Topic: Axeman who likes to Olympic Lift training Journal

[Arden Cogar Jr.]

OH, and one other thing that would make my home gym complete is a wood burning stove with a blower!!!  The wife has promised me that we will have one installed this Fall.  So I've got to tough out the next three months and bide my time between Firebreather Gold (the hopeful name for our barbell club at Firebreather Fitness Crossfit; an ECG satelite), the Charleston YMCA, and the frozen MHS (my gym).   

1.9.10 - Tried to event train.  Epic failure.  Lungs are not ready to handle what I want to put them through.  I limited myself to 50+ hits on a brutal 20" tulip poplar standing block and called it a night.  I kept the tempo at about 80% intensity and kept the volume very low.  I'm going to NOT event train and keep my weight reps low until I've healed up.

here's some highlights:

YouTube - Broadcast Yourself.

It's about 13 degrees outside right now.  Maybe 30 in the bar.  About 85 if you're in a 4 foot area around my kerosene heater.  :D

I might have to invest in another one when my lovely wife's not looking.

All the best,
 Arden

[Arden Cogar Jr.]

Got up early on a Sunday morning for some trainnig. Good lord, I'm nuts.

Turned the heat on at 7 a.m. and came back to the house for roller and yoga.

Then went back over, bundled raring to go. Lungs still feel heavy from the pneumonia, but I'm getting better. I'm strong, but have no wind at all. So kept reps low to keep my heart rate low.  I found that drinking coffee during the session in the sub 30 degree temps really helped me a lot. I'm going to do that from now on!!!

Started with snatches. Went 20x2, 40x2, 60x2, 70x2, 80x2, 90x2 - was very pleased with the 90x2.

Then did cleans. Went 70x2, 100x2, 120x2, 130x2, and 140x2 (missed the 2nd at 140).

Then did BTH jerks. Went 40x2, 70x2, 100x2, 120x2, 135x1/F, 148x1/F.

Strength's returning, so I'm feeling good. Can't get my heart rate up too much though.

Then did squats. Went 135lbx5, 225x3, 315x3, 315x3. Kept it light. Again to keep the HR down.

Then did clean deads with a duck stance. Went 140x3, 195x3, 215x3, 245x3.
The 195 went up reallly fast. I was surprised about that. The 215 was okay heavy. The 245 was pretty heavy.

After that did some two board 135lbx10, 225x5, 275x4, 225x10.

Then abs.

Here's some highlights:

YouTube - Broadcast Yourself.

Gonna take a nap and event train a little bit if all goes well.

All the best,
Arden

[Arden Cogar Jr.]

Did some light event work tonight while my youngest did some stepper and light kettlebell work.

Just some climbs.  The lungs can't take any amount of intensity right now.  Gotta heal up for a festive weekend of chip making.

Just some highlights:

YouTube - Broadcast Yourself.

All the best,
  Arden

[Arden Cogar Jr.]

Okay, here's my pneumonia rehab report from today.  Still limiting the reps.

1.11.09 - wood run after winning a motion for summary judgment.  Got around 50 tulip logs between 17 and 11".  Mostly smaller stuff.  But it damn near killed me doing it.  Could not chop when I got home.  just too tired.  Lungs still not right yet.

1.12.09 - woke up this morning feeling better.  Left knee is a bit wonky, but okay.  Can deal with it.  It's just a little sore.  I'm still keeping the reps low because I can't get my HR up too much without having to cough.  But it's getting better.  Strength's there.

Started with roller and yoga.

Then did block power snatches.  Went 20x2,40x2, 60x2, 70x2, 80x2, 90x2, 100x2, 105x1/1
Then did high block - 60x2, 75x2, 85x2F
Then did OHS - 70x3, 90x3, 100x3, 100x3
Then did low bar back squats.  Went 135x3, 225x3, 315x3, 405x3, 500x3 - it was soooo easy, I felt like doing it for 5.
Then did snatch pulls 100x3, 128x3x3
Then did 4 board - 135x10, 225x5, 315x4, 365x3
Then did abs.

Then rolled and did more yoga. Then went to meet a client about winning my motion.

here's the highlights-

YouTube - Broadcast Yourself.

Teaching a barbell class tonight at Firebreather Fitness.  Pretty excited about that.  Will work on barbell snatch and the associated lifts for the snatch.

[Arden Cogar Jr.]

1.12.10 p.m. - went to Firebreather Fitness and coached 7 folk on some finer points with barbell snatching.  Had an absolutely fantastic time.  I must have snatched 95 and 135 around 40 or 50 times demonstrating stuff - and it didn't hurt at all!  A lot of fun for me. I'm looking forward to doing this twice a week.

1.13.10  Had a really cool session last night with Kiara (my 12 year old).  I got her some Pendlay Do-Wins for Christmas and she took them on her maiden voyage.  I did some very low volume event work while she lifted - my lungs are almost healed, yeah!!!!.  She did some front squats, back squats, clean and jerks, split snatches, and pull ups. Then she spent about 10 mintues beating the crap out of softball on her hit around.  Very proud papa.  OH, and after she hit her softball for a while, she single hand sawed a 14" pine log.  She had to stop 4 or 5 times to make it through, but it was great seeing her do it.  I loved it!!!!

I know we need to work on her rack position and a lot of finer points, but I'm simply tickled to death she's taking an interest. I try not to coach her to much, because she gets a bit frustrated with me.  So I do my best to keep her tight, right, and free from injury.  Hence, she's using play weights until she gets a bit more serious.  That said, she was easily  deadlifting 60 kilos for sets of 5 at the end of the session.  That's something I reckon she gets pretty honest. 

 

YouTube - Broadcast Yourself.

all the best,
 Arden

[Arden Cogar Jr.]

1.14.10  Beefcake was epic.  Lungs are finally good.  I feel almost 100%.  Just a bit stuffed up in the head, but otherwise good.

Started with yoga and roller.

Then did box cleans.  Went 40x3, 70x3, 100x3, 120x3, 125x3, 130x3, 135x3.  Was pretty pleased that I got the weights, but I was cutting some of the pulls short.

Then did some clean drills.  Went 70x2, 100x2, 110x2, 120x2 - and just gotta love the 2nd rep with the 120.  She was epic.

Then did push presses,  Freakin gettin strong on these for some reason.  Went 40x5, 70x5, 100x5, 110x5 (which was a PR), 120x4.75 (which was another PR),

Then did front squats.  135lbx3, 225lbx3, 275lbx3, 295lbx3, 315lbx3 - which was hard.  Likely because of all the cleans previously.

Then did clean pulls.  went 120x3, 165x3x2.

Then did 2 board: went 135x10, 225x5, 275x4, 275x10.
Then abs, more yoga and roller.

GPP for tonight - cleaning for time.

Here's some highlights:

YouTube - Broadcast Yourself.

[DAVE PETERSON]

     Arden ,

 I'm glad to hear that your lungs are clearing and you feel almost 100% again . Back in high school I wanted so bad to make the wrestling team,but a nasty case of bronchitis , almost pneumonia put that on the back burner. If one has no "wind" then wrestling can't be part of your life . Today I've got to go back down into the basement and my platform and my 25 yr old York set . It's been a while since training has been a consistent part of my life,but I've been training since 1962 , so why quit now !

Will you be going to the Arnold this year ? If everything goes well I do plan on making the trip , it is quite the show no matter what venue or sport you check out !

 Regards,

Dave Peterson,Michigan LWC

[Arden Cogar Jr.]

Dave,
  Wow, since 1962?  That is fantastic!!  We might make it up to the Arnold.  Depends upon school for Kiara, but I hope so.

oh wow,  hard weekend of event training with some good friends.

1.15.10 - Lots of event work.  High volume.  Good intensity.  Worked on it until 4:00 a.m. on Saturday morning.  Just highlights.

YouTube - Broadcast Yourself.

1.16.10 - more event work. High volume.  Good intensity.  Lots of hits and strokes.  Just highlights.

YouTube - Broadcast Yourself.

Completely wasted on 1.17.10, but took a nap, watched football, then went over to the barn for some deloading.

Went sntach - 20x3, 40x3, 70x3, 75x3, 75x3
Clean - 70x3, 100x3, 100x3, 100x3
Press - 40x5, 70x3x5
Squat - 135x5x5
Sumo Deadlift 70x5, 120x5, 170x5
Push ups 3x20
Abs.

YouTube - Broadcast Yourself.

Soooo looking forward to deloading week.  Tons of event work really did a number on me.