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Loco-Deer-SlayerHey guys, looking to learn all the olympic lifts.
californiagrownWhat is your current level of adeptness with basic squat, press, and hip hinge patterns?
what he said...
spend some time to learn the russian kettlebell swing and learn it well. understanding force production through the ground and developing the hip hinge motor pattern will be incredible beneficial for weightlifting. not to mention, the KBS is the single most effective exercise known to man (IMO). done properly, a few sets each day will shred your core, glutes, hams, & quads.
californiagrownCouple things you should answer first:
Why do you want to learn the Oly lifts? For athletic benefits? Learn a new sport and compete? Just think they look cool?
Depending on your injury and recovery history, increasing mobility at a joint may be the worst thing to happen to said joint since the injury. Is your shoulder and all the soft tissue fully healed with not structural issues?
What is your current level of adeptness with basic squat, press, and hip hinge patterns?
I want to learn oly lifts to add some variety to my workouts and I think it looks like a great way to build strength. I have been going to the gym for years now and I think I have created a good base to move on to more complex movements.
Collar bone break was in June 2015 and required no surgery. I can't lift my right arm overhead anymore. Doing a one arm dumbell press is impossible due my range of motion.
I flipped over my handle bars and slammed my back pretty hard. The doc mentioned something in my back possibly shifting and I'm wondering if that is limiting my shoulder.
Loco-Deer-SlayerI want to learn oly lifts to add some variety to my workouts and I think it looks like a great way to build strength. I have been going to the gym for years now and I think I have created a good base to move on to more complex movements.
Collar bone break was in June 2015 and required no surgery. I can't lift my right arm overhead anymore. Doing a one arm dumbell press is impossible due my range of motion.
I flipped over my handle bars and slammed my back pretty hard. The doc mentioned something in my back possibly shifting and I'm wondering if that is limiting my shoulder.
Full Oly lifts require a ton of mobility and a fuckton of technique. You can get 95% of the strength and explosive benefit by doing Oly variations- hang clean, high pull, push press etc... And you won't have to deal with the technique aspects, and spending months and months learning and working mobility so you aren't a danger to yourself with any kind of strengtg building weight.
As for your shoulder- is your shoulder too stiff to move? Muscle activation isn't there to move it? Structure in your shoulder isn't letting it move? Is your passive ROM significantly better than your active ROM?
Sounds like you have a whole bunch of rehab ahead of you to get ROM back. We can suggest stuff, but a couple visits to a PT for an evaluation would do a lot for you. We don't know what's actually going on in there, and from the sounds of it your gonna need some help getting it right.
First heavy cleans in a long, long time. Worked up to a bunch of singles at 285lb. Feeling pretty good, but I've definitely been out of it for a while. Still, I'm glad 285 felt pretty good.
saskskierFirst heavy cleans in a long, long time. Worked up to a bunch of singles at 285lb. Feeling pretty good, but I've definitely been out of it for a while. Still, I'm glad 285 felt pretty good.
I was supposed to do 7x1 at 85-95% (275-290). Ended up going 275x1x3, 285, 285F, 285, 285F. I HATE ending on a miss.
mirozMind sharing? :)
On mobile, but I'll do my best without attaching video.
1. In a deep lunge with back knee on the ground and hands on a kettlebell on the ground & chest up: raise back knee to straight leg, back down. Twist torso towards front leg and hand to the sky. x10 each side
2. kneeling glute mobilization: with hands and knees on the ground, back flat, place one legs perpendicular to the other, ankle touching the knee, and knee of crossed leg on the ground. Sit backward towards back leg until you feel a stretch in the glute. x10 each side.
3. Russian baby makers. Look this one up.
4. Seated straddle :30 on :10 off x 4
5. Lizard stretch 2:00 each side.
I'll add or subtract based on how I'm feeling. It's always good to finish with 20-30 PERFECT air squats. That always helps.
Crispy.You must have been at like 2% body fat before or on some good juice.
Nah. Likely muscle memory type thing. In college I used to have hard academic semesters where I'd eat aderall and drink mtn dew and not much else and lose 20-30 lbs. Then the next semester I'd put all that muscle back on plus 10lbs more in the first couple months, never not shredded.
For skinny guys, If you have been a certain musculature and then lost a bunch of weight, it is super easy to put it all back on... Even easier than newbie gains. It's pretty fun, just gotta eat a bunch and keep it relativly clean haha
Fred_BearDo I want to eat electrons too? Or is it just the protons?
was looking thru and this made me cry i laughed so hard
but in seriousness what do people think about protein shit. i tend to stick with straight up chocolate milk and some protein shakes, no protein powder just the shakes u can buy. Is this alright as long as im getting enough protein in other forms?
nate1097was looking thru and this made me cry i laughed so hard
but in seriousness what do people think about protein shit. i tend to stick with straight up chocolate milk and some protein shakes, no protein powder just the shakes u can buy. Is this alright as long as im getting enough protein in other forms?
What's the difference between the shakes you buy and the powder? Other than the increased price and excessive consumption of plastic bottles?
californiagrownWhat's the difference between the shakes you buy and the powder? Other than the increased price and excessive consumption of plastic bottles?
i dont buy them in plastic bottles. i get recyclable carboardish things. and they are cheaper for me, a buddy of mine knows a guy who works for the company, and he gets discounts. so price wise they are better, and in terms of being green they are fairly close, i was just wondering if they do the job to the same extent. thanks!
nate1097i dont buy them in plastic bottles. i get recyclable carboardish things. and they are cheaper for me, a buddy of mine knows a guy who works for the company, and he gets discounts. so price wise they are better, and in terms of being green they are fairly close, i was just wondering if they do the job to the same extent. thanks!
Still wasteful, but largely beside the point.
all your drinks are is protein powder mixed with milk/water.
Get the large majority of your protein from lean meats and youll be good. Generally just eat a healthy diet. you know what that is. now do it.
RedPandaI've never actually tried to max out my lifts, should I take a day and try to do that sometime? I've just been going on a linear progression rather than relying on specific percentages of my max.
If you wanna find your max then yea, choose a day, pick a lift and then gradually warm up. Finding your max isn't that important for growing muscle/ gaining strength, as long as you confidently know your working weight.
MALEPRIVILEGEHow do you know what to put on the bar. Knowing your 1 RM isnt the same as attempting it.
knowing your 1RM is the best determinate of overall strength
if I want to train an olympic lifter, I need to know what his records are.
If I want to train a skinny computer guy, I need to know how strong he is.
Dont disagree just for the sake of disagreeing. Every person in the thread has an idea of how much they can bench one time, let's not be stupid.
Idk all that precisely. I do know my 5 rep max for pretty much everything though. Sure you can use one of those calculators to find the 1rm, but those aren't all that accurate.
You just gotta know how strong you are in the rep ranges you're working. IMO hitting your true 1rm involves struggling and failing with some heavy ass weight which is an unnecessary injury risk.
cornholiohow often do you attempt your 1rm so you know what to train at?
Never. I do heavy singles every week in either squat, DL, or Bench.
Knowing your 1RM is VERY important if you want to get the most out of your training.
Attempting your 1RM is not important at all to maximizing gains.
californiagrownIdk all that precisely. I do know my 5 rep max for pretty much everything though. Sure you can use one of those calculators to find the 1rm, but those aren't all that accurate.
You just gotta know how strong you are in the rep ranges you're working. IMO hitting your true 1rm involves struggling and failing with some heavy ass weight which is an unnecessary injury risk.
youll never know whether you are working endurance or strength because you only know what you can lift 5 times in a row. I cant do 215 for 5 but I can do 8 singles at 215 which is about 90-95% of my 1rm. I lift within that range ever 3-4 weeks.
Don't be scared but don't be stupid either. Yes, doing a bunch of singles at 99% your 1rm is dangerous for any level. Lifting more that what you can do 5 times in a row is certainly not.
BenWhitOn mobile, but I'll do my best without attaching video.
1. In a deep lunge with back knee on the ground and hands on a kettlebell on the ground & chest up: raise back knee to straight leg, back down. Twist torso towards front leg and hand to the sky. x10 each side
2. kneeling glute mobilization: with hands and knees on the ground, back flat, place one legs perpendicular to the other, ankle touching the knee, and knee of crossed leg on the ground. Sit backward towards back leg until you feel a stretch in the glute. x10 each side.
3. Russian baby makers. Look this one up.
4. Seated straddle :30 on :10 off x 4
5. Lizard stretch 2:00 each side.
I'll add or subtract based on how I'm feeling. It's always good to finish with 20-30 PERFECT air squats. That always helps.
Sorry for the double post; thank you! I'll look these things up and try 'em out.
MALEPRIVILEGENever. I do heavy singles every week in either squat, DL, or Bench.
Knowing your 1RM is VERY important if you want to get the most out of your training.
Attempting your 1RM is not important at all to maximizing gains.
youll never know whether you are working endurance or strength because you only know what you can lift 5 times in a row. I cant do 215 for 5 but I can do 8 singles at 215 which is about 90-95% of my 1rm. I lift within that range ever 3-4 weeks.
Don't be scared but don't be stupid either. Yes, doing a bunch of singles at 99% your 1rm is dangerous for any level. Lifting more that what you can do 5 times in a row is certainly not.
I'm pretty confident working in the 3-5 rep range isn't working endurance haha.
And I was speaking more toward finding your true 1rm, which involves struggling and failing a lift. Something that is unnecessary for non competitors.
californiagrownI'm pretty confident working in the 3-5 rep range isn't working endurance haha.
And I was speaking more toward finding your true 1rm, which involves struggling and failing a lift. Something that is unnecessary for non competitors.
Not to say finding your true 1rm is evil or anything haha. A lot of people love pushing their max strength and handling heavy ass loads... And at the end of the day you gotta enjoy the gym at least a little.
californiagrownI'm pretty confident working in the 3-5 rep range isn't working endurance haha.
And I was speaking more toward finding your true 1rm, which involves struggling and failing a lift. Something that is unnecessary for non competitors.
Ok ya definitely agree that you should not attempt your 1rm. All I'm saying is you need to be aware of what it is or close to what it is.
correct me if I'm wrong but what you are talking about is the dude at the gym that fails an attempt over and over again with 3 people spotting them just to say they "maxed out" at whatever number.
correct me if I'm wrong but what you are talking about is the dude at the gym that fails an attempt over and over again with 3 people spotting them just to say they "maxed out" at whatever number.[/quote]
Nah, even the dudes doing it smart. Finding your true 1rm will mean almost certainly missing a lift. It's mainly an ego exercise for those that don't compete, that ego exercise can surely be a boost though. Also, form gets a lot more slack with max effort lifts, something that is unavoidable.
In my mind, its just an unnecessary risk. Nothing overtly "wrong", just unnecessary.
correct me if I'm wrong but what you are talking about is the dude at the gym that fails an attempt over and over again with 3 people spotting them just to say they "maxed out" at whatever number.
Nah, even the dudes doing it smart. Finding your true 1rm will mean almost certainly missing a lift. It's mainly an ego exercise for those that don't compete, that ego exercise can surely be a boost though. Also, form gets a lot more slack with max effort lifts, something that is unavoidable.
In my mind, its just an unnecessary risk. Nothing overtly "wrong", just unnecessary.
MALEPRIVILEGEHow do you know what to put on the bar. Knowing your 1 RM isnt the same as attempting it.
knowing your 1RM is the best determinate of overall strength
if I want to train an olympic lifter, I need to know what his records are.
If I want to train a skinny computer guy, I need to know how strong he is.
Dont disagree just for the sake of disagreeing. Every person in the thread has an idea of how much they can bench one time, let's not be stupid.
Skinny compete guy's 5 rep max is much more important than his 1RM for building strength. In fact his 1RM will be almost worthless, and likely not significantly higher than a 3 or 5RM. He won't have a real good idea of how to perform a true 1RM.
Yeah, no shit any Olympic lifter needs to have a real good idea of their 1RM, it's the whole point of their sport.
I letterly have no clue what my 1RMs are other than somewhere above what I have lifted. To find my 1RMs, I'd go onto a peaking block, and really have no desire to do that. So I can bench somewhere over 300 lbs for a single, I can squat somewhere over 450lbs for a single, and deadlift somewhere over 550lb for a single, otherwise, no fucking clue.
cobra_commanderSkinny compete guy's 5 rep max is much more important than his 1RM for building strength. In fact his 1RM will be almost worthless, and likely not significantly higher than a 3 or 5RM. He won't have a real good idea of how to perform a true 1RM.
Yeah, no shit any Olympic lifter needs to have a real good idea of their 1RM, it's the whole point of their sport.
I letterly have no clue what my 1RMs are other than somewhere above what I have lifted. To find my 1RMs, I'd go onto a peaking block, and really have no desire to do that. So I can bench somewhere over 300 lbs for a single, I can squat somewhere over 450lbs for a single, and deadlift somewhere over 550lb for a single, otherwise, no fucking clue.
What is the most weight you have ever lifted for 3 reps?
cornholioso to summarize, it's necessary to know your 1rm without actually ever doing a 1rm. got it, makes sense
cobra_commanderSkinny compete guy's 5 rep max is much more important than his 1RM for building strength. In fact his 1RM will be almost worthless, and likely not significantly higher than a 3 or 5RM. He won't have a real good idea of how to perform a true 1RM.
Yeah, no shit any Olympic lifter needs to have a real good idea of their 1RM, it's the whole point of their sport.
I letterly have no clue what my 1RMs are other than somewhere above what I have lifted. To find my 1RMs, I'd go onto a peaking block, and really have no desire to do that. So I can bench somewhere over 300 lbs for a single, I can squat somewhere over 450lbs for a single, and deadlift somewhere over 550lb for a single, otherwise, no fucking clue.
cobra_commanderSkinny compete guy's 5 rep max is much more important than his 1RM for building strength. In fact his 1RM will be almost worthless, and likely not significantly higher than a 3 or 5RM. He won't have a real good idea of how to perform a true 1RM.
Yeah, no shit any Olympic lifter needs to have a real good idea of their 1RM, it's the whole point of their sport.
I letterly have no clue what my 1RMs are other than somewhere above what I have lifted. To find my 1RMs, I'd go onto a peaking block, and really have no desire to do that. So I can bench somewhere over 300 lbs for a single, I can squat somewhere over 450lbs for a single, and deadlift somewhere over 550lb for a single, otherwise, no fucking clue.
MALEPRIVILEGEWhat is the most weight you have ever lifted for 3 reps?
Have not done a true 3 RM in a long time too. I work up to 90% of my current training max and do a max effort set with that. Looking through my logs, last max effort lifts were:
Bench: 132kg for 6
Squat: 200kg for 4
Deadlift: 244kg for 4
I figure based of that I could spend a couple weeks peaking (no real strength gain) and hit the numbers I posted with out much worry.
For anyone that is interested, the World Weightlifting Championships kick-off today in Houston, showcasing the world's best weightlifters, for Olympics gold medalists, and some up & comers from the United States. There are going to be hours of footage just from the training hall as media have unreal access to all countries training sessions.
If you want to keep up, I would suggest following @hookgrip & @atginsta on instagram.
Lu Xiaojun, one of the greatest pound-for-pound lifters of all time. It would be fair to say he may smash a world-record this week. Not to mention, he is yoked out of his fucking mind. https://www.instagram.com/p/-RtFDXCkwK/?taken-by=hookgrip
BenWhitFor anyone that is interested, the World Weightlifting Championships kick-off today in Houston, showcasing the world's best weightlifters, for Olympics gold medalists, and some up & comers from the United States. There are going to be hours of footage just from the training hall as media have unreal access to all countries training sessions.
If you want to keep up, I would suggest following @hookgrip & @atginsta on instagram.
Lu Xiaojun, one of the greatest pound-for-pound lifters of all time. It would be fair to say he may smash a world-record this week. Not to mention, he is yoked out of his fucking mind. https://www.instagram.com/p/-RtFDXCkwK/?taken-by=hookgrip
cobra_commanderHave not done a true 3 RM in a long time too. I work up to 90% of my current training max and do a max effort set with that. Looking through my logs, last max effort lifts were:
Bench: 132kg for 6
Squat: 200kg for 4
Deadlift: 244kg for 4
I figure based of that I could spend a couple weeks peaking (no real strength gain) and hit the numbers I posted with out much worry.
If you can bang out 6 reps you are lifting in a submaximal range, sorry.
Research the difference between maximal and sub maximal lifting.
Anything that is 90% of your 1RM and less than 3 reps is considered "maximal effort" everything else is considered "submaximal"
BenWhitFor anyone that is interested, the World Weightlifting Championships kick-off today in Houston, showcasing the world's best weightlifters, for Olympics gold medalists, and some up & comers from the United States. There are going to be hours of footage just from the training hall as media have unreal access to all countries training sessions.
If you want to keep up, I would suggest following @hookgrip & @atginsta on instagram.
Lu Xiaojun, one of the greatest pound-for-pound lifters of all time. It would be fair to say he may smash a world-record this week. Not to mention, he is yoked out of his fucking mind. https://www.instagram.com/p/-RtFDXCkwK/?taken-by=hookgrip
So pumped. I think there is going to be a pretty solid battle in the 85's and 94's are always fun, but with no Ilya there, whoever wins will be tainted by that (even though there are other ridiculous 94's). Also, a couple of the super's are missing, so that's too bad.
And Lu... I mean most of the Chinese dudes are jacked, but Lu in insane.
BenWhitThe perfect physique for a weightlifter, it's unreal. no homo, but kinda homo, i wanna run my finger down the crease between his scaps.
But in all seriousness, I am pretty excited for Kendrick Farris & Jared Fleming head to head.
I know exactly what you mean. Not entirely no homo... Lu has pretty much the perfect physique, although I think I'd still take Klokov's over Lu's, just because he's an overall bigger human, which can be a bit more practical.
Kendrick and Jared will be pretty decent, but I'm super excited to see CJ Cummings crush junior world records. Easily the US's most promising. Only 15 and on the senior world team...
MALEPRIVILEGEIf you can bang out 6 reps you are lifting in a submaximal range, sorry.
Research the difference between maximal and sub maximal lifting.
Anything that is 90% of your 1RM and less than 3 reps is considered "maximal effort" everything else is considered "submaximal"
Yeah, sure, but the point is I have no real idea what my 1RM is, but have been consistently getting stronger. Yawn. Whatever I don't really care. I'm just trying to be bigger, stronger, faster and more explosive, not compete with barbell. I have been accomplishing my goals with only lifting 'heavy' twice a week and running up to 30 miles a week, and now skiing 2-3 times a week.
I'm not that strong compared to most powerlifters, weight lifters or strongmen, and wouldn't bother competing. I don't care, most of them die young anyway.
Just in case anyone is interested in some ridiculous weightlifting (and likely new world records), the men's 77kg A session is going to start in about 10-15 minutes.
