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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12-05-2012, 06:47 AM #1
Need help! OW is destroying my poor body!
☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-05-2012, 06:51 AM #2
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12-05-2012, 07:09 AM #3
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12-05-2012, 07:32 AM #4
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12-05-2012, 07:46 AM #5
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12-05-2012, 09:00 AM #6
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12-05-2012, 10:34 AM #7
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12-05-2012, 11:30 AM #8
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12-05-2012, 12:22 PM #9
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12-05-2012, 12:26 PM #10
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12-05-2012, 12:32 PM #11
lol
How do you get rid of it? Have you been dealing with it for a long time?
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.
Yeah, I try to stretch daily. But my flexibility sucks big time.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-05-2012, 12:39 PM #12
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12-05-2012, 12:40 PM #13
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12-05-2012, 12:43 PM #14
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
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12-05-2012, 12:45 PM #15
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12-05-2012, 01:00 PM #16
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☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-05-2012, 01:06 PM #17
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
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 youThe Long Road to Competition... My olympic weightlifting journal:
http://forum.bodybuilding.com/showthread.php?t=145925733
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12-05-2012, 01:29 PM #18
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12-05-2012, 06:31 PM #19
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)
All right! Thanks for your input. I thought I was on that ****gy time...it seems like it is normal at fist.
I will stretch and foam roll more religiously.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-05-2012, 08:55 PM #20
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.........(july 23, 2010)
Bench 200
Squat 335
Deadlift 375
Snatch/CnJ 84kg/108.5kg (sept 23, 2011)
ATG 134kg
FS 120kg
get jacked, squat rack
do rows; working on your back
doievenlift.tumblr.com
(╯°□°)╯︵ ┻━┻
ELE2 CREW FOUNDER
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12-06-2012, 09:43 AM #21
^^ 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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12-06-2012, 12:42 PM #22
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.
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
Thanks for the critics guys☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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12-06-2012, 02:13 PM #23
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.
Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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12-07-2012, 06:48 AM #24
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12-07-2012, 06:58 AM #25
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12-07-2012, 09:09 AM #26
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12-07-2012, 10:20 AM #27
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12-07-2012, 10:44 PM #28
- Join Date: Sep 2011
- Location: Los Angeles, California, United States
- Age: 33
- Posts: 1,487
- Rep Power: 2285
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
Cliffs:
Don't think, just do
No mind brah... No mind
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 2012Last edited by huntito; 12-07-2012 at 10:51 PM.
The Long Road to Competition... My olympic weightlifting journal:
http://forum.bodybuilding.com/showthread.php?t=145925733
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12-08-2012, 08:19 AM #29
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12-08-2012, 09:32 AM #30
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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