Topic: Let's not get so fat and let's get faster log for the recreational axemen

[Arden Cogar Jr.]

Brian,
 There's actually a very large competition in Branson during the Spring of every year. Moreover, Silver Dollar City has a lumberjack exhibition on Thursday, Friday and Saturday throughout the year.  The guys that actually do the demonstrations are from a college not far from Branson and do it for extra money.  I'll see if I can find out more.  There are guys in that area that do it - and are very enthusastic about the sport.

All the best,
 Arden

Thanks for the info Arden.  I go to a private school in Missouri right now, so there probably isn't much lumberjacking around here.  However, I'm originally from Minnesota, and I remember going to a few shows as a kid - they were always a lot of fun.  After one I decided to go down and chop down a giant tree with my puny kid-sized axe.  It took about 6 hours, but it was a lot of fun :D.  When I go back for the summer I might see if there are some people in my area who could give me an introduction on some of the equipment.

[Jack]

Sjaak,
 Thank you so much for you comments.

  I'll take more time between my reps.  I'm normally rushed to get to work, so I tend to over do it a bit.  But from now on, on the top sets, I'm going to be more deliberate.  Great advice.

  I'll also put some marks on the floor and see where I end up from rep to rep.  That's a great idea that I've thought of doing, but have forgotten.  I'll throw a sharpy in my gym bag tonight so I can do it at tomorrow's session.  I'm doing more cleans tomorrow.  I did snatches today.

   I'll also work harder on getting taller and keeping the bar closer throughout the movement.  I noticed today with my snatches that I was drifing a bit and cutting the pull short.  I'll get it up loaded tonight.  It was another brutallly fun session.

   On the deadlifts, I alternate between sumo and conventional pulls from week to week - they are always on Day 6 of my program.  I do snatch pulls on day 1, clean pulls on day 2, and RDL's on day 4.  The RDL's are done with my clean pulling position.  I know it's a lot of pulling, but it's working really well for me and I'm blessed in that I'm a very natural deadlifter/puller - given my build (long arms, short legs, long thick torso).

thanks again for all your input.  It means a lot to me.

All the best,
 Arden

You're going great Arden, awesome weights, hard work, good technique practice.

Sjaak

[Arden Cogar Jr.]

Thanks again Sjaak.  Kind words go a long way.  I subscribed to your youtube page - I'm WVAxeman. 

Here's my kata for today.

I'll post the videos from yesterday and today tonight.  I mistakenly left my camera at my office last night and couldn't post yesterdays, so I'll do them both tonight. 

Started with roller and yoga.  Did a lot too, because I was actually a little sore from the squats from yesterday.

Then started with Squat Cleans.  Did Tall cleans with 45x5, 95x5, 115x5.  Then did matrixes with 135x5, 165x5, 190x5, and 210x5.  I missed two of the reps with the 210 as the bar gravitated a little away from me.  I caught it and rode it down. But when I went to stand up with it, it came off my rack position, so I didn't fight it.

After that I did some push presses.  Did 95x5, 135x5, 185x5, 215x5, 215x5.  These were pretty easy.

After that I did some front squats.  I started with 155x5, then 245x5,, then 315 and got three reps and knew better to try rep 4 and 5.  I dropped the weight back down to 245 and did 3 more sets of 5.  My front squat strength has either dropped dramatically or I'm exhausted from all the squat cleans.  The back squats were strong the day before, so I'm guessing it's a fatigue issue.

After that I did some clean pulls.  I went 245x5, 315x4, 365x4, 385x4, and 405x5.

After that I did some kettebell presses.  Did 24kgx8, 32kgx8, 32kgx8, 32kgx8, and 24kgx8.

Did some abs, some roller and yoga and got back to work.  It was a pretty hard workout, but I paced myself a lot better than I have in previous days.  I'm feeling pretty beat up right now, but I'll make it.

All the best,
 Arden

[Arden Cogar Jr.]

Finally got the silliness from the past few days uploaded.

From 11.19.08

First is some snatch drill work - 95x5, 115x5, 135x5, then two top sets of 165x5 - wasn't pretty, but prettier than a month ago.

http://www.youtube.com/watch?v=kAytq0ou4x0

Second is some overhead squats after having performed snatches, snatch grip push press, squats, snatch grip pulls - yeah baby....the tank was empty and I was feeling seriously enlightened.

http://www.youtube.com/watch?v=A1hO9R1yuMg

From 11.20.08

First is some clean work - just the top three sets 165x5, 190x5, and 210x5.  Working on keeping the bar close and getting under the bar.  Still jumping forward a little bit, but it's better than before.

http://www.youtube.com/watch?v=79q9ub_rRm4

Second is some clean pulls - top three sets 365x4, 385x4, and 405x5.  I'm having some serious calf cramps tonight, so I think the heavy weights, and tons of reps may be starting to add up.  Tomorrow is an event training/kettlebell day, so I should get some good rest.

http://www.youtube.com/watch?v=o87Y3TFAtgM

Any commentary is completely welcome.  I need all the help I can get.

All the best,
 Arden

[Jack]

Hi Arden, from 11.19 workout: Good squatting and pre-stretch before you lift. Work to pre-lift squat fully with heels on the floor. Your hang snatches were great; you had the bar on the thighs up to the groin, can't get it closer than that. The last set of snatch misses: if you had paused between reps you would've made them after the first miss. Keep in mind to have free falling space in front and behind you without sharp edges.

Second is some overhead squats after having performed snatches, snatch grip push press, squats, snatch grip pulls - yeah baby....the tank was empty and I was feeling seriously enlightened.

For simplification and time efficiency, you could do your overhead squats after a full snatch from the floor.
Enlightenment: The new motor-learning doing the quick lifts will leave you exhausted at first.

Great Job!

Sjaak

[Arden Cogar Jr.]

Thanks Sjaak,
  I'm slowing down my top sets and I'm not missing as often.  Thanks so much for the advice.

  Here's what I've been doing the past few days.

11.22.08.

Was going to do my workout 3 and 4 combined - event and weight.  But I had my cheat meal - a calzone and some cheesy breadsticks - before I lifted. 

I started with yoga and roller and Burgener warm up.

Then went for snatch balances.  Went 45x5, 75x5, 60kgx5, 115x5, 135x5, 155x3.  On the 155 set, I had an issue with the excessive food intake from before. Bad idea.  Real bad idea.  Could make a really nice story, but likely not work,family safe.

http://www.youtube.com/watch?v=J5sg9KbGCU4

Bailed on the weight workout as it was pretty cold in the barn.

Came into the house and did some kettlebell snatches and swings.  Shot for 2 minutes on one minute off for 6 rounds.  Got nice and sweaty.

11.23.08

Kata w2 wo4 - 75%

Started with roller and yoga.

Then went to the Huntington YMCA and did some more more yoga.

Then down to the only platform at a globogym in all of WV.  They have rubber coated Ivanko weights and they don't allow members to use chalk.  Took me a while to find a decent bar.  When I finally found one, I couldn't get the collars to hold the weights on the bar.  The sleeves were simply too small.  So I had to switch to one of the really smooth bars (worn out) to get the collars to hold the weights.

STarted with drop snatches.  Went barx5, 95x5, 115x5, 135x5, 145x5, 155x5.

Then went to snatches.  Did drills (tall, high hang, lower high hang, etc).  Went 115x5, 135x5, 145x5, 155x3.  135x5, 95x5, 95x5.

Then did back squats.  Did 225x5, 315x5, 405x5, 405x5, 315x5, 225x5.  The 405x5x2 was very easy.  I think I could have done 10 reps in one set high bar calves on hamstrings depth.  I'm really getting a groove on these.

After that did RDLs.  Went 135x5, 225x5, 315x5, 420x5, 365x5, 315x5

After that did some dead stop Overhead Squats.  My left knee was feeling wonky, so I cut these short and only did 3 sets of 8.  The bar, 95 and 95.

After that did a few sets of lateral raises for kicks and giggles.

Then did some abs, yoga, and got home.  Got some bell work planned for tomorrow morning assuming I can get up.  I may end up in the woods instead.

All the best,
 Arden

Hi Arden, from 11.19 workout: Good squatting and pre-stretch before you lift. Work to pre-lift squat fully with heels on the floor. Your hang snatches were great; you had the bar on the thighs up to the groin, can't get it closer than that. The last set of snatch misses: if you had paused between reps you would've made them after the first miss. Keep in mind to have free falling space in front and behind you without sharp edges.

Second is some overhead squats after having performed snatches, snatch grip push press, squats, snatch grip pulls - yeah baby....the tank was empty and I was feeling seriously enlightened.

For simplification and time efficiency, you could do your overhead squats after a full snatch from the floor.
Enlightenment: The new motor-learning doing the quick lifts will leave you exhausted at first.

Great Job!

Sjaak

[Jack]

Cool workouts Arden! And a great home gym, I'm very envious. About the eating, it's a bummer if it messes up a workout. 3 hours at least between a meal and a workout works best for me. Keep up the good work and practice.

Sjaak

[Arden Cogar Jr.]

Cool workouts Arden! And a great home gym, I'm very envious. About the eating, it's a bummer if it messes up a workout. 3 hours at least between a meal and a workout works best for me. Keep up the good work and practice.

Sjaak

Thanks Sjaak,
    I love my home gym.  I need to level up my platform though.  It's one of the reasons I was lifting on it sideways.  Didn't really notice the unlevelness of it until I started being religious about performing the full movements.  When I got into the hole with decent weights, my hips would pitch toward the lower side.  Not good. It's level from side to side - so I'll likely take the platform up and rework how I've got things layed out.

  Here's what I've been into the past few days.


11.24.08 - very tired.  Rolled and did a couple yoga sessions.  I was going to do some high rep kettlebell work.  But just didn't have it in the body.  Battling an eye infection that's not an easy fight.

  11.25.08

   Started with roller and yoga.  Then it was off to the carnage.

   Started with squat cleans.  Did Tall cleans with 45x5, 75x5, 95x5, 115x5.  The complexes with 135x5, and 165x5.  The squat cleans with 185x5 and 215x5.  I still think I'm pulling the bar too high.  But I'm not jumping forward or backward so I'm cool with that.

Here's the footage:

http://www.youtube.com/watch?v=3xYLNhUbuVU

  Then went to power cleans and push press.  Started with 95x5, 135x5, 165x5.  Then did my work sets 185x5, 205x5, 225x5.  I was impressed with my speed on the power cleans - by far the fastest reverse curls I've ever done.  I think?  Still a lot of room for improvement.

Here's the footage:

http://www.youtube.com/watch?v=_ISmGZBAPzU

  After that did some Front Squats.  Really suffering with this movement the past few weeks.  Did 135x5, 225x5, 275x5, 275x5, 225x5, 135x5.  I'm having a hard time keeping my torso rigid and keeping a good rack position.  I'm going to lighten up the load on both the front and back squats the next few weeks and get my torso nice and erect.

  After that did some seated front presses.  Did 45x5, 95x5, 135x5, 165x5, 185x5, 175x5.

  After that did some conventional deadlifts.  Did 135x3, 225x3, 315x3, 405x3, then 515x8, and 475x8.  Then did 315x8.   I was impressed that I had that much in the tank after doing what I had done in the previous movements.  Coach Handy knows me well.  I could have done the 515 for 8 again, I think.  But I'm glad I didn't try.

Here's the footage:

http://www.youtube.com/watch?v=tPr4SgJSdnU

After that I did some abs, roller, and yoga and got back to work.  Trial coming up soon.  Lots of hours to work the next few weeks.

Anyone with suggestions, please chime in.  I'm all ears.

All the best,
 Arden