/OWG/

No olygf Edition

>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

Other urls found in this thread:

barbend.com/china-iwf-world-championships-doping/
instagram.com/p/BdrI36JlfBx/
instagram.com/kickasstaneda
youtube.com/watch?v=umcmzvM6cMA
youtube.com/watch?v=fU2gjpPcs_Y
youtube.com/watch?v=KVMOqfnG65U
instagram.com/p/Bd6MjRtgXSd/
twitter.com/NSFWRedditImage

Bump for koha

You fags got any accessories for weightlifting?

Bulgarian gf y/n?

Back and frontsquats, pulls, pullups, hypers

Thanks brother.

no

pic related

Yikes.

Also does anybody know why china wasn't represented in the 77kg class in Anaheim?

the same reason they werent represented in any of the other classes perhaps????

>mfw Ilya will be back this year

Tell me why I don't know the reason, I'm new to weightlifting.
Are they getting cucked by china's politics?
I just realized that I mistook some woman in the 58kg women's
categroy for a chinese lifter when I saw it a couple weeks back.

They. Are. Banned. Because. Of. Doping.

barbend.com/china-iwf-world-championships-doping/
30 seconds of google

instagram.com/p/BdrI36JlfBx/


instagram.com/kickasstaneda

The normals.

Form-check on my squat pls.

How the fuck can I stay more upright during squats or am I fucked, because my femurs are long ?
How can I isolate my glutes?
My glutes are too weak compared to my hamstrings.

youtube.com/watch?v=umcmzvM6cMA

Longer femurs may need you to take a wider stance when squatting. Hips rising early is usually a sign of weak quads and poor upper back strenght.

youtube.com/watch?v=fU2gjpPcs_Y

Check out this video. It might give some more answers. Max is a weightlifter of 13 years experience and is now a powerlifting and weightlifting coach. Chad is a powerlifter and powerlifting coach and has squatted over 900lbs I think.

The whole upright in squats is a fucking meme, only chinks under 5’8 can maintain that form. Your body naturally wants to use its hips to lift the weight. Tbh your squat looks p good to me, if you really want to work your glutes you could try doing low bar squats Mark Rippletoe style.

Hey guys the Everett books in the sticky can't be downloaded, they've erased the file

Any suggestions where to look for them and where to get a beginner program?

I was thinking about writing a beginner routine for owl that’s basically SS, how does this look guys?


Aday
Low bar squat
Power snatch
ohp

Bday
Front squat
Power clean
Bench press

Cday
Low barsquat
Power clean
Power snatch
Ohp

Thanks brahs.
I'm gonna check that video out.
I actually started out with rippletips' squats, which is why I still have the hip drahve reflex.

>low bar squat
into the trash it goes

Looks really good, much better than last time. You're definitely upright enough. I've found anecdotally that I stay much more upright in my back squats by doing a lot of front squats. I like a 1:1 ratio. I never squat-morning anymore, and it's done wonders for alleviating back pain. I wouldn't worry about any muscular imbalances, considering you're only squatting 80kg for a 5x5, I'd say it's highly unlikely you're at the point where you're developing major muscular imbalances. Just keep squatting, you don't want to fall victim to analysis by paralysis.

why the fuck would you low bar squat if you want to train the olympic lifts. Is that you, Mark?

If you're serious about learning olympic weightlifting, you need to include overhead squats, drop snatches, snatch balances, and the full lifts. It's not efficient to just train powering everything and assume you'll just start catching weights lower. This is coming from somebody who powers all their snatches because they're too lazy to do full snatches with lighter weights.

youtube.com/watch?v=KVMOqfnG65U

any help guys? pls

that arm bend is brutal, mang
can't imagine the power you're leaving on the table with that
get someone to hit you with a stick everytime you start w that

beginner program is on his site
i have the book somewhere on my drive i'll try and post it when i'm not mobile

Caladan posted his beginning routine at the start of this year, search the archives or wait for him to post it again.
For the books: buy them or hope some user is generous and shares it.

i can scan takano's recommendation for a beginners routine if you'd like but you'll have to wait until tomorrow

>low bar squat
>bench press
>doesnt actually include the full classical lifts
this is a joke, right? tell me this is a joke

Any downsides to using a belt?

I hit lmao2pl8 snatch today. how long until 3?

You get a weak core, if you are too reliant on it.
If you need lifting gear you aren't ready for the weight you are attempting to lift, your stabilising muscles need to be trained as well.
I despise powerlifting for that reason alone.
Also
>tfw no olygf

if we're thinking of the same thing I only posted a casual routine for athletics, not for wl

if you wanted a beginner routine there's not a lot of point working off percentages, just focus on the classics

something like

1: sn, pulls
2: sn and cj form, squats
3: cj, pulls
4: jerk form, front squats
5: sn, cj

bb and core every day

Until your form is a lot better there isn't much point to a detailed routine

He's obviously making a base for Oly. Heavy deads will cause needless recovery demands

>If you need lifting gear you aren't ready for the weight you are attempting to lift
True to an extent, but I spoke with a very accomplished pler recently and he explained that lifting gear is indispensable for training. E.g. wearing a belt takes a load off your core so you can overload your legs. Then you remove the belt later on, and now your legs are more than strong enough so you can focus on core development. Although I agree they shouldn't be allowed in competition.

Who said anything about deadlifts? Classical lifts refer to snatch and c&j. Also, learning the power variations first is a terrible way to learn oly

so basically never use a belt is what you're saying? that's stupid as hell. it's fine to use belts for 85-90% attempts.

>making a base for oly

this is stupid

as long as you know how to brace and the belt doesn't interfere with lifts, I don't see much of a problem. Purists will say never use one but it helps me

stop posting my girlfriend Rebeka everyone

tia

marginally better

did you appreciate the star shape on the converse

lmao nice kike star

>mfw went out to socialise with friends and should have went to gym to practice technique, bad decision desu

As u may kno i tore tissues in my elbow snatching 140kg but today i squatted 600lbs 272kg

how r u always injuring urself like this and still pushing all this weight?
didn't you rip ur meniscus in half like a year ago?
wth

steroids

o ya

you forgot your trip, jack

Ive ripped a meniscus on each knee requiring surgery ya
instagram.com/p/Bd6MjRtgXSd/

nyce

That's probably about as upright as you're going to get.
Just pay attention to where the weight is distributed on your feet. Your heels rise every time you go into and out of the hole. Might be a technique issue, might be a mobility issue. Given that you're a beginner and that buttwink, it's probably a bit of both.

>jts
>American weightlifters

Those cunts are insufferable

>hurrrrrrrrr lowbar squats are retarded
>using your hips for squats is retarded

Juggernaut trabin systems is the objectively best info on weightlifting

How’s this look for a beginner routine ?

A day
Full Snatch work
Front squat
Ohp work

Bday
Jerk work
Clean work
Lowbar squat

Why would you not build a base for owl?

Clarence isn't doing low bar there.
That's not how he normally squats, it's form breakdown because he's tired from 5x5 pause atg squatting over 500lbs every day for a week, with a pulled hamstring

He should just be low bar squatting then if he’s butchering his high bar squat. Plus maybe he would save his knees from exploding more.

Leave fit for years.
Come back
>low bar troll guy ia still posting.

...

...

The Henoch videos are le GOAT

any tips to help remain upright on FS and BS

Push the knees out, no hip drive

If you think the cause is ankle mobillity:
>stretches
>weightlifting shoes
If it is hamstring and lower back weakness:
>do a lot of RDLs
>always think about flexing your spinal erectors

be a turbo manlet

i am a manlet, i got short torso tho

do SS and do clean pulls instead of deadlifts and full cleans/snatches instead of power cleans.

Try to do a leg extension against the floor to keep from using your hams too much.

And highbar over lowbar

ne

Is this just 1 25kg or are they really thin and there are 2?

thank you

There's 1 25kg. The other is the blue. Its 120kg total

2x20kg +2x25kg+15kg barbell.
>women "power"lifter
Amirite guys
Or even better
>"power"lifting in general
If someone calls me a "power"lifter he's lucky I don't punch him in the face.
When someone calls you that it means you are a fat fuck.

true, but i enjoy how north goes ott about how shit the lowbar squat is

up up, QT. up up!

y

so i really want to start learning oly lifts but i go to a commercial gym and they dont have platforms and you cant drop stuff. There are also no good gyms in my area besides crossfit gyms where you pay 300 bucks a month and i dont want to pay that just to use their gear.
Currently im saving up to buy some of my own stuff but in the mean time what are some good things i can do in my shitty commercial gym?
Ive been running strength program up to 400 ish squat 500 ish dead, should I just keep improving on these? Is it worth it to switch to high bar squat too? (currently squatting low bar for more weight but i can do high bar fine, have oly shoes as well.)

>is it worth it to switch to high bar squat too
yes
and there are seriously no gyms with bumper plates and proper bars besides the crossfit gyms?

yes i live in suburbs and the only options are big commercial gyms, crossfit gyms (some have good gear but you pay the monthly fee which includes all the classes or whatever so its expensive as fuck), or complete meme zumba tier gyms

REBEKA STOPPPPPPPPPP ARRRRRRGGGGHHHHHHHHH

wonder how those white jeans are going to look after she spends the night on her knees outside a club sucking ritvars BLC

Rip knees

Maybe your knees would be healthier if you switch to lowbar for a lil and hope that cartilage regenerates. Maybe opt for more muscle variations of the classics.

???

Clarence Kennedy's squat form is nothing close to model- he squats that way to accommodate exploding his knees multiple times. Just because one internet meme lifter squats a certain way doesn't mean it's what everyone ought to do.

focus on keeping thoracic spine extended, especially in front squat, and quads loading through the eccentric, firing through the concentric.

if ur knees hurt from 'high bar' squatting ur doing the movement wrong

Red light?

You obviously don’t follow Clarence

Red light ?

90kg

in the ussf? no

Who are you dear friend ?

?? i'm user, it says right there over my post

Switch lowbar to highbar.
Switch deadlifts to snatchgrip deadlifts
Switch benchpress to ohp or pushpress

>teammate did a meet recently
>missed her third clean and jerk and got it overhead but tried to run with it overhead to stabilize
>ran off the platform almost into the center judge droppes weight almost on judge big fiasco
>her dad in the audience makes a comment to lighten the mood “in case you all didnt know that was a missed lift”
>she gets upset and literally cries for an HOUR under my coaches desk

Why are women all children?

>ritvars BLC

Whenever I'm at the top of the snatch or overhead squat, I get an awful pulling pain on the inside part of my hand going from the wrist to about half way up to my thumb. I don't think it's my grip either because my right hand and wrist are fine. Also at the top of C&J it's all good. Possible causes lids?

That would be all good bud if I even had knee issues ;)