Thread 76580919

Anybody interested in starting up weightlifting general again? Been getting into it over the past 6 months and really enjoying it and we need another general to beat back the powershitters. Anybody got the pastebin? Starting off a renewed general by posting an ATG.

Well I'm definitely in as a lurker and shitposter, but I only recently got into weightlifting so I ain't posting no snatches nor clean and jerks as I simply suck.

But seriously how do you learn to dive on the receiving position. I guess power cleaning 95kg wont get me very far.
I can squat ATG otherwise and going heavy doesn't seem to cut it. I think i'll get some meme knee supports to ease me into it and get more confidence to sit

>/wlg/
i think you mean /owg/ fellow newfag

>>76580988
tall cleans

>>76580988
Personally I think third pulls are the worst explained part of weightlifting. I still have no idea how to really even do it and wind up just powering everything. Zero issue with my mobility, I just don't actually have a third pull.

>>76581002
My third pull is actually not half bad it's just that i end up on awkward position where im in 90° squat because i'm too much of a bitch to dive with the bar for now

>>76581002
>>76581014
>Third pull
American detected

>>76581014
Well, it's not a dive.
It's called a pull because you have to pull yourself under, think about it: both you and the bar are subject to the same gravitational acceleration. You cannot simply let yourself drop down, you have to go down faster than that.

>>76581021
Explain, is this not a thing in other countries?

>>76581021
No just a thirdie who uses soviet and usa training footage to learn. Russian subtitles call it third pull as well and if you watch east asian teams seminars/videos they translate it to that as well

>>76581031
There's just first phase - pulling to the knee - and second phase.
If thinking of it in terms of 3 pulls works for you, then do that, but a prevalent issue that Americans - especially crossshitters - have is pausing between the second and third pull. The reality is that they are both part of the same movement, and the transition between them should be seamless.

>>76581049
I didn't come to the sport through crossfit, my issue is I just don't drop at all. My set up also sucks dick and I keep intermittently whacking my knees and scraping my shins.

>>76581063
idk, tall snatches and cleans, like the other guy said are helpful.
What worked for me was just practicing a shit ton with low weights.

>>76581002
>>76581014
>>76580988
Important to not think of it as a dive
You are pulling yourself to the bar with the goal of meeting it at the apex of its parabolic trajectory
>>76581049
>The reality is that they are both part of the same movement, and the transition between them should be seamless.
This is correct and the reason I dislike the 1st/2nd/3rd pull terminology as I think it leads to "segmented" pulls
Peak extension is the action, pulling under is the reaction a la newtons 3rd law

t.155kg clean

>>76581094
Newb question but is it okay to have your shoulder shrug up during extension? Coach has the opinion of not letting your shoulders rise during extension and it's a bit frustrating since I naturally want to shrug my shoulders up as my elbows. go up.

>>76581101
Shoulders shrugging as part of pulling under sure but you don't want to be using that shrug to elevate the bar because it will slow your turnover and lead to bar crash

>>76581094
How should i visualize "pulling myself to the bar" ?
As opposed to a freefall towards ATG should i think of it more like pulling a rope while jumping down ?

>>76581104
I've actually never had the issue of bar crash so far, so I guess he's quite right on that. He does seem to dislike it even during turnover in the snatch. I have no real issue with it during cleans even during max effort attempts so I'd say that's pretty well drilled in me. I'm looking at Sincraian's videos right now and I might start doing muscle snatches to try and drill my turnover better. Got any videos you suggest specifically on set up? I think I'm a few tweaks away from breaking 80kg by EOY in the snatch and 100kg in the C&J which isn't bad for 10 months or so. Especially since they're still having me just do power jerks and not splits.

>>76581107
Take a kettlebell and do a swing - notice that when you are pulling it up there's a moment where it feels weightless? That's the top of the parabola where the weight is out of upward force but hasn't started going down and that's where you want to be pulling yourself to. Power cleans can be good for practicing aggressively meeting the bar

>>76581137
I don't really have any video recs, I've been with a high level coach for basically my entire career (8ish years on and off since 2012)
I know deng wei was adamant about that there is no shrug but you will see a shrug in the pull under in a lot of lifters so who's to say. If you are pulling & meeting the bar well it doesn't really matter

>>76581240
Yeah my coach bases pretty much all of his cues from asian lifters, push with the quads, stay over the bar, don't shrug etc. I guess it's working pretty well but something to practice just getting under faster and lower would probably turn my 85kg (70kg jerk) clean to 110kg real fucking fast since I catch it almost standing up straight right now because I just power everything. My back squat is also trash at 100kg for 5 so driving that up higher is probably going to pay dividends. Going off Greg Everett's chart I'm about where I should be for someone a little heavier than 81kg: https://www.catalystathletics.com/articles/downloads/CatalystAthleticsWeightliftingLevels2018.pdf
But, I can't shake the feeling that I'm a few fixes away from my lifts skyrocketing. I've had pretty much constant improvements over the past few months and taken jumps as high as 10kg in a session. It almost feels like I'm improving even faster as I go on, but I feel like I should try to put constraints on how quick to bump up the weight. Right now I'm bumping up my squat 5kg once every week or two and not really even struggling with the increases. I'll probably slow my rate to 2.5kg per session now that I've hit 100kg.

>>76581282
The #1 thing holding back your lifts is your strength level, the sooner you can add 50kg to your back squat the better. Being "efficient" is bait and bad for you in the long run, it's cool and all cleaning 80%+ of your back squat but you build up way too much fatigue at regular training percentages to really be able to survive.

Obviously technique is important, especially when you have big disparities between your lifts (should definitely not be jerking only 80% of your clean), but even with absolutely perfect technique right now you'd struggle to total 200 because your squat is so low. Do not neglect this especially when your technique is poor and the classic lifts aren't really that fatiguing.

>>76581317
Fair enough, I'm switching to a 3 day full body routine for the sake of fatigue management/ not burning my arms out. I've been doing an Upper Lower Split for hypertrophy purposes until now but I shouldn't really have much difficulty putting on mass doing this. What I might consider is continuing my rate of back squat jumps but using leg press as a heavy day that I can load up much heavier without as much fatigue. So if I were to do say, 100kg back squats for 5 I would probably do 140kg on a leg press for 5 without issue and keep a fairly similar growth rate between front squat, back squat and leg press with each functioning as a light medium and heavy day respectively. I've heard of some trainers doing this since the difficulty of front squats and back squats mean that while you may be struggling with the exercise, the tissue isn't being loaded as heavy as it can be in a more stable movement.

>>76581345
I think you should just squat. 2-3x / week
I've never heard of anyone using leg press in place of a squat day. When you're new you need the movement practice too.

The idea that back/front squat are inherently "heavy/medium" load respectively is wrong too, you can program each movement however. If you have a coach they should be handling all your programming and I would strongly recommend more than 3 days / week for new lifters. 4 or 5 if you can handle the time commitment. I do 3 now in the off season as a masters lifter but I'll do 4 soon for finals prep and I did 5 in my 20s

weightlifters have the most aura out of all athletes

It’s been over 5 years since I’ve done ily lifts consistently. What’s a good routine to get back into it? Note I’m just getting back into lifting at 36 inb4 it’s over

>>76581910
>Snatch
Work up to max (or whatever you're comfortable with)
>Clean and jerk
Work up to max (or whatever you're comfortable with)
>Squats
Whatever you feel like

>>76581910
Greg Evrett has programs for geriatrics
https://owlsheets.blogspot.com/2021/11/sample-masters-weightlifting-training.html

>>76581282
how do you expect to clean 110kg when you squat 100kg...

>>76581946
Don't do this

>>76581946
Do this

>>76580919 (OP)
I've been doing power variations of olympic lifts from blocks (just above the knees), they're fun to do at the beginning of sessions before squats. I'll normaly do BPCJ 4*2@85kg and BPS 4*2@62.5kg at the end of the current loading cycle.

>>76581910
start with sets of triples to build techniques, then when you feel good, switch to doubles. Do singles every few weeks if you want to test your max

>>76581002
>stay on your toes with the barbell on your hands
>don't dip to get any momentum
>just drop down and use your hands to apply force against the barbell to accelerate faster than 9.8m/s^2

Works for snatch, clean, and jerk

>>76584010
>push the barbell under the pins of a squat rack
>pull yourself under
wa-la

My gym is pretty serious but I'm still one of the few people doing olympic lifts. They are fun and I think they are improving my non-olympic lift gains as well. Power cleans are one of my few exercises that get people to mire even though I still don't consider myself especially good at them.

>>76580919 (OP)
Not into oly lifting but this is a far superior sport than powersharting fatties coping on how bad they look by asking "how much you bench bro?"

It took me like 2+ months to get the mobility for the front rack position. I'm still having to do warm up stretching before I do cleans.

I am mostly plg, but I am snatching about once a week, going to stop soon because I am in season for powershitting. Will lurk though. Don't care about weightlifting that much, mostly just snatching and snatch variations.

>>76584010
>>76584038
Alright I'm gonna try this, hopefully I can stop powering everything.
>>76584525
>snatches
>not powercleans
if you can snatch well you can weightlift, come join the cool kids sport anon

In hindsight, was this gay rapist's medal legit?

>>76585559
did he rape giulia? whats the lore here?

>>76585559
If that's a legit C&J then Loredana Toma's C&J's were legit.
(I personally think this is a good lift)

idk what hypertrophy is, I just exercise until i feel bad
are regular pull ups ok or do I have to do weighted pull ups to grow my back and biceps? right now i'm peaking at around 10 clean pull ups from dead hang until I fail, then every set after is usually 2 less (so 10-8-6-4)

>>76581002
way i learned was doing power clean and front squat and then just meld them together over time

>>76585639
He competed at the Olympics while in a trial process for gang rape and probably got convicted because he's been dead silent for a while on social media. Dodgy character all things considered.

https://www.ilfattoquotidiano.it/2024/11/25/olimpiadi-parigi-bronzo-antonino-pizzolato-processo-stupro-di-gruppo/7780661/

>>76585664
>Toma's c&j
Pressout or not it's unreal how bad her jerk technique is

2 year athlete development program for weightlifting athletes from the Norwegian federation:

https://vektlofting.no/aktiv-idrett/treningsprogrammer/

>>76585559
No.
t. italian

>>76586000
Nah trials just take a long ass time here in Italy, it's a disgrace.

>>76585559
No, that was a clear press out

>>76585559
pressout is a gay rule but no that shouldn't have counted

>>76585559
>>76586000
Always hated that guy for some reason, but couldn't put my finger on it. My intuition is proven correct yet again.

bump

Bump

>>76592201
>That rerack
Beautiful.

>>76592201
every time I try to rerack BTN I feel like I'm going to dome myself

>>76592201
I rode the elevator down with him before he won 2015 worlds
It's insane how wide he is, dude is like 5'4 vertically and horizontally

Beginner here, my jerk is barely heavier than my strict press. Are you supposed to be intentionally dropping as low as possible for the catch or is it just something that happens naturally as you drive the bar up?
Also struggling with the typical noob issue of getting under the bar for snatches and cleans but I see that's already been discussed here. Anything above a certain weight tends to just turn into an ugly power for me atm.

How do I deal with the weight going all in my forefoot on the ascent when doing heavy squats? I'm cursed with long femurs but I don't want to make excuses for it... but my hip internal rotation also really sucks, which makes going for a wider stance impossible.

I don't want this to die

Bros my clean is dead, apparently i'm not standing tall but rather pulling my back behind too much in the extension which brought forward some trap instability (?) which makes the bar unevenly land on my front rack..
Also could be due to shitter left ankle mobility (left leg weaker because to it i guess). Help

My snatches are okay tho, i suck at bottom stability, and jerk is okay-ish i'm just slow in getting under, i'm working on both tho, however cleans have halted and idk what to do

t. two years of oly-hybrid str program 28, shit at sports, tall

>>76594044
both is true for jerks, drive up through the bar as hard as you can and land under the bar with your feet in the position that you've practiced
google klokov tall jerk
do more snatch balance before snatches
do more tall cleans and avoid powers like plague, power is a noob bait

>>76594044
You drive yourself under the bar, same as in the snatch/clean where you actively pull yourself under
You don't drop, dropping is passive
This is active
t. 160kg jerk

>>76594076
Your ankle mobility is insufficient
With long femurs it is critical that you have strong ankle mobility so that you can stay balanced during the entire squat

>>76596176
Extension needs to be vertical rather than throwing the shoulders back at the top
Bring the bar to your hips and pull up, don't bring your hips to the bar

>>76596193
>powers are noob bait
Powers can be an excellent tool for teaching people to meet the bar
The best way to use powers as a new lifter is to very intentionally try to receive the bar right above parallel so that you aren't just ripping the bar as high as possible

>>76596260
It rarely ends up that way. I got taught powers unintentionally and I now just try to blast through everything. In fairness shit works and I have zero issues with bar crash or receiving the bar, I just don't get low.

>>76596694
Trying to receive just above parallel is how my coach directed us to do powers for a long time and he still prefers power snatches to be done that way

I OHP more than I snatch.

>>76580919 (OP)
how much do yall think peak lasha could deadlift? what if he focussed for 6 months only on deadlifting

>>76599094
High 300s. Now the real question is how much could he have totaled if he could've roided like the bulgarians did in the 80s

>>76599125
525 minimum, even more with 80s standards for a successful lift.

>>76599260
Not even close. You massively overestimate PEDs, and underestimate what he was on during his career. He'd have a fair shot at 500kg, but doubtful much more.
>80's standards for a successful lift
He was already granted that. https://www.youtube.com/watch?v=wQUdlsgl5cI

>>76599289
The guy I responded to asked about the bulgarians who were on absolutely monstrous amounts of steroids straight blasting them. Its really not comparable to modern doping regimens, those guys were on rocket fuel straight from the tap.

>>76581282
You shouldn’t even attempt to clean a weight if you cant even squat it like it’s light as fuck. Dont be a dumbass.

>>76599289
current lasha has doctors following him full time and probably a best possible ped regimen with stuff the testers are probably years from finding out about

>>76599340
Krastev didn't even come close to lasha's numbers, Taranenko was a soviet

Please rename it to oly and call Pas to come back

>>76600263
Current Lasha is chilling in Sachkhere getting fat checks from the Georgian state for going to the Parliament once in a while and a hefty rent from being the goat weightlifter

>>76600598
poast moar dyel olycels

>>76600826
is this real? ilyabros...

Bump

>>76600826
>>76600853
well he's posting on youtube now though

>>76602351
He doesn't get enough credit for having the best training lifts of all time.

>>76603788
205/243 at 94-100 is as cracked as it gets

>>76580919 (OP)
i love to watch kianoush smolder at the judges on the platform, it's the closest oly wl comes to a bodybuilding posedown

Bump

>>76605491
Can't wait for the prince of persia to return to the platform

I always lose a full grip and/or pinkies on the clean turnover, but I have no mobility restrictions when unracking the bar. What do?

>>76598605
same, same

>>76608128
Improve mobility.

>>76608128
Maintain hookgrip throughout

>>76605491
such is the life of a mercenary

why kosovo though? seems kinda random

I didnt know there was one of these threads these days. On my computer it wont let me post images or make threads on 4chan i get some error. heres some recent lifting though.

https://www.youtube.com/shorts/rS6rd6IZBHg
https://www.youtube.com/shorts/7hP7zth9Pd0
https://www.youtube.com/shorts/gBcDPt--CgI
https://www.youtube.com/shorts/hk4DIVhJfC0
https://www.youtube.com/shorts/j56uG28uzLA
https://www.youtube.com/shorts/nTbte3oZUIQ
https://www.youtube.com/shorts/I0-hR0Lz0k0

I'm not on 4chan very much these days so find me on instagram mking.wl if you want to message me.

>>76580988
Do a drill where you start from standing and you move your feet out and drop into the squat. Second tip is to just do it. Do lighter weights for many sets while working on it.

>>76581002
alright let me explain
>>76581101
Most people dont like to intentionally teach a shrug because it can be confusing. Shrugging is natural but you dont want it to happen too soon.
>>76581317
>The #1 thing holding back your lifts is your strength level, the sooner you can add 50kg to your back squat the better. Being "efficient" is bait and bad
Extremely true

>>76581910
snatch monday jerk tuesday clean wednesday snatch and clean and jerk friday. Add some squats deadlifts and presses. keep it basic to start.
>>76584171
Try training a little more frequently.
>>76594044
Dont think about dropping as low as possible. Cue to relax your arms until the dip and drive is entirely completed and watch this video
https://www.youtube.com/shorts/RtxmQuPSIco
>>76594076
work on some unbroken squat reps
>>76596176
Youre overthinking but send a video.

Does anyone have that application to make webms?

>>76609238
check the pinned thread on >>>/wsg/

>>76609238
oh shit it's commi
> https://www.youtube.com/shorts/7hP7zth9Pd0
lmao i saw a post of yours on reddit and thought it might be you and it fuckin was you
i used to post sometimes in wlg in like 2018 (pic rel)
gave up oly tho

>>76580919 (OP)
start promoting asian man western porn

>>76609238
Testing the webm

>>76609201
welcome back

Nice to see you all migrating here

>>76609483
we've been here
dozens of us

>>76609483
I'm surprised to see how much traction this thread got. I made it expecting it to fall off the catalog within a couple days but its been pretty long lived. Do any of you oldfags still have the pastebin?

>>76610640
I don't have it but I used to post back in the day
Ended up breaking my leg in a random accident and stopped WL until a few years ago then came back as a masters lifter

Bump

Im going to jerk off to Giulia Imperio’s feet and no one can stop me

anyone know what's her name?

>>76612631
Iryna Dombrovska @iryna_dombrovska.wl

As of today I finally snatch more than I can clean and jerk. Time to quit the sport I guess

I want to put my energy into developing a great squat. I'm weak so getting stronger overall is obviously the objective but I suspect that I need more targeted work to actually develop strength and mobility in the positions I need. I saw a sika video very recently just saying squat two to three times per week, do a lot of rows, do front foot elevated split squats and that's it. Accumulate a couple minutes in a loaded pause squat every warmup and some thoracic stuff. How do I put that together? I can't just spam 3x5s 3x a week and then throw accessory on top of that without it being too much, or going to shit and folding over, right?

>>76613188
I think you should probably just pay for sika programming, having real programming makes such a huge difference and I'm sure it's pretty good

>>76580998
Agreed
Light tall cleans unlocked my retardation from holding me back

Stupid question: when entering info into an app like Hevy and using dumbbells, if I am doing a 1 armed dumbbell row with a 40 pound dumbbell, I enter that in as 40 pounds, but if I do a 2 armed dumbbell row with a 40 pound dumbbell in each hand that's 80? And that logic applies to any two-armed dumbbell exercises?

>>76613551
squat everyday is good

>>76613551
And forever pay someone because I never learned about how to implement things myself? I can't justify that for my sub 3pl8 squat anyway

>>76613719
>2 armed dumbbell row
Why ? Just do yates/pendlay rows at this point

>>76614656
>sub 3pl8 squat
bruh just do tm (or any intermediate lp really) without the 2x5 and eat

>>76614713
Post your squat

>>76613188
If you do 3x5 squat three times a week you probably will progress at least for a while. When people come to me for training I frequently have them run something similar to SS/SL to start even if they think they arent beginners. They always progress. But if you really arent a beginner I would start with two back squat days and one day that includes a variation like front squat. One of the squat days should be more intense, the other back squat day should be a little less intense. I'll often use 5x5 ramped squats starting at 65% earlier in the week, increasing the minimum percentage each week and follow that with straight sets at a similar percentage range for triples later that week. When training like this the front squats are just for some extra squatting and to keep skill for the lifts.

But with all that said you will make more progress with a well structured program.

>>76614656
You can low key get coaching from me if you hit me up on instagram mking.wl

>>76614736
190@85

>>76614656
Are you incapable of looking at the programming and figuring out what the underlying mechanics are?

>>76613719
I want to know this too.

>>76614741
Thanks for the advice here, I guess I’ll take another run at starting strength or something similar then. I’m not actually weightlifting, but I would like to put myself in a good position to do it in the future. I’m pretty weak overall as far as strength standards go with a 1.5x bw squat and 2.5x bw deadlift and would still call myself a beginner. I think I’m just getting frustrated because I’ve been exposed to more weightlifting content and realising that I can’t even complete a squat properly so it’s some kind of shit folded over mess because I don’t have the strength in right positions which leads me to questioning if I actually need more to improve my strength, technique and mobility rather than mindless 3x5s every session and I don’t know how to do this without doing too much or too little
>>76614744
I think I’d be wasting your time right now with how trivial a lot probably is, also given that I’m not actually doing snatches or cj right now

>>76613719
>>76615245
Anytime you log weights using dumbbells you only record the weight of one dumbbell.
>Bench - 3x10@100
>1 arm Bench - 3x10@100
This means you had 100 pound dbs in each hand, not 50 per hand.
Similar to bodyweight exercises. You wouldn't record your bodyweight, only the weight you add/subtract to it.
You wouldn't write: Pullups 3x10@245
You'd record
>Pullups - 3x10@45
OR
>Pullups - 3x10
Or
>Pullups - 3x10 w/ green band

>>76615497
Thank you. I wasn't sure, because I was thinking in terms of barbells and lifting X weight meaning putting 1/2 x on each end, adding up to X.

While we're at it, are machines really that bad?

>>76615961
>are machines that bad
In the context of WL they absolutely cannot replace any of the barbell movements. However there's a ton of specific isolation/bodybuilding stuff that they make possible that is really nice for prehab/injury prevention or rehab. I wish my WL gym had more honestly

>>76615996
Looking at the 5x5 stuff in the sticky, is there a set of starting weights for noodle-armed beginners who have lived like lazy blobs for decades? Should I feel burning shame if I can't keep bumping up the weight weekly? Can I just add reps if I'm using dumbbells that only go up to 40 pounds?
I don't have access to a barbell at all, just one of those all-in-one machines and dumbbells

>>76615961
>are machines really that bad?
I think machines only is bad, but that's my bias and the way I was taught. I prefer barbells for every compound/main lift and most accessories and like to finish with DBs or machines for other accessories or isolations. Ultimately, do what you enjoy while still allowing you to improve. If you can find another movement/variation that you like more, do that.

And while on the topic of machines - record it with the weight the machine is labeled with. If the weight stack says 100, write out your reps x sets @ 100. Don't get autistic about whether the pulley is a 1:1, 1:2, or 1:4 ratio, or what the strength curvature is on a plate load machine. Chances are you lift at the same place using the same machines, no need to nuke it. Keep it simple, stupid (KISS).

>>76616056
If you don't have access to a barbell at all you're not going to be able to do 5x5 stuff let alone proper WL. Should probably get a real gym membership

>>76616099
I'll look into it. What if my end goal isn't becoming ripped, just not being a blob?

>>76616130
I don't really know what that has to do with the sport of weightlifting

>>76616151
Yeah that's fair. Sorry.