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

[Jack]

 

Jerks for me are a work in progress. I'll start doing more after my cleans.  And practice with much lighter weights.  That would make a lot more sense. 

Doing them after the cleans would simplify the workout, and with your nice progress in the cleans and your strength, you'll be doing heavy full lifts routinely soon. I envy you your potential in this.

Whoa, killer session.  Chopped and sawed with my good friend, Chris Bradshaw, for the better part of 3 hours.  Total volume for the session was through the roof.

Unbelievable hard work!

Then went to my snatches. Went 95x5, 115x5.  tweaked something in my left knee, it's still sore today, so I stopped.  It was weird. dynamic lifts bugged it, but static lifts did not.

Your hang snatches and snatches look very good.  Simplified routine, but all-encompassing. Your full routine has a very heavy load, be careful. Doing the snatches loads the knees tremendously, and would eliminate the need for some assisiance exercises in the same session. Maybe you could pick one type of squatting per session, not snatch balance, overheads and back squatting in the same session.

Sjaak

[Arden Cogar Jr.]

Sjaak,
 Thanks so much.  And yes, I realize I have a heavy load in my routine.  This is my S&C ("Strength and Conditioning") time of year.  So the volume is a bit high.  Once I finish the 8 weeks of S&C (I'm 5 weeks in right now), I back off the volume of weight work, and up the volume of event work and GPP.  I recently took an extra light week in between week 5 and 6 because my body was feeling a bit run down.  The knee strain was actually a calf issue - I'm having some difficulty with some myofascial problems with my calves (I assume it's from the extending and recieving of the weights).  But I've studied up on some self-techniques that has helped eliminate some of the discomfort.  My wife also bought me a "Stick" to really get into the calf and soleus.  I used an axe handle today pre workout and I was nearly in tears.  American hickory is a bit strong for that purpose and I'm sure plastic and cushion will serve me well.

I'm going to start doing more jerks in my routine.  After my cleans as you've suggested and with lighter more controllable weights.  I really think I need to get lower in the receiving position in that lift?  that could be from all the pressing I've been doing the past few months as well.

All the best,
 Arden

[Arden Cogar Jr.]

1.11.09  Was going to train, but knee/shin was still bugging me a bit.  Instead I went to the barn and did drill work with Kiara while she did 5x5 on presses, squats, and deads.  She did a wonderful job on the squats.  I was wicked impressed with her depth, back angle, and control.  Her top set of 5 in the deads was 135 and she made it look easy.  She pulled 165 which I may youtube later.  She wanted "more weight" on it, but I am keeping her light for another few years until she grows a bit more.

My drill work included scarecrows, lots of Burgenger stuff, and tall cleans and snatches with the bar.  Knee/shin didn't bug me.  But I wanted to take it easy.

1.12.08 - Kata w5repeat wo6

Started with roller, and yoga.  My knee issue is really a calf issue.  Tried rolling it to no avail.  Got the bright idea to take an axe handle to it, a la the stick, and I swear someone performed an exorcism on me.  It was awesome.  Saw the white light and stars and I'm certain some turrets was involved that I don't remember.

After that went to drill work.  Worked on scarecrows with a clean grip - pulled to navel height, thought high elbows and dropped under.  Did a lot of them.

Forgot my camera, so no footage from today. 

Did squat cleans.  Went 95x5, 135x5, 185x5, 225x5.  I worked on jumping and getting my head behind my hips.  What I found was that I was pulling the bar a lot higher and a lot more explosively.  As a result, I was not receiving the bar well.  I think the term is "crashing."  I didn't notice it so much on the 185 set.  But I did on the 225 set.  To be frank, the combination of jumping, which I have avoid for a while to learn control, and the lean back added A LOT to my explosiveness.  I'm looking forward to trying it with my snatches.

After that did muscle cleans and push presses.  Went 95x5, 135x5, 185x5, 235x5.  That 235 was pretty hard.  The last two cleans were power cleans as I bent my knees.

After that did front squats.  135x3, 225x3, 275x3, 295x3, 315x3, 275x3.

After that did some seated BB presses.  Went 95x5, 135x5, 165x6, 180x5, 165x5.

After that did some below knee rack pulls working on that lean back/jump.  It was nice.  Went 245x5, 335x5, 435x5, and 525x3.  Got the 435 about 3" above my navel.  And got the 525 about an 11" above my navel. No way I could ever front squat it or pull my fat arse under it, but I was pretty stoked with how I was moving it.   I wish I had the camera as I felt as though I was moving pretty fast.

After that did some abs.

Got my cane that night and continued my work on the calf/knee.  Need another session with it tonight.

Headed over to the wife's office shortly to do a bell workout before we head home. I'd like to do some event work tonight, but we'll see how I'm feeling at that stage.

All the best,
 Arden

[Jack]

Arden,

Thanks for the explanations on your work load planning!

First Buddha, now the White Light, Stars and Turrets! What will be next? Great Job with the calf issue Arden.

It really was an awesome workout with Kiara. Whenever I can get my 15 year-old daughter to do some training, I'm also always impressed with her easy squatting.

I recognise a lot of your comments on your quick lift progress from my own. Keep at it, you're doing great.

Sjaak

[Arden Cogar Jr.]

Arden,

Thanks for the explanations on your work load planning!

First Buddha, now the White Light, Stars and Turrets! What will be next? Great Job with the calf issue Arden.

It really was an awesome workout with Kiara. Whenever I can get my 15 year-old daughter to do some training, I'm also always impressed with her easy squatting.

I recognise a lot of your comments on your quick lift progress from my own. Keep at it, you're doing great.

Sjaak

Thanks Sjaak,
  I'm very proud of my little one.

   Just got back from my first workout  at 80%.  Very frustrating.  I really worked hard on thinking high elbows and I ended up bending my arms prematurely and being out of position to recieve the bar.  I'm very frustrated.  I ended up power snatching the 80% weights as I couldn't get myself in the right position to recieve the weight.  Grrrrrrrrrrrrrr..

  I'll report in detail later.  Just wanted to express my initial frustration.

all the best,
 Arden

[Arden Cogar Jr.]

1.13.08  Kata w5repeatwo7  FI/handle work at my wife, Kristy's, work.

Went to Kristy's work and we did a kettlebell circuit.  I used a 16kg and she used an 8kg.  The gym at her office is actually quite nice. About 40x40 with all the necessities but bumpers and a platform (but I bet they'd let me change that if I wanted to).

Did the following:
3 minute snatch R
3 minute snatch L
1 minute of handle work.
2 minute snatch R
2 minute snatch L
1 minute of handle work.
1 minute of Snatch R
1 minute of snatch L
1 minute of handle work.
without stopping then did 5 rounds of:
1 minute of LCCJ R
1 minute of LCCJ L
1 minute of handle work.

At the end, got stupid.  Kristy did 1 minuteR/1 minute L turkish Gets up while I did windmills.  Those were really really sucky.

Thought about event training when I got home but was wicked hungry.  Once I ate, it was over.

1.14.08 Kata W6wo1 80%. 

I was actually sorta nervous going into this session.  Was really wanting to work on getting over the bar and thinking high elbows when I was going into the third pull.

Started with yoga and lots of roller.  Even used the axe handle on my calf again.  It didn't conjure evil spirts as it had a few days before.

Started with snatch drills.  Did a lot of bar drills and scarecrows (thinking high elbows).  Then did a set of scarecrows with 75. Then did snatch drills with 95, 115.  Everything was looking pretty good until i started pulling off the floor.  135 was next and it sucked.  I was bending my elbows before I was fully extended and I couldn't control it.  I then sprained my left wrist on the first rep with 165. It had been bugging me on the squat snatches for a few weeks and I just went with it; today it popped and really aggrevated it.  It's okay, but sore.  After that happened,  I got mad and simply power snatched the rest of the set.  Power snatches don't affect my wrist at all.  I simply grip it and rip it.  I then set a PR on 185 which I did for 5 very sloppy reps. Very Very frustrating.

My thought is I need to do all my sets in the following sequence (once my wrist heals): tall, high hang, lower high hang, etc.  It's only when I pull from the floor that I bend my elbows prematurely.  It's very frustrating.  Until my wrist heals I'm going to work on shoulders over the bar and power snatch as it doesn't hurt my wrist.  I find it weird that one style of snatch causes this pain whereas the other does not.  Any thoughts on that would be awesome as I'm at a loss?

Here's the footage:

http://www.youtube.com/watch?v=a3UHhuh06pQ&feature=channel_page

Wrist was feeling tweaked but only when I did full squat snatches.  It's sore today, but it will be okay in a few days.

After that did snatch grip push press behind the neck.  95x5, 135x5, 185x5, 225x5, 265x5  these were really easy.  I guess it had to do with me being mad.

After that did back squat: went 135x5, 225x5, 315x5, 365x5, 405x5, 315x5 .  same as previous exercise.  I was still mad.

After that did some snatch grip pulls working on trying to get high elbows at the top of the pull and not like I was when I was snatching earlier. Went 135x5, 205x5, 235x3, 255x3, 285x3.

After that did some OHS: went 95x8, 135x8, 165x8, 205x3, 135x8.

I'm going to start pausing more at the top of the PPBTN's and at the bottom of the OHS to help me with stability in the snatch.

here's some highlights of the heavier stuff:

http://www.youtube.com/watch?v=goxfM_1A_Jw&feature=channel_page

after that did some abs.

Then rolled, yoga and went to work.

1.15.09 - more kettlebell mayhem planned at the wife's work.  Gotta pack for this carnage this weekend.  Myself, my wife, and a group of close friends are planning a weekend get together wherein we event train until we're, basically, incapable of moving.  It's awesome fun in a sick demented sorta way.

All the best,
  Arden

[Jack]

Started with snatch drills.  Did a lot of bar drills and scarecrows (thinking high elbows).  Then did a set of scarecrows with 75. Then did snatch drills with 95, 115.  Everything was looking pretty good until i started pulling off the floor.  135 was next and it sucked.  I was bending my elbows before I was fully extended and I couldn't control it.  I then sprained my left wrist on the first rep with 165. It had been bugging me on the squat snatches for a few weeks and I just went with it; today it popped and really aggrevated it.  It's okay, but sore.  After that happened,  I got mad and simply power snatched the rest of the set.  Power snatches don't affect my wrist at all.  I simply grip it and rip it.  I then set a PR on 185 which I did for 5 very sloppy reps. Very Very frustrating.

My thought is I need to do all my sets in the following sequence (once my wrist heals): tall, high hang, lower high hang, etc.  It's only when I pull from the floor that I bend my elbows prematurely.  It's very frustrating.  Until my wrist heals I'm going to work on shoulders over the bar and power snatch as it doesn't hurt my wrist.  I find it weird that one style of snatch causes this pain whereas the other does not.  Any thoughts on that would be awesome as I'm at a loss?

Arden, I can't say where the wrist pain comes from during the full snatches. They might put more pressure on the wrist. Your training load is very high, the kettlebells and the event work included. What I can suggest is when the wrist settles down, to do either the lifts from the floor or the hang lifts per session, with your excellent drills starting from just above or from just below the knees.  If you want to do both in one session, I would start with the snatching from the floor. These are the most important, and the preceding assistance hang lifts might compromise your technique, inviting injuries. Try not to be too anxious and overthinking, you are really doing great. You need an uncluttered mindset to lift at your best. 

Sjaak

[Arden Cogar Jr.]

Sjaak,
 Thanks so much for the wonderful insight.  Been a while since  I posted on the journal.  Trying to sort out the timing issue of the second pull.  I think I'm starting to understand it.  It's going to take a while.  But I'll get there.

Here's what I've been into.


1.16.09  Kata w5wo2 80%

rolled, yoga, and worked on a lot of flexibiity and cns stuff.

Then went into power cleans.  Still nursing the sore left wrist, so cut my reps down and ran with it.  program called for squat cleans, but did power cleans. Did muscle cleans up to the top set.  Did drills with the bar.  Then went 95x5, 135x5, 185x3, 205x3, 235x3, 255x3.

After that did strict press:  95x5, 135x3, 165x2, 185x1, 205x1, 135x3.  wrapped the wrist and it helped a little.

Then did front squats.  I could not hold onto the bar in the rack position.  Wrist killed me.  So I took some old bodybuilding straps, and wrapped them around the bar and held onto them with my front delts and elbows high.  It wasn't near as stable as  a proper rack, but better than "cross your heart."

Went 135x5, 225x5, 275x5, 285x3, 255x5, 225x5.

Then did clean pulls.  Sorta disappointed because I couldn't move the weights I had on my program for the day.  Did 135x5, 245x5, 315x5, 405x3, 445x3, 485x3, and 315x5.

Here's some less than stellar clips from the session:

http://www.youtube.com/watch?v=VfIqN_6de5k

1.17.09  Tons of event training in the cold of NC.  Over a 1000 hits in the underhand and standing and 200 strokes in the single.  It was awesome.  My hands were swollen.  I really feel as though all the dynamic movements has increased my axe speed.  I'm very pleased with how my underhand and single hand sawing have improved.  Just gotta keep it going.

1.18.09  More event training.  Approximately 300 hits.  No sawing.  Hand no go this day.   Got a lot of great coaching from Sling for the weekend.  Thanks so much.  When I got home I rolled, sticked and caned for about two hours.

1.19.09  Kata w6wo4  80%

Lots and yoga and roller.

Started with Snatch Balance.  Still nursing the sore left wrist.  Wrapped it with a 1/2 long double gold line knee wrap around it and then put on my sweat band. Seemed to help quite a bit.  Went 45x5, 75x5, 95x5, 115x5, 135x5, 165x3.  Found out as long as grip the bar really tight, the wrist doesn't bother me.

Then went to box snatches.  I pulled off the box as I'm really starting to notice I was not finishing my pulls.  Did 95x5, 95x5, 115x5, 135x5, 135x3

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

Then did some back squats:  Went 135x5, 225x5, 315x5, 365x5, 420x5, 315x5.
Then did RDLs: 135x5, 225x5, 315x5, 365x5,  445x5, 315x5
Then Overhead Squats Dead Stop: 95x5, 135x5, 185x4, 135x8
Then Ring Push ups  4 sets of 10.

Here's the top sets of the last three movements"

http://www.youtube.com/watch?v=xylB38o50lk

Then did abs.

1.20.09.  Didn't do anything physical.  Pretty tanked after the weekend and session from day before.  Rolled, caned, and sticked a lot.  And ate until I was nearly comatose.

1.21.09.  Kata w6wo6 80%

Still sore in the wrist, but it's getting better.  Kept on wrapping it with the old knee wrap.  Seems to help.

Started with roller and yoga.

The into squat cleans: 45x5, 95x5, 135x5, 185x3, 205x3, 235x3, 260x2.  The 260 was a PR for squat cleans.  I should have gone for three, but the wrist said no. I tried really hard to slow down the first pull so I could time my second pull better. It's getting better, but I'm still not fully extending before reefing on the bar.  Long way to go.

Then did Muscle Cleans into push press:  went 95x5, 135x5, 185x3, 205x3, 235x3

After that did Front squats - wrist still limiting factor:  Went 135x5, 225x5, 275x3, 315x2, 275x3, 225x5, 225x5

After that did seated press: 95x5, 135x5, 165x5, 205x2, 135x5, 95x5

Then did sumo deadlift:  did 135x5, 225x5, 315x3, 405x3, 495x3, 585x5.

Then did Abs.

here's some highlights:

http://www.youtube.com/watch?v=hS-R9OxHZM4

1.22.09

Did 7 rounds of 1 min L 16kg swings, 1 min R 16kg swings, and 1 min of elliptical.

Then went on a wood run.  Lugged 45 large pine logs into my truck and trailer.  Plus cutting them up, rolling them to my truck and lifting the buggers in and out when I got home.  Metabolic conditioning or real work at it's finest.

1.23.09

Rolled, caned and sticked myself into enlightenment.

Then   did snatches.  Still nursing the wrist.  Wrapped it again.  Slowed down the first pull and tried really hard to drag the bar up my my thighs.  Did a lot of snatch drills to try and keep the bar close to my thighs. 

Went 45x4, 75x4, 95x4, 115x4, 135x4, 155x4.

video should be uploaded soon.

http://www.youtube.com/watch?v=ljcMD0pxGxA

After that did snatch grip push press behind the neck.  Did 95x4, 135x4, 185x4, 235x4.  Held the weight for a good bit while overhead.
Then did back squats with 135x4, 225x4, 315x4, 365x4, 315x4, 225x4
Then did Snatch Pulls - again working on keeping bar close to thighs during second pull.  I hope I'm doing these better now?
went: 135x4, 205x4, 235x4, 255x4, 205x4
Then did some OHS - paused for two seconds at the bottom of each rep: 95x6, 135x6, 185x6, 135x6

Here's some highlights:

http://www.youtube.com/watch?v=QwN8p6mu8yY&feature=channel_page

Took Kiara to the Y during the evening and did a bunch of clean and snatch drill work with light weights.  It was really fun. She's completely hooked now. 

1.24.09.  kinda funny.  Kiara and I went to Dick's sporting goods and ended up doing about 15 mintues of drill work with the heavy bars at the back of the store.  She really seemed to enjoy it.  Didn't do much other than rolling, caning and sticking myself to near death.  Really sore from the wood run and didn't realize it until today.

All the best,
 Arden