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

[Jack]

Thanks for the cool videos again Arden,

Take care with the wrist and the heavy Pcleans.

Comparing your box snatches from the 19th with the snatching and pulling from the 23rd/24th, the progress is obvious to see.

Incredible; the woman lunging past right behind you when you are doing your cleans, on the 21st.

Incredible workload you have, with the lifting training and the event training, awesome.

Thanks,

sjaak

[Arden Cogar Jr.]

Thanks for the cool videos again Arden,

Take care with the wrist and the heavy Pcleans.

Comparing your box snatches from the 19th with the snatching and pulling from the 23rd/24th, the progress is obvious to see.

Incredible; the woman lunging past right behind you when you are doing your cleans, on the 21st.

Incredible workload you have, with the lifting training and the event training, awesome.

Thanks,

sjaak



[/quote

Thanks so much Sjaak,
  The wrist is actuatly getting better.  It's now just a minor ache.  But I'm still going to wrap it before each set just to be safe.

   I'm more than just a little OCD when it comes to performance and practice.  Something my father engrained in me as a youth.  He always told me, "practice is practice is practice.  But if you're not seeking perfection, you're wasting your time.  Perfect practice makes perfect.  Make every hit count. Make every swing perfect.  Make every hit perfect.  Otherwise you're wasting wood."

   I know he was referring to my odd sport, but it applies to any type of athletic event that looks at repetition toward perfection.

   The lady wandering behind me is good folk.  She's pretty hard core and we have a mutual respect for our own silliness in the fitness side of things.  It's a great gym.

Here's what I've been into:
1.26.08 kata w7wo2 75%

Rolled, yoga, and lots of stick/cane.

Started with squat cleans.  Finally, getting the movement.  I think?  Worked on pulling slow off the floor, then exploding once the bar was above my knees while keeping the bar in contact with my legs all the way to the crotch.  Trying not to bump the bar out and away from my body.

Dig "drag" drills with 45x4, 95x4, 135x4, and 185x4.  Then did 205x4, and 235x4.

After that did push presses.  Went 45x4, 95x4, 135x4, 185x4, 205x4, and 235x4.  This was the easiest this weight has felt in a long time.

After that did front squats. Went 135x4, 225x4, 275x4, 285x4, 295x4, 305x4, 275x4.  Again, feeling some wrist pain, so had to use the straps wrapped around the bar with my hands off the bar.  No way near as controlled as when I have them in the proper rack.

Then did clean pulls worked on the pull in sequences.  Off the floor.  Then above the knee.  I should have done some full ones at the end, but I didn't think of them until afterward.  Went 135x4, 225x4, 315x4, 365x4, 405x4, 405x4.  Really more than 4 reps, but who's counting?

Here's the highlights:

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

AFter that did kb press 8 sets of 6 with a 24kg. rested about 20 seconds between sets.  I think I could have done all 48 reps in one set.

1.27.09

Snow day.  couldn't get to work, so worked from home and actually got a lot of stuff done I've delayed for months now.

Didn't get to event train like I wanted to, but I did do a kettlebell FI met-con.  Weird one as I didn't want to do the typical one.

So I warmed up with 2minL 2minR with 12kg snatch - followed by 1 minute of handle work.
Then did the same with 16kg.
Then got bored real quick and mixed it up a bit.
Started out with the 24kg and did 1 minL1minR snatch.  Then one minute of handle work.
Then did 24kgx10Lx10R snatch and finished off the respective minutes with the 16.  Then one minute of handle work.
Then did 28kgx10Lx10R snatch and finished off the respective mintues with the 16.  Then one minute of handle work.
Then did 32kgx10Lx10R snatch and finished off the respective minutes with the 16.  Then one minute of handle work.

The 32 was actually easier than the 24. Which was weird.

After I did the above, I switched to LCCJ.

Started out with 16kg and did 1minL1minR.  One minute of handle work.
Then went to 24kg and did 1minL1minR.  One minute of handle work.
Then went 28x10Lx10R and finished off the respective minutes with the 16.  Then one minute of handle work.
Then went 32x10Lx10R and finished off the respective mintues with the 16.  Then one minute of handle work.

Then it got nasty.  Hard Style swings.

Did 32kg swings for one minute followed by one minute of handle work - heart rate through the roof.
Then did 28kg swings for 1min followed by one minute of handle work.
Then did 24kg swings for 1 min followed by one minute of handle work.
Then did 16kg swings for 1 min followed by one minute of handle work.
Then did 12kg swings for 1 min followec by one minute of handle work.
Then did 8kg swings for 1 min followed by lying on the floor as a sweaty mess.

Buddha says hello.

All the best,
 Arden

[Jack]

The wrist is actuatly getting better.  It's now just a minor ache.  But I'm still going to wrap it before each set just to be safe.

   I'm more than just a little OCD when it comes to performance and practice.  Something my father engrained in me as a youth.  He always told me, "practice is practice is practice.  But if you're not seeking perfection, you're wasting your time.  Perfect practice makes perfect.  Make every hit count. Make every swing perfect.  Make every hit perfect.  Otherwise you're wasting wood."

   I know he was referring to my odd sport, but it applies to any type of athletic event that looks at repetition toward perfection.

   The lady wandering behind me is good folk.  She's pretty hard core and we have a mutual respect for our own silliness in the fitness side of things.  It's a great gym.

Those were wise words frome your father.

The lady looks hardcore indeed, working hard. About the gym, it's very, very rare they let you drop the bar. That gym is a keeper, I agree! The people that you see in the vids seem nice.

[Arden Cogar Jr.]

Thought, i'd better update my log.   Been hitting it pretty hard.

1.28.09 Kata W7wo4 75%

Started with Roller and Yoga.  Even broke out the axe handle on the calves.  It was awesome.

Started with Drop snatches or snatch balances.  Went 45x4, 95x4, 135x4, 185x4, and 205x2 - that 205 was the heaviest I've ever gone on that movement.  I was pretty pleased.

Then did my snatches.  115x4, 135x4, 155x4, 170x3, 135x3. these snatches were probably the best work I've done since I started doing the full movements.  I was very pleased.

here's some highlights:

http://www.youtube.com/watch?v=TTlaXS9HPe8&feature=channel_page

Then moved onto back squats.  135x4, 225x4, 315x4, 225x4, 225x4.  I cut the weights light as I was feeling a bit achy in the hips and knees.

Then did RDLs;  went 135x4, 245x4, 335x4, 405x4, 315x4, 245x4.

Then did OHS dead stop bottom position. 95x6, 135x6, 185x6, and 225x1.

Then did some ring push ups 4 sets of 10.
Then did some abs, rolled and more yoga.

1.29.09

Did a kettebell circuit 16kg swings 1 min L, 1 min R, then 1 minute of elliptical - did 7 rounds of this.

Then did a reverse ladder of 1 minute swings and 1 minute of handle event work.  used a 32, 24, 16, and a 12kg.

1.30.09.

Did some event work in the morning - at 5:30 a.m..  About 100 hits in the underhand and 70 strokes in the single.  Did some board drills as well.  Barn was about 15 degrees.

Very pleased with the underhand.  I need to remember to heel the middle of the log in the single.  I like where the saw is at on my body.

here's some highlights:

http://www.youtube.com/watch?v=VbYQj56Ksl0&feature=channel_page.

At lunch, i went to the gym for some KATA.

W7wo6 - 75%

Started with roller and yoga.  Was kinda tired from the event work in the morning.  I cannot do weights and event work on the same day.  I've learned this lesson.

Did squat cleans:  went 45x4, 95x4, 135x4, 185x4, 205x4, 245x2.  I wanted 4, but I just couldn't do it.  to tired.  Probably the first time people walking around me really messed with my concentration.

Then did muscle cleans into push presses.  Went 95x4, 135x4, 185x4, 205x4, and 230x3.  Again, wanted 4 with the 230, but just didn't have it in me.

Here's the highlights:   

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

Then front squatted really well.  Went 135x4, 225x4, 275x4, 295x4, 315x2, 330x2, 225x4.

Then did Seated Presses.  Went 95x4, 135x4, 165x4, 190x4, 165x4,  135x4.

Then did trap bar deadlifts.  Went 135x3, 255x3, 345x3, 435x3, 525x3, and 615x3 - I was going to do 6 with the 615, but I tore a callous on the 3rd rep.  I didn't use straps.  Word to the wise, when pulling high rep and heavy, where straps.

After that did some ring push ups 4x10.

Abs, rolled and yoga.

1.31.09 - USAW club coaching course at Potamic Crossfit in Alexandria.  Awesome weekend.  Met some great lifters from ECG and got some great coaching from Bull Ternus, Rick Bucelli, Leo Totten, and Dave Miller.  The class had 27 attendees.  I loved it.  I got some serious information overload so I wrote down everything Bull, Rick, Dave and Leo told me from the day.  Watched Rick, Bull, Dave and several other ECG lifters (Adam, Veronica, and another impressive female lifter) train during lunch.  Rick worked up to 150 for a trip in the snatch and did snatch balances with 125.  That was awe inspiring.  My guess is that we performed about a 1000 repetitions of various movements with a bar and 95lb barbell.

2.1.09 - 2nd day at USAW Club Coach course.  Lots of drill work.  Worked a lot with Rick.  He mentioned that he uses a 1 and 3/4" sole on his shoes - in comparison to most shoes which are 1 and 1/2".  He mentioned this to me as he thought it might help me get into the hole better with my squats/snatches/cleans.  If anyone has any thoughts on that, I would greatly appreciate it.  I could actually buy 2 pair of custom made shoes for the price of one pair of addistars.  Again, I reckon we performed about 500 repetitions of various movements with a bar and a 95lb barbell.

2.2.09 - did absolutely nothing.  completely messed up from the 2 days of fun and 12 hours in the car.

2.3.09- decided to repeat the previous week to work on the things everyone showed me from this past weekend.  I think it will pay major dividends.

Did Kata w7repeat wo1 - 75%

Did my roller and yoga.

Then started with snatches.  I did them from progressively lower hangs until I was pulling off the floor.  Did 45x5, 75x4, 95x5, 115x5, 135x5, 155x5, 165x4.  These felt great.  I worked on relaxing my grip until I punched it out overhead.  I also worked on high elbows while I was pulling myself under the bar. I also worked on NOT bouncing the bar off the crease in my hip.  I did not that bent my arms a little bit during the pull, but I think I'm on the right path.  I'm still not jumping, but I'm getting closer.

Here's the footage:

http://www.youtube.com/watch?v=bJK_TOQ9ZHE&feature=channel_page

After that did push press behind the neck.  Went 95x5, 135x5, 185x5, 205x5, 235x5, 255x5.

After that did squat. again went light to let everything below the hip heel up.  Went 135x5, 225x5, 315x5, 225x5.

After that did snatch pulls.  Dave Miller told me to lighten up on this movement and work on exploding upwards with the bar.  I went 135x5, 235x5, 235x3, 265x3, 285x3,

here's the footage:

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

After that did Overhead Squats.  Went 95x5, 135x5, 185x5, 205x5 (PR), and 135x5.

Here's the footage of the top two sets:

http://www.youtube.com/watch?v=Z-Zp8ho6IiA&feature=channel_page

After that did 3 sets of ghey crossover thingys on this new machine at the gym.

After that did ABS.

2.4.09

Started with roller and yoga.

Then went to cleans:  Did 45x3, 95x3, 135x3, 185x3, 205x3, 235x3, 270x2, and 225x5 hang power clean.  I'll youtube the footage later.

After that did Push press: went 45x5, 95x5, 135x5, 185x5, 205x5, 205x5.
After that did Front Squat: went 135x3, 225x3, 275x3, 315x3, 340x3, 275x3.
After that did Clean pulls; again, followed Dave Miller's advice and lightened this movement and worked on jumping and exploding at the top.  Went 135x3, 205x3, 315x3, 345x3, 355x3, 315x3.  I'll youtube the footage later.
Then did 72 presses with a 24kg 6R6L without setting the bell down.  Pretty tough actually without setting the bell down.
After that did some abs, rolled, and some yoga.

All the best,
 Arden

[Jack]

Thanks for the awesome report and vids Arden, thanks. The sawing and axing is incredible; Axeman indeed. How do you position the saw so, for the thin slice and stat straight, AND apply al the force. Your precision with the axe combined with the force applied is incredible. You could hit a bug sitting there, it would seem.

I'm thrilled you're attending the lifting coaching. your lifting shows constant improvement. About the custom high heel shoes, I personally don't think you need them, or "spoil" yourself with them. Better work on the lifts for a good while first. I think the advice to lighten up on the pulls is spot on, better to use them for technique. I saw you do some hang cleans at the end of a session as a finisher (great idea), where you loaded too heavy, I can't find them. The same advice would apply, to strip load to the point where you can use good technique.

Thanks for posting Arden,

Sjaak

[Arden Cogar Jr.]

Sorry I've been derelict in reporting.  I had a week prior to vacation. Then vacation.  And now I'm finally back to normal.

Haven't missed any training at all the past few weeks.  More event training that weight except while on a Disney Cruise.

Next week I'm starting a new microcycle 4 weeks of 3 day gym work and 4 day event work.  Only one of the three days has me doing the full lifts.  The other two days are power movements to increase my Rate of Force Production for my sport.  Need to move that stuff as fast as I can.  I'll record the full movements when I do them.

Instead of writing everything I've done for the past three weeks, I'll start anew next week when I start the new program.

All the best,
 Arden

[Matt Erdman]

Event training on a cruise ship woulda been cool...

[Arden Cogar Jr.]

Event training on a cruise ship woulda been cool...

That woulda been wicked cool. 

I did take a handle with me and I swung it on the balcony in our state room.  And I also took it with me to the fitness area and swung it when no one else was in there with me.  Don't wanna scare the local.s

Just had a pretty good session.  I'm rehabbing some stuff before I start my next macrocycle.

Started with power snatches working on RFD.  Went 45x3, 75x3, 95x3, 115x3, 135x3, 165x2, and 185x1.  Just working on moving the weight as fast as I can.

Then went to power cleans.  I was working on catching the weight in a 1/4 to 1/2 squat.  I normally catch my power cleans with straight legs.  I warmed up with 135x5, 185x5, 225x3.  Then went to 255.  I proceeded to do 11 reps with that weight in approximatley 3 minutes.  I did doubles at first.  Did 4 sets of doubles with about 20 to 30 seconds between the doubles. Then I did 3 singles with enough time to readjust the weight.  I recorded the first two reps.  Again working on RFD.  The only reason I stopped the carnage was I tore a callous on my left hand.  I was pretty pleased to be moving the weight as fast as I was and I brough the thigh brush back (thanks Sjaak).

After that did some back squats.  Again working on RFD.  Went 135x3, 225x3, 315x3, then 335x3.  I tweaked something in my right "tear drop" again. I'm going to stop back squatting for a few weeks.  That muscle is not aggrevated when I front squat or when I OHS.  Weird.

After that did some RDLs.  About 10x10 at 135.  Just getting a good feeling.

Then did some band shoulder rehab stuff.

Then abs. Then my yoga and tai chi and back to work.

All the best,
 Arden