Topic: Axeman who likes to Olympic Lift training Journal

[Arden Cogar Jr.]

1.27.10 I am soooo tired right now. Event trained til 9 last night, then got up at 4:45 to lift. The biggest problem I had was that I peeled about 10 logs last night. *uck me peeling tulip poplar this time of year is debilitating.

My training sucked this morning. I had visions of trying 145 off the box, but 125 felt like a ton of bricks. I did a very crappy double with it and missed the third. The camera didnt' record it and I'm glad. It was heaving at it's finest. I did do 115 for several triples and it was not easy.
Then did high box cleans 75x2, 105x2x3
Then did push presses. I did 105 for 5 sets of 5t. It was easy, but I got tried 120 after the first set of 105 and said "*uck this."
Then did front squats. I ground out a bunch of sets up to 365lb for a shallow triple.
Then did some light clean pulls as I had no go at all. If I feel up to it tonight, and Kiara goes over to the barn with me, I might finish the clean pulls and do my board presses. Just to see. Then I'll play with the bells.

So tired right now. Need a nap.

here's the highlights from the crap this morning

YouTube - Broadcast Yourself.

[Arden Cogar Jr.]

1.28.10 Rest day and date night with the wife.  Yeah.  Did roll and do some self myofascial release.  Also did a yoga session. Can't help myself these days.

1.29.10  Lots of rolling and self myofascial relief.  I've fallen in love with Lacrosse practice balls.  They're really hard rubber.  They give, but not as much as a pinky ball.  And they don't slide on our hard wood floors like a baseball.  They are just right.

Did some event training.  Fun stuff.  Chopped and sawed myself into submission.

YouTube - Broadcast Yourself.

Tomorrow is a big lifting session.  Gonna sleep as much as I can tonight.

All the best,
 Arden

[Arden Cogar Jr.]

1.30.10 - whoa, epic beefcake!!  My CNS must be friend from the high volume event training.  As a result, my dynamic strength absolutely sucked this session, but my absolute strength was through the roof. 

Roller and Yoga to start.  The goal with the session was to get my hips through at the top of the pulls. Started with snatches.  Did some slow snatch grip RDL with exaggerated extensions to start.  After that, started my warm ups and my right knee was not feeling up to snuff, so I decided to do power movements.

Went 20x3, 40x3, 60x3, 75x3, 95x3, 105x2, 105x2, 105x2.  The 105 was pushing my limits today. I had hoped to get triples, but it was not in the cards today.

Then did Cleans.  Again, started with slow clean grip RDL with exaggerated extension to start.   For some reason, my dynamic strenght was not there today. I had hoped to go 145x3, but it wasnot going happen.  Went 75x3, 105x3, 125x2, 135x2x3.  The 135 for doubles really taxed me.

Then did behind the neck jerks.  Went 75x3, 105x3, 125x3, 135x3, 145x3PR.  Was stoked about the PR.  The 135 was actually a PR and felt really light, so I tried  145.  it was very easy. 

Then did front squats.  135lbx5, 225x4, 295x3, 315x2, 335x1.  Very easy.

Then did sumo deads.  Went 120x5, 160x4, 200x3, 250x2, 280x8.  This was very easy and I forgot to put on my belt before I did it.  So technically, it's a PR minus the belt.

YouTube - Broadcast Yourself.

After that did 2 board: went 135lbx10, 225x5, 295x3x5.

Then did abs.

Here's highlights of the session:

YouTube - Broadcast Yourself.

If all goes well and I'm not too sore, event training tomorrow!!!

All the best,
 Arden

[Jim Moser]

Stop pulling up on your pulls. When doing the lifts all you do is shoot your hips and go under.  What you are doing will make slower and weaker. I posted a sequence of my son age 11 on the forum, look at pic 3 and 4 it can not be done better the that. I Hope this makes sense and helps.


Jim 

[Arden Cogar Jr.]

Stop pulling up on your pulls. When doing the lifts all you do is shoot your hips and go under.  What you are doing will make slower and weaker. I posted a sequence of my son age 11 on the forum, look at pic 3 and 4 it can not be done better the that. I Hope this makes sense and helps.


Jim

Thanks Jim,
 I saw the sequence of your son, very awesome.  But I'm not understanding what you mean by not pulling up? What does "Shoot the hips mean?" I apologize, I'm a complete novice, so I'm learning the best I can. Thanks in advance.

All the best, ARden

[Arden Cogar Jr.]

Had some epic  beefcake this a.m. in the 4 degree weather. Yeah baby.  Just call me a Yeti......in rehbands.

Started with yoga and roller.

Then over to MHS, for some block power snatches.  Trying to sort out how to get my hips through without bumping the bar and looping my bar path.  I think I may have sorted it out.  Maybe.  As best I can describe, the hips come through and legs go straight when the bar goes weightless and is actually about lower chest height (elbows high), when the hips are completely extended.  I always thought the hips would extend completely  much sooner.  And again, I could be completely wrong.

Anyway, did my slow mo  snatch RDL with exaggerated extension with 70kg for a few sets. Then did box power snatches.  Went 20x3, 40x3, 75x3, 90x3x4.

Then did OHS.  Went 75x5, 95x5x3.
Then did Front Squats: Went 135lbx3, 225x3, 275x3x3
Then did snatch pulls: 100x3, 120x3x3
Then 4 board: went 135lbx10, 225x5, 315x5x3
Then abs.
Then off to day of depositions.

Here's the highlights:

YouTube - Broadcast Yourself.

[Owen Duguay]

Arden:  what does the exercise 2 board or 4 board mean.   What is this exercise for.   How do you do it.   Thanks.

[Arden Cogar Jr.]

Arden:  what does the exercise 2 board or 4 board mean.   What is this exercise for.   How do you do it.   Thanks.

Owen,
   the 2 board and the 4 board is me doing bench presses, or lying on the floor in my power cage, and placing boards on my chest and doing limited range of motion bench presses.  The 2 board is 2 2x4" thick - about 3".  The 4 board is 4 2"x4" thick, or about 6".  The 2 board is very similiar to doing a floor press as my triceps on are the ground when the bar touches my chest - damn long arms.  Oh well.  Even the 4 board results in me having a good 4 to 6" range of motion.

  The idea behind doing these movements is to improve my overhead lock out strength.  And it's working.  Or at least I think they're working.

  Bench pressing wrecks my shoulders.   But doing these limited range of motion movements does not. 

  I hope that explains it?

All the best,
 Arden