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Jormanders74's Indigo-3G Log
 

jormanders74
Level 10

Join date: Jan 2010
Posts: 151

Ok I haven't been on Indigo-3G since my last post (so I stopped on 1-21-2012). I've been busting my butt though and trying to get more lean. I've been doing rings for almost 2 1/2 months and can do some cool stuff (for being 6ft4in I'm trying to show tall people can do rings too). Here are a few progress pics. I dont have sweat and or oil in these, so that explains the lack of shininess.

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

2

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

Rings and bands have made my upper lats and upper back grow

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

here's a few muscle ups for demonstration

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

i screwed this up. this is a poorly executed back lever. I came out of position at the bottom because i was really trying to make sure i got low enough. I failed to straighten my legs as well because of that. I'll have to do another one. Notice too that my palms are facing the ground. I thought a back lever was with palms facing the sky (which was easier) but then found out it was the other way (harder).

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

This isn't a front lever, rather it's me jumping into one. I can't lower myself into one yet.

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

So I haven't detailed my workouts in a while. I do a month cycle with a base week, stress week, over-reaching week, and super-compensation week. I'm currently in over-reach week. I really only have two workouts (except this month I've on 2 days a week I drop rings and do a bicep workout or calves workout--I wanted to reduce ring volume this go around).

A:
unit 1
over-head medicine ball throw
Reverse band shoulder press from pins
band work
(there's some hand gripper work thrown in there as active rest)

unit 2
chest medicine ball throw
bench press (reverse grip from pins actually screwed up my shoulder, so I had to take a break)
band work

Rings/holds
(hallow rocks and dragon flags get thrown in amongst this)
warm up with skin the cat
front levers (one leg in)
jump to front lever
partial iron cross
front tucks or inverted rows
pull-ups supersetted with maltese fly presses

B.
unit one
Power cleans
Snatch high pulls

unit two
jump onto a box
squats
bands

Ring work
(hallow rocks get thrown in between sets)
Skin the cat warm up
back levers
planche push-ups
maltese crosses with feet on the floor
bulgarian dips
front support with legs elevated

I do a sled workout 3-4 times per week, with a few sprints afterwards as well

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cam534
Level 100

Join date: Feb 2004
Posts: 90

Hey Jormander,

I was catching up on some of the old spills and I read about your rack being too short inside to do the overhead holds on. What worked for me was to put the bar on top of the rack. It was awkward changing weight 7 feet in the air, but the height worked for the holds. Maybe you could try that.

Cam

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

cam534 wrote:
Hey Jormander,

I was catching up on some of the old spills and I read about your rack being too short inside to do the overhead holds on. What worked for me was to put the bar on top of the rack. It was awkward changing weight 7 feet in the air, but the height worked for the holds. Maybe you could try that.

Cam


I posted a reply in your log. Thanks for dropping by my log!

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Mike Flanagan
Level 100

Join date: Oct 2002
Posts: 178

just watched the vid of you jumping into the front lever. i understand now. THANX

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

i'm down a few pounds since the last pictures. I hope that means I'm leaner and not that I've lost muscle

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

I've took some rings videos, which I'll post below. I hang cleaned 275 the other day and power cleaned 265 from the floor today. I'll try to take some video when I go heavier than that. Here's me getting a front lover for an instant.

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

Back lever. it's a little better than last time's

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

^^^technical difficulties. vvv below is a repeat

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Mike Flanagan
Level 100

Join date: Oct 2002
Posts: 178

nice work on both. the front lever is really impressive !!!. i notice youre really workin that false grip. that grip is tough for me. are you working on other progressions for front lever? or are you just going for the full hold like in the video?

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

275 is a pretty good clean, in my opinion. I'm looking forward to the videos!
That front lever is a hard one, but you're getting close.
I like how you have these set up at your house. It goes to show that if you are determined, you can always GSD!

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

I power cleaned (from the floor) 275x2 today. No belts, straps, wraps. I'm chasing 300.

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

here are a few progress pictures. I've been off of Indigo for quite a while, but just ordered some and some new Anaconda/MAG-10

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

2

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

3

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

Here's a comparison of my back in summer 2007 with my back now. I had been lifting for about 6 years in 2007. My bodyweight is actually the same in these two pictures. Progress is slow once you cross the 5 year mark, so I take whatever progress I can get.

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

CT can you check my form; I put one in slow motion specifically so you could see my form. 287 was a max, so my form broke down pretty bad. I can already see I pulled a little with my arms and didnt get max extension on the pull. I may be having problems with that full extension before dropping. Any tips?

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jormanders74
Level 10

Join date: Jan 2010
Posts: 151

jormanders74 wrote:
CT can you check my form; I put one in slow motion specifically so you could see my form. 287 was a max, so my form broke down pretty bad. I can already see I pulled a little with my arms and didnt get max extension on the pull. I may be having problems with that full extension before dropping. Any tips?


Here's what CT said today about my form (I've compiled it and edited it some, from the live-spill). This is very helpful if you are trying to learn the Olympic lifts. The advice carries over to the pull on the snatch as well:

I didn't like the second rep with 221 because you had a brief pause before the explosion, killing momentum.You reach a pretty decent power position. What I'd like to see though is a better line of pull during the first pull: you are pulling straight up while you should be pulling up and back (bringing the hips back). I would also like to see a better bar sweep meaning doing a lever-like action (or straight arms pulldown) to pull the bar toward you to reach the power position. Basically you are pulling the bar in a straight line and bringing your hips back to meet the bar in the power position whereas you should be sweeping the bar towards you. BTW, even though the catch was iffy on the 287, the line of pull was actually better. You didn't finish the pull though, which often happens when you feel the weight heavy in your hands. On the slow-mo rep you can see that the bar path is straight, where it should be ''S'' shaped (moving inwards to meet the hip crease). BTW, do not focus on fully extending, that's the wrong coaching cue... focus on getting the hips through completely. The straight line pull (triple extension) is still being taught by some north american coaches, but it is much less technically efficient. Full extension is the coaching cue often used with the triple extension technique, whereas getting the hips through is more in line with modern techique. Coach Don McCauley has a few good videos explaining the difference between the triple extension and what he calls the catapult style. Honestly, I would simply focus on fixing the first pull (pulling toward you while keeping the torso angle the same... imagine doing a leg press) and the rest will take care of itself. First pull toward you, sweep the bar to the power position, punch the hips through.

Well you do have the style of lifters from the 70s with the beard and headband.

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ashylarryku
Level 5

Join date: Aug 2009
Posts: 3837

jormanders74 wrote:

Well you do have the style of lifters from the 70s with the beard and headband.


LOL

Pretty solid work going on in here. Keep it up!

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

good looking clean, buddy! The 287 looked decent until you didn't finish the pull all the way up. The first rep of 221 looking really good and powerful. The 287 clean will soon look like the 221 clean with some practice and patients.

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