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

[Arden Cogar Jr.]

Week  before the ECG I did two sessions. 

October 14 - went snatch with 75x3, 95x3, 115x3, 135x2, 165x1, 185x1  Then went Clean and Jerk with 95x2, 135x2, 165x1, 185x1, 205x1, 235x1, and 255x1.

October 16 - went snatch 75x3, 95x3, 115x3, 135x2, 165x1.  Then went C&J with 95x2, 135x2, 165x1, 185x1, 205x1, 235x1.

Competed on Sunday - October 19.

Back in the gym on Tuesday - October 21

I've decided to stop doing all power versions of the olympic lifts, so I had an interesting session of fun misses.

Started with roller and yoga.

Then went with Squat Snatches - did a Tall/Hang snatch followed by a snatch from the floor.  did 75x3, 95x2, 115x2, 135x2, then did 165 for 3 sets of 2 - missed a couple reps, but kept on going til I got 2 good ones.  then did 135x2.

Then did Overhead Squats.  135x5, 165x4, 185x3, 205x2, 225x1.

Then did Snatch Grip Push Press. 135x5, 185x4, 215x3, 235x2, 255x1.

Then did Snatch Pulls. Finally understand high elbows on Snatch Pulls.  I can't believe I didn't until this session. I'm sooooo slow in finally getting the purpose of this movement.

Did 135x3, 185x3, 225x3, 255x3, 265x3.

Then Benched.  did 135x10, 185x10, 225x20.
Then did three sets of Arms.
Tried to do some kettlebell swings, but saw Buddha
Then did abs.

On Wednesday October 22, did the following:

yoga and roller.

The did Full Squat Cleans.  75x3, 95x3, 135x3, 165x3, 185x3, 205x3x3.  Again, I missed a few of the 205 and that was more of losing it by my hand coming off the bar.  But I'll get the hang of it eventually.  Kept on doing the weight until I got 3 clean reps.

Then did front squats: 135x5, 225x5, 275x4, 315x3, 325x2, then did a negative with 365 and held it for 5 to 7 seconds.  Buddha gave his regards.

Then did some EDT push presses.  Warmed up with 95x3, 135x3, 185x3.  Then did 205 for as many reps as I could in 5 mintues.  Did set of 5,4,4,3, and 4 before 5 minutes was up.

Then did some clean pulls.  Again, it was like a light went off. I finally understand "high elbows" and pulled the bar explosively and slightly above navel height.  Went 205x2, 285x2, 315x2.

Then did 3 sets of pullovers.

Then did some cosmonaut sit ups, get ups, and abs.

more yoga.

Friday - October 24.

Started with Yoga and roller.

Then did Snatch complexes - tall, hang, and full.  All going into full squat position.  Will youtube some it tonight.  I wasn't pretty, but I was doing pretty well, I thought.  did 75x3, 95x3, 115x3, then 135x3x3.

Then did squat clean complexes (Tall, hang, and full).  Went 135x3, 165x3, 185x3, 185x3. 

Then did some back squats.  Went 155x5, 245x4, 315x3, 365x3, 405x1.

Then did some sumo deadlifts. First time I've deadlifted in about six weeks.  Went 155x5, 245x4, 325x3, 415x2, 505x10.  Surprised me at how easy it was. I'll youtube it later.

Then did some upper body machine work.

Followed by abs.

More yoga and off to work.  I feel like I've been hit by a truck.  Awesome.

All the best,
 Arden

[Matt Erdman]

You're a strong dude! It looks like you will do well once you learn the lifts.

[Arden Cogar Jr.]

You're a strong dude! It looks like you will do well once you learn the lifts.

Thanks Matt,
  I've got a lot of strength training under my belt.  I'm a very gifted squatter and puller.  Not near as good at pressing (particularly bench press in relative terms);  Slowly getting my sea legs with jerks and push presses.  My sport requires a lot of rote training, so the repetitive nature of this type of training is right up my alley.  Moreover the whole body coordination and timing is exactly what I need for my sport.

Here's what I've done the past few days.

October 25 - lazy day, rolled and did some yoga and tai chi.
October 26 - Practice wood run.  Drove two hours, fell seven enormous pine trees, limbed them, and cut them to log lengths.  Then loaded about 40 13" to 24" in diameter 24" chunks into my truck and trailer.  Drove home (got a flat on trailer on the way home- that was horrible).  GPP at it's finest.  Likely burned a couple thousand calories actually physically working for nearly 6 hours.

October 27 - Practice wood run.  Did have the fall the trees, but bucked up 50 blocks and loaded and unloaded as many in my truck and trailer.  Again GPP at it's finest.

October 28 - A.m. workout.

Started out Yoga, Roller.

then went to snatch drills (Tall, hang, full - followed by a few drop snatches).  Again, missed a lot and kept on going until I got three good reps.  Did 75x3, 95x3, 115x3, then 135x4x3.  I'll youtube some of this later as I can't load them on my work computer.

Then did OHS - 95x5, 135x4, 165x3, 185x3, 205x1.  Really tired from all the GPP of the wood runs.

Then did Snatch Grip Push Press BTH:  95x5, 135x5x5.

Was going to do some snatch pulls, but my back and hammys are fried from the GPP of wood runs.

Then did some bench press: 135x10, 155x3x10.
Then did some arms.
Then did some abs.
Then more yoga and got to work.

Doing another wood run before I meet a witness this afternoon.  One more wood run this week. I'm getting really tired.

[Arden Cogar Jr.]

Here's some video footage from my snatch drills yesterday:

http://www.youtube.com/watch?v=7Itz9dmUFuA

Learning, I hope?

Wood run nearly killed me last night.

Off today, Will try to do some cleans tomorrow before I go on another wood run.

All the best,
 Arden

[Matt Erdman]

Hey Arden, it looks like your flexibility is getting good. If you aren't already, you should start doing shoulder dislocates with a dowel rod or something.

During the first pull in the snatch you need to get your head and chest up, as well as tightening your back. This is probably why you are losing it in the front.

[Arden Cogar Jr.]

Matt,
  I love my shoulder dislocates.  I also like lying with a 4" foam roller parallel to or right under my spine and taking my arms and doing a "snow angel" while keeping my elbows in contact with the floor.  Doesn't sound hard until you try it.

  Thanks so much for the advice on the first pull.  I'll work harder on that very issue my next session.

October 29 - nothing physical other than some yoga and foam rolling.  Very tired from all the GPP

October 30 - morning workout.

Did clean drills - Did a ton of tall cleans at the beginning of the sesion.  Started with the Bar, then 75 pounds for 5x3, then 95x3x3, then 115x2x3, then 135x2x3, then 165x2x3.  Then couldn't do the tall variety with the heavier weights, but did 185x2x3, then 205x2

Here's some highlights.  All input is welcome.

http://www.youtube.com/watch?v=m4S-VrBAXAQ

After that did some Front Squats - 155x5, 245x4, 325x3, then my body said no more pie.  that 325 brought out Buddha.

After that did some strict Military or Shoulder Press.  95x5, 135x4, 165x3, 185x2, 215x1

Then did some Clean pulls.  255x3, 335x2x3.

Then did some dumbell pullovers 3 sets.

Then did some abs and got to work.

Later that afternoon, after getting a witness ready for deposition, I did another "wood run."  Lugged, toted, and wrestled with large pieces of wood.  GPP at it's finest.

All the best,
 Arden

Hey Arden, it looks like your flexibility is getting good. If you aren't already, you should start doing shoulder dislocates with a dowel rod or something.

During the first pull in the snatch you need to get your head and chest up, as well as tightening your back. This is probably why you are losing it in the front.

[Arden Cogar Jr.]

10.31.08 did some broom stick drills.  Drops mainly.  Then did some yoga and foam roller.

11.1.08.  Did a lumberjack met-con workout at Crossfit WV's open house.  I ended up calling it "Babe the Blue Ox."  Cut a 13" white pine underhand, followed by 405 conventional deadlift for 10, followed by 40kg long cycle clean and jerk for 10 reps (5R, 5L).

Did a bunch of work with folk on rack position, starting position for cleans and deadlifts.  I hope to start teaching a monthly class on OLY lifting and basic (squats and deads) movements.  It was a barrel of fun.

Here's the youtube of the Babe.

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

[Shaun Le Conte]

The deadlifts looked so easy - like you could do 495 for 10 or more. Impressive! Interesting to see some of West Virginia too.