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

[Jack]

Hi Arden, the videos worked for me now!

I think your hang snatches are nicely done. From the hang position, bar above the knees, you're using the upper body as a rigid lever to accelerate the bar, ending up with your head and shoulders behind the hips at the top of the pull. I can't make out if you pull the bar along the thighs, wich would be awesome. Your snatch pulls from the floor in the second vid lack the efficient pull above the knees that your hang snatches do have. Could you replicate that pull there?

I think that in the "tall pulls" the weight you use is too heavy, and there is a tendency to kick the bar forward. You could select the weight so, that the bar moves strictly up not forward. You could start with an empty bar here to get the technique.

Do more full movements than partial lifts to gain flexibility. Strength you have plenty.

Sjaak Smorenburg

[Jack]

Oh bollocks I forgot, Happy Anniversary!

Sjaak Smorenburg

[Chris Ⓐ LeRoux]

Hi Arden, the videos worked for me now!

Youtube was probably just down the first time you tried.

[Arden Cogar Jr.]

Hi Arden, the videos worked for me now!

I think your hang snatches are nicely done. From the hang position, bar above the knees, you're using the upper body as a rigid lever to accelerate the bar, ending up with your head and shoulders behind the hips at the top of the pull. I can't make out if you pull the bar along the thighs, wich would be awesome. Your snatch pulls from the floor in the second vid lack the efficient pull above the knees that your hang snatches do have. Could you replicate that pull there?

I think that in the "tall pulls" the weight you use is too heavy, and there is a tendency to kick the bar forward. You could select the weight so, that the bar moves strictly up not forward. You could start with an empty bar here to get the technique.

Do more full movements than partial lifts to gain flexibility. Strength you have plenty.

Sjaak Smorenburg

Sjaak,
  I will throw some pulls into the end of my session today to try and get the acceleration you mention.  For some reason, when I go heavier, I lack that thrust and GRRRRR when I know I'm not trying to get under the weight.  Thanks for the input.  Means a lot and I will implement it.

  On my tall pulls and hangs, I only film the sets when I get over 60kg.  I start with the bar, then do 30, 40, 50 for a 2 sets of 3 - sometimes 3 sets of 3.  I'll film some of the lighter sets today to get some input.  I'll definitely concentrate on keeping the bar on my quads as I'm shrugging up.  Thanks.

  Today's session has snatches, followed by C&J, then back squats, followed by some form of Pull.  I'll do snatch and clean pulls and have my wife film them to make certain I'm doing them right and I'm getting violent at the top.

   Doing the full movements is something completely new to me. Honestly, I posted a thread here and on fortified iron trying to get some insight on how I can get under the bar.  Gary Valentine, Chris, et. al suggested I do Tall and hang versions as drill work, then finish off with full movements.  I'm trying my best.  It's just going to take time.

Thanks so much for the time and effort.  I'll give it all I have.

All the best,
 Arden

[Jack]

   Doing the full movements is something completely new to me. Honestly, I posted a thread here and on fortified iron trying to get some insight on how I can get under the bar.  Gary Valentine, Chris, et. al suggested I do Tall and hang versions as drill work, then finish off with full movements.  I'm trying my best.  It's just going to take time.

Thanks so much for the time and effort.  I'll give it all I have.

You're doing great Arden, your workout set up is fine! Your persistence and patience will do the rest.

Sjaak

[Arden Cogar Jr.]

   Doing the full movements is something completely new to me. Honestly, I posted a thread here and on fortified iron trying to get some insight on how I can get under the bar.  Gary Valentine, Chris, et. al suggested I do Tall and hang versions as drill work, then finish off with full movements.  I'm trying my best.  It's just going to take time.

Thanks so much for the time and effort.  I'll give it all I have.

You're doing great Arden, your workout set up is fine! Your persistence and patience will do the rest.

Sjaak

Thanks Sjaak,
  I'll stay the course and keep on the program.  I hope it makes me lightening quick and strong.  :-D


  Been a few days since I reported.

ON 11.7.08 , I had an interesting session.

Did some yoga and roller to start out.

Then did me some snatches.  Can't go wrong with that, now can we?

Went 45x2x3, 75x2x3, 95x2x3, 115x1x3, 135x1x3 (these were all Tall, Hang, then Full).  Then I did 165 for 2 sets of 2 for full movements.

here's some highlights

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

After that, did some clean and jerks.  Did two reps with the cleans - a tall variety and full variety both with jerks.

did 95x2, 135x2, 165x2, 185x2, 205x2.  Was going to go to 235, but something gave me some reasoning skills.  Moreover my right knee was feeling a bit creeky, so I gave on the idea.

After that, I tried to back squat and realized the volume of the previous stuff was just stupid.  Only did a few sets.  Did 155x5, then 245x5, then went back down to 155 for 3 more sets of 5.

Then did some clean pulls - 205x3, 315x3, 335x3, 335x3

Here's the footage from the clean pulls:

http://www.youtube.com/watch?v=aFtWnZHs-WY

After that, I think we did some bench, and some other foofy movements.  Don't remember the weights or reps.  Kinda immaterial really.  We may have actually done a curl of some sort.

Then did some abs, rolled, did me yoga and went on a feeding frenzy.

On 11.8.08 - did a kettlebell workout with the wife. she used a pink akc 8kg and I used a 24kg.  We did a lot of snatches, LCCJ, get ups, sling shots, halos, sumo deadlifts, front squats. tons of single and two handed swings, etc.  All told, we spent about 35 minutes keeping our heart rates between 125 and 160.  Except for the sets of snatches where I went to 20 reps L then R.

On 11.9.08 Did nothing but foam roll and yoga while I was watching football and bad TV.  Even sat through 3 hours of Oxygen programming to up my husbandly points.  :-D

on 11.10.08 began my new KATA program. Sweet Jesus she's a beauty.

Started with roller and yoga.

Then went to my snatches.  Program called for 4 sets of 4 with top sets at 70% for 5 reps.  So I warmed up with the bar.  Then did 5 reps with 75 in the following fashion - Tall, Tall, high hang, below knee hang, full.  Did that progression with 75, 95, 115, and 135.  Then did it with 155 except I didn't attempt talls.  Just did varying hang levels.

I'll youtube it tonight.

After that, did 5 sets of 5 with 70% (2 top sets) of Behind the neck Push Press.  Did 95x5, 135x5, 185x5, then 225x5, 225x5.

After that did 6 sets of 4 with 70% (2 top sets) on back squat.  Did 135x4, 225x4, 315x4, 365x4, 365x4, 315x4 

I recorded one of the squat sets for fun.

Then did snatch pulls.  Was to do 70% (two top sets for 4) for 4 sets of 4.  So did 205x4, 255x4, 255x4, and 205x4. 

Will youtube some of it later.

After that, did 4 sets of 8 with 2 sets being 70%.  Did 135x8, 165x8, 165x8, 95x8.  Buddha gave his regards on those two sets with 165. That was a nice touch to the KATA. Really lambasted me good.

After that did 4 sets of 12 various ab movements. 

Did some yoga, rolled, and got to work.

I'm going to clean up the barn tonight so I can start my event training.  Yeah baby. Time to get fast and scary.

All the best,
 Arden

[Arden Cogar Jr.]

Here's some video highlights from today.  I"m sure Coach Handy will cringe on how I do my sets of 6 (tall, tall, hang, hang lower, ground).  Couldn't do it with the top sets.  Hand to go hang, hang lower, hang lower, hang lower, ground.  They're awesome.

http://www.youtube.com/watch?v=I4rDrC0PDHk

The young lady in the background is as strong as a bull moose.  She squatted 255 Raw at a USPF comp last year and deadlifted 335.  She benched 165.  She's about 5'10".  Very strong and determined. 

Here's  a sample of my top sets on the squat and pulls.  Only 365 in the squat.  And 255 on the pull.  I tried to see how high I could pull the first two reps?  I think I could get under that pretty easy.  That's a goal of mine.

http://www.youtube.com/watch?v=6ExtRdWbi9w

All the best,
 Arden

[Arden Cogar Jr.]

11.11.08

Did roller and yoga to start out.

Started out with Squat Cleans.  Did then under the Tall to floor or top to bottom format.  Did Tall, High Hang, lower high hang, below knee hang, and then from the floor.  The 185 ended up being more of high hang than a tall, but I'm pleased that I'm starting to jump under.

Went 95x5, 135x5, 185x5, 185x5.

After that, did some push presses.  Went 95x5, 135x5, 185x5, 205x5, 205x5. 

After that did some front squats.  Went 135x4, 245x4, 295x4 (saw Buddha), 245x4, 245x4, 245x4.  Those were hard. Something about the pre-fatigue of the squat cleans is just lambasting my ability to front squat effectively.

After that did some Clean Pulls.  Went 205x4, 315x4, 365x4, 365x4, 315x4.

Here's some highlights from the squat cleans and clean pulls:

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

After that did some Kettlebell presses.  Did 24kgx8, 32kgx8, 32kgx8, then 24kgx8.

After that did some abs.

Then more yoga and roller and off to work.

All the best,
 Arden