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Old 01-27-2009, 06:14 PM   #121
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

Originally Posted by Derek Simonds View Post
My kids love my heavy bag. Absolutely love it. My little one Laney will just sit there and pound it. I figure she is taking her frustration with her brother out on the bag.
I've got my eldest figuring this out. The young one still has a lot of pent up hostility. Amazing how it happens that way, eh?

Here's what I've been into.

1.26.08 kata w7wo2 75%

Rolled, yoga, and lots of stick/cane.

Started with squat cleans. Finally, getting the movement. I think? Worked on pulling slow off the floor, then exploding once the bar was above my knees while keeping the bar in contact with my legs all the way to the crotch. Trying not to bump the bar out and away from my body.

Dig "drag" drills with 45x4, 95x4, 135x4, and 185x4. Then did 205x4, and 235x4.

After that did push presses. Went 45x4, 95x4, 135x4, 185x4, 205x4, and 235x4. This was the easiest this weight has felt in a long time.

After that did front squats. Went 135x4, 225x4, 275x4, 285x4, 295x4, 305x4, 275x4. Again, feeling some wrist pain, so had to use the straps wrapped around the bar with my hands off the bar. No way near as controlled as when I have them in the proper rack.

Then did clean pulls worked on the pull in sequences. Off the floor. Then above the knee. I should have done some full ones at the end, but I didn't think of them until afterward. Went 135x4, 225x4, 315x4, 365x4, 405x4, 405x4. Really more than 4 reps, but who's counting?

Here's the highlights:


AFter that did kb press 8 sets of 6 with a 24kg. rested about 20 seconds between sets. I think I could have done all 48 reps in one set.


Snow day. couldn't get to work, so worked from home and actually got a lot of stuff done I've delayed for months now.

Didn't get to event train like I wanted to, but I did do a kettlebell FI met-con. Weird one as I didn't want to do the typical one.

So I warmed up with 2minL 2minR with 12kg snatch - followed by 1 minute of handle work.
Then did the same with 16kg.
Then got bored real quick and mixed it up a bit.
Started out with the 24kg and did 1 minL1minR snatch. Then one minute of handle work.
Then did 24kgx10Lx10R snatch and finished off the respective minutes with the 16. Then one minute of handle work.
Then did 28kgx10Lx10R snatch and finished off the respective mintues with the 16. Then one minute of handle work.
Then did 32kgx10Lx10R snatch and finished off the respective minutes with the 16. Then one minute of handle work.

The 32 was actually easier than the 24. Which was weird.

After I did the above, I switched to LCCJ.

Started out with 16kg and did 1minL1minR. One minute of handle work.
Then went to 24kg and did 1minL1minR. One minute of handle work.
Then went 28x10Lx10R and finished off the respective minutes with the 16. Then one minute of handle work.
Then went 32x10Lx10R and finished off the respective mintues with the 16. Then one minute of handle work.

Then it got nasty. Hard Style swings.

Did 32kg swings for one minute followed by one minute of handle work - heart rate through the roof.
Then did 28kg swings for 1min followed by one minute of handle work.
Then did 24kg swings for 1 min followed by one minute of handle work.
Then did 16kg swings for 1 min followed by one minute of handle work.
Then did 12kg swings for 1 min followec by one minute of handle work.
Then did 8kg swings for 1 min followed by lying on the floor as a sweaty mess.

Buddha says hello.

All the best,
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Old 02-04-2009, 02:05 PM   #122
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

Thought, i'd better update my log. Been hitting it pretty hard.

1.28.09 Kata W7wo4 75%

Started with Roller and Yoga. Even broke out the axe handle on the calves. It was awesome.

Started with Drop snatches or snatch balances. Went 45x4, 95x4, 135x4, 185x4, and 205x2 - that 205 was the heaviest I've ever gone on that movement. I was pretty pleased.

Then did my snatches. 115x4, 135x4, 155x4, 170x3, 135x3. these snatches were probably the best work I've done since I started doing the full movements. I was very pleased.

here's some highlights:


Then moved onto back squats. 135x4, 225x4, 315x4, 225x4, 225x4. I cut the weights light as I was feeling a bit achy in the hips and knees.

Then did RDLs; went 135x4, 245x4, 335x4, 405x4, 315x4, 245x4.

Then did OHS dead stop bottom position. 95x6, 135x6, 185x6, and 225x1.

Then did some ring push ups 4 sets of 10.
Then did some abs, rolled and more yoga.


Did a kettebell circuit 16kg swings 1 min L, 1 min R, then 1 minute of elliptical - did 7 rounds of this.

Then did a reverse ladder of 1 minute swings and 1 minute of handle event work. used a 32, 24, 16, and a 12kg.


Did some event work in the morning - at 5:30 a.m.. About 100 hits in the underhand and 70 strokes in the single. Did some board drills as well. Barn was about 15 degrees.

Very pleased with the underhand. I need to remember to heel the middle of the log in the single. I like where the saw is at on my body.

here's some highlights:


At lunch, i went to the gym for some KATA.

W7wo6 - 75%

Started with roller and yoga. Was kinda tired from the event work in the morning. I cannot do weights and event work on the same day. I've learned this lesson.

Did squat cleans: went 45x4, 95x4, 135x4, 185x4, 205x4, 245x2. I wanted 4, but I just couldn't do it. to tired. Probably the first time people walking around me really messed with my concentration.

Then did muscle cleans into push presses. Went 95x4, 135x4, 185x4, 205x4, and 230x3. Again, wanted 4 with the 230, but just didn't have it in me.

Here's the highlights: http://www.youtube.com/watch?v=EGAot...e=channel_page

Then front squatted really well. Went 135x4, 225x4, 275x4, 295x4, 315x2, 330x2, 225x4.

Then did Seated Presses. Went 95x4, 135x4, 165x4, 190x4, 165x4, 135x4.

Then did trap bar deadlifts. Went 135x3, 255x3, 345x3, 435x3, 525x3, and 615x3 - I was going to do 6 with the 615, but I tore a callous on the 3rd rep. I didn't use straps. Word to the wise, when pulling high rep and heavy, where straps.

After that did some ring push ups 4x10.

Abs, rolled and yoga.

1.31.09 - USAW club coaching course at Potamic Crossfit in Alexandria. Awesome weekend. Met some great lifters from ECG and got some great coaching from Bull Ternus, Rick Bucelli, Leo Totten, and Dave Miller. The class had 27 attendees; fellow CA member, Patrick Donnelly was in attendance; it was great to finally meet him. I loved it. I got some serious information overload so I wrote down everything Bull, Rick, Dave and Leo told me from the day. Watched Rick, Bull, Dave and several other ECG lifters (Adam, Veronica, and another impressive female lifter) train during lunch. Rick worked up to 150 for a trip in the snatch and did snatch balances with 125. That was awe inspiring. My guess is that we performed about a 1000 repetitions of various movements with a bar and 95lb barbell.

2.1.09 - 2nd day at USAW Club Coach course. Lots of drill work. Worked a lot with Rick. He mentioned that he uses a 1 and 3/4" sole on his shoes - in comparison to most shoes which are 1 and 1/2". He mentioned this to me as he thought it might help me get into the hole better with my squats/snatches/cleans. If anyone has any thoughts on that, I would greatly appreciate it. I could actually buy 2 pair of custom made shoes for the price of one pair of addistars. Again, I reckon we performed about 500 repetitions of various movements with a bar and a 95lb barbell.

2.2.09 - did absolutely nothing. completely messed up from the 2 days of fun and 12 hours in the car.

2.3.09- decided to repeat the previous week to work on the things everyone showed me from this past weekend. I think it will pay major dividends.

Did Kata w7repeat wo1 - 75%

Did my roller and yoga.

Then started with snatches. I did them from progressively lower hangs until I was pulling off the floor. Did 45x5, 75x4, 95x5, 115x5, 135x5, 155x5, 165x4. These felt great. I worked on relaxing my grip until I punched it out overhead. I also worked on high elbows while I was pulling myself under the bar. I also worked on NOT bouncing the bar off the crease in my hip. I did not that bent my arms a little bit during the pull, but I think I'm on the right path. I'm still not jumping, but I'm getting closer.

Here's the footage:


After that did push press behind the neck. Went 95x5, 135x5, 185x5, 205x5, 235x5, 255x5.

After that did squat. again went light to let everything below the hip heel up. Went 135x5, 225x5, 315x5, 225x5.

After that did snatch pulls. Dave Miller told me to lighten up on this movement and work on exploding upwards with the bar. I went 135x5, 235x5, 235x3, 265x3, 285x3,

here's the footage:


After that did Overhead Squats. Went 95x5, 135x5, 185x5, 205x5 (PR), and 135x5.

Here's the footage of the top two sets:


After that did 3 sets of ghey crossover thingys on this new machine at the gym.

After that did ABS.


Started with roller and yoga.

Then went to cleans: Did 45x3, 95x3, 135x3, 185x3, 205x3, 235x3, 270x2, and 225x5 hang power clean. I'll youtube the footage later.

After that did Push press: went 45x5, 95x5, 135x5, 185x5, 205x5, 205x5.
After that did Front Squat: went 135x3, 225x3, 275x3, 315x3, 340x3, 275x3.
After that did Clean pulls; again, followed Dave Miller's advice and lightened this movement and worked on jumping and exploding at the top. Went 135x3, 205x3, 315x3, 345x3, 355x3, 315x3. I'll youtube the footage later.
Then did 72 presses with a 24kg 6R6L without setting the bell down. Pretty tough actually without setting the bell down.
After that did some abs, rolled, and some yoga.

All the best,
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Old 03-06-2009, 12:54 PM   #123
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

Sorry I've gotten behind in my journal. Been training like a mashed cat, just not enough time to chronicle it. Plus I went on a Disney Cruise. Worked my butt of the week before I left and now the week after I returned.

In any event, Instead of rewriting all I've missed, I'll start from today and move forward.

Just had a pretty good session. I'm rehabbing some stuff before I start my next macrocycle.

Started with power snatches working on RFD. Went 45x3, 75x3, 95x3, 115x3, 135x3, 165x2, and 185x1. Just working on moving the weight as fast as I can.

Then went to power cleans. I was working on catching the weight in a 1/4 to 1/2 squat. I normally catch my power cleans with straight legs. I warmed up with 135x5, 185x5, 225x3. Then went to 255. I proceeded to do 11 reps with that weight in approximatley 3 minutes. I did doubles at first. Did 4 sets of doubles with about 20 to 30 seconds between the doubles. Then I did 3 singles with enough time to readjust the weight. I recorded the first two reps. Again working on RFD. The only reason I stopped the carnage was I tore a callous on my left hand. I was pretty pleased to be moving the weight as fast as I was and I brough the thigh brush back (thanks Sjaak).

After that did some back squats. Again working on RFD. Went 135x3, 225x3, 315x3, then 335x3. I tweaked something in my right "tear drop" again. I'm going to stop back squatting for a few weeks. That muscle is not aggrevated when I front squat or when I OHS. Weird.

After that did some RDLs. About 10x10 at 135. Just getting a good feeling.

Then did some band shoulder rehab stuff.

Then abs. Then my yoga and tai chi and back to work.

All the best,
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Old 03-07-2009, 04:54 AM   #124
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

Looks like a good workout other than the muscle pain. I love being at my office so I can workout at lunch. Man that makes all the difference in the world when you are trying to get 2 workouts a day, work and see the family.

You have a couple of more months before event season starts if I have it right. Are you going to change up our training in any significant way prior to competition?
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 03-18-2009, 01:57 PM   #125
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

Sorry so long in reporting, I'll get back on the wagon again this week. Been crazy at work and training. Haven't missed any session. Weight is still in the mid 250s and my event training has increased exponentially the past few weeks.

To answer your question, I taper off the heavy gym work and concentrate my efforts and energy into my event training the closer I get to the season. I have a few smaller contests over the next two months, but I have a world championship at the end of May and the ESPN Timbersports Series during June. So right now, I'm upping my event training. GPP at it's finest.

Here's what I did today with my weight room work. I'm working on Rate of Force Development with relatively light weights.

Had some great beefcake today.

Week 2 of my Spring Kata. Still nursing the sore right vastus medialus, but it's getting better.

Started with yoga, roller, and used a baseball on the hot spots - nice. Saw Buddha. Couldn't find my tennis ball, so I thought, what the hay, use a baseball.

Started out with true power cleans. I decided to narrow my grip a bit, and holy crap did it make a world of difference. The rack even feels betters. Went 95x3, 135x3, 185x3, and 205x3. The 205 was so easy, I went 235x3 and it went up easier than the 135 for 3. I then did another 205x3. I wish I would have recorded it. I was making an effort to really get into the power position and explode upward once my knees were under the bar; I think I may be onto something. I was catching the weight in about a 1/4 squat which is a lot better than my normal straight legged position.

After that, I did push press. Went 95x3, 135x3, 185x3, 205x3, 135x3. Very easy and crisp.

After that, I did very light front squats. Before each set I did 10 Terminal Knee extensions with a blue band. I did my normal narrow stance for the first sets. Went 45x3, 95x3, 135x3, 185x3. Had no pain at all, but I could feel the muscle strain when I was setting up. Then I widened my stance to what should be my normal receiving position in the squat clean. I was getting wicked deep and way deeper than I thought was possible. Went 95x3, 135x3, 185x3, 185x3. The weights flew up and I had no pain at all, except for the set up.

After that, did some clean pulls working on bringing my knees back under the bar before exploding upward. I thought I did pretty good. Went 135x3, 245x3, 295x3, 315x3, 345x3. All were pretty easy. Could feel the quad during the set up, but not during the pull.

After that, I free-styled and did some bench press 45x10, 135x10, 195x10, 135x10. Ring Push ups 3 sets of 10. Then super setting Ring Dips with Hammer Curls for 3 sets.

After that, did some cosmonaut sit ups with a 16 for 5 sets.

Twas good.

Here's some examples of the event training I've done the past week; pretty voluminous.

3.8.09 training with a young couple from central PA. My wife and Collin are competing at the Royal Easter Show in Sydney in a few weeks. They are one of the two person teams on Team USA.


3.12.09 training with my overly large partner Chris Bradshaw (he's 6'3" 300). He finally got back into weight training this spring and whoa, what a difference.



3.13.09 Training with Mike Eash, Chris, my wife, and Coach Randy Hauer.


Same stuff, next day




3.17.09 Fat guy up a pole in a barn. :-D


Just the highlights of the technical stuff.

All the best,

Originally Posted by Derek Simonds View Post
Looks like a good workout other than the muscle pain. I love being at my office so I can workout at lunch. Man that makes all the difference in the world when you are trying to get 2 workouts a day, work and see the family.

You have a couple of more months before event season starts if I have it right. Are you going to change up our training in any significant way prior to competition?
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Old 03-23-2009, 12:21 PM   #126
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

3. 20.09 - Was going to lift, but rested instead, rolled and did a ton of self myofascial release. Also did a yoga session.

3.21.09 - long day. Started out with a 3 hour drive to Pickens for the Maple Syrup Festival. Ended up having a great time. We had about a dozen contestants. Performed well in all events and was very pleased with how Bradshaw and I sawed. I was also pleased with how Kiara and I sawed. Bradshaw and I then cut some nice big pine logs at the end of the show for kicks and giggles. Bradshaw's was 47" and mine was 50". He crushed me like a grape. He cut his log in 33 seconds and I was 36 seconds. Not bad considering the size of the log.

Kiara and I then headed home, we stopped and watched "Duplicity" on the way home. It was a really weird movie. Sorta a cross between "Pulp Fiction" and a Bond movie. Okay, but if you got lost, you got lost.

We got home around 10:15 and I commenced to rolling and doing some yoga and then got a wild hair up my butt.

Went over to the barn, and did my Kata.

Started with power snatches. Went 45x3, 75x3, 95x3, 115x3, 135x3, 145x3, 165x3, 185x3. These felt very crisp and quick. I like them. I'm still leaning back too much at the top so I need to work on getting taller, then allowing my noggin to get out of the way on the way down. I'm doing pretty good on avoiding contact on my lower thighs and getting the bar to the crease in my thighs.

Then went to power cleans and jerks. Went 95x3, 135x3, 185x3, 225x2, 250x2. These felt very crisp and quick. I like them as well. I'm still cutting the 2nd pull short. I really need to avoid contact with my thighs until it's above mid thigh. Lots of work there. Need to work on the punch without letting the bar migrate out.

Then went to Front squats and Terminal Knee extension super set - 45x3, 95x3, 135x3, 185x3, 225x3 (felt great). No pain in my quad. It's coming along nicely. The wider stance is really helping redistribute how I execute the lift. Makes a lot more sense to squat wider as it's more indicative of my receiving stance.

After that I did some clean pulls. Went 185x3, 255x3, 345x3, 485x3, 565x3. These went smooth and quick. I was very pleased with them.

here's some highlights from the carnage:


After that did some abs, more yoga, and rolled. Got back in the house a little after Midnight. Kristy and the girls were watching Twilight. Awesome.

3.22.09 - did some yoga, band drills, and a lot of myofascial stuff. Nothing too physical.

3.23.09 - thus far. Had some lunch time beefcake. Started with Yoga and roller.

Then did power snatch working on staying tall and not leaning back. Went 45x3, 75x3, 95x3, 115x3, 135x3, 155x3. Very easy, quick and snappy.

Then did Behind the Neck Push Press. The weights were so light, it took no effort to jump it to full extension. Went 95x3, 135x3, 165x3, 185x3.

Then did TKE's and Front Squats. Went 45x3, 95x3, 135x3, 185x3, 225x3, 275x3. The 275 felt easy and had no pain at all. I'm going to continue this path until I feel very firm and confident. The pain's almost gone. But I don't want to start doing back squats and reaggrevate it. The fronts are working nicely.

After that did Beast swings - holy crap - Did a little over 150 swings in a little over 6 minutes. Buddha gives his regards. That was brutal. Biggest issue was the grip on the 30 rep sets. Holy crap, it was all I could do to not kill someone with that thing.

After that did some bench press. Went 135x10, 205x10, 135x10.

After that did some swiss ball push ups working on stability muscles in my shoulders. Must have completed about 5 or 6 sets of 10. Really good on the triceps and all the upper body stabilizers.

After that did some Beast one arm clean. Didn't do the jerks - just the cleans. Did a set of 5 each arm. Then did a set of 10 with each arm.

After that did some Russian Twists. More yoga, rolled on a baseball (yeah baby), and got back to work.

Hope to do some event work tonight when the misses and I walk the dog. I see Underhand and boardsholes o'plenty in my future.

All the best,
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Old 03-25-2009, 12:31 PM   #127
Arden Cogar Jr.
Senior Member
Join Date: Jan 2008
Posts: 694

on 3.24.09 did get some underhand event work in with the misses and the dog. It was fun.

Had a nice event session last night.


Started out with the single. Ended up doing 8 cuts. Recorded all but one. Used a tui for these cuts. It cuts pretty darn good. The smaller log was between 17 and 18" and the bigger log was over 21". I'm going to measure circumferences from now on so we have a frame of reference.


I'm pretty pleased with this. I'm keeping the saw down and I'm starting to cut straighter. I'm open to all commentary, so please chime in.

After that, I did some tree training. Started out with 1x3 of climbs. That really got the heart rate up. I had to walk around after the second climb because it was really winding me good. I recorded two sessions and I suck with my off hand right now and I need to relax my front foot and knee more with the up hits.


After that, I practiced turns in both the standing and underhand. Did some stock saw lifts. And did a bunch of band ab work.


Started with Roller and yoga. Finding a little slice of heaven rolling on a baseball. It's awesome.

Started with power cleans. Went 45x3, 95x3, 135x3, 185x3, 205x3. All were crisp, snappy, and nice. Worked on not letting the bar touch my thighs until the bar was at mid thigh. Did a decent job of it, but still have a lot of work to do.

Then did a power clean into 2 jerks. I'm doing split jerks right now in order to let my left shoulder heal up from a strain doing dumbell presses while on the Disney Cruise a few weeks back. Went 45x2, 95x2, 135x2, 185x2, 205x2. All were very crisp and quick. Very pleased with how fast the weights are moving.

After that did Front Squats supersetted with Terminal Knee Extensions. Basically, I banded up my knee for a set of 10 to 15 "flexes" then I'd wonder to the squat rack for my set of front squats. Again, I'm working on the wider stance. The wider stance is more in line with my receiving stance in squat cleans, so I think this is a good move. I was feeling great today. Went 45x3, 95x3, 135x3, 185x3, 225x3, 275x3, 295x3. The 295 for 3 was very easy. The narrow grip on the cleans and the rack makes it a lot easier to stay erect.

I'm going to continue down this FS/TKE path until I'm 100% confident the right vastus medilus is healed. I reckon one more week ought to do me.

After that, did clean pulls. Again worked on keeping the bar from rubbing my thighs until it was mid to upper thighs with arms straight with my knees under the bar. I think I did a pretty good job. Went 135x3, 255x3, 325x3, 325x3.

After that I did some bench press. Went 45x10, 135x10, 185x10, 225x8.

Then did some ring push ups. Went 3 sets of 10.

Then did some arm stuff.

Then did 2x5 of beast cleans.

Then did some ab stuff, rolled, and yoga.

all the best,
Lifting heavy stuff is fun and relative......
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