View Full Version : Timbersports Athlete's quest for quickness

Arden Cogar Jr.
01-03-2010, 01:50 PM
Got some awesome beefcake today in the clean MHS.

Started with yoga and roller.

Then off to MHS for block power snatches. Went 20x3, 40x3, 70x3, 80x3, 90x3, 90x3, 90x3, 70x10.
Then did OHS. Went 70x5, 90x5, 90x5, 90x5.
Then did back squats. Alternated high bar and low bar. Holy crap, I reckon I could squat 600 low bar now. I went 135x5, 225x5, 315x5, 405x5, 405x5, 315x5.
Then did snatch pulls went 100x3, 120x3, 120x3, 120x3. Noticed something watching the vid - I'm coming off my heels when the bar is at mid thigh - bad. So I now know to hold it longer. I'm getting there.
Then did 2 board. Went 135x10, 225x5, 275x4, 295x3, 315x3, 275x10
Then did 5 sets of ring pull ups.
Then did russian twists.
Then more yoga and back over to finish Kristy's stepper and drag some wood in for tomorrow's event training.

Here's some highlights:

all the best,

Arden Cogar Jr.
01-05-2010, 03:07 PM
Well, got the stepper together and the gym cleaned up. But my body said "no mas" when a sinus/lung infection settled in. Tried to work yesterday, but it sucked. Took today off and tried to work from home. Ended up eating for time. Tried some mobility and foam rolling, but got dizzzy. Not fun. hope this ends soon.

All the best,

Arden Cogar Jr.
01-08-2010, 09:25 PM
Let's see 1.4.10 - pneumonia sets in tried a z-pack. Felt like hell and was fevered.
1.5.10 - took day off work, stayed on couch, did nothing, got no relief at all. Fever did break in the late afternoon. But lungs were more congested than I could ever recall. Pale complexion felt like death.
1.6.10 - tried to work, end up at Doc's in early afternoon - diagnosed pneumonia, prescribed leviquan and prednisone on a tapering dose. Pale complextion felt like death.
1.7.10 - started to feel human again. Could actually laugh without coughing. Worked half day. Prednisone turned me into a crack baby, so I ended up cleaning and doing 12 loads of laundry. Any time the HR approached 100, I had to sit down.
1.8.10 - went to lung doctor, got an albuteral lung treatment (script for them - oh my). Comebine that with Prednisone and I was Hammy the Squirrel - just a 245lb verion that moonlights as a lawyer/timbersports athlete. Finally decided to train, but kept reps down in order to keep HR under 120 to avoid coughing.

Started with roller and yoga.

Then went over to the barn. It's 13 degrees outside and only heat source is torpedo heater. So as long as I stayed with a 4 foot radius, I was breathing warm air.

Started with Box Cleans. Went 20x2, 40x2, 70x2, 100x2, 110x2, 120x2, 120x2, 120x2.
Then did high box cleans: went 70x2, 100x2, 110x2, 110x2.
Then did push press: 40x3, 70x3, 100x3, 110x3, 120x3 - this shocked me. That is not from, if not, a PR. And it was easy.
Then did front squat 135lbx3, 225x3, 275x3, 295x3.
Then did clean pulls 120kgx3x3. All I worked on here was trying not to bump the weight when I got it to the top of my thighs.
Then did 4 board; 135x10, 225x5, 315x5.
Then went inside and did abs/yoga

Here's some highlights:


all the best,

Alex Bond
01-08-2010, 10:06 PM
Damn, those high box cleans were scary explosive. I notice you do the open mouth thing when pulling, when did you pick that up? What kind of difference do you think it makes? Good stuff.

Arden Cogar Jr.
01-08-2010, 10:38 PM
Damn, those high box cleans were scary explosive. I notice you do the open mouth thing when pulling, when did you pick that up? What kind of difference do you think it makes? Good stuff.

Thanks for the kind words. It's been a long time coming. As my coach tells me, I'm finally starting to move weights I can't curl. Ghhhessh, tough love kitty.

To answer your quesiton, my coach told me to get as much distance as I can between my chin and my tail bone during the 1st pull. I watched a bazillion videos on line trying to figure it out. Then I noticed a lot of the elite lifters open their mouths and really stretch their jaw and don't close their mouth until their at the top of their pull when they are "crushing an orange with their chin and chest."

For me, it makes a big difference. It lines me up. I'm also a big advocate of FMRS and Z health and those chin maneuvers do more than what we think. I can't in any way describe it intelligently, but I find myself doing it all the time.

It's helped me. That's about all I can really say. I've gone from really really bad to almost not to bad. And a long way to go.

All the best,

Arden Cogar Jr.
01-09-2010, 07:44 PM
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:

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 Cogar Jr.
01-10-2010, 12:16 PM
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.

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:


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

All the best,

Arden Cogar Jr.
01-10-2010, 05:16 PM
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:

All the best,

Arden Cogar Jr.
01-12-2010, 08:44 AM
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-

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

All the best,

Duke McCall
01-12-2010, 09:04 AM

I saw you on TV over the holidays. Did one of those: "Hey, I know that guy" double-takes. I was impressed. I do not follow timbersports very closely, but I enjoy watching them almost as much as I enjoy cutting and splitting my own firewood.

Keep up the good work.


Arden Cogar Jr.
01-12-2010, 10:52 AM
Thanks so much for the kind words Duke.

I love my silly hobby. So much of what we do in our everyday lives is so sedentary. Most of us on here are serious about our fitness, but there's just something about physical labor that is the most rewarding met-con. If that makes any sense?

My event training is great fitness. But the wood gathering and "wood runs" as I call them are almost debilitating. I had envisioned chopping when I got home from a wood run last night, but it was all I could do to stagger into the house, shower, eat and collapse on the couch beside my ailing wife and incredibly supportive grey bearded black lab.

Nothing like a good bit of hard physical work to make one feel human. Enjoyable. Rewarding. And fun in a sick sadistic way. :D

All the best,


I saw you on TV over the holidays. Did one of those: "Hey, I know that guy" double-takes. I was impressed. I do not follow timbersports very closely, but I enjoy watching them almost as much as I enjoy cutting and splitting my own firewood.

Keep up the good work.


sarena kopciel
01-12-2010, 03:11 PM
Glad you are feeling better Arden.

Arden Cogar Jr.
01-12-2010, 06:15 PM
Glad you are feeling better Arden.

Thanks Sarena. You and me both. I'm slowly returning to myself. Slowly.

All the best,

Derek Simonds
01-13-2010, 03:24 AM
Glad to see you are back in the land of the living. Pneumonia is nothing to play around with.

Arden Cogar Jr.
01-14-2010, 01:49 AM
Thanks Derek, the complicating thing for me is that I have asthma. Once it gets into my lungs, whoa, forced down time. And I readily accepted it this time.

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.

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.


all the best,

Arden Cogar Jr.
01-14-2010, 06:34 PM
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:

Arden Cogar Jr.
01-17-2010, 05:30 PM
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.


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


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


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

Arden Cogar Jr.
01-18-2010, 06:13 PM
yoga and roller after work. Thinking about finishing my first pull in the snatch. Hope I'm closer now. I freeze framed some of these lifts and I think I'm getting closer to a better first pull. I think?

started with box snatch. Went 20x3, 40x3, 60x3, 75x3x5.
Then did tall box snatch. Went 40x2, 60x2, 75x2, 75x2
Then did OHS. Went 75kgx5x5
Then did back squat. Went 135lbx5, 225x5, 315x5, 365x5, 315x5
Then did snatch pulls. went 100x3, 120x3x3
Then did 4 board: 135x10, 225x5, 315x5x3
Then did abs.

Here's some highlights:

Good session as the wife trained with me. I loved it.

all the best,

Emily Mattes
01-18-2010, 09:06 PM
Arden, I could be crazy here, but I think your weight is moving prematurely onto your toes when you're pulling from the boxes and that may be why you have a tendency to jump forward sometimes.


Watching your event work is kick-ass. You were working out until 4:00am? I thought you old guys needed your sleep! :D

Arden Cogar Jr.
01-19-2010, 07:30 AM
Arden, I could be crazy here, but I think your weight is moving prematurely onto your toes when you're pulling from the boxes and that may be why you have a tendency to jump forward sometimes.


Watching your event work is kick-ass. You were working out until 4:00am? I thought you old guys needed your sleep! :D

Yes, that is my fundamental problem with my pulls right now. I've got to find a way to get onto my heels!!!! Thanks for noticing, just gotta find a way to get the weight onto my heels for that first pull and I'll hopefully be closer to not sucking as much. :D

And old guys event training at 4 a.m. is just silly. I felt it for two days afterwards. :D

All the best,

Derek Simonds
01-19-2010, 11:25 AM
Watching your event work is kick-ass. You were working out until 4:00am? I thought you old guys needed your sleep! :D

I agree on both parts with Emily. As a fellow old guy I definitely need my sleep. Glad you are 100% and glad your daughter is still hanging with you in the gym.

Jr's practice just got moved from Saturday morning to Friday night and my daughter was upset. Saturday mornings have been our time for the last two years. She would hang out with me in the garage gym and then go with me to BJJ. She doesn't want to give up that time with me. I made her a promise that her and I would continue to have just our time.

Arden Cogar Jr.
01-19-2010, 12:19 PM
That is awesome!!!! Enjoy that time, it won't last forever. I can't wait until my younger daughter takes an interest in WL. She will be a force to reckon with. But as of now, she's into crafting and eating. :p

I would consider myself immensely blessed if I had to do two independent sessions with each daughter because them working out together simply would NOT work.

All the best,

I agree on both parts with Emily. As a fellow old guy I definitely need my sleep. Glad you are 100% and glad your daughter is still hanging with you in the gym.

Jr's practice just got moved from Saturday morning to Friday night and my daughter was upset. Saturday mornings have been our time for the last two years. She would hang out with me in the garage gym and then go with me to BJJ. She doesn't want to give up that time with me. I made her a promise that her and I would continue to have just our time.

Arden Cogar Jr.
01-21-2010, 05:18 AM
1.19.10 - taught a barbell class at Firebreather Fitness - concentration was power cleans and squat cleans. Must have done close to a 100 reps with 60 kilos divided between the two movements.

Then got roped into doing the met-con - Chelsea. Made it 8 rounds of 6 pull ups, 12 push ups, and 18 air squats before I said no mas.

1.20.10 - lats and biceps were sore from the pull ups the previous night. But continued with normally scheduled session.

this session was at 5 a.m. as I had to be in Court pretty early.

Started with yoga and roller. Then did the following:
box cleans: 20x3, 40x3, 70x3, 100x3, 120x3x3 - the 120 should have been easy as it's about 65 to 70% - but for some reason, and I'm guessing the met-con from the night before fatigued me as it was hard. I should have lightened up. Live and learn.
Then did push press: Went 40x5, 70x5, 100x5x3. The 100 felt so easy I was tempted to go heavier, but didn't. I'm in "deload week."
Then did front squat: went 135lbx3, 225x3, 275x3, 295x3, 315x3.
Then did clean pulls: went 120x3, 165x3x3. Worked on getting onto my heels during the first pull. Still a long way to go on these.
Then did 2 board: went 135x10, 225x5, 275x3x4.
Then did abs:
Here's some highlights:

Got up this morning 1.21.10 and my lats and biceps are still sore - WTH? Man, I'm outta shape.

All the best,

Brian DeGennaro
01-21-2010, 05:35 AM
Wow, those cleans were better! Inconsistent with staying flat footed longer but much better! Those pulls were great too. Keep working that consistency and that speed through the middle, it'll get there.

Tip: on the pulls, try to focus on exploding hard enough to make the weights weightless, that ought to make some things click.

Arden Cogar Jr.
01-21-2010, 06:49 AM
Wow, those cleans were better! Inconsistent with staying flat footed longer but much better! Those pulls were great too. Keep working that consistency and that speed through the middle, it'll get there.

Tip: on the pulls, try to focus on exploding hard enough to make the weights weightless, that ought to make some things click.

Thanks Brian. I read that long thread on WE about extending/thigh brush/2nd brush and it really got me to thinking.

I'm doing both movements tomorrow. I'll really focus on exploding during the transition.

Thanks again.

All the best,

Arden Cogar Jr.
01-21-2010, 05:19 PM
1.21.10. Ok, I'm still store from the pullups from Tuesday night, WTH? Yeah, I can smell it.

Had a meeting close to home late afternoon, so came home and abused myself with event training. Was very spirited. Enjoyed it big time.


I hope I can get up in the morning to do my beefcake, i've got a trial at 9:30 2 hours away. So I will have to be in the barn at 4:00 a.m. to make it happen.

All the best,

Arden Cogar Jr.
01-25-2010, 06:22 PM

Last deload workout. And it was a fun one. Will get the video uploaded when I get home. I did this session at 4 a.m. as i had to be in court at 8:30 2 hours from my home.

Snatches: went 20x3, 40x3, 60x3, 75x3x3 - I lost the last snatch on the last set and went flying backwards, caught it on tape. Somehow managed to throw the barbell forward as I was off the ground flying backwards. Awesome.
Cleans: went 70x3, 100x3, 120x3x3
Jerks: went 70x3, 100x3, 120x3x3
Squats: went 135lbx5, 225x5, 315x5, 365x5, 315x5
RDLs: went 120x5, 165x4x5
More roller and yoga


1.23.10 waterpark in Sevierville, TN - good lord this has been a long day of running up stairs, chasing my 9 year-old, and riding water rides. I never knew a wave pool could be so debilitating. Then we went to Magi-quest and completed 10 "quests" in 2 hours - she ran me ragged there too. Gonna sleep good tonight.

1.24.10 - nothing physical, but driving and packing up.

1.25.10 I had some epic beefcake tonight. Lots of PRs. Deload works. Even when I suck and miss lifts because I suck. Not that I don't have the strength, I just suck. And I'm okay with it because I suck less than I used to. I believe in degrees of sucking.

Started with yoga and roller.
Then to box power snatch. Went 20x3, 40x3, 60x3, 75x3, 90x3, 100x3, 100x3, 100x3 - each of the 100x3 were PRs. I know it leaves a lot to be desired, but i think my barpath is less loopy with the heavier weights? Still loopy, but less loopy. Sucks less? I think?
Then did some tall box drills; 40x2, 60x2, 70x2
Then did some OHS: 75x5, 105x3, 105x3, 105x3, 105x3
Then did some back squats: went 135x5, 225x5, 315x5, 405x5, 500x5 - that 500x5 was the heaviest I've gone in more than 10 years. I did it for 8 when I was younger and lot stoopider. I actually feel a lot stronger now than I did then. Look like ****, but oh well - I can deal with it.
Then did snatch pulls: went 100x3, 130x3x3.
Then did 4 board - 135x5, 225x5, 315x5 - left shoulder wasn't feeling right, so ditched it.
Then did some kb presses - really fixed my shoulder. it stopped hurting. Went 16x5RL, 24x5RL, 32x5RL, 40x5RL, 48x2R,1L.
Then did abs.


Brian Stone
01-25-2010, 07:03 PM
Arden, that is some impressive training for the timbersports stuff. Out of curiosity, to maintain such a frenetic pace and duration, what kind of calories do you eat? Those workouts look absolutely painful!

Great work!

Brian DeGennaro
01-25-2010, 07:07 PM
Good stuff! Speed is slowly picking up. One big note, make sure you really set your back off the floor with your snatches, it appears a wee bit loose, other than that, just pull it slower and accelerate the hell out of it above the knees, and snap those elbows into place overhead. Like you should accelerate that bar faster than Usain Bolt crossing the finish line of the 100m and besting the world record by another 5 seconds (I can give you more ways of thinking about it if need be).

Arden Cogar Jr.
01-25-2010, 07:09 PM
Arden, that is some impressive training for the timbersports stuff. Out of curiosity, to maintain such a frenetic pace and duration, what kind of calories do you eat? Those workouts look absolutely painful!

Great work!

LOL. I eat about half what I used to. I would guess about 10 years ago, I ate about 6 to 7k calories a day. Now, I'd say I'm around 3,500 to 3,000 depending upon my level of activity for the day. If I'm event training, I normally eat a bit more than I would if I'm lifting. For the very reason you mention.

On competition days, I eat between 4,500 and 5,000.

I'm slowly becoming more paleo, but I still drink 3 to 4 protein shakes a day (a carryover from bb'ing days and reinforced by two recent bouts with the Velocity Diet). It's a necessity given my work as getting real meals is hard when I'm on the run. I am having a hard time giving up cheese, beans, and my one meal of heaven per week (pizza).

all the best,

Arden Cogar Jr.
01-26-2010, 07:10 PM
Good stuff! Speed is slowly picking up. One big note, make sure you really set your back off the floor with your snatches, it appears a wee bit loose, other than that, just pull it slower and accelerate the hell out of it above the knees, and snap those elbows into place overhead. Like you should accelerate that bar faster than Usain Bolt crossing the finish line of the 100m and besting the world record by another 5 seconds (I can give you more ways of thinking about it if need be).

Absolutley. Doing some cleans tomorrow and will think just that.

Did some event work on 1.26.10. Again, high volume. Feeling it now. Tomorrow morning should be fun

Here's some highlights:

Arden Cogar Jr.
01-27-2010, 10:17 AM
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

Arden Cogar Jr.
01-29-2010, 06:07 PM
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.


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

All the best,

Arden Cogar Jr.
01-30-2010, 06:50 PM
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.

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

Then did abs.

Here's highlights of the session:

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

All the best,

Arden Cogar Jr.
02-01-2010, 11:52 AM
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:

Arden Cogar Jr.
02-05-2010, 09:29 AM
2.2.10 - holy crap, wanted to do some event training when I got home from Court, but I could not raise my arm past my shoulder. I nearly cried when I tried to take off my jacket. I can't lift my arm past my shoulder at all without excruciating pain. I slept on it funny the night prior and it's been aching all day. Rolled/iced/heated it and did some mobility work.
2.3.10 Had an unusual session. Spent a good 20 minutes doing shoulder rehab band work. It's feeling better. Still a little pain, but better. I decided to do movements that don't hurt. Overheads are out. Pressing is out. I know I could pull and thought I could squat.

Started with yoga and roller and extended lacrosse ball session on the left shoulder. Felt great. Couldn't roll my left IT band because I could not do the plank on my left arm. That hurt. Had to be creative.

Started with cleans. Went 45lbx3, 95x3, 135x3, 185x3, 225x3, 245x3, Then did PR with 275x4. WTH. NO pain in this movement and the blood flow to my upper back and arms was making the shoulder feel better. Then did 225x3x3. Then did a series of power cleans with 135. did 5x5.
Then did 1/2 front squats. Went 135x5, 225x5, 315x5, 405x3, 455x3, 495x3, 405x3.
Then did some Clean pulls: Went 245x3, 335x3, 385x3, 405x3, 335x3x3.
Then did abs and more yoga and SMR.

2.4.10 Went to Firebreather and coached some athletes on cleans and snatches. I did about an hours worth of shoulder rehab. I could raise my arm with only pain on the descent at this point.
2.5.10 Had a decent beefcake session. Shoulder is pain free - Sweet, but I'm not doing anything overhead until next week. Just to be safe.

Started with yoga and roller with extended shoulder stuff.
Then did cleans. Went 20x3, 40x3, 70x3, 105x3, 125x3, 135x3, 135x2, 135x2, 115x3, 115x3. That 135 felt wicked heavy. I brought the bar forward in my set up. A dude on youtube commented that I don't want the bar on my shins when I start. So I tried it and it felt wicked weird. Felt like I was going to topple over during the entire first pull. What's the efficacy to this? I want to understand. I only got to record one set of the 135 as I was having battery probs with the camera. Got a new set when started the down sets.

After that did front squat. Went 135lbx5, 225x4, 275x3, 315x2, 405x1.

Then did Some slow mo RDLs with exaggerated extensions went 120x3, 145x3x3. Those things gave me a wicked pump down my entire posterior chain. Holy cow.

Here's some highlights:

Then did abs, rolled some more and more yoga.

Then dictated for 2 straight hours. My secretary is gonna hate me.

Arden Cogar Jr.
02-08-2010, 07:28 AM
2.6.10 - went to Kiara's hitting lesson with a batting coach. I did my best to listen and learned some very good drills to work on hip timing that may have a lot of carryover for cutting standing blocks. That was kewl. Afterwards, took the girls to a movie then brought more kids home than I took with me for a sleepover.

So, got up early, after not sleeping much because of the sleep over. Fixed the girls breakfast and went over. On the plan was cleans, clean drills, light push presses, light front squats, medium pulls.

Started with cleans. Went 20x3, 40x3, 70x3, 105x3, 125x3, 140x3, 140x2, 140x2, 120x3, 110x3.
Then did some tall clean drils - I call them drop downs. I didn't stand up with them, I just received them. Went 75x2, 105x2, 115x2, 125x2.
Then did some jumping flat footed shrugs from the 2 boxes - went 145x2, 165x3, 165x3
Then did some push presses. I had to do them behind the neck because front presses still tweak the shoulder a bit. Went 20x5, 40x5, 75x5x5.
Then did front squats: went 135lbx3, 225x3, 275x3x5
Then did clean pulls. And a big light bulb went off during the pulls. I finally sorted out that when I scoop I need to be on my heels because I can't jump from my toes. I can't believe it took me this long to sort that out.
Went 125x3, 165x3x3.

Here's the highlights:

Then did abs and spent a day cleaning and doing housework for time. :-D

Arden Cogar Jr.
02-09-2010, 09:42 AM
2.9.10 Beefcake - 5:00 a.m. start.

15 minutes of Foam rolling and self myofascial release. 15 minutes of yoga and joint mobility.
Over to the Barn.
Clean Drills in the power rack, trying to concentrate on brushing the bar, jumping, getting tall, and jumping under: 20x3, 70x2x5
Cleans - same concentration. 105x3, 125x3x5
Snatch Pulls: same conentration. 105x3, 125x3x3
Front squats: - 1/4 to 1/2 squats. 135lbx3, 225x3, 315x3, 405x3, 495x3, 495x3
Snatch Grip Push Press BTN - shoulder rehab - 40x5, 75x5x5
Ring push ups - shoulder rehab - BWx10x5
Abs - various movements.
10 minutes of yoga and joint mobility and some foam rolling.

Here's some highlights.


I noticed something with doing the drill work then doing the cleans - I was getting taller, on my heels, and jumping a bit on at least the first reps of the sets. Once I starting getting some fatigue, i was back to looping the bar. So, that, to me is good. I think? Well, at least I think it's an improvement?

Shoulder finally feels good enough to chop and saw. So that means the games a foot!!!

Gonna peel me a bunch of tight barked poplars when I get home tonight - that's wicked hella GPP. That'll finish me off nicely.

Arden Cogar Jr.
02-15-2010, 03:16 PM
2.11.10 - on road, drove 10 hours, met expert, rolled myself into submission to get the kinks out from driving 10 hours.
212.10 - went to a Powerhouse gym that hand no bumper plates. I felt a like a fish out of water not being to drop stuff. I did some power cleans that turned into hang squat cleans. Really concentrating on dragging the bar up my legs.

went 95x3, 135x3, 185x3.
Then did some squat cleans 225x3x5.
Then did some behind the neck push presses 95x5, 135x5, 185x5, 225x5x5.
Then did some front squats. Went 135x5, 225x4, 275x3, 315x3, 385x1.
Then did some conventional deadlifts behind the six dudes who were using the squat racks and power cages to do curls. Went 135x5, 225x4, 315x3, 405x2, 495x1, 585x5.
Then did some srict presses to the front 95x5, 135x5x5.
Then did some shoulder rehab ghey machine stuff.
Then abs.

2.3.09 - drove 10 hours in icy conditions. Feared for life for about 5 of this and fish tailed about 30 times. CNS was fried when I got home. Nothing physical other than rolling to get to the kinks out.

214.10 - after a lonnnng walk with the wife then did some event work. It was spirited. High volume on the single, tree and underhand. Low volume on standing. Felt great for the first session since the shoulder strain. Still feel it a little when I cut underhands, but otherwise unnoticeable. Pleased with tree and standing. I let the angle of my saw creep up on me again, so I've got to continue working hard on the single. I was off balance in the underhand in the front, but settled down in the back of the log I recorded.

here's some highlights.

1.15.10 - up at 4 a.m. and over to MHN. Did not sleep well and it showed in my beefcake session. I had no snap and was not finishing my pulls at all this morning. I've got to sort out a way to jump with a perfectly good barbell - so help me!!

Started with clean drills 40x3, 70x3x5 -
Then cleans 100x3, 125x3, 135x1, 115x3x3 - I could not get tall or "bring the rain" to save my life. I had no go this morning.
Then did box drills. 75x2, 105x2, 105x2.
Then did push presses - to the front and I could do them without issue. Actually felt great. Went 40x5, 75x5, 95x5x6.
Then did clean pulls. Went 152x3x3
Then did front squat: went 135lbx3, 225x3, 285x3x5.
Then did six sets of ring push ups.
Then abs.

Here's some highlights.

Brian DeGennaro
02-15-2010, 04:19 PM
You're an animal, Arden. Your lifts are looking better too!

Arden Cogar Jr.
02-19-2010, 08:38 AM
Thanks Brian, coming from you that's a helluva compliment. Your two days floor me. And the percentages you use on a regular basis speaks to your toughness. Keep up the awesome work!!!!

2.16.10 - Had a pretty good event session. lots of drill work on the tree and strokes in the single. I need to find a way to get the saw down a bit smoother as I'm cutting angle on the saw dramatically about 1/2 through the cut. I'm also not getting good extension after the first few push strokes. Cut an immense poplar standing - I really like how my relaxed standing style is evolving; I'm really not trying to cut fast, but I'm moving very well. I think that's good. Sucka was a full 51" in circumference. That was fun. And the underhand I widdled on was as hard as a bulls forehead. Feel really good in everything except the Underhand. But that will come around.

here's some highlights:

2.17.10. - nothing serious physically. Body was pretty tired, so I took the day off. Did some roller and yoga, but limited it to that. Spent a good hour in MHS with Kiara working on hitting and throwing.

2.18.10 Kata - Shoulder finally feeling good enough to do some snatches. So I opted to do 4 rep sets and a snatch matrix. muscle snatch, power snatch, hang snatch, full snatch. Shoulder took it well. Went 20x4, 40x4, 60x4x5. I think I should stay at 60 for a few weeks. I'll do it once in three sessions this week. then up it to two sessions the following week.

After that, I did some power cleans. I hate power cleans. they have never felt right to me. I worked on getting taller and "bringing the rain" but alas, there was no rain brought. Still not grasping the concept of "jump and shrug" still "bump and hump" - dammit. I know what I have to do, just gotta do it.

Went 65x3, 95x3, 110x3x3, 120x3, 120x3, 130x2.5.

Then did Snatch Pulls. Went 100x3, 120x3x3
After that did Overhead squats 5x5. Went light. Shoulder still not perfect.
Then did 1/4 to 1/2 front squats. 135lbx3, 225x3, 315x3, 405x3, 495x3, 585x3 - that 585 was moved about 6" and I did static holds with it for about 10 to 15 seconds. Good lord that was heavy. Then went back down to 495x3. I can see myself doing that 495 as a regular front squat pretty soon.

Then did 5 sets of ring push ups.
Then abs.

here's some highlights:

Brian DeGennaro
02-19-2010, 11:10 AM
Your 3rd to last set of snatches were the best; good pull, good turnover, good in general. The others were ok, not as good as that one. You seemed to cut your pull, especially for ones off the floor which is why I think you were chasing that bar forward.

With your power cleans, focusing on meeting that bar wherever it is pulled instead of a half/quarter squat. Just focus on changing directions as quickly as possible or meeting that bar ASAP, I'll say this a million different ways if that doesn't click with you. Maybe taking a look at the vid on Catalyst today (with Donny, Caleb, and Jon lifting) could help.

Jesus you're strong. I'm jealous of your gym and I love the taste in workout music.

Martin Bonn
02-19-2010, 01:37 PM
I agree with Brian: you are one strong beast! PCs with that weight should not look that easy!

Something that helped me in the 2nd pull: stand tall! don't even think about catching it, keep pulling and then pull some more. stretch up like you want to jump to the ceiling! forget everything else (just for that split second).
Took me some time to get the change in direction for the 3rd pull, but eventually it clicked!

Kudos on the snatches, they are looking waaay better!

Mike Kerce
02-19-2010, 06:54 PM
enjoying watching all your vids...monsterous. i've watched you compete on ESPN a few times, so very interesting to see how you train for your sport.

i don't have enough OLY lifting experience to provide any advice, but it seems to me everyone hits a weight where the technique breaks, especially in that second pull. I struggle with the slow pull and bounce as well. do you think it's beneficial, say for a guy who's still relatively a beginner, to drop to a weight where you can execute technique perfectly and build the muscle memory instead of training a heavier weight with sloppy technique? or should i work more on doing the technique correctly with the heavier weight?

Arden Cogar Jr.
02-21-2010, 02:07 PM
Brian, Martin and Mike,
Thanks so much for the kind words and the input. I need the input.

I am having a serious disconnect with not getting my hips extended. I've got JPGs on my body position frozen frame by frame from above my knees to my version of full extension. It seems that as soon as the bar gets to my lower thighs, I bring my hips forward and never get my hips to the bar.

Don't get me wrong, it's getting better. It's better than it was a while back. But this element of my pull is going to be my focus and I'm completely open to suggestions.

Brian, Thanks for the compliments on MHS - It's been a work in progress since 2006. I've got everything I need except a woman's bar and a few more 10s and 15s, and I'll be set. I love my gym. I have a hard time wanting to train anywhere else. Oh, and this fall, I get heat. Yeah. No more freezing workouts during the winter.

Going through the ceilng sounds great. Just gotta sort out how to do it.

I have dropped the weights a good 10% in order to try and eliminate this silliness. So yes, I agree, we need to back off if we want to work on a technical issue. I'm pulling around 65 to 70% until I get it right. Enough to feel, and enough, in my opinion to get the work I need out of what I'm doing.

Here's an update on my stooopidnesss.

2.19.10 - went over to MHS with Kiara. She worked on hitting and we played catch in amongst me doing some singles. Did some drill work in the tree too. No chopping. Felt good.
Here's some highlights:

2.20.10 - got up really early for a Saturday and got some beefcake.

Have decided to focus on getting tall. Or trying to sort out a way to not bump and hump, and instead jump and shrug. Still not there. I sooooo am getting peeved with this. It will come.

Started with clean drills: Went 40x3, 70x3x5
Then went to cleans: 105x3, 125x3x3, 115x3x2 - I strained something in my right hip. I was a bit mean to the Mrs., so I guess that was Karma rearing it's head. :-D Nothing serious. just something I can feel. So I'm going to limit it to power movements for a week to let it heal up. i felt it when I rocked backward in to the hole with the last set of 115.

Then did a couple power clean sets 105x3x2.
Then did some clean pulls: 115x3, 175x3x3. Didn't feel the hip with the pulls. Weird. Just a deep squat thing.

Then did push presses. Went 40x5, 75x5, 105x5x5. Shoulder felt great.
Then did ring pushups 8 sets.
Then did abs.

Here's the highlights:

Was going to front squat, but bailed because of the hip.

Took kiara to her hitting lessons, she had a stomach bug, but spent the hour like a trooper.

2.21.10 - nothing physical. Did a lot of ice/heat/self myofascial relief on the hip. Feeling a lot better. ONly transient pain with some movements. All in all, I've spent the day eating for time. And I'm doing well at it.

weighed myself a few minutes ago, 250 on the button. Not bad considering how bad I've been eating. Yahoo. Time to put on the feedbag.

all the best,

Arden Cogar Jr.
02-24-2010, 06:24 AM
Here's a quick update for me in week with kids full time - having a blast by the way.
2.22.10 First session post hip flexor strain - feeling good, but going to take it slow.

Yoga, roller, then off the beefcake.

Power snatches - 20x3, 40x3, 60x3, 70x3x5 - all easy. Shoulder is well.
Power Cleans - 60x3, 100x3x3, 60x3x5 - all easy.
strict press - 40x5, 60x5x5
Hammer Strength Overhead Press - 2platesx10, 6platesx3x10 super setted with 15lb lateral raises at three angles (prone, standing, front) for 10 each
Bodyweight box squats on high box - 6 sets of 20 - 20 seconds rest between sets. Felt good at the end.
push ups on dyna discs/bosu ball/swiss ball - 5 sets
Abs and more yoga and roller.

2.23.10 - With my body double the entire day. Watched The Lightning Thief, great flick. Took Kiara to batting practice and learned a lot of cues and drills that have carry over to Chopping and sawing. Some yoga and rolling.

Arden Cogar Jr.
03-02-2010, 11:12 AM
2.24.10 - hip still not right, but decided to try some power movements. Bad idea, re-aggravated the darn thing.

Did power cleans. Went 95lbx3, 135x3, 185x3, 225x3, 245x3, 255x3, 265x2, 225x3. I aggrevated the hip/thigh on the catch on one of the cleans with 265. Then I felt it only on the catch. Not on the stomp. That makes no sense to me.

After that did some RDLs. went 275x3, 345x3x3. I don't feel the hip/thigh at all on these.

Then did some behind the neck push presses. Went 95x3, 135x3, 185x3, 225x3, 255x3, 275x3 - this was a PR and I held the last rep over head a good 10 to 15 seconds. Then did 225x3. The drive did not hurt the thigh. The catch behind the neck did not hurt the thigh/hip. It's like only holding the bar in the front actually impacts it.

Here's some highlights:

Then did high box squats with BW - 5x20
Then did a bunch of Machine pussified Bodybuilding stuff to work my upper body followed by some pullups and abs.

2.25.10 - decided to stop all dynamic movements until my hip heals up. Committed to bodybuilding for at least two weeks to "heal up." Lord help me.

Did some yoga, self myofascial release, EMS on the thigh, and tai chi.

2.26.10 - Bodbuilding workout 1 - upper body. Blah.
Started with a seated overhead press Railroad. Went 45lbx5, 65lbx5, 95x5, 115x5, 135x5, 165x3, 185x3, 165x3, 135x5, 115x5, 95x5, 65x5, 45x5 - the only rest I took between sets was to unload/load the bar. Took about 4 minutes to do this.
Then did some Hammer Strenght "overhead press" super setted with lateral raises - Did 5 sets. Worked up to 8 plates on the HS and did a break down from 8platesx6, 6platesx5,4platesx8, 2platesx5.
Then did ring push ups 5 sets.
Then did incline bench 5 sets - worked up to 275 for 5
Then did 4 sets of pull ups broken down with 4 sets of pull downs. Did 10 bw pull ups, then 10 140lb pull downs each set or thereabouts.
Then did some ghey rowing machine for 3 sets.
Then did my first arm sorta workout in 2 years. I just did some form of extension supersetted with some form of curl. Did 5 sets with 20 reps on the tris, and 10 reps on the bis - arms felt like ballons when I was done.
Then finished off with abs.

That evening, I did a ton of softball drill work with Kiara. Then did a lots of yoga, self myofascial release and EMS.

2.27.10 - shopping for time with the girls at the Jeffersonville outlets. Took them swimming at the Pool at the hotel and did about 1000 bodyweight squats of various positions and foot stances, plus at least a 150 walking lunges. HIp is feeling better. Actually felt great after I had it warmed up.

2.28.10. Took Kiara to hitting practice. Then we went home and we did a ton of drill work on fielding and hitting for a good two hours. During that time frame I cut two logs, only videod a bit of it. The hip/thigh does not impact my ability to do event work on the ground. I am not leery to jump, but I am leery to land, so I will forego tree work until it's healed up.

Here's some highlights:

More yoga, SMR and EMS - hip its not impacted at all with chopping. I like that. I need to get my heart rate up as this bodybuilding training is really not making me sweat much.

3.1.10 - Upper body pussitude!
Started with flat bench press. Went 135x10, 225x5, 275x5x5 - did these reps in less than 3 minutes with about 15 seconds rest between sets. Really easy actually. Then did 225x5.
Incline Bench - 5 sets. Top set was 275 for 6 - left a lot in the tank
Some machine stretchy pec thing 3 sets -
Lateral raises - 3 sets of 30 - 10 prone/10 erect/10 front
Then did some overhead lockouts. Set the pins on the power rack at the top of head and did standing presses. Went 135x3, 225x3, 275x3x3, 225x3
Then did some 4 sets of seated dumbell presses.
Then did 4 sets of pulldowns
Then 4 sets of pull ups
Then 4 sets of dumbell pull overs - I like these a lot! Good and stretchy
Then did some goofy arm stuff that made my arms feel like balloons.

3.2.10 - lower body wimpiness
Rolled, SMR then tai chi.

Then did back box squats. Did 10 sets of 10 with 135lb with varying foot stances. Once the hip was warm I was good.
Then did 5 sets of 5 with 135 really deep high bar squats. No pain at all.
Then supersetted leg press and leg extension. 4 sets.
Then supersetted hack squat with sissy squast. 4 sets.
Then did RDLs 5 sets of 5 with 135lb
Then did about 4 sets on the various leg curl machines.
Then did abs.

I felt like such a big wimp. Wah! It's getting better though. But I'm taking it slow.

Arden Cogar Jr.
03-10-2010, 11:41 AM
Time for an update on the rehabilitation of the Appalachian silverback. The shoulder is completely healed. The hip is improving day by day. Stuck with a case of vaginitis and bodybuliding until the hip feels good enough to do the dynamic lifts. Event training is not an issue. I'm good to go.

3.3.10 - Upper Body - *spit* So two years ago.

Started with Lat pulldowns 3 sets.
Then Pull ups super setted with Lat Pull downs - 3 sts.
Then Machine Rows 3 sets
Then DB pull overs 3 sets
Then Ring Push ups 5 sets
Then Hammer Strength Bench 5 sets - good lord I felt like such a wimp even with 8 plates on the darn thing.
Then Machine lateral raises 5 sets
Then Machine overhead press - 5 sets - oh the humanity.
Then I did some arms - I think I carried on a conversation throughout most of the workout.
I then did some abs that actually got the heart rate over 120. Still talking though.

Event training - working on some hip rotation in the single and standing. I like what I'm doing. pysched about the Underhand.

Here's some highlights:

3.5.10 - lower body - ahem......
Did get a bit silly though.
RDL's: 135lbx5, 225x5, 315x5, 405x5, 495x5, 600x3 (that was not easy - hips high, all hammies and man, I wish I would have recorded it. The speed was awesome and I did not feel it in my hip at all).
Leg curls 3 sets
seated leg curls 3 sets
Squats - 15 sets - did 225 for about 10 sets of 5 varying foot stances. Can feel the hip when I am coming out of the hole. Doesn't hurt, just feel something.
Hack squats super setted with sissy squats - whoa, sissy squats are fun. Forgot how fun they were.
Then did some Abs.

Felt good about the RDL. hip is feeling better than it was a few days ago.

3.6.2010 - LOOOONNNNGG day. Started at 8 a.m. ended at midnight. Got some beefcake while Kiara was a Bat mitzvah.

Did DB laterals to warm up. 30 rep sets. 4 sets
Then did strict press railroad. worked up to 205x3, then back down every 20 pounds to the bar.
Then did some cable up right rows - 5 sets. Felt good to think high elbows on this.
Then Ring push ups 5 sts
Incline bench 5 sets - top set was 245
Machine pull downs
Machine Rows
Then Arms - blah!
Abs afterwards.

3.7.2010 - absolutely worn out - did nothing. Did some drill work as Kiara was at batting practice. That was about it.

3.8.10 - hip feeling better. What I'm feeling is lessening day by day.
Did back squats - varying foot stances and varying bar heights. Did 135x5, 225x5x2, 275x5x8, 225x5x2
Hack Squat super setted with sissy squats - digging these.
Did light RDLs 5 sets
Did 3 sets of Leg curls
Then abs. Feeling good.

Every day I'm doing ice/heat/ems and self myofascial release on the hip and quad. It's getting there.

3.9.2010 -
high box power cleans - 95x5, 135lbx5x5 - did not feel these at all in the hip. Nothing. so excited to get rid a bit away from the vaginitis. Even if it is only with 60kg.
Bench Press. 135lbx10, 225x5, 225x10, 225x15, 225x20. Surprisingly, that 20 was smokin' easy.
Incline press - 3 sets. Top set was 245.
Pec dec - 3 sts
Lateral raises - more for rehab. pumpitude.
Pull downs - more for rehab. pumpitude.
Arms - blah!

3.10.2010 - first real workout - yeah!!!!

HIgh box power snatch. 45x3, 95x3, 115x3, 135x3x5
OHS - took these really slow and easy. can feel it a bit when I don't rebound out of the bottom. When I rebound out of bottom, I feel nothing. When I go slow, I feel a little something. Weird.
Same with Back squats. Went 135x5, 225x5x2, 295x5x3 225x5x3, 135x5x3 - again, as long as i rebounded out of bottom, I felt nothing. Weird.
After that, did abs.

Tonight, I'm doing bell conditioning as Kiara works on hitting.

Arden Cogar Jr.
03-18-2010, 10:02 AM
Here's an update to my goings on. My hip/thigh is doing much better. I've almost got it healed. I can back squat and over head squat without issue. But front squats are the no-no. I think I could do full snatches without issue, but full squat cleans are out for a while. Time to bring the power.

3.11.10 - Day one with Scooter. Scooter's my 19 year old cousin who competes on Virginia Tech's Woodsmen's Team. He had never single bucked or cut a standing block in life until this night. I love his down swings in the standing. Very natural. Lots to work on, but he's dedicated. We sawed and chopped a lot. Only a portion of it got on taped.


3.12.10 - up early and on a wood run. We made 3 trips with two trucks and got about 120 pine logs.

Then we went up in the woods and cut underhands on a downed white oak for about two hours.

Then I had to get some work done. Afterwards, we went over the barn and worked on standings. Cut some wicked hard poplar that nearly did me in. I was getting tired at this point. I even cut an 8x8 Virginia pine ("bitch pine") at the end for kicks and giggles. Little bugger took me about 28 seconds with a trainer.


3.13.10 - hard to get up this morning. Was feeling it bad. Rolled and did yoga for a good hour to get started.

Once in gear, it went well. Did a ton of stock sawing and stuff outside. Again, filmed very little of it.

Tried of the pines. Cut a big 17" underhand in a good time. Cut two big foot standings in 18 and 16 hits. The wood has been down for a while, and there's no bark on it. So it's really dead and lazy.


3.14.10 - did some limited single hand sawing and otherwise slept. Worn out!!!! Worked tons though as I had a important hearing the next day.

3.15.10 - post work, got beefcake. Lots of Roller and Yoga

Then over to MHS.

Started with box power cleans Went 20x3, 40x3, 70x3, 90x3, 100x3, 105x3, 110x3x2, 105x3 - All felt good. No issues with hip/thigh.
Then went to push presses BTN. Went 40x5, 75x5, 105x5, 125x5 PR - that was a surprise. I felt something in the hip when I caught a few of the reps. But not on the drive. Then went 105x5, 75x2x5.
Then did some squats. Kept it light. 135x5, 225x5x5. Then tried some front squats. No go - this is the movement that really brings out the achy in my thigh/hip. So limited to 135x5x3.
Then did some box clean pulls - went 150x3x3, and 170x3x3.
Then did 10 sets of ring push ups.
Then abs.

Here's some highlights:

3.16.10 - roller and yoga. Otherwise nothing physical. Long work day.

3.17.10 - a.m. beefcake. It was epic. Hip feels good. Roller and yoga to start out.

Then box snatches. Went 20x3, 40x3, 60x3, 75x3x3. - worked on bar path. Trying to get the loop out.
Then box cleans. Went 75x3, 105x3x3. Worked on bar path. Trying to eliminate the hitch in my pull. It's coming.
Then did jerks. Went 75x3, 105x3x5.
Then did squats. Decided to pull out the thumb. Went 135x5, 225x5, 275x5, 315x5x4 - I recorded these to see if there was any favortism to the right side. With none present, I felt good. Then did 225x5x2, 135x5.
Then did sumo deads. Went 75x5, 125x5, 165x5, 205x5, 255x10.
Then did 5 sets of ring push ups.
Then abs.

Here's some highlights:

Arden Cogar Jr.
03-25-2010, 05:44 AM
update on training logs. Been sporadic in reporting. I know, I suck.

3.19.10 - Lunch time beefcake. Roller and Yoga to start.
Then Tall Box Power Snatches - at YMCA, so everything is in pounds. Went 45x3, 95x3, 115x3, 135x3, 165x3, 185x3x3. Very easy.
Then did Overhead Squats - these were easy as well. 95x5, 135x5, 185x5, 165x5x2.
Then back squats - 135x, 225x5, 315x6x5.
Then front squats - 135x5x3
Then Snatch Pulls 135x3, 225x3x3 - my quad did not hurt to pull off the floor - it was awesome!
Then Bench Press: 135x10x5
3.20.10 - First contest of the year. Not really a contest, but more of a demonstartion but we had fun with it. Cut four logs. Three were small and had trouble with my turns (something to work on). Big log went well, so I was pleased with that. Need some more technical work on the changes I've worked on. They did not hold during the 8x8 races. I rushed the swings and it was evident.

Here's some highlights.

3.21.10 - Beefcake in the morning, then Kiara had two softball practices. I did handle work and my bell conditioning during her practices. two a days ain't for me.

On the beefcake.
Box Power cleans: 20x3, 40x3, 75x3, 105x3, 115x3x3 105x3 I'm still going on my toes before my hips are through and I'm completely vertical. It's going to take some time to master this, but i will.
Then Push Presses: 20x5, 40x5, 75x5, 105x5, 130x4, 115x5, 105x5x2
Then Front Squats: 135x3, 225x3x5 - these are feeling better. I'm almost there.
Then Clean Pulls: 120x3, 155x3x4 - No pain from the floor. Very pleased with this.
Ring push ups - 10 sets.
Then abs

Here's some highlights:

3.22.10 - Worked 16 hours - nothing physical other than rolling and yoga.
3.23.10 - Again, worked 16 hours - nothing physical other than rolling and yoga.
3.24.10 - Great a.m. beefcake. roller and yoga warm up (always)
Started with box power snatch: 20x3, 40x3, 75x3, 90x3x3
Then went to Box Power Clean: 75x3, 105x3, 117x3x3
Then went to Jerks: 75x3, 105x3, 125x3, 145x3,
Then did strict presses 75x5x3
Then did back squats: 135x5, 225x5, 315x5, 335x5, 365x5, 315x5 - hip feeling great.
Then did Clean Deadlifts: Went 75x5, 125x5, 175x5, 215x5, 235x11 or 12 I think.
Then 3 sets of ring push ups and abs.

here's some highlights:

Off to Heavy event work the next few days!!!

Arden Cogar Jr.
04-30-2010, 11:21 AM
got behind on my training logs. Sorry, work has been hell. But finally getting my head above water. Will resume where I left off.

3.25.10 - Event training. Did a few double cuts and 3 singles. No chopping. Tired.

3.26.10 - roller and yoga to start.

Then off to MHS. Started with Box Power Cleans - went 20x3, 40x3, 75x3, 105x3, 110x3, 105x3, and 95x3.
Then did Push Press. Went 40x5, 75x5, 105x5, 95x5x3
Then did front squat. Still not up to snuff on these. Went 135x3x5.
Then did light clean pulls 130kgx3x5
Then did some drags - about 15 minutes worth. Felt great.
Then abs.

3.27.10 - Event training. Chopped a lot of Underhands on a down tree in the woods. Chopped til I was sick of it. Hands didn't bleed. Like what my underhands are doing right now.

Started with yoga and roller. Then over to MHS.

Did power snatch: 20x2, 40x2, 75x2x5. Worked on crispness.
Did power clean and jerk: went 75x3, 95x3, 105x3, 105x3.
Did Back Squats: these are feeling better. Went 135x5, 225x5, 275x5, 225x5x2.
Then did RDLs 120x5x5
Then did some sled work - about 18 minutes worth.
Then abs.

3.29.10 - Off day. Body tired. Worked over 16 hours.

3.30.10 - at the YMCA.
Rolled and did yoga.
Then did Box power snatches 45lbx2, 95x2, 115x2, 135x2, 165x2, 185x2, 200x2, 205x2, 185x2.
Then did shallow OHS. Went 135x3, 165x3, 185x3, 200x3, 200x3.
The did Back Squats: 135x5, 225x5, 315x5, 385x5, 285x5, 315x5.
Then did Snatch Pulls: Went 255x3x3
Then did Ring push ups - 5 sets.
Then some abs.

3.31.10 - made three single cuts in the morning. making progess.

rolled and yoga, then over to MHS

Started with box power cleans: 20x3, 40x3, 75x3, 105x3, 110x3, 120x3, 122x3, 125x3, 105x3.
Then did push press: went 40x5, 75x5, 105x5, 130x5PR, 120x5, 110x5.
Then did front squats. Wasn't feeling it today. Went 135x3x5.
Then did Clean RDLs with 75x5x5.
Then abs

Here's the highlights:

4.2.10 Event training - no real fire on the single, getting the saw too steep toward the bottom too. Said hello to Buddha on a big 15" tulip underhand. Decent standing work. Check out the thin cookies I'm making on the single - pretty pleased with that.

Here's the highlights:

started with roller and yoga
Then over to MHS -
Started with snatch matrixes. Went 20x3, 40x3,60x3, 75x3x3. Felt pretty good.
Then did Clean matrix - 23nt 75x3, 105x3, 115x3, then injured my left knee on 105. Just went too deep and something screamed as I ascended with the weight. Immediately got ice on it and it was freakin sore.

4.4.10 - Did nothing. Knee is still sore.

4.510 - knee is still jacked, but I can chop and saw without issue. So I did. Actually had a great session.

6 single sprints in one session is pretty silly. But I managed. Cut some really nice tulip and like what I did in both chops. Little too fearful to jump on boards.


knee still sore, but feeling better. gotta take it easy.

Did Box Power snatch. Went 20x2, 40x2, 75x2, 90x2, 95x2, 75x2x3
Then did snatch shallow OHS. 75x3x5
Then did 1/4 Back Squats: 135x3, 225x3, 315x3x3
Then did Snatch RDLs: 105x3x5
Then did abs.

Here's the highlights:

Did some event work with Kiara. She did cleans, snatches, clean and jerks. I made 3 cuts on the single. And cut some dry pine in the standing.

Here's the highlights:

4.9.10 - Did nothing. Pretty tired. worked a lot of hours.

4.10.10 - a.m. beefcake at the YMCA

Started with yoga and roller.

Then did power cleans: went 95x3, 135x3, 195x3, 225x3, 245x3, 260x3, 225x5 - widened my grip about 2" on each hand - out to the snatch rings and it felt great!
Then did push presses. Went 95lbx5, 135x5, 155x5, 185x5, 225x5, 245x5, 225x5
Then did Box squats: 135x5, 225x5, 315x5, 225x5x2
Then did Clean RDLs: 245x5, 335x5, 425x5, 515x5
Then did abs.

4.10.10 - off to Webster to turn wood. Lots of physical labor this day. Didn't do any chopping.

Had an MRI done on the knee - I have a tear of the posterior horn of the medial meniscus. No squat cleans or squat snatches for me for a while.

4.11.10 - did some event work. Still not jumping full force. But feeling better. I cut a 35" tulip in 13 hits. Took me 15 seconds to cut it because I was sticking, but that's the first time I've ever known of anyone to cut one of those logs in 13 hits. Also made a rocking cut on a 13" pine in 15 hits. Then cut a 15" pine underhand at warp 10.

Here's the highlights:

4.12.10. Early A.M. bout 5ish. As I had a good 12 to 15 hour day ahead of me.

Started with power snatches. Went 20x3, 40x3, 60x3, 75x3, 90x3x4.
Then did Power cleans: 75x3, 105x3, 110x3, 105x3x3. Felt weak on this movement.
Then did jerks. went 75x3, 105x3, 110x3, 145x2, 120x3, 75x5
Then did box squats: 135x5, 225x5, 315x5 365x3, 315x5
Then did Sumo Deadlifts: 135x5, 160x5x3
Then did Ring push ups 5 sets
Then did abs.

Here's the highlights:

P.M. got the wife to dust off the double saw and did some event training


4.13.10 - got up early and did some event work. Long day ahead of me, so had to do what I had to do.

Please ignore the skinny track pants. I think they were pajama bottoms. :-D

here's the highlights:

Here's the P.M. Event work


4.14.10 - a.m. beefcake

roller and yoga to start out.

Then did Box power snatch: went 20x2, 40x2, 70x2, 80x2, 90x2x4, 75x2x2
Then did OHS - a little deeper this time: Went 75x3x5
Then did Box Squats: went 135x3, 225x3, 315x3, 365x3, 405x3 - knee feeling better
The did snatch pulls: 105x3, 125x3x3
Then did 5 sets of ring push ups.
Then did double 32kg presses for 16 reps - that sucked.
Then did abs.

Then went to see orthopedic surgeon. He informed me that the radiologist had taken great liberty in diagnosing me with a tear of the posterior horn of the medial meniscus. Told me to use common sense and keep on doing what I'm doing.

4.15.10 - worked 16 hours, but did manage to make a few single cuts.

4.16.10 - per coaches instance, decided to try some split cleans. worked well, The bump and hump wasn't so bad.

Did box cleans: 20x3, 40x3, 75x3, 105x3, 110x3, 115x3, 115x3, 105x5
Then did push presses: 40x5, 75x5, 105x5, 115x5, 105x5
Then did Box Squats: 135x5, 225x5, 315x5, 225x5
Then did clean pulls: 165x3x3


Then stoopid me did some event work that evening:


4.17.10 - worked 15 hours getting ready for trial and did a demo at the healthy kids day for the Charleston YMCA.

Had a 15" pine standing that came loose on me in the stand. Then cut a 15" tulip log in the equivalent of 7 seconds faster than the current record - pretty pleased with that.


4.18.10 - another day working about 15 hours getting ready for trial

Did an early a.m. workout. Knee is feeling much better.

Did power snatch: Went 20x3, 40x3, 75x3, 90x3x2, 75x3
Then did Clean and Jerk: 75x3, 95x3, 105x3, 115x3, 105x3.
Then did Power squats - didn't hurt knee andcould go deep: 135x5, 225x5x3 - yeah!
Then did Clean deads: 120x3, 170x3, 200x3, 200x3
Then did Floor Press: 135lbx10, 225x10, 315x1
Then did LCCJ: 32kgx max reps before dying. The lockouts were very "Cogar-like." Fixation is a state of mind.
Then did 10 reps pressing them.
Then abs:

Here's the highlights:

4.19.10 - Day one trial - worked 18 hours
4.20.10 - Day two trial - worked 16 hours
Did get up at 4:00 a.m. and worked out.

Did Box power snatch - 20x3, 40x3, 60x2, 70x2, 80x2, 90x2, 95x2, 100x2, 105x2, 90x2x3
Then did OHS - yeah, got them and they felt great. Still not ATG, but getting there. Went 40x3, 60x3, 75x3x5
Then did Back squats. 135x5, 225x5, 275x5, 315x5, 275x5
Then did Snatch RDLs 120x3x5
Then 5 sets of ring push ups.

Here's the highlights:

4.21.10 - Day three trial - worked another 16 hours. Got up at 3 a.m. and lifted. couldn't sleep

Did Box Power Cleans: 20x3, 40x3, 75x3, 95x3, 105x3, 115x3, 105x3x3
Then did Push Presses: 40x5, 75x5, 105x5, 75x5
Then did Front squats. 135x3x5
Then did Clean Pulls: 125x3x5
Then did 2 board press: 135x5, 225x4, 275x3, 315x2, 335x1
Then did abs.

here's the highlights:

Gotta move those feet!

4.22.10 - nothing. Slept, but worked about 18 hours.

4.23.10. I trained but my CNS was fried. Jury came back at 8 p.m.

Stated with power snatch: 20x3, 40x3, 75x3, 90x2x2
Then Cleans: 75x3, 105x3x2, 95x3x2
Then did Jerks: 75x3, 105x3x2
Then did back squats: 135x5, 225x5x4
Then RDLs 120x5x5
Then ring pushups 5 sets
Then abs:

Here's some highlights:

4.24.10 - slept 18 hours
4.25.10 - slept 16 hours


Started with power snatch - went 20x2, 40x2, 75x2, 90x2x4
Then did clean and jerks: went 75x3, 105x3, 115x3, 120x2, 105x3x2
Then did Squats: 135x5, 225x5, 315x5, 225x5, 225x5
Then did sumo deads: 120x5, 170x4, 200x3, 230x2, 260x8.
Then did Floor presses: 135x10, 225x10, 315x1
Then did 3 sets of ring push ups
Then did abs:

here's some highlights:


High Volume event session. High intensity as well. It was great. Loved it. Needed it too.

here's some highlights. Need to work on my standings.



Block power snatches: 20x3, 40x3, 75x3, 90x3x3, 75x3 - starting to see some crispness again.
Behind the neck Push Press snatch grip: 75x3, 90x3x3
Then OHS dead stop: 75x3, 90x3x3 - these felt great!
Then Back Squats: 135lbx5, 225x5, 315x5x3 - these felt great! 315 felt like 135 so I think I'm almost back!
Snatch Pulls: 105x3, 125x3x3
4 board: 135x10, 225x10, 315x5
Ring push ups 5 sets

Here's some highlights:

4.29.10 - event work
working on my standing. Still not pleased with it. going to take a while to get to where I want to be.


cutting a 15" log on the tree was fun though. Really opened up the lungs - 90 second race.


Box Cleans: 20x3, 40x3, 75x3, 95x3, 105x3, 115x3, 125x1 (sucked!), 110x3
Box Squat Cleans: 75x3x3 - yeah!!! Finally did them without pain! Gonna take these slow.
Push Press: 40x5, 75x5, 105x5, 125x5, 115x5x2
Front Squat: 135x5x5 super setted with sissy squats for sets of 10
Clean Pulls: 120x3, 170x3x3
2 board: 135x10, 225x10, 275x5
2 sets of ring push ups

here's some highlights:


Now, I'm caught up!

Arden Cogar Jr.
05-10-2010, 12:26 PM
Wuz up, little update. Get slack in reporting in.

5.1.10 - double header softball game with Kiara. Worked the concession stand and ate nothing - ha! Who'da thunk it.

5.2.10. Forgot camera, but got my beefcake on. Realizing that pulling from the floor is putting me in a odd position and I can't get enough ummph on the bar once it's going.
Roller and yoga to start.
Did power snatches. Went 20kgx3, 40x3, 75x2, 90x2, 95x1, 80x2, 75x2. The 95 felt heavy.
Then did power clean and jerks. Went 75x3, 95x2, 105x2, 120x2, 110x2.
Then did 110 for 5 singles in the jerk. Just working on position.
Then did back squats. Went 135lbx5, 225x5, 315x5, 225x5, 225x5
Then did RDLs Went 120x5x5
Then did 5 sets of ring push ups.
Did 5 sets of 5 with 32kg LCCJ. Was pretty pooped.
Then did abs.

5.3.10 - felt sick, had flu or something. Went home from work early and was pretty wrecked. Slept about 15 hours.

5.4.10 - felt better. Worked full day. Went home to some event training. Did 3 singles, 5 standings, and one beautiful underhand that didn't get filmed - grrrrr. Camera didn't record.

Single is coming along nicely. Need to get a bit further forward on the 2nd through 4th stroke and I'll be very pleased.

Standing is about rythym at this stage and the dry hard logs I'm cutting is messing with me a bit.

Underhand is going very well.

Here's some highlights:

5.5.10 up early and over to MHS. Rolled and yoga to start.

Then did box power snatches. Went 20x3, 40x3, 75x2, 90x2, 95x2, 99x2, 90x2, 75x2.
Then snatch grip push presses: went 75x3, 95x3x3
Then did dead stop OHS: went 75x3, 95x3x3
Then did Back Squats - these felt the best they've felt in a while. Went 135x5, 225x5, 315x5, 405x5, 315x5

Then did snatch pulls 105x2, 115x2, 125x2
Then did 4 board: 135x10, 225x10, 315x7
Then did Ring push ups: 3 sets
Then abs.
Then more roller and yoga

here's the highlights:

5.6.10 - nothing physical this day other than two long walks. Had a reception to go for the State Journal's Generation Next award.

5.7.10 - up early again. Couldn't sleep. Was in the barn way too early. Started with yoga and roller.

Then started with box power cleans. Went 20x3, 40x3, 75x3, 95x3, 100x3, 120x3, 105x10 - that was a PR
Then did some box squat cleans and they felt awesome! Finally felt as though I was pulling myself under the bar. Or that I was jumping under the bar. I loved it. Just need to get the hip completely healed and I'll be good to go.
Went 75x3, 85x3, 95x3.
Then did some push presses: 40x5, 75x5, 105x5, 132x5, 117x5x2
Then did some front squats: went 135lbx5, 225x3x5
Then did some Clean pulls: 125x2, 165x2x3
Then did some 2 board: 135x10 225x10 315x2
Then did some ring push ups
Then abs, more roller and yoga.

Here's some highlights:

5.8.10 - Event training with THE Bradshaws. Lots of double sawing, with a bit of chopping. Very pleased with the way The and I are sawing right now. Kristy and I are getting better, I just need to learn to talk less and we'll be golden. She saws much better than I do anyway.

here's some highlights:


5.9.10 - sorta tired. Woke up at 6:00 on Sunday and went over to MHS to bang it out and get it over with.

Started with power snatches. Went 20x3, 40x3, 75x2, 90x2, 95x1, 99x1. Again, I'm finding myself not pulling with as good of timing from the floor as I do the box. Coach Handy is dead right, my first pull is messed up. Gotta really straighten my legs on the first pull and that's all.
Then did some squat snatch off the floor for the first time in 3 months - felt good. Went 45x2, 55x2.
Then did power clean and jerk: went 75x3, 95x2, 110x2, 125x1, 120x2 - did some event drills between sets. What the heck?
Then did some squat clean and jerks. Went 75x2, 95x2, 105x2 - still bumping and humping bad, but I'll stand up better. Felt as though I pulled under quicker - which is a plus.
Then did back squats. Kept it light. Went 135x5, 225x5x5
Then did sumo DL went 175lbx5, 265x4, 355x3, 44x2, 535x1. Had thought about going up to 715 today, but was too tired. Instead went back down to 355 and did 2 sets of 5.
Then did ring push ups, abs, and more roller and yoga.

Here's the highlights:

Who knows what tonight will bring?

Arden Cogar Jr.
05-12-2010, 01:20 PM
how goes the fight? Day off for me today, but wanted to report the goings on. Can't stop, may slow, but never quit.

5.10.10 - after a long day at work, got some event work on. Started out with Three singles. Amazingly the first cut felt the crappiest, but it was the fastest of the 3 - I'm cutting a 56" log, with a dull saw, in times ranging from high 14s to low 16s. I got the 2nd cut in this lot a bit crooked, so it was in the high 16s. Put up a lathe turned 57" log and will try my good saws in it over the weekend; so I can get a frame of reference.

Cut a bruiser of a standing block to be doing it - 17" 52" in circumference. rotten on the outside, but sound in the center. Kristy cut a big underhand by herself. I did a bunch of drill work as well.

Also only recorded one of 3 jack and jill cuts - just because.

Here's the highlights:

5.11.10 - up early and over to MHS. Rolled and yoga. Then to the beefcake.

Did Box power snatches: went 20x3, 40x3, 75x2, 90x2, 95x2, 100x2, 90x2.
Then did Snatch Grip PP: Went 105x3x5
Then did OHS Dead stops: went 75x3, 95x3, 100x3, 75x3
Then did Back squats (these felt great): went 135lbx3, 225x3, 315x3, 405x3, 455x3.
Then did snatch pulls: 75x3, 105x3, 115x3, 125x3
Then did 4 board: went 135lbx10, 225x10, 315x8.
Then did abs and more roller.

Been doing long walks everyday with Kristy. This night was nothing different. Will continue this.

here's the highlights:

Like how I incorporated some event work into the beefcake? Gonna keep doing that as the days move on. Can't hurt, I reckon

No beefcake til Friday, as I'm taking a day off today and will event train tomorrow. It's raining like crazy here and it's suppose to rain all week.

I need to do some hotsaw runs.

Alex Bond
05-22-2010, 03:50 PM
Saw you on ESPN2 this morning!

Derek Simonds
06-14-2010, 09:41 AM
I was eating lunch at the lake yesterday and my son was flipping through the channels and we saw last years world championships from Sweden maybe. The timing was perfect to watch you climb and chop. The announcer said at least once maybe twice that you are the strongest man in timbersports. Nice!

Craig Brown
07-12-2010, 03:18 PM
Arden, just checked out you vids for the first time in a year- everything is looking very clean & crisp on the lifting, nice work.

Arden Cogar Jr.
09-21-2010, 01:05 PM
Alex, Very cool - I hope you enjoyed it.
Derek, I'm definitely the silliest person in the sport.
Craig - thanks. i'm finally almost to where i feel almost comfortable to resume doing the full lifts. I may end up having my left knee scoped in the next month - which will help a lingering issue I've had all spring. But we'll soon shall see.

After 12 weeks of training hard, working harder, and traveling like a mashed cat for my silly hobby and work, I'm finally able to start updating my training log again.

I kid you not - On August 20th, My wife and I started a journey out to Salem, Oregon. We extended the trip by stopping at Mt. Rushmore, CRazyhorse, the Bad Lands, and Yellow Stone. We hiked extensively at each place.

I competed in Salem on August 27 - 29, at the OPen Stihl Timbersports Series. Did great in the first round, not so great in the 2nd round. Okay by standards, but lost my gall in the finals and the day spiraled out of control. Lots to work on for next season.
here's some highlights:

The wife and I then spent 50 hours driving 42 so i could be in Court on Wednesday morning September 1.

The next day, I was up at 3:00 a.m. to catch a flight to St. Johann Austria. Competed on Saturday at the World Championships - ended up 4th, but was in the hunt until the last event.

Here's some highlights:

had the first board not came out on me in the tree, I would have a PR day. Oh well.

Then returned home to work and finally got my first lifting session in 3 weeks on 9.8.10. Did some light Power Cleans to 105x5x3, Push Presses to 110x3x3, front squats to 135 for multipe sets and some bell work.

On Friday, the wife and made our way to the Balsam's resort in Dixville, NH for another contest - 900 miles. Good lord.

Performed very well. Very pleased with how it turned out. Won 3 events and placed in several others.
here's some highlights:

Returned home on Sunday.

Got my beefcake at the YMCA on 9.13.10
Power Snatch: 95lbx3, 135x3, 155x3x5
OHS: 95x3, 135x3x5
Back Squats: 135x5, 225x5, 275x5x3
Snatch Pulls: 70x5, 105x3x5
Incline Bench 5 sets up to 225
Pull ups and Pull downs - 5 sets
Then some abs.

9.14.10 - sore as all hell. Did some bell swings and extended yoga and foam rolling for recovery.

9.15.10 - beefcake at home
Power Cleans: 40x3, 70x3, 100x3, 110x3x3, 100x3
Push Press: 40x5, 70x4, 100x3, 110x5, 100x5, 70x5x3
Front Squats: 135x3x10
Clean Pulls: 110x3, 150x3x5

9.16.10 - again sore as all get out - active recovery with lots of yoga and tai chi. Lots of homework with the girls.

9.17.10 YMCA beefcake:
power snatch - 95lbx3, 135x3, 155x3, 175x3, 185x3
OHS: 95x3, 135x3, 155x3x3
BackSquat: 135x5, 225x5 315x5x2, 225x5
Snatch Pulls: 165x5, 255x4, 205x3x4
Pulldowns - 5 sets

9.18.10 - Carmen's 10th birthday. We went to a woodchop at St. Marys then we returned home for a her sleepover birthday party that involved a lot of giggling and some loud 10 year old girls.

Here's the highlights of the woodchop:

that's my 76 year old father chopping after the hand sawing events. Still going well. Still Going well.

9.19.10 - took naps and the girls to the mall - had nothing after sleeping 3 hours the night before. OH my!

9.20.10 - YMCa beefcake
power cleans: 95lbx3, 135x3, 185x3, 225x3, 255x3, 225x3x3
Push Press: 95x5, 135x4, 185x3, 225x3, 255x2, 275x1, 225x3x2, 135x5x3
Front Squats: 135x3, 185x3x5
Clean Deadlifts: 165x5, 255x4, 345x4, 435x3, 525x8
Bench Press: 135x5, 185x5, 225x5x3
KB Snatch: 16x10LR, 24x10LR, 32x10LR, 40x5LR, 48x3LR - these were awesomely fun.
Abs and out the door.

Arden Cogar Jr.
09-22-2010, 12:13 PM
Well, last night, 9.21.10, Kristy and I enjoyed a cool session. She bought Lorna Kleidman's book and is enjoying her bell workouts. I did 10 sets of 5 on 135lb olympic style back while she did her bell work.

Then 9.22.10, at lunch, I did the following:
Power Snatch 95lbx3, 135x3, 155x3, 175x3, 185x3x3
OHS: 95x3, 135x3, 165x3x3, 135x3,
Back Squat: 135x5, 225x5, 315x5x3, 225x5
Snatch Pull: 135x3, 225x3x5
Bench Press supersetted with clapping push ups: 135x5, 185x5, 245x5x3
Then some abs, more yoga and rolling and out the door.

Knee feels better and hip feels great. Liking this active recovery stuff. I had hoped to do some bell snatches, bur ran out of time. Will do them tomorrow as part of my active recovery with Kristy.

Arden Cogar Jr.
09-24-2010, 08:37 AM
This daily squatting thing actually might work for me. Last night, I ended up doing air squats, then rain the graveyard hill as I took Leo for a walk. Was surprised I could do it as easily as I did. After that did some rolling and yoga and called it a night.

This morning got up at 4 and got the beefcake. Kristy actually joined me this morning. She's enjoying Lorna's bell book and is following it to a T.

I did Power Cleans: 20x3, 40x3, 70x3, 100x3, 115x3x3, 105x3x2.
Then Push Presses: 40x5, 70x5, 100x5, 120x5, 105x5x2
Then did Front squat: 135x3, 185x3, 225x3x8. These were great. No pain anywhere. Loved it. I've decided to consider squat cleaning again when I can front squat 315 for multiple sets of 3 pain free.
Then did Clean Pulls: 110x3, 130x3, 155x3x3 - changing my hip position a bit, I'm starting with higher hips. I'm keeping the bar closer during the first pull.
The did some floor press: 135lbx10, 225x10, 315x1 (felt like a ton), 275x5x2.
Then did abs.

I'll get some video of the next session. Curious to see if anyone has thoughts on the hip position with the first pull. I also did a bunch of handle work and axe throwing between sets.

Craig Brown
09-24-2010, 03:57 PM
You've been busy, Arden!

Got any good resources for a city boy who just bought a bunch of acres of hardwoods? I've used a chainsaw, but only on Truss Joists and GluLams. Won't get out there for a year, but there will be some clearing to be done then...



Arden Cogar Jr.
09-25-2010, 12:57 PM
You've been busy, Arden!

Got any good resources for a city boy who just bought a bunch of acres of hardwoods? I've used a chainsaw, but only on Truss Joists and GluLams. Won't get out there for a year, but there will be some clearing to be done then...



What are you looking to do? Are you wanting to clear it yourself? Or are you wanting to find someone in that area that can do it for you? Let me know.

On a different front, house work for time today. :-D Maybe some squats in a bit. If all goes well.

All the best,

Arden Cogar Jr.
09-26-2010, 03:04 PM
9.25.10 - house work for time :-D. Did several sets of airsquats in bare feet as part of quest to squat every day. It's helping the knee and hip a lot!

9.26.10 - Roller/Self Myofascial Release/pre-workout yoga and tai chi. Followed by the following:
Power Snatch: 20x3, 40x3, 70x3, 90x2x5 - Had thought of doing triples, but did not have an over abundance of grr today. So went with what I had.
BTN Push Press: 70x5, 100x4, 120x3, 140x2, 160x1.
OHS: 40x3, 75x3x5
Back Squat: 135x5, 225x5, 315x5x3. Had hoped to do 5 sets today, but the body, again, said no.
Sumo DL: 120x5, 170x4, 210x3, 240x5. Went light as the weights felt heavy.
Ring Push ups: 5 sets
post wo yoga and tai chi.

Here's some highlights:

Arden Cogar Jr.
09-29-2010, 10:43 AM
9.27.10 - workout at Kristy's work - did the pre-workout yoga/tai chi, then my active recovery of 20 sets of 5 with 60kg. Was told by a very young female personal trainer that my squat form was "all wrong." This was despite the fact I was wearing my Addistars and wearing Rehband knee sleeves. I diplomatically did my best to explain that ATG squats were not back for the soul. The wife was certain I was going to LOL, but I did not; it would have been inappropriate.

9.28.10 - early morning beefcake. Up at 4:30 and over in MHS. Pre workout SFR, yoga, and tai chi. Then seizing upon the beefcake. Knee was feeling cranky and I wasn't feeling much better. I simply had no go. Almost bailed on the entire session, but Kristy was doing her bell work so I lowered my expectations and banged out what I could.

Power Cleans: 20x3, 40x3, 70x3, 100x3, 120xno way, 105x3x6 or 7 - not sure.
Then did strict presses: 40x5, 70x4, 80x3, 100x2. Then did 100x7 or 8 for push presses.
Then did Front Squats - pain free despite the cranky knee which was odd, but I ran with it. 135lbx3, 185x3, 245x3x3
Then did RDLs - 120x5x5.
Then did a few sets of LCCJ with the 24, then tried to do the 32s and the knee said no after 5 reps.
Then did abs, more yoga and off to work.

9.29.10 - Day 13 of squatting every day. It's going well.
Did SMR, yoga and tai chi.
Then did High Bar squats with 70kgx5x20.
Then did 24kg 2handed swings 20x5.
Then more yoga and back to work.

Arden Cogar Jr.
10-07-2010, 07:28 AM
Just an update on the goings on.

9.30.10 - GPP at it's finest baby - Weed eating for 2 and half hours and long with Leo. Then did 10 sets of 5 of air squats - Tabata fashion. That got the blood pumping.

10.1.10 - just some long yoga and tai chi combined with SMR. Resting up for the Paul Bunyan Show. This extended daily squatting was becoming a bit tiring.

10.2.10 - Paul Bunyan. Here's my footage:
http://www.youtube.com/watch?v=fsu3vWfj__k I am very disappointed with the way I was moving the axe in the tree and the standing. I was trying to hit too hard and was hanging badly. I need to let it flow. On the upside, being 12 pounds lighter than 3 weeks ago has improved my underhand immensely - but the darn log came lose on the turn and I had to take all weight off the axe in the back. Grrrrrr!!! oh well.

10.3.10 - tons of event training with Rik, my guest from Holland. I must have put in over 350 underhand hits and an equal number of standing hits. Even did some tree work.

10.4.10 - again, tons of event training with Rik. Over 350 hits on the standing. We cut two huge blocks and it took us the better part of the morning. Did some more tree work, then set up a big underhand. We made it about half way through it. We then made several single buck cuts. No video though.

10.5.10 - Spent the day in an underground coal mine for work. Other than walking Leo and doing some yoga/tai chi/smr, nothing of any partiuclar note.

10.6.10 - Forgot my wrist supports and straps, so I decided to "try" snatch matrixes - high hang, mid hang, and from the floor. THEY FELT GREAT!!!!! I kept the weights low, but went
Snatch Matrix - 20x3, 40x3, 50x3, 60x3. I could have kept on going, but decided best not to since I have not snatched for six months. Keeping it light for a while. So felt great with doing this - no knee pain and no hip pain. I may do light matrixes for a few weeks with both movements to re-groove myself for full lifts.
Then did BTN push press: 60x5, 90x4, 100x3, 115x2, 125x4 - held the last rep for about 10 to 15 seconds.
Then did OHS - 60x5, 75x3x3
Then did Back Squats - these felt light. 60x5, 100x5, 145x5x5
Then did Snatch pulls - 60x5, 115x3, 145x3, 155x3
Then did a superset between Bench Press and ploymetric push ups onto platforms - 135x10/3, 185x5/3, 225x5/3x3
Then did abs.

Doing a jack and jill underhand on a 17" log with Kristy today at lunch for a demonstration at a small school in one of our poor counties. It's pretty dry, so she will probably kill me when it's done. But it will be good training for her.

Arden Cogar Jr.
10-13-2010, 08:07 AM
UPdate on the silliness.

10.7.2010 - Did a demonstration at an elementary school. Kristy and I did a Jack and Jill underhand on a 17" dry pine log. I put in a huge front, then she got about 1/2 the back and I finished it off. Over 500 kids were watching us and it was very inspiring.

10.8.2010 - had my annual physical - BP great, Cholestrol great, my liver enzymes were still a bit elevated, but lower than my last physical. Otherwise, I'm good to go for another six months. Knee is achy. My PCP, who's a former Mr. WV and avid weightlifter, suggested I have my knee scoped and avoid PRP or prolotherapy as those treatments aren't available in our area and he's not certain as to their efficacy. His concern was that I might be laid up for up to six months after the scope. I can't do that. The first round of the Timbersports Series is in March next year.

10.9.2010. Great day of competition. Mountain State Forest Festival. Perfromed extremely well. Won five events - Springboard, Hardhit Underhand, Underhand, Tree Falling, and World Championship Two Man Crosscut. Set PR's in 3 of those events.

10.10.2010. Another Great day of competition at the Johnny Applseed Festival. Won four events - Jack and Jill Crosscut, Standing Block Elimination, Standing Block Hard hit, and Team Relay. The highlight for me was my wife and I beating 3 top teams in North America in the Jack and Jill Crosscut. We also placed in the jack and Jill underhand also.

10.11.2010 - absolutley exhausted. Did nothing but roll and some yoga.
10.12.2010 - again, absolutely exhausted. Did nothing but SFR and yoga.
10.13.2010 - pulled the thumb out and did some squat clean matrixes. Went light. Gonna stay light and eventually work my way up over time . Technique still sucks. But I've got to start somewhere.

Clean Matrix - 20x3, 40x3, 70x3, 90x3, 90x3.
Power Clean - 100x3x3
Push Press - 70x5, 100x4,120x3
Jerks from rack - 70x1, 100x1, 105x1x5
Front Squat - 60x3, 100x3, 125x3x3
Clean pulls - 105x3, 145x3x3, 105x3

Arden Cogar Jr.
10-19-2010, 10:24 AM
Wanted to give an update as to my stooopidity.

10.14.10 - Event training with Kristy. See singled a ton and we cut some underhands. I also spent an inordinate amount of time fixing a throwing axe. Took way longer than it should have. Oh well.

10.15.10 - Breath through day for me. I'm finally returning to my pre-injury strength of six months ago. Pretty stoked about it. My tell-tale sign is when 145kg feels like 60kg when I'm doing back squats. It's a great feeling.
Anyway- did the following:
Snatch Matrix - 20x3, 403, 60x3, 60x3, 70x1 - left wrist was a little wonkey - so stopped there.
Then did some push preses 60x5, 90x4, 100x6.
Then some OHS: 60x3, 70x3, 80x3
Then some Back squats: 60x5, 100x5, 145x5x5 (freakin felt like 60 - so it's time to go for it).
Then Snatch Pulls: 100x3, 125x3, 145x3x3
Then I did some kb swings
Then some abs.

Here's the highlights:

That evening came home and Kristy did some more single, and some more underhand. I goofed a bit with her. But nothing remarkable.

10.16.10 - Took Kiara to a book signing. While she was hanging with her friends, I got some beefcake.

Did some Clean and jerks: 20x2, 40x3, 80x2, 90x2, 100x3, 110x2, 110x1, 100x1x5.
Then did some hang power cleans: 80x3, 90x3, 100x3x2
Then did some front squats: 60x3, 100x3, 110x3, 60x3x5
Then did some bench press: 60x5, 100x5x5
Then some bell LCCJ: 16x10, 24x10, 28x10.
Then did abs.

here's the highlights:

I know I'm jumping forward on those cleans, but I kept on working on pulling straighter the further I went into the session. But the more I thought about standing up and shrugging hard - the less I jumped forward, so perhaps I'm onto something.

I also know I'm not jumping down quick enough - in time. In time. i'm just tickled to be doing the squat cleans again.

That evening, whoa, moved a half ton stove into MHS so we gots some heat during the winter. That took forever and a lot of effort!

10.17.10 - Event training with the Jones'. Kristy and Trish did a lot more than Jonesy and I. But we still did some. Did hang three axes, which was a PR. :-D

10.18.10 - Interesting session. Forgot camera. But did some hang power snatches. Wicked fun.
Went 20x3, 40x3, 60x3, 70x3x3
Then my first drop snatches in over 6 months - 60x3x3
Then High Bar Back squats - again felt wicked light - 60x5, 100x5, 125x5, 145x3x3, 100x5
Then some sumo deads. 100x5, 145x4, 185x3, 230x10
Then Bench: 60x5, 100x5x5
Then did some Bell see saw press: 16kgx10, 24kgx10 28kgx50 reps - Saw buddha on that one. Heart rate was a good 180 for a good 5 minutes after that.
Then Abs,

Twas good, twas good.

Arden Cogar Jr.
10-27-2010, 01:18 PM
10.20.10 - Weight day before last contest of year.
squat clean20x3, 40x3, 60x3, 80x2, 90x2, 100x2, 110x2, 100x2, 100x2
Hang Power Clean 80x2, 90x2, 100x2
Push Press: 40x5, 80x4, 90x3, 100x6 60x5
Front Squat: 60x3, 100x3, 125x1 145x1 60x3x3
RDL: 110x3, 145x3, 180x5x3
Swish Ball Push ups

here's some highlights:

10.21.2010 - Cleaned Bar and got stove stuff for Barn. Packed up for trip to TN. Rolled and SMR with my normal yoga.

10.22.2010 Wears Valley Oktoberfest - last contest of the year. Overall pretty good day. Won 2 events and placed in several others. Did not single as well as I would have hoped, but my hotsaw finally ran.


10.23.2010 - WVO - day 2. All the jack and jill events. Very pleased with how Kristy and I sawed and chopped. Will take it anyday. Lots to work on over winter, so bear with us.

US title Jack an Jill heats and finals - we ended up 3rd with a time of 8.2. The slings were right at 8.3. Winning time was 6.5.

Jack and Jill Underhand

Jack and Jill Relay

10.23.10 No camera today, but a good session.
Snatch Matrix - 20x3, 40x3, 50x3, 60x3, 70x3
Hang Power Snatch - 80x3, 90x3x3 - this was surprisingly easy.
Push Press: 40x5, 60x4, 90x3, 100x8 - this was a PR for me - and 60x5
OHS - 60x3x3
Back Squat - 60x5, 100x5 - I was zonked after the Push Press set. Did 60x5x5
Snatch Pulls - 100x3, 150x3x3 - this was not easy, but I kept them strict and was pulling from my heels.
Bench Press - 60x5, 100x5x5

10.24.10 - oh my what a day. Did a wood run. Got 40 blocks on my truck and trailer. A good 4,000 pounds. Sawed up and loaded. Was making my way home when I lost my brakes. Behind a school bus. Regular brakes to floor, then emergency brakes for floor, ripped it down into first, then locked it into 4 low - all in less than 2 seconds. Saw that the lady waiting for kids to get off bus was to the right, so I jerked the truck to the left knowing that the stop sign on the bus was illuminated and I did not want to hit the bus or the kids getting off the bus. Truck coasted over a bridge and down into someone's yard and eventually slowed enough for me to jerk it into park.

Had to check my drawers after that experience. still dealing with it actually. Never again. Going to contract with a logger to deliver my peelers from now on. New rule on wood runs. Will miss the GPP, but given age, it's likely not a bad idea.

Anyway, had to load and unload these logs 4 times because of the above. Scary stuff. My therapy was rolling, yoga, and a few smirnoff ices when I got home. Thought about mixing Kaluha in a protein shake, but we didn't have any.

10.25.10 - Still dealing with the wood run fiasco. Had to go get some beefcake for lunch to keep from going nuts.
Did clean and jerk - 20x2, 40x2, 60x2, 90x2, 100x2, 110x1, 120x1, 125x1 - which was easy even though I pressed out the last two jerks. oh well. I haven't done jerks for a while, so lots to re-learn.
clean matrix 100x2x2
Hang Power Clean 100x2, 90x3
Push Press: 40x5, 60x4, 90x3, 100x2, 125x1 - this was easier than the jerks. Go figure?
Front Squats: 60x3, 100x3, 125x1, 145x1, 155x1 60x3x5 - this felt surprisingly easy. On my way back.
RDL; 125x5x5
Incline Bench 5 sets. Top set was 255 for 5.

I need some therapy!

Arden Cogar Jr.
11-01-2010, 09:28 AM
Here's an update on my retardedness after a near death experience last week. Oh good lord.

10.26.10 - freakin' sore and mentally drained. Did my yoga, smr, and did some tabata squats for good measure.

10.27.10 - Ladybugs are making their way in and I'm wicked allergic, so I took some benadryl the night before and tried to workout early a.m. and got no where.

It sucked. But I did my best. Did snatch matrixes - 20x3, 40x3, 50x3, 60x3, 70x3.
Then did block snatches - 80x1, 70x3x3, 75x2 - had visions of doing 90 - but after taking 85 off the forehead I bailed.

Tried some light weights really working on contracting my hammys pulling me down and it went no where really. 40x3x2

Then did jerks. 70x5, 90x4, 100x3, 120x2, 145x1.5,

Then did OhS - 40x5x3
Then did some light back squats 60x5, 100x5x3
Then did some light snatch pulls 100x3x3
Then did some abs.

Here's the highlights:

10.30.10 - Nothing but laundry for time today. And house cleaning. Did some SMR and some yoga. But nothing extensive. Oh, long walk trick-r-treating - and my fair share of tootsie rolls.

10.31.10. Decent morning session. I'm a few days pre-knee scope and I want to get as many sessions in as I can. So I will likely limit the number of movements per session so I can get more sessions in pre-surgery.

Did squat cleans. Went 20x3, 40x3, 70x3, 90x2, 100x2, 110x1, 120x1, 130x1, 140x1. Surprising how easy this ways. The weights were easy. I know I need to pull with my hammys and I'm hitching bad (row, hump and bump) when I get over 130, but not bad all together.

Then I did push press. Went 40x5, 70x4, 90x3, then 100x11 for a PR. I was pretty stoked about that.

Then did light back squats - 60x5x10. Was the first time I've done over 5 reps for a while and I got a wicked quad pump.

here's some highlights:

That afternoon, my dad and I cut down a huge tulip poplar for a friend that had been struck by lightning. I had hoped to get some training wood out of it, but it was busted all to buggery. So we sawed it up and I split a lot of it. Good GPP.

11.1.10 - Learned that my surgery is being moved from the 11.3 to 11.5. So I've got two more days to squat. yahooo!!!!

Arden Cogar Jr.
11-12-2010, 09:36 AM
11.1.01 Early morning beefcake - SFM and yoga.
Then to MHS.
Started with Snatch - 20x3, 40x3, 50x3, 60x3, 70x2, 80x1, 90x1 - PR for squat snatch, tried 100, but it just couldn't do it today.
Back Squats - 60x5, 100x5, 145x5, 100x5x2
Snatch Pulls - 100x3, 120x3x3
16kgkb stnatch 120 reps 60/60 in 4 minutes.


11.2.10 - Tabata squats with bodyweight with some rolling and yoga.

11.3.10 - smr, yoga,
clean and jerk - 20x3, 40x3, 60x3, 90x2, 100x2, 100x1, 120x1.
Hang Power Clean 105x2x3
Front Squat 100x3, 125x1, 145x1, 155x1.

Was soooo hungry during this workout. stopped taking fishoil the week prior to my surgery. Had no idea how satiating oil in diet was until today.


11.4.10 - SMR, yoga, - snatching at Y where the bars are worn out so I had to use straps. Bad move.
Snatch - 20x3, 40x3, 50x3, 60x3, - Was feeling good about myself as I finally felt good about pop and drop....then 75 nearly killed me. It was awesome. Then went 75x2 power, then 90x1 power.
Then did some power cleans and jers - 60x2, 90x2, 100x2.
Then did Bodyweight squats - basically Tabata - 5 sets of 10.
Then RDL for 100x5x5.
Then ABs.

I had purposely pushed myeslf for weeks on end knowing I was going into surgery. So, at this workout - I had nothing. My body said "no more pie."

11.5.10 - Surgery date. Last 5 hours to my anaesthesia. It was awesome. I don't remember anything from the time I was wheeled out of the pre-op room until I was sitting at Panera eating a salad. My first thoughts were - a salad? WTH? My first Intermittant Fast in many years nearly killed me. Pain didn't set in until later that night.

11.6.10 - pain was good this day. Still on crutches. Iced every 30 minutes like clockwork while I was awake. Pain meds rock!

11.7.10 - pretty much the same as 11.6 - didn't do a damn thing.

11.8.10 - Had to be in Court twice this day. Dressed up and with no handicapped sticker I ended up hobbling over a mile to and from the respective court houses. Needless to say by 4 p.m., I was done. Completely. I took my cryocuff with me and kept ice on the knee, but couldn't elevate while driving (court houses were 3 hours apart).

11.9.10 - after Monday, I took this day off work. I have never done so much of nothing in my life. Billed at most two hours and watched the entire first season of Stargate Atlantis on Netflix.

11.10.10 - Bodybuilding begins. - off the crutches and limping pretty good.
Roller, SMR, Yoga.
Becnh Press - 50x10, 60x10, 90x5, 100x5, 105x5x2
Incline - 5 sets
Pec Dec - 4 sets
Cybex Pulldown - 5 sets
Cybex Rows - 5 sets
Cybex lateral raise - 5 sets
Tricep pushdowns - 5 sets
DB lying tricep extensions - 4 sets
Reverse Barbell Curl - 4 sets
DB Hammer Curls - 4 sets
I did not sweat enough, but Kristy and i had a good time. It was at this point I realized that I will need to restrict my caloric consumption exponentially over the next few weeks.

Took my cryocuff to work and applied it while at depositions with my leg elevated. Made for great conversation.

11.11.10 - sore as mutha from the previous day's pumpitude. Did some SMR. Still limping, but each day gets better. Swelling is down more. Iced leg every 30 minutes while in depo and while at home.

11.12.10 - Bodybuilding day 2 - SMR, yoga, - had a break through with the knee today. While doing my yoga, which I've had to modify because of the knee, I was sitting in a seated position and finally, and slowly, pushed my knee straight onto the floor. I had problems straightening the leg and walking because of pain at the rear of the knee. When I forced myself to stretch my hamstrings, the pain suddenly went away. I was then and am now walking with a normal gait - just slower because I still have edema on the knee 7 days post op.

Then off to the pumpatude.

Seated Barbell Press - 20x10, 40x10, 50x5, 60x5, 75x8, 60x10, 40x10
DB Lateral Raise - 4 sets
Cybex Machine press - 5 sets.
Close grip Bench Press - 20x10, 60x5, 90x5, 100x5
Cable Crossovers 4 sets
Lat pulldowns 3 sets
Tricep push downs 5 sets
Overhead cable tricep extensions 2 sets
Overhead DB tricep extension 3 sets
BB Curls 5 sets
KB Bottoms up Clean - 16kgx2x10

No vids until I'm training like a man again. :-D

Arden Cogar Jr.
11-18-2010, 11:04 AM
11.13.10 - Roller, SMR, Yoga. Took Carmen to watch Megamind; best Will Ferrell Flick since Ricky Bobby - walking without a limp, but can feel the edema at the back of me knee. Did quite a bit of walking and rehab stuff. Cheat meal of some stuff crust Pizza - Hootrah!

11.15.10 - Roller, SMR, Yoga. Did not move much this day. Knee is doing well.

11.16.10 - Saw my doc for post op. Had 50% of my medial meniscus removed. Saw all the pictures from the surgery. It was like a string of cartilage was floating around in my knee and wrapping itself around my patella tendon and all the ligaments gumming up the works. No wonder I had so much trouble. Was concerned that I was done until I talked to a good friend and mentor who was recently diagnosed with metastatic cancer who refuses to give up - works out three times a day - and is beating the odds, by a long shot. Thank god I had that motivation. I needed it.

Anyway, went to the gym after talking with my mentor and did the following.

Roller, SMR, Yoga.
Pull ups - to the first chin :-D - BWx11,10,8,7,5.
Pull downs - 4 sets
Machine Rows - 4 sets
Cybex Bench - 4 sets
Crossovers - 3 sets
Lateral Raises - 4 sets
Machine Press - 4 sets
A bunch of gay arm stuff - like 8 sets for tris and 8 sets for bis -
More yoga.

11.17.10 - Leg is feeling much better. Did a lot of yoga and SMR as my back and lats are hella sore. Walked a lot. I am taking stairs now the same way I did prior to my surgery. Knee feels pretty good and it's all I am do not to do some form of squat. Truly fighting the urge.

11.18.10 - Roller, SMR, Yoga

Bench - I hate bench - 20x10, 60x10 90x5, 100x5, 110x5, 120x5 - I think I tweaked something in my shoulder, or I was meant to do some form of benching EOD. Dammit! oh well.
4 Board - 120x3, 145x3 - these didn't hurt so I did them.
Cross overs - these didn't hurt.
Lateral raises 4 sets
seated see saw presses 16kgx20L/R 20kgx20L/R, 24kgx20L/R - these didn't hurt either.
Cybex pull downs 4 sets
machine rows - 4 sets
A bunch of gay arm stuff - 8 sets of bi/tri
More Yoga.

11.19.10 - shoulder's sore today, but knee is good. Damn Tampon strings. Will stop flat benching and see how that goes. And do some more smr when I get home.

Arden Cogar Jr.
11-23-2010, 11:35 AM
Anyway, update to the insanity that is knee rehab.
11.19.10 - PT session day one - Day 13 post op. Did some wall sits, some light extension, one leg leg raises, light leg curls, stood on some dynadiscs and learned you could use EMS with ice. This EMS with ice is awesome. It reduces the swelling, but allows blood to go to the joint. I'm gonna do this from now on with my home EMS unit. The therapist, much to my chagrin, was cute and bubbly. Very distracting to the task at hand. Got through it and off to work.

That evening, I did SMR and Yoga. Knee was actually sore in the evening. I also EMSed it again, which felt great.

11.20.10 - ah gawd, Home remodeling......Kristy and I installed a new ceiling fan. In a newer home this would not be an issue, but because we are dealing with wiring from 1962, it was an issue. It took us nearly 5 hours. Then we painted our bed room. Got me some good brownie points!

Did my PT - Wall sits - 5 sets of 20; extensions - 5 sets of 20; leg raises 5 sets of 20; TKE's 5 sets of 20.

Lots of Yoga and SMR because I was working overhead most of the day. Did the EMS on my shoulders and Knee.

11.21.10 - Day 2 remodeling. Tore up the carpet to expose the hardwood floors in our bedroom. Helped the contractor install the chimney/piping for the wood stove in MHS. MHS has heat!!! Yahooo!!!! If anyone asks where am I gonna get wood, I'll shove a axe handle up their rear end. :-D

Did my PT - wall sets 10 sets of 20; extension - 5 sets of 20; leg raises 5 sets of 20; TKE's 5 sets of 20.

Lots of SMR and Yoga again today. Completely wrecked and was in bed by 7:30.

11.22.10 - PT session day 2. Got a level headed dude this time who was refreshed to work with someone who's remotely athletic. He warmed me up with some ultrasound - got no baby in my knee, but it felt soooo good. He let me do (all movements are single leg) limited range lunges 5 sets of 10; leg extension 3 sets of 10; leg curls 3 sets of 10; 4 set of 20 leg press, then dyna disc holds. The EMS with ice.

Got released to do Box squats and light conventional pulls. Yahoo!!! The games afoot.

Then some disco bodybuilding. SMR and Yoga.
Then did Machine rear laterals 4 sets
Then DB Laterals 4 sets
Then Seated Barbell press to rack position in railroad fashion (only rest was long enough to change/remove weights) 20x5, 40x5 50x5, 60x5, 70x5, 75x5, 70x5, 60x5, 50x5, 40x5, 20x5.
Hammer Strength Shoulder press 4 plate x5, 6 plates x5, 8 plates x5/4/3 (rush to exhaustion)
Incline Bench 4 sets
Pec Dec 4 sets
Cybex pulldown 4 sets
Pull overs 4 sets top set was a 90lb for 12 reps.
Then a bunch of gay arm stuff.

11.23.10 - I've been anticipating this workout for 17 days!

SMR, Yoga,

Box Squats - did 12 sets of 10 with 20kg. It was a high box (height of an average bench). Alternated between back, front, and OHS squats.
1 legged leg press. 4 sets of 10.
1 legged leg extension 4 sets of 10
TKE's 2 sets of 20.
Conventional Deadlift - more of an RDL. 40x5, 60x5, 100x5, 125x5 (felt reallllllllllly easy, but stopped there just because), 100x5, 60x5
1 legged Leg curls - 3 sets of 10

Felt awesome. Just iced the knee and I'm raring to go again. Looking forward to icing it with the EMS unit though. That feels great.