of legs you should do back squats
hows this program sound for a guy who is late beginner (decent form but lack of coach definitely has it flawed) trying to increase my c&j and general strength?
Haven't come up with the exercises yet but this is what I want to hit
M: c&j emphasizing form. Higher volume to drill proper form into me. Exercises will be broken down by the 3 pulls for clean. Chest accessories T: front squats, heavy, but not singles/doubles. Probably 5x3x1. Ohp and shoulders W: segmented clean pulls going heavy emphasizing where body should be during all stages of the first pull. Back and pull accessory work Th: rest F: heavy c&j singles and doubles focusing on getting a deep catch and a deep split on the jerk. Chest accessories S: heavy doubles and singles on FS focusing on explosiveness out of the hole. Shoulders and OHP Su: may either rest or put another pull day in
I do abs arms and mobility after every workout.
Also please critique my split. Not a max effort attempt.
Hudson Gray
Oh and lifts if it matters
Bs: 415 Fs: 355 Clean: 255 Jerk: 275 Ohp: 155
Adam Clark
my neck my back lick my pussy and my snatch
Jaxon Kelly
How the fuck is your ohp so god damn weak
Jason Jackson
how do i prepare for my workout in 2hrs?
Lincoln Gray
(going for a skuat pb today)
Nicholas Rogers
terrible jerk form, knee way too forward and back leg too straight
Nathaniel Cooper
also assuming thats you in the pic i told you to look into pl programming
here i will tell you again. Look into something thats called Daily Undulating Periodization (DUP)
It basicly wil teach you the basic concepts of how to cycle intensity and volume over the week. Since you literally cant do high intensity or volume very day. Some days will need to be light, some moderate volume, some high volume, some high intensity. This would probally teach you how to make a proper schedule
Parker Morales
donnie's still bretty strong
Xavier Long
That's what I did. You don't approve of how I split up the intensity and volume? I haven't tested it in a year could be more or less for all I know.
Xavier Ortiz
>also your form isnt good. Knee caving, good morning the weight slightly to a lot. his form is okay on most reps tho. slight form breakdown is to be expected during long sets, especially if they're close to max effort.
Landon Miller
My lower back hurted today a bit after squat 1rm. (+7.5kg PR). Back went into the good morning position slighlty again.
Thomas Fisher
How does one go about teaching himself the oly lifts? Getting a coach is not an option. (I doubt there's even one in my whole country lmao) What I gathered so far is that I should start with a hang snatch pull, then a hang muscle snatch, then a hang power snatch, then a hang full snatch. Clean is supposed to be similar albeit easier. In your opinion, how long would the whole process take before I can move on to weight? Rip said the lifts (power variants) can be taught in under 30 minutes, but I kinda doubt that. also how the fuck are those wood things still intact?
Josiah Sanders
There's a million guides that have popped up on YouTube. Clarence's are pretty good, as is Sonny Webster's and Cal Strength's. Film your lifts and compare them to high level lifters. It's not impossible.
Aiden Thompson
how do you not hit something during thigh/hip contact? I mean I'm pretty sure his dick is bruised.
Noah Perry
Generally speaking, you don't intentionally bang the bar into your hips or thighs, you try to just let the bar brush. Bruising happens, but ideally, you avoid it.
Elijah Long
maurus?
Eli Howard
if you're hitting your dick your third pull is too late
Jonathan Jones
i love donny because he has an awesome attitude but yeah, he's not that remarkable really. there are eastern european nobodies who lift more than him
Luke Roberts
Harrison Maurus, Angelo Bianco, Ian Wilson and Wes Kitts all are pretty respectable. Obviously they're not at the top in the world (other than Maurus in the youths), but are still entertaining nonetheless. I don't really follow the women at all, so I couldn't tell you about them.