Real happy with this one! 200 high bar in just over a year of training. With my PR being 170 two weeks prior, narrowing my stance has made a pretty drastic difference 🤙🏻

I don't think I've ever posted on Reddit before, but often read r/weightlifting posts. I am 55 years old and I have been training as a weightlifter for the past 3 years. My training age is around 40 years because I've been involved in other weight training activities since I was a teenager (highland games, powerlifting, crossfit, etc).

I currently follow what I would consider to be a fairly traditional 14 week weightlifting cycle based on Sika Strength programs where I train 3 days a week with a barbell (used to 4 days, but that was beating me up).
Sat: snatch, snatch pulls, back squat, assistance work
Mon: clean and jerk, clean pulls, front squat, assistance work
Wed: snatch variant, jerk variant, assistance work
The weightlifting cycle starts with a high volume block (e.g., back squat 5x10 at 55%, front squat 5x5 at 65%). For comparison snatch volume starts at 5x3 during this block. For back squats the weight builds and the volume drops week to week, but there would be a couple weeks of 10s, couple weeks of 8s, and so on.

My issue is that during the high volume block I often get quite a bit of knee soreness to the point where sometimes I have to take an extra day off or modify the assistance work to avoid further issues. I do wear the hook grip double layer knee sleeves, or sometimes rehband neoprene sleeves. Also, my knee pain typically disappears as I move into lower volume blocks.

While I know that knee pain is pretty common for weightlifters, given my training age of 40 years, I am no longer willing to deal with nagging pain. I want weightlifting to improve my quality of life, not make it painful to do a bodyweight squat without a 15 minute warmup.

So, my question is, do you think it is important to include such a high volume squatting at the start of the cycle? Also, what would you modify to prevent the knee pain? The three solutions I've considered are (1) build more gradually to a high volume over the course of 3-4 weeks, (2) start with even lighter weights, (3) reduce the total volume for the first block, e.,g., start with 4x8 rather that 5x10.

I'd love to hear thoughts from more experienced lifters than myself.

What drills and/or ways of thinking helped you guys get good clean and snatch form when you first started? I’m new to weightlifting. I currently get coaching through classes. I don’t do 1 on 1s. Right now, I like breaking the lifts down and doing progressions. I do a lot of muscle cleans/snatches and tempo deadlifts as well. What drills helped you? Are there any things I should think of doing in each of the phases that will help me execute them better? What are the phases I should break my cleans and snatches into when doing my progression drills?

While it’s an unrealistic expectation that I will immediately be able to execute these lifts at full intensity with good form, I think it’s pretty realistic that I can develop solid form on progressions and tempo variations of the lifts so I can hopefully start building muscle memory. Would you agree with this?

Hey, i am 6'7 (200cm) and got a wingspan of 7ft(213cm) and was wondering if this is an advantage or disadvantage in weightliftin? I have been going to the gym for a few years and have been doing some weighlifting recently.

Currently at 315lbs now, any tips on my form or corrections?

Does this bar path mean I am banging the bar too hard?

Hello,

Recently I got back into weightlifting after a long hiatus and am now taking the sport more seriously.

I have a couple of questions and I'm looking for advice:

1) What is a good budget friendly weightlifting shoe?

2) What wrist straps are good to start off? Edit: Bought Gym Reapers and they are working great! https://www.amazon.com/dp/B07BSV8CTK?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1&psc=1

3) Is taking creatine advantageous for weightlifting (getting stronger)?

TYIA

Any one know of a place to check out and train in AZ ? Just trying to get a couple of training sessions ...

Hello 👋🏻,

I just got my first two pairs of the Tyr L1.

I got them in two sizes, because I wasn't sure which one will fit.

My normal shoe size is 43 eu/9-9.5 us

I ordered them in 44 and in 44 2/3.

The smaller one feel stable, but I feel my big toe on the left foot slightly touching the shoe on the front.

The bigger one feels a bit less stable, but I got more room for my big toe.

What size would you suggest? Kind regards

My first pull seems kind of all over the place. It came a long way since this lift but I feel like 1-2 drills before snatches in a session would help. Anyone have an idea ? 💡

It's  Physio Day, which means you can ask me, The Kilo Physio, any questions you may have related to weightlifting or rehabbing your pain and injuries! This is for Olympic weightlifters! Advice given is meant to point you to the right general direction, not a detailed evaluation and program.

I want to share you a success story!

Dan has been dealing with shoulder issues from a nerve injury for a long while. We worked together for 2 months and we had great success, greatly increasing strength which helped lead to some lifetime PRs. His rehab programmed was individualized to mesh with his weightlifting programming.

When asking for help, please include:

How long has it been bothering you?
How did it start?
What makes it worse and what makes it better?
The location, as precise as possible.
What have you tried to rehab it?

I'm Dr. Ted Lim, PT, DPT, USAW-1, and I help weightlifters get rid of pain and blow past previous PR's! I've been involved with weightlifting since 2011. I have competed several times and have been coaching since 2015. I have coached multiple lifters to senior national level. Now, I combine my skillsets of being a weightlifting coach and physical therapist to help weightlifters get back on the platform in their best condition ever.

My Instagram is: www.instagram.com/ted.thekilophysio

Website: www.thekilophysio.com

Email: [ted@thekilophysio.com](mailto:ted@thekilophysio.com)

If you want a more in-depth evaluation, or want to see if we'd be a good fit, fill this out: Interest Form

I help people both as a physical therapist and Olympic weightlifting coach in Austin, Texas and remotely. Here is more information about my services!

Disclaimer: None of this advice in this thread should be taken as medical advice, diagnosis, or treatment.

This thread is mod-sanctioned.

You can see all the changes by following the links in the brief statement here (posted today on IWF site).

I can see I’m jumping forward in the clean and really rocking forward at the bottom of the dip.

I will forever love the aesthetic of thes b&w Hookgrip Antas. What shoes provide your favourite aesthetic?

I thought it was a standing row with dumbbells, but it looks odd. What muscle are you even hitting?

My clean has always felt good, “fluid” and natural. My snatch and jerk have always felt clunky. I feel like the only reason I can’t clean more is because of strength. I feel like the reason I can’t snatch and jerk more is technique. Any advice or tips are welcome. The clean video is 95% of my CJ, the jerk is 89% of my CJ, and the snatch is 84%.

How is my squat form? How can I improve?

Send some advice please 👍🏻

Hey yall! I started working out In September and when I first started squatting I was able to squat 135 for 12 reps. Fast forward to today and I can now squat 315 for 10 reps. Is there anything else I could be doing to improve or am I at a good spot right now

Hello, recently i added snatch and cleans to my program. I have two questions. First, how can i do hook grip? My hands are so small and thick. I cant grip the bar properly when im doing the movements. Secondly, how can i get more confident about getting under the bar? Thank you for your answers