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ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)DeadliftREP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia. REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record!ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)DeadliftREP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia. REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record! SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpionREP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia.531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real 7 WEEK SQUAT EMPHASIS SPREADSHEET Update 14.10.2015: Greg Everett asked me to take down the sheets. For other Program Spreadsheets check out the ATG Spreadsheet Category. Here is another weightlifting program spreadsheet for you. Thanks to reader Kirt, who sent this is. He wrote: This was one of Catalyst Athletics from last year, and possibly some of my favorite programmingfrom them ever. 7
CATALYST ATHLETICS WEIGHTLIFTING PROGRAM 531 Second Edition Spreadsheet. Here is a spreadsheet for Jim Wendler's 5/3/1 2nd Edition. Instruction: open the spreadsheet choose "File -> Make a Copy" to copy it to your Google Docs or download the spreadsheet via "File -> Download as" and choose your option you can edit the green cells Features: The 2nd edition of 531. December 13,2011.
531 POWER CLEAN VARIATION 4. Once the bar passes the knees, jump like you mean it. 5. Rack the barbell across shoulders and stand up. 6. Put the bar back down again. 7. Don’t be a fucking pussy with this exercise or wimp it up. Because they are an explosive movement, they recruit lots of motor units which can have a positive effect on your squat and deadlift. CHINESE WEIGHTLIFTING TRAINING METHODS Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Update: See below. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. Yes, the premise of overtraining 531 BODYBUILDING TEMPLATE 531 Bodybuilding Template. September 17, 2011 By Gregor Winter Leave a Comment. If Boring But Big was not enough for you, Jim Wendler has a 5/3/1, 4 day split hybrid for bodybuilders. Day 1: Shoulders and Biceps. Standing Military Press – 5/3/1. DB Military Press – 4 x12. Side Laterals/Rear Laterals – 4 x12. Barbell Curls – 4 x12.ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two MEAT SLOP - SIMPLE RECIPE - ALL THINGS GYM Meat Slop: 1kg ground beef. 1 head of cabbage (shredded) Large can of tomato paste (and just enough water to not burn the food) Diced onions, garlic, and whatever else you want to add (peppers, beets, etc.) Spices. All in a large ass pot, cook until all meat is browned. The cabbage volumizes the 1kg of meat to resemble 2kg of meat anditself
OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record!WOODEN SQUAT RACK
Check out this DIY Wooden Squat Rack construction. Looks pretty sturdy. Material: 3 6×6, used for the base and stands pieces of 10 gauge steel (0.1406″ or 3.57mm) 24 2×4 5 lbs box of 3.5″ screws 2 bottles of wood glue Cost: around $160 Also check out this Wooden DIYPower Rack.
TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update:ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two MEAT SLOP - SIMPLE RECIPE - ALL THINGS GYM Meat Slop: 1kg ground beef. 1 head of cabbage (shredded) Large can of tomato paste (and just enough water to not burn the food) Diced onions, garlic, and whatever else you want to add (peppers, beets, etc.) Spices. All in a large ass pot, cook until all meat is browned. The cabbage volumizes the 1kg of meat to resemble 2kg of meat anditself
OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record!WOODEN SQUAT RACK
Check out this DIY Wooden Squat Rack construction. Looks pretty sturdy. Material: 3 6×6, used for the base and stands pieces of 10 gauge steel (0.1406″ or 3.57mm) 24 2×4 5 lbs box of 3.5″ screws 2 bottles of wood glue Cost: around $160 Also check out this Wooden DIYPower Rack.
TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. 531 POWER CLEAN VARIATION 4. Once the bar passes the knees, jump like you mean it. 5. Rack the barbell across shoulders and stand up. 6. Put the bar back down again. 7. Don’t be a fucking pussy with this exercise or wimp it up. Because they are an explosive movement, they recruit lots of motor units which can have a positive effect on your squat and deadlift. TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: HOMEMADE WHEELBARROW DRAGGING SLED Homemade Wheelbarrow Dragging Sled. September 22, 2012 By Gregor Winter 2 Comments. Weekend Project: Build your own dragging sled. I have seen people dragging tires or even just bare plates. Share other options in the comments. Here is a nice option if you or your neighbor has an old wheelbarrow laying around. YouTube. 2015 EUROPEAN WEIGHTLIFTING CHAMPIONSHIPS Update 01.05.2015: Lydia Valentin doing Hang Snatches in the training hall. Daniyar Ismayilov (69kg, Turkey) – 156kg/181kg. Chingiz Mogushkov wins the Snatch with 202kg. Chingiz wins the +105kg Snatch with 202kg! Posted by All Things Gym on Saturday, April 18, 2015. Arkadiusz Michalski (105kg, Poland) with his 227kg Clean & Jerk. BACK KNEE PAIN AFTER SQUATS? Pain in the back of the knee? Maybe you are squatting with your toes pointing too much forward. Justin has a video explaining what goes on in that situation. there is the popliteus muscle, which unlocks the knee by rotating your tibia a bit medially (towards the midline) when squatting, popliteus contracts external rotation (shoving the kneesout)
ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more.REP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia. 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record!ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more.REP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia. 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record! 3 DAY BEGINNER OLYMPIC WEIGHTLIFTING PROGRAM Sets and Reps. Week 1: start conservative. Week 3-4: add weight, decrease reps if necessary. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week. This is the basicoutline.
531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real CONVICT CONDITIONING SUMMARY CHEAT SHEET Here is a PDF summary of Convict Conditioning. (via) Convict Conditioning Flow Chart + Exercise List Also available as single images here. Also check out CHINESE WEIGHTLIFTING TRAINING METHODS Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Update: See below. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. Yes, the premise of overtraining SMOLOV SQUAT ROUTINE SPREADSHEET (INCLUDES SMOLOV JR Here is a spreadsheet for the original Smolov Squat Routine that works for kg and lbs. Update: I just added a sheet that calculates the Smolov Jr Program (choose the “Smolov Jr” bottom tab). Since I am currently torturing my weak legs with this thing I thought that maybesome of
SUPER SQUATS BOOK DOWNLOAD Super Squats Book Download. May 20, 2012 By Gregor Winter 4 Comments. In the Fear and Doubt video Emevas mentioned Randall Strossen’s 1989 book Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks. Turns out it is available for download on archive.org. DIY WOODEN SQUAT RACK DIY Wooden Squat Rack. August 29, 2013 By Gregor Winter 9 Comments. Here is another homemade wooden squat rack. (note: in the photo above the metal sheets to reinforce the joints aren’t on yet) This one was built by redditor Mr Friz and cost approximately $50 US. See his thread on reddit here. 531 EXCEL SPREADSHEET BY POTETO V1.28 Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. Download: in xls or xlsx format Update: Version 1.3 xls or xlsx Version 1.28 Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displaysa full year’s
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This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two MEAT SLOP - SIMPLE RECIPE - ALL THINGS GYM Meat Slop: 1kg ground beef. 1 head of cabbage (shredded) Large can of tomato paste (and just enough water to not burn the food) Diced onions, garlic, and whatever else you want to add (peppers, beets, etc.) Spices. All in a large ass pot, cook until all meat is browned. The cabbage volumizes the 1kg of meat to resemble 2kg of meat anditself
OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record!ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two MEAT SLOP - SIMPLE RECIPE - ALL THINGS GYM Meat Slop: 1kg ground beef. 1 head of cabbage (shredded) Large can of tomato paste (and just enough water to not burn the food) Diced onions, garlic, and whatever else you want to add (peppers, beets, etc.) Spices. All in a large ass pot, cook until all meat is browned. The cabbage volumizes the 1kg of meat to resemble 2kg of meat anditself
OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record! SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent MEAT SLOP - SIMPLE RECIPE - ALL THINGS GYM Meat Slop: 1kg ground beef. 1 head of cabbage (shredded) Large can of tomato paste (and just enough water to not burn the food) Diced onions, garlic, and whatever else you want to add (peppers, beets, etc.) Spices. All in a large ass pot, cook until all meat is browned. The cabbage volumizes the 1kg of meat to resemble 2kg of meat anditself
FURNITURE SLIDER EXERCISES Ross Enamait addresses a question about the durability of furniture sliders. A great inexpensive piece of equipment I also use quite regularly. First I didn’t even know that some fitness marketers gave these things a fancy name and sell it for a much higher price tag. But I guess that in a world where shake weights are a real BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. 531 POWER CLEAN VARIATION 4. Once the bar passes the knees, jump like you mean it. 5. Rack the barbell across shoulders and stand up. 6. Put the bar back down again. 7. Don’t be a fucking pussy with this exercise or wimp it up. Because they are an explosive movement, they recruit lots of motor units which can have a positive effect on your squat and deadlift. TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: CONVICT CONDITIONING SUMMARY CHEAT SHEET Here is a PDF summary of Convict Conditioning. (via) Convict Conditioning Flow Chart + Exercise List Also available as single images here. Also check out HOMEMADE WHEELBARROW DRAGGING SLED Homemade Wheelbarrow Dragging Sled. September 22, 2012 By Gregor Winter 2 Comments. Weekend Project: Build your own dragging sled. I have seen people dragging tires or even just bare plates. Share other options in the comments. Here is a nice option if you or your neighbor has an old wheelbarrow laying around. YouTube.ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record! IGOR LUKANIN 200KG BENCH PRESS Igor Lukanin 200kg Bench Press. November 25, 2012 By Gregor Winter 5 Comments. In his Q&A Igor Lukanin said he doesn’t train the bench press. Even with his long levers he does a pretty easy 200kg. Shows that all the overhead work he does has a pretty good carryover. Filed Under: bench press, Igor Lukanin, powerlifting, videos.ALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. and much, much more. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift IWF RULE BOOK PDF DOWNLOAD *2020 EDITION WITH VIDEO REVIEW New year , new rules! The International Weightlifting Federation released the 2020 version of the official weightlifting competition rule book. Download PDF: 2019 IWF Rulebook – Technical and Competition Rules and Regulations. 2020 Rule Changes & Additions (changes are in bold) 1.2.6 Youth Olympic Games bodyweight categories: Men: 55 kg 61 kg 67 kg 73 kg 81 CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Reduce Noise of a Weightlifting Platform. Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two CHINGIZ MOGUSHKOV ARCHIVES Chingiz Mogushkov 213kg Snatch 2014 Russian Championships. Meanwhile in Russia at the 2014 Russian National Weightlifting Championships. Chingiz Mogushkov outdid himself. First Alexey Lovchev set a new Russian Record with a 212kg Snatch. Then Chingiz countered with 213kg. His lifts: Snatch: 201, 207, 213kg for a new Russian Record! IGOR LUKANIN 200KG BENCH PRESS Igor Lukanin 200kg Bench Press. November 25, 2012 By Gregor Winter 5 Comments. In his Q&A Igor Lukanin said he doesn’t train the bench press. Even with his long levers he does a pretty easy 200kg. Shows that all the overhead work he does has a pretty good carryover. Filed Under: bench press, Igor Lukanin, powerlifting, videos.531 FOR BEGINNERS
531 for Beginners – 3 Days a Week Program. 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) If you want to give 5/3/1 a try check out these 5/3/1 generators and speadsheets here, here and here. Buy the the 5/3/1 2nd Edition here. CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spentREP MAX CALCULATOR
Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time. Play around with the numbers to see what formula works best for you. Read more about them on Wikipedia. OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Olylifts.co Weightlifting Lifts Ratio Calculator. Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. ( via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. EXERCISE BALL FILLED WITH WATER Exercise Ball Filled with Water. When it comes to lifting odd objects a stability ball filled with water reigns supreme. Ross Enamait has a video of it. He says that he filled that things with over 100 pounds of water. If playback doesn't begin shortly, try restarting yourdevice.
OLEKSIY TOROKHTIY TRAINING PROGRAM SPREADSHEET *WEEKS 12 Meanwhile in Ukraine Oleksiy Torokhtiy started to post weekly training plans. Update 09.01.2016: Next Round of his Online Training with New Spreadsheet. Update 14.09.2015: Week 12 and 13 added (v13.2). Watch the video below for an explanation. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the serious CONVICT CONDITIONING SUMMARY CHEAT SHEET Here is a PDF summary of Convict Conditioning. (via) Convict Conditioning Flow Chart + Exercise List Also available as single images here. Also check outWOODEN SQUAT RACK
Check out this DIY Wooden Squat Rack construction. Looks pretty sturdy. Material: 3 6×6, used for the base and stands pieces of 10 gauge steel (0.1406″ or 3.57mm) 24 2×4 5 lbs box of 3.5″ screws 2 bottles of wood glue Cost: around $160 Also check out this Wooden DIYPower Rack.
TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update: KELLEY STARRETT'S BACK PAIN RELIEF TEMPLATE Kelley Starrett on improving the front rack position by working on the triceps and the tendon it attaches to. Simply roll back and forth on the triceps tendon and loosen up the tissue. Also Check out Mobility 101 for more mobility awesomeness. October 20, 2011. In "front rackposition".
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This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two surfaces meet. Do you have more tips onhow to soundproof
CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. CHINGIZ MOGUSHKOV ARCHIVES Yes! I was waiting for this one Vasiliy Polovnikov interviewed Chingiz Mogushkov. Thanks to Sergiy and “mindblowned” for the translation. OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. (via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. More Calculators: ATG Rep Max Calculator QWA Calculator by MilesWydall
LU XIAOJUN LATERAL RAISES (Original Post from 2012, Updated) Lu Xiaojun with some lateral raises to grease those shoulders. Ok everybody, you know what that means, right? Lateral raises Lu Raises, as they are called from now on, till your arms fall off today! Since these are clearly the secret behind his success. Update 30.01.2016: Lu Raises spotted inALL THINGS GYM
This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom. SHOP - ALL THINGS GYM ATG Shirts are available on: Hookgrip Store German Weightlifting Shop StrengthShop.de Enter your email address to be notified when new items are added to the store. NEW ATG Shirts ATG Female Tees (3 color options) added a Red / White ATG shirt added two Tri Blend shirts 😍 ATG Hoodie New ATG Logo Shirts OLYMPIC WEIGHTLIFTING WARM-UP ROUTINE Here are some nuggets to pack in your ever increasing bag of warm-up exercises. Greg Everett demonstrating the Catalyst Athletics Standard Olympic Weightlifting Warm-up Do 10 -15 reps each direction. Exercise List: 500m row wrist circles elbow circles arm circles over and back arm rotations triceps stretch side bends torso rotations bow and bend hip circles lying iron cross scorpion 3 DAY/WEEK WHOLE BODY PROGRAM WITH 531 Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift REDUCE NOISE OF A WEIGHTLIFTING PLATFORM Depending on how much your neighbors hate you, you might have to think about reducing the noise of your garage gym weightlifting platform. Check out this post Design for a Quiet, Low Vibration Olympic Weightlifting Training Platform. Basically, you have to put cushion (like carpet) everywhere two surfaces meet. Do you have more tips onhow to soundproof
CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spent BARSENSE - ANDROID BAR PATH TRACKING APP - ALL THINGS GYM Android 4.0+: Check out BarSense – a simple bar path tracking app. Useful not just for weightlifting, but also for squats (see examples here) and all your other favorite lifts.The developer is taking your feedback in this reddit thread.. Richie Patterson said:. Great app, used it on all my lifters tonight, gave them some quick/instant feedback on their lifts. CHINGIZ MOGUSHKOV ARCHIVES Yes! I was waiting for this one Vasiliy Polovnikov interviewed Chingiz Mogushkov. Thanks to Sergiy and “mindblowned” for the translation. OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. (via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. More Calculators: ATG Rep Max Calculator QWA Calculator by MilesWydall
LU XIAOJUN LATERAL RAISES (Original Post from 2012, Updated) Lu Xiaojun with some lateral raises to grease those shoulders. Ok everybody, you know what that means, right? Lateral raises Lu Raises, as they are called from now on, till your arms fall off today! Since these are clearly the secret behind his success. Update 30.01.2016: Lu Raises spotted in531 FOR BEGINNERS
Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% CHINESE WEIGHTLIFTING TRAINING TEMPLATE Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting. 1RM squat once a week. It takes too much to keep going to 1RM’s and it cuts your capacity for more work. The stronger you are, less time should be spent on strength. More time must be spentREP MAX CALCULATOR
About the Formulas: Of course they are not 100% accurate, but they do a reasonably good job for up to 10 reps. Epley seems to be better suited for low rep people with more fast twitch muscle fiber; for me Lombardi does a good job most of the time OLYLIFTS.CO WEIGHTLIFTING LIFTS RATIO CALCULATOR Quick shout out to redditor olyduck who made olylifts.co – a neat looking weightlifting calculator. (via) Enter your 1RM back squat and it calculates “ideal” numbers for the Front Squat, Overhead Squat, Deadlift, Snatch, Power Snatch, Snatch Pull, Clean, Power Clean, Clean Pull. More Calculators: ATG Rep Max Calculator QWA Calculator by MilesWydall
BACK TO THE BASICS
Don’t just bench press. Mix it up and do some overhead presses in you next workouts. Charles Poliquin has Five Great Reasons to Overhead Press Reason #1: It develops the deltoids, traps and triceps. This will save you time in the gym. Being a multi-joint exercise the overhead press works single muscle groups harder due EXERCISE BALL FILLED WITH WATER When it comes to lifting odd objects a stability ball filled with water reigns supreme. Ross Enamait has a video of it. He says that he filled that things with over 100 pounds of water. First I was skeptical about the durability, but as as you can see Ross man handles that thing pretty good. Great OLEKSIY TOROKHTIY TRAINING PROGRAM SPREADSHEET *WEEKS 12 Meanwhile in Ukraine Oleksiy Torokhtiy started to post weekly training plans. Update 09.01.2016: Next Round of his Online Training with New Spreadsheet. Update 14.09.2015: Week 12 and 13 added (v13.2). Watch the video below for an explanation. Basically it’s a percentage based program with 3 mandatory days, and 3 more days for the seriousWOODEN SQUAT RACK
Check out this DIY Wooden Squat Rack construction. Looks pretty sturdy. Material: 3 6×6, used for the base and stands pieces of 10 gauge steel (0.1406″ or 3.57mm) 24 2×4 5 lbs box of 3.5″ screws 2 bottles of wood glue Cost: around $160 Also check out this Wooden DIYPower Rack.
CONVICT CONDITIONING SUMMARY CHEAT SHEET Here is a PDF summary of Convict Conditioning. (via) Convict Conditioning Flow Chart + Exercise List Also available as single images here. Also check out TEXAS METHOD EXCEL SPREADSHEET DOWNLOAD Here is a fantastic Texas Method Excel Spreadsheet. (via) Download it on Google Docs (File + “Make a Copy” or “Download as”) Features: Instructions come with it Enter your stats and chose your increments Even gives you charts of your progress Update:ALL THINGS GYM
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LEGEND – THE NAIM SÜLEYMANOĞLU STORY ATG PATREON SPECIAL May 10, 2021 By Gregor WinterLeave a Comment
We just posted a 30 MINUTE SPECIAL ON NAIM SÜLEYMANOĞLU to ourpatreon!
BECOME A PATRON HERE. This video is a deep dive into one of the greatest athletes of all time. If you’re not already familiar with Naim Süleymanoğlu this will bring you up to speed on who he is and why he’s so famous; if you are familiar with Naim this is a great chance to go into the details of his rise to superstardom.We look at
* Naim’s origins as part of the Turkish minority in Bulgaria * his training schedule under the infamous coach Ivan Abadjiev * his defection to Turkey, * and much, much more. Plus we review the movie that came out about him in 2019, which you can watch on YouTube, Apple TV, and elsewhere depending on yourcountry
TEASER
Filed Under: Naim Suleymanoglu, Patreon
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ATG PODCAST JUNIOR WORLDS PART 2 LIVE FROM THE VENUE May 28, 2021 By Gregor WinterLeave a Comment
We're back with a quick episode from the venue at Junior worlds in Uzbekistan. Rizki's 155kg /194kg Junior World Records. Rack BalancesNat's Mules …
Filed Under: podcasts ATG PODCAST: BANNED FROM UZBEK NETWORKS (JUNIOR WORLDS EPISODE 1) May 19, 2021 By Gregor Winter We are back in Uzbekistan! Nat (hookgrip) and I are here for Junior worlds and we had an interesting trip to, and first day here in Uzbekistan. We talk about: Our experience at the airports, batteries on planes, unexpected carry on weigh-ins … Filed Under: podcasts ATG PATREON POSTERS: MATTIE ROGERS 111KG SNATCH SEQUENCE + KIANOUSH ROSTAMI 167KG SNATCH May 10, 2021 By Gregor WinterLeave a Comment
This month's patreon posters feature Mattie Rogers' 111kg pan am record snatch and Kianoush Rostami's 167kg snatch at asian championships. ATG poster level patrons can download the full res files and print them big. Become a patron here (and also … Filed Under: poster , snatch , weightlifting ATG PODCAST: WE MADE IT HOME! MORE FROM PAN AMS & ASIANS + HOW TO BEATJET LAG
May 2, 2021 By Gregor Winter1 Comment
Nat, Dr Boffa and I are back home and recorded a Pan Ams / Asian championships wrap up episode. Topics: Boffa's pan ams experience, Toilet situations at meets The amazing 109kg session Gregor's Tashkent airport excursion How … Filed Under: podcasts, weightlifting
LASHA TALAKHADZE 225KG SNATCH + 270KG CLEAN & JERK April 29, 2021 By Gregor Winter1 Comment
Meanwhile in Georgia ... Lasha Talakhadze lifts the most weights any human has ever lifted... again. We were told these lifts were from before Europeans. 225kg Snatch View this post on Instagram A … Filed Under: clean and jerk, Lasha
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ATG PODCAST ASIAN CHAMPIONSHIPS FIELD REPORT EPISODE 3 – LU & LI DAY April 21, 2021 By Gregor WinterLeave a Comment
We're back with episode 3 of our ATG podcast adventures at Asian weightlifting championships in Tashkent. This is a two parter. During the morning session we (Nat and Gregor) talk about: Suitcases Olympic bubbles harmonised tariff … Filed Under: podcasts, weightlifting
ATG PODCAST ASIAN CHAMPIONSHIPS FIELD REPORT EPISODE 2 – WHY WE LOVEUZBEKISTAN
April 19, 2021 By Gregor WinterLeave a Comment
Here is episode two of our (Nat's and my) Asian weightlifting championships podcast field report series. View this post on Instagram A post shared by Gregor Winter … Filed Under: podcasts ATG PODCAST ASIAN CHAMPIONSHIPS FIELD REPORT EPISODE 1 April 15, 2021 By Gregor Winter ATG podcast time! We - Nat (hookgrip) and Gregor (ATG) - are sharing a hotel room again and talk about traveling to Tashkent for Asian Championships 2021, not being Europeans and some other stuff. Weightlifting related talk starts at around … Filed Under: podcasts* 1
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