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Old 03-03-2014, 08:10 AM   #11
jort Kramer
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Hi,

still making progress but its not long till the game season is over and i want to pick up an extra day of lifting when i can. So the question: what would be good (and simple) 3 day program including: Squat(variations), deadlift/heavy pulls, Pull ups (key for swimming) power oly lifts? (maybe dips? i like dips alot)

Just a basic 3 day split including those lifts would help alot.

thanks

Jort Kramer
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Old 03-03-2014, 04:17 PM   #12
Blake Barnes
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Maybe just continue with what Greg had for you and then add a Day 3:

-Deadlift
-Pull ups
-Dips
-Any other exercises you like a lot

Include the same periodization concept he talked about with the other exercises.
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Old 03-04-2014, 06:53 AM   #13
jort Kramer
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Haha thanks, dont know why i didnt think of that.

thanks for the replies. really appreciate it!

cheers

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Old 04-25-2014, 09:43 AM   #14
jort Kramer
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Hello,

im still following the program Greg gave me and making good progress. i really feel like the overhead training helps me with my sports. So thank you!

Im also watching the catalyst athletics youtube videos and i noticed that when i snatch, my bar isn't touching my hip like the athletes in the videos do. Even when i grip the bar from collar to collar, the bar hits me right in the man parts. What can i do to solve this problem? i was thinking about narrowing the grip just a bit so i make contact high on the upper thigh. Any advice would be helpful.

yours

Jort Kramer
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Old 04-25-2014, 02:31 PM   #15
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This may be from trying to initiate the extension too soon and possibly shooting your hips too far forward at the same time.

If you can, try to submit a video so we can have a look.
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Old 04-25-2014, 06:24 PM   #16
diaz janne
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success for your game jort...
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Old 04-26-2014, 04:35 AM   #17
jort Kramer
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I will see what i can do. i might be able to get a good video of the problem. But what i mean is, even when i stand with the bar in my hands from collar to collar. Its right in front of my man parts. (i have really long arms and short torso, so that might be part of the problem) And of course my technique is bad :P anyway i hope i can get a good video of it next week!

cheers

Jort Kramer
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Old 05-01-2014, 02:18 PM   #18
jort Kramer
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@Diaz, thanks im making good progress with lifting and water polo so my game is going really well

@Blake, I tried to extend a bit later and i shrugged a bit before full extension. This solved all of the problems and im "hitting" my hips right where i want to Snatches i had hard time with earlier felt really easy and comfortable now. Thank you for your advice!

Yours

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Old 06-14-2014, 04:42 AM   #19
jort Kramer
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Really getting to like snatches now (and lifting in general). Did some testing this week and PR-ed my power snatch to 47,5 for a triple and 80kg power clean & jerk for a single @78 kg bodyweight. Still not that much but it felt awesome to hold more than i weigh overhead

anyway this was just an update for anyone interested i will post another update in like 2 months or so

cheers

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Old 06-17-2014, 02:46 PM   #20
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Awesome! Good job!
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