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  1. #1
    Registered User Saintsqc's Avatar
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    Need help! OW is destroying my poor body!

    I've started olympic weighlitfting 4 weeks ago. I already need a deload week...

    -Tibia-patella ligament on both side are sensitive and hurt after a training
    -Right hamstring hurts (I pulled my left hamstring this summer, I have the same symptoms on my right side now)
    -Right ilio-psoas muscles are sensitive. 2 months ago, I had to stop squatting because it was inflammated and I couldnt use my adductors. It feels like it's going to happen again soon.
    -Shoulders are sensitive too. Doing shoulders dislocation with a broom stick hurts.
    -My neck and traps are tensed as fck!! It's like if my upper traps were sore 24/24, 7/7. A similar feeling of DOMS, but it is not DOMS. Whereever I touch my traps, I feels knots and tension.
    **By sensitive, I mean it hurts a little when I do specifics movements or when I touch a specific spot.


    3 weeks of training and my body is already battered!! What the fck!?


    I dont think my program is too much:
    3x a week
    Snatch variation, clean variation, squat variation, ~20 sets
    I lift light weight because I'm new and I need to improve my technique.
    2-3x a week, I do a (light)cardio/foam rolling/stretching day


    Is it normal? Will my joint will get stronger as I adapt to OW? Any tips to help my recovery?
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  2. #2
    Registered User Reidy's Avatar
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    It's normal. Welcome to weightlifting.

    Eat more + sleep more + foam roll more + lax ball more + ibuprofen more + nut up.

    Your joints and tendons will eventually get used to it. Eventually.
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  3. #3
    Registered User Saintsqc's Avatar
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    Originally Posted by Reidy View Post
    It's normal. Welcome to weightlifting.
    I see....haha thx!

    Originally Posted by Reidy View Post
    Eat more + sleep more + foam roll more + lax ball more + ibuprofen more + nut up.

    Your joints and tendons will eventually get used to it. Eventually.
    Allright! I will do!
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  4. #4
    Registered User nova6868's Avatar
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    Originally Posted by Saintsqc View Post
    -My neck and traps are tensed as fck!! It's like if my upper traps were sore 24/24, 7/7. A similar feeling of DOMS, but it is not DOMS. Whereever I touch my traps, I feels knots and tension.
    3 weeks of training and my body is already battered!! What the fck!?
    Hahaha, welcome to OL. I felt exactly the same. You're only 21, you will adapt soon.
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  5. #5
    Registered User Saintsqc's Avatar
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    Originally Posted by nova6868 View Post
    Hahaha, welcome to OL. I felt exactly the same. You're only 21, you will adapt soon.
    Hahaha! I hope so!

    You've been weightlifting for a long time?
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  6. #6
    Registered User nova6868's Avatar
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    Originally Posted by Saintsqc View Post
    Hahaha! I hope so!

    You've been weightlifting for a long time?
    Nope, I only started when I was 31. I did powerlifting before that, and so my flexibility was somewhat horrible.

    ... wish I had started at 21.
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  7. #7
    Registered User Saintsqc's Avatar
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    Originally Posted by nova6868 View Post
    Nope, I only started when I was 31. I did powerlifting before that, and so my flexibility was somewhat horrible.

    ... wish I had started at 21.
    My flexibility is horrible too XD

    After 3 years of OW, your traps are still full of knots and tensions??
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  8. #8
    Registered User dbk1's Avatar
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    sounds about right...im dealing with nagging wrist and shoulder pain that is making it really really hard to jerk (nohomo)
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  9. #9
    Registered User rancid_theclash's Avatar
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    make sure your racking/catching correctly , that'll ease some of the pain haha but ya everytime I start doing the oly's again It takes my joints a couple of weeks to adapt, after awhile you'll forget it ever hurt though
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  10. #10
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    Do you even stretch?
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  11. #11
    Registered User Saintsqc's Avatar
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    Originally Posted by dbk1 View Post
    sounds about right...im dealing with nagging wrist and shoulder pain that is making it really really hard to jerk (nohomo)
    lol

    How do you get rid of it? Have you been dealing with it for a long time?

    Originally Posted by rancid_theclash View Post
    make sure your racking/catching correctly , that'll ease some of the pain haha but ya everytime I start doing the oly's again It takes my joints a couple of weeks to adapt, after awhile you'll forget it ever hurt though
    I'm having a lot of trouble with catching the snatch. It might be a part of the shoulder problem.

    For the knee and hips, I dont see how it can be related to a bad rack/catch. I had similar problem when I was simply doing squat.

    Originally Posted by Faparama View Post
    Do you even stretch?
    Yeah, I try to stretch daily. But my flexibility sucks big time.
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  12. #12
    Registered User dbk1's Avatar
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    Originally Posted by Saintsqc View Post
    lol

    How do you get rid of it? Have you been dealing with it for a long time?
    only had these particular issues for a couple of weeks but my guess is they'll eventually go away. Ive had nagging pain in my wrists, knees, and ankles and usually it goes away afters some time
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  13. #13
    Registered User huntito's Avatar
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    Originally Posted by Reidy View Post
    It's normal. Welcome to weightlifting.

    Eat more + sleep more + foam roll more + lax ball more + ibuprofen more + nut up.

    Your joints and tendons will eventually get used to it. Eventually.
    This, except don't take the ibuprofen too much. Read up on NSAIDs and their effect on recovery.

    OP if sh*t really starts to hurt, go see your doctor
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  14. #14
    Registered User huntito's Avatar
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    Originally Posted by Saintsqc View Post
    For the knee and hips, I dont see how it can be related to a bad rack/catch. I had similar problem when I was simply doing squat.
    If you catch the weight on your toes constantly, you're gonna get pain in the knees. Also, you could be squatting incorrectly

    Originally Posted by dbk1 View Post
    only had these particular issues for a couple of weeks but my guess is they'll eventually go away. Ive had nagging pain in my wrists, knees, and ankles and usually it goes away afters some time
    yeah and you also borrow my wrist wrap all the time phaggot <3
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  15. #15
    Registered User dbk1's Avatar
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    Originally Posted by huntito View Post
    yeah and you also borrow my wrist wrap all the time phaggot <3
    hehehehe ly bro see you @ 4

    might need to borrow them again :3
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  16. #16
    Registered User Saintsqc's Avatar
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    Originally Posted by huntito View Post
    This, except don't take the ibuprofen too much. Read up on NSAIDs and their effect on recovery.

    OP if sh*t really starts to hurt, go see your doctor
    I know about NSAIDs controversal effects on recovery. I dont like NSAID much, though.

    Nothing hurts too bad now, but I get injuried quite easily. So, if I'm not careful I'll have overuse injuries soon

    Originally Posted by huntito View Post
    If you catch the weight on your toes constantly, you're gonna get pain in the knees. Also, you could be squatting incorrectly



    yeah and you also borrow my wrist wrap all the time phaggot <3
    I recently bought OW shoes and I'm not used to the heels. I surely catch the weight on my toes.

    It is also possible that I squat incorrectly
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  17. #17
    Registered User huntito's Avatar
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    Originally Posted by Saintsqc View Post
    I know about NSAIDs controversal effects on recovery. I dont like NSAID much, though.

    Nothing hurts too bad now, but I get injuried quite easily. So, if I'm not careful I'll have overuse injuries soon



    I recently bought OW shoes and I'm not used to the heels. I surely catch the weight on my toes.

    It is also possible that I squat incorrectly
    For sure, I started weightlifting with a similar situation to yours. My psoas would always hurt, knees would get sore, wrist would get sore, and my shoulders would get REALLY beat up. I had to take almost a month off of any overhead work to heal my shoulders up. But finally my body adapted and I got to setting some PR's again. Just wait it out, it gets better trust me


    Oh yeah post up vids if you can so the guys can help you
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  18. #18
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    OW does take some getting use to. Start taking fish oil and glucosamine for your joints. And like what others have said, warm up properly, foam roll regularly, eat more, and sleep more.
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    Originally Posted by huntito View Post
    For sure, I started weightlifting with a similar situation to yours. My psoas would always hurt, knees would get sore, wrist would get sore, and my shoulders would get REALLY beat up. I had to take almost a month off of any overhead work to heal my shoulders up. But finally my body adapted and I got to setting some PR's again. Just wait it out, it gets better trust me


    Oh yeah post up vids if you can so the guys can help you
    Thx man! I guess I just have to be patient then! And keep up with stretching and foam rolling.

    Here is my best set of snatch on vids and squat (high bar placement is awkward, I'm used to low bar)



    Originally Posted by polysynth View Post
    OW does take some getting use to. Start taking fish oil and glucosamine for your joints. And like what others have said, warm up properly, foam roll regularly, eat more, and sleep more.
    All right! Thanks for your input. I thought I was on that phaggy time...it seems like it is normal at fist.

    I will stretch and foam roll more religiously.
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    youre moving the bar around you instead of pushing your knees back and around the bar. that might be the shoes though

    youre folding over in the squat, that might be tight hips and hamstrings or your core strength
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    ^^ What he said for the snatch. You won't be able to move the weights around your knees like that when you go heavy though. So maybe post a video of you doing a 1RM. It's good that you're not letting the hips rise too fast, but try pushing with your legs so that your knees get out of the way, then sweep the bar close to you to keep center of gravity tight. When the bar is right above your knees, your shoulders should be slightly in front of the bar and not directly line up with it like in the video. Again, bringing the knees in as you move the bar up will help with that as well, otherwise, the double knee bend will not occur.
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    Originally Posted by LudiWithKnives View Post
    youre moving the bar around you instead of pushing your knees back and around the bar. that might be the shoes though

    youre folding over in the squat, that might be tight hips and hamstrings or your core strength
    That's true, I move the bar around me. Never noticed it before.

    I doubt it is core strength. I can deadlift 150+kg and low bar squat 120+kg for reps. This is just 80kg and the same happen with 60 or even 40kg. Tight hips, that is a strong possibility! Any idea how I can loose them? I've been stretching in a squat position (with elbows pushing out the knees) for a couple ~4 weeks. Plus classic hamstring, glutes and adductors stretching.

    Originally Posted by polysynth View Post
    ^^ What he said for the snatch. You won't be able to move the weights around your knees like that when you go heavy though. So maybe post a video of you doing a 1RM. It's good that you're not letting the hips rise too fast, but try pushing with your legs so that your knees get out of the way, then sweep the bar close to you to keep center of gravity tight. When the bar is right above your knees, your shoulders should be slightly in front of the bar and not directly line up with it like in the video. Again, bringing the knees in as you move the bar up will help with that as well, otherwise, the double knee bend will not occur.
    I have no 1RM vid and I dont practice with heavy weight. I just stick to 40kg until I can complete my sets correctly.

    My coach cued me about the double knee bend recently. There is so much things to think about !!!! Haha



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    I'll echo what everyone else said, welcome to the jungle!! It's normal for the most part and will get better as you get better. Also, no need to do more than triples for the lifts. 5's will beat you down and keep you there. I was sore for about a month when I started, but then got much better. Fish oil and joint supps will help quite a bit. Most of the soreness is your tendons getting used to greater ROM and your mobility and felxibility improving. There's also the point that OL's stress your body differently. Don't push too hard and focus on getting movements correct and improving that flexibility/mobility. The light work will also let you adapt to the new OL shoes.
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    Originally Posted by huntito View Post
    This, except don't take the ibuprofen too much. Read up on NSAIDs and their effect on recovery.

    OP if sh*t really starts to hurt, go see your doctor
    I agree with this, but it starts to become a bit more challenging when you're in your 30s.

    Sometimes that capsule of Celebrex starts to look like a huge crack-rock to a junkie.
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    Originally Posted by olyw8lifter View Post
    I'll echo what everyone else said, welcome to the jungle!! It's normal for the most part and will get better as you get better. Also, no need to do more than triples for the lifts. 5's will beat you down and keep you there. I was sore for about a month when I started, but then got much better. Fish oil and joint supps will help quite a bit. Most of the soreness is your tendons getting used to greater ROM and your mobility and felxibility improving. There's also the point that OL's stress your body differently. Don't push too hard and focus on getting movements correct and improving that flexibility/mobility. The light work will also let you adapt to the new OL shoes.
    Thank you very much!

    I usually do 5x4 to improve my snatch (and 5x3 for C&J). On the vid I tried a fifth rep because I missed the 4th and I really wanted to do 4 reps


    Originally Posted by nova6868 View Post
    I agree with this, but it starts to become a bit more challenging when you're in your 30s.

    Sometimes that capsule of Celebrex starts to look like a huge crack-rock to a junkie.
    lol!
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    Originally Posted by Reidy View Post
    It's normal. Welcome to weightlifting.

    Eat more + sleep more + foam roll more + lax ball more + ibuprofen more + nut up.

    Your joints and tendons will eventually get used to it. Eventually.
    This. Took me almost three months to fully adapt to full oly training and during that time I was basically miserable. Triple your fish oil dose, it helped me a ton.
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    Originally Posted by BTBAM View Post
    This. Took me almost three months to fully adapt to full oly training and during that time I was basically miserable. Triple your fish oil dose, it helped me a ton.
    Triple fish oil doses, it means something like 9 tablets / day ?
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    Originally Posted by Saintsqc View Post
    My coach cued me about the double knee bend recently. There is so much things to think about !!!! Haha
    I agree that when you're first starting out you need some cues to help, but when you over-think it you wind up clarking, slowing down, missing etc too much. That's what the assistance exercises like pulls, high pulls, OHS, hang snatches/cleans are for. Do those that way you can focus on 1 cue at a time, then when the time comes to put them all together in the full lift it is muscle memory.

    Pulls cue: get your hips through by getting on your toes
    OHS cue: keep everything nice and tight, especially your rhomboids, when the bar is overhead. Push against the bar
    hang snatches cue: work on speed and a smooth transition from end of 1st to beginning of 2nd pull
    full snatch: put it all together like a beautiful macaroni painting

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    Originally Posted by Saintsqc View Post
    Triple fish oil doses, it means something like 9 tablets / day ?
    If you're taking cheap Costco brand fish oils (or whatever the off-brand is where you're from), it's more like 20/day (srs)
    Look at the back of the label for EPA and DHA which is what you really want in fish oil. Crappy brands only have 300mg per pill, the rest is just fat. So if you take 2,000mg a day for joint health, that's around 6 pills a day. Triple that when you're feeling ****ty and that's around 18 pills a day... lol

    Good luck with your fish oil goals of 2012
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    Originally Posted by Saintsqc View Post
    Triple fish oil doses, it means something like 9 tablets / day ?
    I have seen some Crossfit/Paleo people who take like 10-15 capsules per day.

    I don't know of any evidence to support that; seems crazy to me. Not to mention expensive. Most of the literature seems to support 2-3 grams (most capsules are about a gram) per day.
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    Have been lifting for a loonngg time, but never really spent much time on Oly lifting. Thought I'd dip into it a bit @ a month ago and it was like another world. Like you said, the neck and traps were speaking to me 24/7 for the first couple of weeks. I just ordered my 1st pair of Oly shoes as I'm finding this very rewarding and although I'm pretty strong in BB movements, this has taken me up to another level. I found that hitting a protein blend of fast and slow protein right before (@30 min) I worked out helped a lot. Right after, I'd down a quick carb (like a couple Fig Newtons) along with a whey protein drink. That seemed to do the trick as far as helping out with recovery.
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