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

[Jack]

Hi Arden, Must be tough with a demanding job + an eye infection. I hope it clears up. I notice it with my job, not knowing how I will lift a bar when I get home. Yet it mostly will come together. I never want to walk away after a workout feeling guilty, you need an euphoric mood to lift well.

  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.

You're doing well, IMO, pull with squat under will take a year to get down pat.

If you feel like it, a good drill is deadlift and shrug, any grip width. Take the same start position as you would in a clean or snatch. Deadlift off the floor by extending the legs, coming up with the upper body when the bar clears the knees, dragging it along the thighs, shrug at the top, coming up on the toes, keeping the arms straight. That's the pull. You could drill it and try to get a faster acceleration above the knees while not losing bar/thigh contact for as long as possible, pop at the top fully extended upon toes full shrug.

These lines also make a good mental picture, I think:

1- Pull slowly, strong, close to the skin.

2- Thrust the chest and lock the lats under the arms

3- Drag the bar on the thighs until mid-thigh

4- Get ready to squat while exploding in pulling before the bar reaches the groin

5-Combine exploding in pulling by hip advance, head backwards thrust, and heels elevation

6- Do not allow the pull to deviate forwards

Sjaak

[Arden Cogar Jr.]

Sjaak,
 Wow!! Awesome advice.  I'm going to implement it with vigor.  I'll envision this when I'm doing my clean and snatch pulls and my deads.

thanks so much for your input.

All the best,
 Arden

Hi Arden, Must be tough with a demanding job + an eye infection. I hope it clears up. I notice it with my job, not knowing how I will lift a bar when I get home. Yet it mostly will come together. I never want to walk away after a workout feeling guilty, you need an euphoric mood to lift well.

  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.

You're doing well, IMO, pull with squat under will take a year to get down pat.

If you feel like it, a good drill is deadlift and shrug, any grip width. Take the same start position as you would in a clean or snatch. Deadlift off the floor by extending the legs, coming up with the upper body when the bar clears the knees, dragging it along the thighs, shrug at the top, coming up on the toes, keeping the arms straight. That's the pull. You could drill it and try to get a faster acceleration above the knees while not losing bar/thigh contact for as long as possible, pop at the top fully extended upon toes full shrug.

These lines also make a good mental picture, I think:

1- Pull slowly, strong, close to the skin.

2- Thrust the chest and lock the lats under the arms

3- Drag the bar on the thighs until mid-thigh

4- Get ready to squat while exploding in pulling before the bar reaches the groin

5-Combine exploding in pulling by hip advance, head backwards thrust, and heels elevation

6- Do not allow the pull to deviate forwards

Sjaak

[Arden Cogar Jr.]

Here's what I've been up to lately.

11.26.08 rolled and yoga.  did some light kettlebell swing sets for 4 mintues one and 1 minute off for four rounds.

11.27.08 - went for a long 3 hour hike with the wife and did some event training.  Cut two massive scarfs on a big white oak snag and beat on a lot of down stuff doing some underhand work.

11.28.08 four hours at the Carnegie Museum was pretty tiring.  The girls enjoyed it.

Then I took both daughters to Pittsburgh Barbell for a training session.  The wife need some quite time and I was more than happy to oblige as Coach Becker has been very receptive toward my daughters lifting at the Pittsburgh Open in January.

Didn't take us long to get there.  Not more than 10 minutes from down town.  The gym was awesome.  A nice mix of MMA/Boxing/Strongman and weightlifting.  Craig Wolfley, the owner, competed in the WSM many years ago and is still a very rugged fit 50 year old that's built as well as a man half his age. 

The three of us started out together with some broomstick drills doing the Burgenger warm up and various squats, good mornings, and overhead squats.  My 8 year old lost interest real quick and thankfully, Craig's wife, Faith, showed my 8 year old how to use the Jacob's Ladder cardio machine and it was on.  My little body double was on that machine for over a hour with periodic breaks.  There was sweat dripping form her nose at various times during her "workout."  When she was rowing or on the Ladder, she was beating the crap out of the heavy bags she could reach.  Ocassionally, she'd come over and show her sister she could lift whatever the elder was lifting - sort of a "oneupmanship."

My eldest daughter stuck with me most of the time and learned the power snatch and did some squats, some pulls, and behind the neck push press.  She too enjoyed jacob's ladder and did some kettlebell swings and hammered on the heavy bags.

I did the following after rolling and yoga.

w3wo1 65%.

Did power snatch to start.  Did a bunch of drill work and filmed some sets with 50kg, 55kg, 60kg, and 70kg.  70kg felt real heavy today, so I decided to keep it light.  I was pulling from a duck stance in an effort to keep my spine more neutral.   I also had some achy knees and couldn't get into the hole well.  I'm keeping my head down which, I believe, is causing me to bend my arms too soon, so I'm going to work on being more up in the future.

I then went to behind the neck push press.  I goofed up in my kilos to pound conversion.  I was to do 4sets of 4 with a top set of 65%.  But I went a bit beyond that.

I went 50kgx4, 70kgx4, 100kgx4, 130kgx5.  I somehow thought the 130kg was 110 and noted it felt really heavy.  But just went with it.  286 for a set of 5 behind the neck is nothing to sneeze at.

Then did some back squats.  Again the kilos were had to deal with.  I think I did 120x4, 140x4, 160x4, 170x4. 140x4.  I worked on keeping my torso nice and erect and my eyes forward.

Then I did some snatch pulls with a duck stance.  Did 100, 140, 160, 160, 140, and 100.  Again, I worked on keeping my back flat.  I think it caused my hips to be too low from the pull.  I could be wrong and I'm completely open to suggetion on this.

After that I did some very light overhead squats.  My knees weren't into it.  I did 40kgx4x6.

Then did some abs and kettlebell stuff.

Then the girls and I then did a joint yoga session on the mats and went back to the motel.

Here's some highlights from the session.  Not my best work:

http://www.youtube.com/watch?v=buRKsf-kru0

It was really cool meeting Craig and Faith Wolfley. They are both great folk. I got to meet one of Coach Rege Becker's lifters - Jimmy.  I can't remember his last name.  He's been away from regular training for a few months now, but he's been on the platform before and hopes to do it again some day. I and my girls had great fun.  We so want to do it again.  My youngest really enjoyed Jacob's ladder and doing various stuff with Craig and Faith's 8 year old.  It's awesome to find a gym that was kid friendly. 

On 11.29.08 Shopping at Ikea.  Nearly killed me.  Four hours of walking around slowly has it's way of just debilitating someone.

On 11.30.08 did some yoga.  Took the eldest to watch "Twilight." It was actually pretty good.  I enjoyed it.  Got back home and did some kettlebell work.  Did 4 minutes of snatch with a 24kg switching hands at the minute mark, rested two minutes and did handle work.  Then did another 4 minute set with the 24.  Then did two mintues of handle work.  Then did 1 minute each arm with the 24 and did 1 minute each arm with a 16kg. Then did 1 minute of handle work.  Then repeated the last set twice more afterwards.

I was a sweaty mess.  It was fun.  The wife and kids thought I was attending a birthing class about half way through as my breathing patterns were pretty brutal.  They were watching TV in the living room and I was pounding out my bell sets in the dining room.  I was told afterwards they couldn't hear the TV over my heavy breathing.  Nice.

12.1.08.  Pre-trial federal court.  Went no where.  Very stressful day.  Argued motions, positions, etc.

After the hearing, I took some "me" time and went for some beefcake.

Rolled forever as I was really worn out and mentally exhausted. Then did my yoga and mediated for a while.

Then went into my Kata w3wo2 65%.

Started with squat clean drills 45x4, 75x4, 95x4, 115x4, 135x4, 165x4, 185x4, and 205x4.  Kept on getting calls during my sets.  So I was a little bit distracted.  I tweaked my right adductor a bit, but it didn't slow me down much. I worked on getting my spine in a neutral position and keeping my head up to try and avoid bending my arms too soon on the pull.  I sort of think I may have tweaked my adductor because of recent switch to the duck pulling stance, but I think I pitched forward and rocked to one side on one of the cleans during the lighter sets.  but I'm not certain. Either way, I'm going to nurse it and train around it.

Here's some footage from this.

http://www.youtube.com/watch?v=qNwVhUJ74no

After that did some push presses. went 95x4, 135x4, 185x4, 205x4.

After that did some front squats.  did 135x4, 225x4, 275x4, 275x4, 205x4, 205x4.  Worked on keeping my torso nice and erect and keeping a good neutral spine.

After that did some Clean Pulls.  Went 205x4, 315x4, 345x4, 345x4, 315x4.

Here some footage of the pulls.

http://www.youtube.com/watch?v=8P9AmImwgww

After that did 4 sets of 8 with a 24kg press.

After that did some abs, more yoga, more roller, and got back to work.

12.2.08 - nursing my adductor.  It's not too sore, but I can feel it. I'm going to ice it, EMS-it, and roll it the next few days to see how I progress. Weird that it doesn't hurt coming out of the hole, but I can feel it going into the hole.

I hope to do another extended kettebell set tonight.  Should be wicked fun.

All the best,
 Arden

[Jack]

Hi Arden, Great workouts, as always. From the first video: the start position looks better. I hope the knees clear up. Maybe you should either pull/deadlift or squat. Try to pull the bar up the thighs in the pulls, and extend fully. Try to get the hips under the bar. The snatch grip push press load is really out of this world, awesome! In the power snatches try not to jump wide.

On 11.29.08 Shopping at Ikea.  Nearly killed me.

LOL!

From the second vid: again, the better start position, you seem more flexible, keep trying to pre-squat with the heels on the floor. Your (hang) cleans are better and tighter, in the hang cleans, initiate the movement from the hips; pushing them back to lower the bar down the thighs. Try to arch the back, if you can without injury.

I hope all goes well in court, and that the adductor gets well!

Sjaak

[Arden Cogar Jr.]

Here's what I've been up to lately.

12.3.08  w3 wo 4 65%.

Still nursing the sore adductor.  Did some yoga and foam roller to start.

Then went and did 4 sets on the hammer strength adductor machine to warm up the sore muscle.

Then went to Drop snatches.  I think I'm onto something from a smoothness and quickness standpoint in not moving my feet during my drops and my pulls.  I think I'm getting more fluid and quicker.  Could be wrong?

Did 45x4, 75x4, 95x4, 115x4, 135x4

Then did some box snatch drills 95x4, 115x4.  Then some box snatches 135x4, 135x4.

Then did some back squats: 135x4, 245x4, 295x4, 315x4, 245x4.

Then did some RDLs. - 135x4, 225x4, 335x4. 335x4. 225x4/

Then did some dead stop OHS off a box to get myself nice and deep into the hole. I won't do these off a box anymore as Couch has already given me hell for it.

Did 95x6, 135x6, 155x6, and 135x6.

After that did some abs.

here's some highlights from the session:

http://www.youtube.com/watch?v=TGPKJBpmWVk&feature=channel_page

12.4.08.  Kata w3 wo6 - skipped my event and bell session because of kettlebel comp on Saturday.

Didn't bring the camera.  So no video from this session.  Too bad really. Got really insane.

Started with Squat Cleans.  Did  Barx4, 75x4, 95x4, 115x4, 135x4, 165x4, and 185x4.

Then did proper power cleans and push press from rack.  Did 95x4, 135x4, 185x4, 205x4.

Then did front squats.  Did 135x4, 225x4, 275x4, 275x4, 225x4.

Then did seated BB presses: did 95x4, 135x4, 155x4, 165x4, 165x4.

Then did rack pulls from just at knee height.   Hadn't done this for well over 18 months, so I played it by ear and listened to my body.  Did first three sets with a violent shrug at the top.  Started out with three plates (four 55 pounders (25kilos), two 45s) x3, four platesx3, 5 plates x3, 6 platesx3.  Then I dropped the shurg.  Did 7 platesx3, 8 platesx3, then the final set was 9 plates x3 - that was al the weight I could fit on the bar. First two reps were nothing. I felt the third rep.  I used straps, but I didn't have a belt on.

My PR on this movement was 935 for single over two years ago helping Phil get ready for the Arnold Hummer Deadlift.  By my counts I did 905 for 3 and the last rep felt like the single I did two years ago.  I think I might be getting stronger?

After that did some abs.

12.5.08.  Starting feeling really sick. Stayed home from work.  Did nothing.

12.6.08.  Feeling sicker, but did the kettlebell comp anyway.  Dumb move on my part.  Ate a lot and did nothing.

I managed to get 184 snatches with a 24kg in ten minutes.  Then did 39 LCCJ before my lungs told me to go to hell.  Couldnt' stop coughing or breathing, so I bailed 4 minutes into the LCCJ set.

Here's part of the snatches:

http://www.youtube.com/watch?v=_y9MsMw_lsA&feature=channel_page

When I got home, I went straight to bed.  Bad move doing this. Still continued to eat a lot.

12.7.08  Bed ridden with sinus/lung infection.  Ate a lot and did nothing.

12.8.08 Bed ridden with sinus/lung infection

12.9.08 actually got to work, but couldn't do anything.  Should have stayed home, but starting to feel better. Did some handle work, yoga, and tai chi.  Continued to eat a lot.

12.10.08.  Decided to repeat my previous weeks KATA because of the adductor strain and the sickness.  Finally starting to eat normal.

Still not feeling 100%, but I have to workout. 

Started with Snatches.  Did Drills with Barx4, then 75x4, 95x4.

then did full snatches with 115x4 and 135x4.

Then did Push presses.  barx4, 95x4, 135x4, 165x4, 185x4.

Then did squats: 135x4, 225x4, 315x4, 315x4, 275x4.

Then did snatch pulls - 185x4, 205x4, 255x5, 275x4.  In this instance, I was working more on the first pull than the second.  I feel I'm losing something by not staying rigid and over the bar during the first pull.

Then did OHS - 95x6, 135x6, 165x6, 135x6

Then did some abs.

here's the highlights from the session.

http://www.youtube.com/watch?v=zjEL1ovzpN0&feature=channel_page

12.11.08.  Had the bright idea to go get a dexascan.  I weighed 266 on the scales and the scan, which is suppossed to be the most accurate in all the bodyfat testing scans, had me at 23%.  Very humbling.  I had been very proud of the progress I've made over the past year in as much as my Tanita scales has me at 5% less than it did this time last year.  AS such, I must have been a really Fat cow this time last year.  Now I'm just a fat cow.  In my defense, I had eaten myself into oblivian the past week from being sick.  But I'm still a cow.  Just a smaller cow since this time last year.

After that went to crossfit WV for a session with Jeremy. 

This was w3wo2 repeat of 65%.

Started out with yoga.  NO roller. so took it easy.

Did squat cleans.  Started with tall/drills.  did barx4, 75x4, 95x4.  Then started pulling from the floor 135x4, 165x4, 185x4, 205x4, 225x4.

Then did strict presses.  Did barx4, 95x4, 135x4, 185x2, 205x1, 220x1, 230x1, 240x1, then 135x4.  That 240 was a PR, it wasn't that hard.

Then did Front squats.  Did 135x4, 225x4, 295x4, 315x4, 330x4.  This was the best my front squats have felt in a long time. I was very pleased with how they looked.

Then did Clean pulls.  did 225x4, 315x4, 365x4, 405x4.  365x4.  Again working on the first pull.

Then did some kb presses.  24x6, 32x6, 32x6, 32x6, 24x6.

Here's some highilghts:

http://www.youtube.com/watch?v=MaH3T0yPhBY&feature=channel_page

Skipped abs and took the wifey on a date.

12.12.08.  Didn't get to train.  Had my firm's party and a ton of work to do.

12.13.08   Got a little stupid today.  Girls were at Granny's so I got to go to the gym before picking them up.

Started out with yoga and long session of rolling.

Did some snatch balances.  45x4, 75x4, 95x4, 115x4, 135x4, and 165x4.

Then did some snatch drills.  95x4, 115x4.  Then some snatches 135x4, 165x4.

Then did some back squats.  135x4, 225x4, 315x4, 365x4, 315x4, 225x4.

Then did some RDLs.  Did 135x4, 225x4, 315x4, 365x4, 315x4.

Then did some Overhead Squats dead stop.  Couldn't go  where I wanted to on these as my knees were starting to feel creeky. Did 95x6, 135x6, 185x3, 205x1, 135x6,

After that did some abs.

After that did some rounds of kettlebel snatches and handle work.

Here's some highlights:

http://www.youtube.com/watch?v=_mHMwS6bU9Q&feature=channel_page

Later that night, still feeling really fat form the dexascan, I did another round of bell work with handles. My left wrist was sore, so I only did swings and Long cycle clean and press.  Did about 8 rounds all together.  Nice sweaty mess.

12.14.08.  Body said no more pie.  Needed a break.  Did a bunch of handle work and some tai chi.  First time I've done a lot of silk reaming in months.  Felt great.

Hoping to do some event work tonight.  We'll see what happens.

[Jack]

Thanks for the exhaustive report Arden, it's great to follow your progress. Don't be too hard on yourself with the fat percentages. A good way to drop fat is to strictly eat 3x a day, at least 5 hours between meals, no snacks and nothing after dinner. It works for me. Great training sessions, inching ahead a little all the time. Awesome weights you use in some exercises, out of this world! Hope you've kicked the sickness.

Sjaak

[Arden Cogar Jr.]

Thanks for the exhaustive report Arden, it's great to follow your progress. Don't be too hard on yourself with the fat percentages. A good way to drop fat is to strictly eat 3x a day, at least 5 hours between meals, no snacks and nothing after dinner. It works for me. Great training sessions, inching ahead a little all the time. Awesome weights you use in some exercises, out of this world! Hope you've kicked the sickness.

Sjaak

Thanks so much Sjaak,
  Sorry for writing so much. I had gone nearly two weeks and didn't keep up.  Was sick, but now I'm pretty much over it.  Working my way into my heavy week which starts on December 17.

12.15.08

It was the last workout before my week of hell begins.  That is week four of my KATA - 80%.  Big poundages in some movements. I think I'm finally ready for it.

Anyway, here's w3wo6 repeat of 65%.

Started with yoga and roller.

Then went to squat cleans.  Did drills with 45x4, 75x4, 95x4, and 115x4.  Then did squat cleans with 135x4, 165x4, 185x4, and 215x4.

After that, I did power cleans and push presses.  I often joke and call these "reverse power curls and knee bend heaves" but I actually am starting to do these right.  I was very pleased with the crispness of the cleans.  However, I'm starting to notice something that's bugging me.  I keep my elbows out, until I get to the second pull.  For some reason, I lose my good elbow/lat flex as soon as the bar gets over my knees.  This is something I need to work on to further my the development of speed. I think?

Anyway, I did 95x4, 135x4, 165x4, 185x4, and 215x4.

After that I had my best front squat session I've had in months.  I went 135x4, 245x4, 315x3, 315x4, 315x5.  It was sorta weird as I was to do the 315 for 4 the first set.  But during the third rep, the bar sort of slide out of the rack and I had to rush the weigh.  Obviously, I didn't feel comfortable going for the fourth rep.  The next set, I banged out 4 like it was nothing.  Then I decided to do another set, so I did 5 and purposely stopped myself because I think I could have kept going.  It was refreshing to feel that way in that movement as I've felt very tired performing this movement for the past three weeks.

After that I did seated barbell presses.  Did 45x4, 95x4, 135x4, 165x4, 175x4, 165x4.

After that I did my conventional deadlifts with an overhand grip and the duck pulling stance.  Did 135x6, 225x3, 315x3, 405x3, 455x6, 485x6.

here's the highlights:

http://www.youtube.com/watch?v=v1M79YtGi4U&feature=channel_page

After that I did some abs, rolled, and went about my business.

It was a good session.  I start the heavy stuff tomorrow.  Doing some kettlebell met con and some event work tonight if all goes well.  May have to go shopping again and express an opinion.  Could be rough.

All the best,
 Arden

[Jack]

I keep my elbows out, until I get to the second pull.  For some reason, I lose my good elbow/lat flex as soon as the bar gets over my knees.  This is something I need to work on to further my the development of speed. I think?

Arden, the hang clean will be of great assistance perfecting your pull above the knees and momentum generation plus squatting under. Keep the back arched (if possible) think of the arms as cables. Lock the lats under the arm pits. Some slow pulling up the thighs to reinforce the motor pattern could help. Make good use of the lever, your back, by keeping it and the cables as tight as possible. A lax back, lever, will upset things right away. Let's see good body extension with arms as straight as possible, head ending up behind the hips, try not hesitate in squatting. Initiate the movement in the hang lifts from the hips, moving them back and letting the knees bend some. You're on the right track.

sjaak