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