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Old 04-01-2008, 10:33 AM   #21
Arden Cogar Jr.
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Quote:
Originally Posted by Allen Yeh View Post
Can you explain that looking down thing?

here's the video I was referring too. This is kinda long, but awesome. These dudes are Rugged Dwarfs in the most respectful manner.

here's one that doesn't do it as much as others - but his head position is somewhat down

http://youtube.com/watch?v=1sA-lEbrgak

Here's more about what I'm talking about. He does it on his snatches too.

http://www.youtube.com/watch?v=cxy3C...eature=related

Here's the same dude.

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

In essence, look at the second and third videos head position. That's what I'm talking about. When I did the dead stop jerk overhead squats with my head down, I didn't get any pain in my neck, rhomboids, or traps. When I have my head more neutral, I always get jacked up.

I'm going to try the same with my snatches and see if I'm more stable as well.

I hope this makes sense?

All the best,
Arden
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Old 04-02-2008, 05:59 PM   #22
Greg Woods
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Arden your training workouts are impressive to say the least. Can't imagine doing that many hits/strokes. Are the logs you're training on green, and if so what do you do with all the chips/subs? Must have one heck of a wood pile.
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Old 04-03-2008, 04:15 AM   #23
Allen Yeh
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Quote:
Originally Posted by Arden Cogar Jr. View Post
here's the video I was referring too. This is kinda long, but awesome. These dudes are Rugged Dwarfs in the most respectful manner.

here's one that doesn't do it as much as others - but his head position is somewhat down

http://youtube.com/watch?v=1sA-lEbrgak

Here's more about what I'm talking about. He does it on his snatches too.

http://www.youtube.com/watch?v=cxy3C...eature=related

Here's the same dude.

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

In essence, look at the second and third videos head position. That's what I'm talking about. When I did the dead stop jerk overhead squats with my head down, I didn't get any pain in my neck, rhomboids, or traps. When I have my head more neutral, I always get jacked up.

I'm going to try the same with my snatches and see if I'm more stable as well.

I hope this makes sense?

All the best,
Arden
Interesting. I wonder what some of the Oly coaches think about doing that?

I'd like to try it out but yesterday I noticed something really screwed up with my overhead position. If you hold a bar overhead and look up the bar should be pretty much a straight line but yesterday while doing some light overhead shrugs I looked up and it's definitely NOT a straight line. Since I was trying to watch myself I couldnt' tell if it was because my left arm was pulling the bar too far back or if it was because my right wasn't going back enough, I don't feel a difference. Frustrating, this is when a good workout partner would have been great. I wonder if this is why I've always had a rough time with overhead pressing, because of some kind of overhead position that my body naturally goes into.
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Pain is your companion, don't go hide from it."
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Old 04-10-2008, 09:16 AM   #24
Arden Cogar Jr.
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April 2, Nothing too silly. Just some light event training working on the Underhand. Roller and Yoga

April 3, Kata w2 wo1
Started out with roller, yoga and Corrigon warm up.

Then did Power Snatch from high blocks. Started out with complexs from high box and did drop snatches. Did the warm ups with 75x6, 95x6, 115x6, and 135x6. Then did my work sets of 155 for five sets of 2 working on speed.

After that did Overhead squats. Did 155 for five sets of 4.

Then did snatch pulls. Did 135x5, 205x5, 255x3, 265x3, 275x3, 285x3.

Then did foam roller, yoga and got to work.

April 4. did nothing physical other than yoga and roller.

April 5, did a contest. Went well. Here's some snippets from the event. I'm the bald guy in black.

hand sawing events: http://www.youtube.com/watch?v=GLOrg56v-_4
chopping events (my 73 year old father is to the right up first) my wife is after my heat in the standing: http://www.youtube.com/watch?v=ho_aM6aILew
more chopping and obstacle pole: http://www.youtube.com/watch?v=M7epxVkcP54
chainsawing events: http://www.youtube.com/watch?v=uRc7cfSGGNg

After the show, we travelled to my family farm/camp and my youngest daughter, a very talented young axeman, Mike Koers, and I chopped until was dark. I had more fun training with Mike and Carmen than I did competing at the event that afternoon. Chopped until I was about ready to pass out.

The next day, we went to another event at Potamic State College.

Hand sawing events (my wife and I are up first): http://www.youtube.com/watch?v=4fPOs3foCXg
Chainsawing, underhand and my wife chopping: http://www.youtube.com/watch?v=4iAMte5CZZM
More chopping: http://www.youtube.com/watch?v=HmIYmfud7gU
Me and my 320lb partner doing an event we're not made for: http://www.youtube.com/watch?v=l8yfr_up8XA

Long weekend.

4.7.08 - rested. Roller and Yoga

4.8.09 - Kata day 3, w 2 80%

Started out with Roller, Yoga, and Corrigon Warm up.

Then went into squat cleans. Did the complex with one jerk at the end. Did 95x3+, 115x3+, 135x3+, 165x3+, 185x3+, 205x3 (no jerk). Then did my top work sets with 235 for four singles.

Then did Push Press. Did 95x5, 135x5, 185x5, 205x2, Then did 240 for four sets of 2.
Then did front squat: Did 135x5, 205x5, 255x2, 275 for four sets of 3.

Then did abs, yoga, and roller.

4.9.08 - Just chilled. Worked 16 hours. Did some roller before going to bed.

4.10.08. Awesome session:

Started with Yoga, Roller, and Corrigon warm up.

then did Complexes followed by Snatch balance. Did 75x6, 95x6, 115x6, 135x6, 165x1, then did 185 for four singles.

here's the footage of the 135 complex plus balance and the singles:
http://www.youtube.com/watch?v=klr-gSE8X7A

Then did Clean and Jerk. Did complexes for warm ups and one jerk at the end. Did 95x3+, 135x3+, 165x3+, 185x3+, 205x3+. Then did 245 for four singles.

Here's the footage of the 205 complex plus jerk plus the singles:
http://www.youtube.com/watch?v=WKmR--esXds

Then did some slow negative pause squats with an explosive positive. Did 135x3, 205x3, 255x2, then did 275 for four sets of 2.

Then did some clean pulls. Did 135x5, 245x5, 315x5, 405x2 (recorded), 495x2 (recorded) - more of conventional dead with a wide grip, close feet, and shrug, but oh well.

Then did some clean power jerk ohs from a dead stop. did 135x5, 185x3 (recorded), 205x3 (recorded), 255x1 (recorded), 135x5. These are brutal.

Here's the link for the recorded sets: http://www.youtube.com/watch?v=ZJtzDUDpG3o


Then did some abs, yoga, and roller.

I'm feeling pretty good. I'm down to 253, so I'm pretty pysched.

All the best,
Arden
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Old 04-16-2008, 11:25 AM   #25
Arden Cogar Jr.
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4.11.08 light day, did some underhand and single training before going to work.
http://youtube.com/watch?v=j2QF0CBHB0E

Flew to Atlanta for something silly.

4.12.08. 5 hours at a film/photo studio. Cut a log at the end wearing a suit and tie, minus the sleeves on the jacket and dress shirt. :-D

here's some snippets from it:

http://youtube.com/watch?v=LJ6WWc4AkFw

4.13.08. Flew home. Did a ton of event training. Lots of tree work, stock saw, standing and Underhand.

Here's some footage:
http://youtube.com/watch?v=jiviYWs1ZKM

Before I could conclude the session, I got stuck into some hardcore house cleaning. :-D Think Linda's hard, try the kitchen with an angry spouse.

4.14.08. Did my Kata w3 wo1 70%.

Started out with Tall snatches, did the drill (power snatch, squat snatch, then squat snatch) followed by drop snatches. Did 45x6, 75x6, 95x6, 115x6 (recorded), then did 135 for four sets of six (all recorded).

Then did OHS 135x5, then 135x10 (recorded)

here's the lifting stuff:
http://youtube.com/watch?v=52GsvpRwjOk

Then did Snatch Pulls - 135x5, 225x3, 255x3, 265x3, 275x3.

Then did three cuts on the single. Crazy for doing it at the end of training session, but I wanted to, I'm working on form so I need volume of strokes.

http://youtube.com/watch?v=jHHYtBpx4ME

After that did abs, roller, and went to Court; then drove to Raleigh, NC.

4.15.08 in Raleigh all morning and early afternoon. Got home around 6:30 p.m. The Bradshaw visited so we did some event training. I was really tired, so I was wasting wood for the most part.

Here's some brief footage:

http://youtube.com/watch?v=RMstt_cXT5Y

rolled and went to bed.

4.16.08 Got my kata in before work.

Did my customary yoga, roller, and corrigon warm up.

Then did squat clean matrixes followed by a jerk. Did 45x3+, 95x3+, 115x3+, 135x3+, 165x3+, 185x3+, then did 205 for 4 sets of 1 with no jerk.

Was gonna do push press, but felt a bit gimp, so did Hammer STrength behind the neck: Did 2platesx10, 4latesx10, 6platesx10, 8 platesx8.

Then did some lateral raises - front, side, then bent over. Did 30 reps each set for about three or four sets.

Then did front squats - 135x5, 205x5, 255xfour sets of 3.

Then did dead start overhead squats with the bar at below chest height. Set it up on the rings at the gym, to where I could get my hands in the proper snatch grip and then stand up. Kept it light did 115 for five sets of 3.

After that did abs and off to work.

bodyweight is still 253. Given the way I've eaten the past five days because of travelling, I'm impressed. I put a serious hurtin' on a calzone at a genuine Italian Restaraunte (ironically right beside an Olive Garden) on Saturday. Slowly but surely.

All the best,
Arden
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Old 04-17-2008, 12:31 PM   #26
Derek Simonds
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As a skinny orangutan who is trying to put on weight all I have to say is you keep losing the pounds and I will try to pick them up.

As of this morning I hit 195 LB's and was very pleased with it. My short term goal is to hit the 200 LB's and see how I feel at that weight.

Limiting the met-con has really been the key for me reaching this weight.

A quick funny childhood story. I also have large hands and long toes. I would torment my younger sisters at dinner by carrying on a conversation with my parents and then sticking my leg across under the tables and pinching them with my toes. Oh they hated it and would just get all wound up. I of course sat there looking angelic denying anything ever happened.

Oh BTW what is the Kata that you reference?
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Old 04-17-2008, 03:07 PM   #27
Arden Cogar Jr.
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Derek,
That's a very cute story. I too am the possessor of big mits and feet (13 shoe and ring size). My funny story is that I wore the same size shoe when I was 8th grade. At the time, I was about 5'7" and stocky but not fat 185. Just a big boned kid. Anyway, it was the only year I play organized basketball and myself and some of the other team members were at the drinking fountain outside the gym during a break. One of the cheerleaders remarked "look at thos legs." Another one, "legs hell, look at his feet." Yep, I'll never forget that one.

KATA is the business name for the coach who's put a lot of effort into getting me better in my sport and my gym work - his name is Randy Hauer. He lives 8 hours from me so I only get to meet up with him every few months. I spend the rest of the time studying, writing, learning, etc. If you know what I mean?

All the best,
Arden
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Old 04-24-2008, 09:36 AM   #28
Arden Cogar Jr.
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4.17.08 light event work. More drills than anything. Stock saw, tree, and some UH finishing drill. Tried for some reason. Lots for Roller and yoga

4.18.08 Kata w3 wo 5

Did my roller, yoga and corrogin warm up.

After that started with Snatch complexes followed by drop snatches/snatch balances. Did 45x6, 75x6, 95x6, 115x6, 135x6. Then was going to do 155 for one sntach then one drop snatch when I tweeked my right quad. I should have just dumped the weight, but I steadied it overhead and caused me to rock in the hole.

here's the footage:
http://www.youtube.com/watch?v=PK-zSCMiUVs

After that, I did of BB'er training and was pretty bitchy because of the tweeked quad. I think I did some pulldowns, pull ups, lateral raises, hammer strength overhead presses, and lateral raises. Didn't pay attention to the weights. Just didn't want to waste the workout.

I rolled the quad pretty good PWO and throughout the day. Iced it a lot too. I also EMS'ed it when I got home.

4.19.08 big training day. With the strained quad I wasn't too eager to get into it, but I had a demo to do for a big Boy Scout get together at a Camp in Boone County. I took a near 15" Underhand, and a 17" sawing block and did an Underhand, a stock saw, and my first hotsaw run of the year.

here's the footage:
http://www.youtube.com/watch?v=mQwFyxZIyrQ

Then Kiara and I went home to train with The Bradshaw. We did tons of underhands, standings, doubles and singles. It was really fun. I couldn't guestimate the strokes/hit volume, but it was a lot.

here's some highlights:
http://www.youtube.com/watch?v=F6sowMrtjAA

http://www.youtube.com/watch?v=ARqRs9VyYck

http://www.youtube.com/watch?v=jSBEZPuH8ik

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

Then we had a serious cheat meal at Genos.

Then we came back and Kristy joined us:

http://www.youtube.com/watch?v=Lobn8L7XtLQ

http://www.youtube.com/watch?v=HGm_z3QwO5U

After that, I rolled, EMS'ed the quad, iced it and went to bed. No more pie.

4.20.08 - done, stick a fork in me. Too sore to do anything other than Yoga, tai chi and some very very light drill work.

4.21.08 - b-day. joy.

Quad feeling better so decided to redo previous week of kata.

Did roller, yoga, and corrigon warm up.

Then did box power snatch with no drop snatches. Did 45x3, 75x3, 95x3, 115x3, 135x3, then did three more sets with the 135.

After that did shallow Overhead squats with 135 for 3 sets of 5.

After that did Jerk recoveries from a pin about nose height. Did 135x5, 185x5, 205x3, 255x3 (that was a PR)

After that did some Snatch pulls from a box - so worked on 2nd pull real hard. Did 135x5, 205x5, 255x3, 275x3, 295x3.

After that did some RDLs 205x5 sets of 5.

Then did some abs.

Rolled, EMS, and some more yoga.

4.22.08 redid the previous weeks 3rd weight workout

started out with Roller, Yoga, and Corrigon warm up.

Then did Power cleans 95x5, 115x5, 135x5, 165x3, 185x3, 205x 3 singles.

Then did push press - 95x5, 135x5, 185x3. Felt sorta bad, so called it a day.

Did some light abs, yoga, and rolled again. Quad feeling a lot better.

When I got home, i thought about doing some event work, but opted to swing the handle and do drill work. Did do a wood run; which is a wonderful xfit style workout that's actual work.

4.23.08 Quad feels great.

Did final weight workout of previous week - don't normally weight train three days in a row, but wanted to pull it off so I could make Thursday a heavy event day before a hard weekend of cleaning and wood gathering.

Did some power snatches/squat snatches with snatch balances - did 75x6, 95x6, and 115x6. Didn't want to push my luck, so I then did power snatches 135x3, then 155 for 3 sets of 1.

After thta did squat clean complex with a jerk at the end of the third rep. Did 95x3+, 115x3+, 135x3+, 165x3+, 185x3+, 205x3+, then 205 for two more singles of c&J.

here's one of the complexes:

http://www.youtube.com/watch?v=ZpUST5dtsjQ

Then did pause squats. 135x2, 205x2, 255x2.

Then did abs, yoga, and roller.

EMS'ed it again, did a little bit of handle work.

4.24.08 - gonna be fun.

Bodyweight is around 256, but my bodyfat, on the Tanita, is at a near all time low for me - 16%. I'm pretty excited about that.

All the best,
Arden
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Old 04-25-2008, 09:16 AM   #29
Arden Cogar Jr.
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Event training the evening of 4.24.08.

Maybe over did it. But I did alot of stuff. I only taped some of it. I probably made about 12 cuts on the single. 4 or 5 Tabata runs in the underhand. A bunch of hits in the standing and tons of tree/stocksaw drills. Can't estimate the volume. But when I was done, I was done.

here's the footage:

http://www.youtube.com/watch?v=cQ9xZCRLNm0

http://www.youtube.com/watch?v=ypB216ewziY

http://www.youtube.com/watch?v=QJSU2MjWbLI

4.25.08 Kata w4 wo 1 80%

Tough workout.

Started out with roller, yoga, and Corrigon warm up.

Then did power snatches. Did 3 sets of the complexes with 3 drop snatches afterwards. Still nursing the quad a bit and I'm limiting the depth of my snatches until I feel 100% confident. Did 45x6, 75x6, 95x6, 115x6, 135x4 (recorded).

Then did my top set of 165 for 5 doubles.

http://www.youtube.com/watch?v=1BQlrZ1HXf0

After that I did overhead squats. I found that If I brought my hands in 4 finger lengths from my previous snatch grip (near touching the collars on the crappy bars at the Y) that I had a ton of control over the weight while it was overhead. I'm going to try this grip the next time I snatch and see if it helps me get more balance and control overhead.

I did 165 for 5 sets of 5 and they were easy.


After that I did Snatch Pulls. I did 135x3, 205x3, 255x3, 275x3, 295x3, 315x3.

After that I did some adductor/abductor machine and some calf work.

Then I did some light abs. Couldn't do my KATA AB today, i was dragging.

Bodyweight is holding at 254 to 256 and I'm starting to get consistent readings of 16% on my Tanita Scale. I'm pysched. Up until last month, I was consistently getting readings in the 20 to 22% range. Based upon experience, I'd say that's off by 4% because I'm pretty heavily muscled and those scales always skew the bigger lads with more bodyfat than they actually have. Thus, I may actually no longer qualify as Slovent according to Dr. Fred Hatfield's standards. yeahhhhhh

All the best,
Arden
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Old 04-28-2008, 08:37 AM   #30
Derek Simonds
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Arden, you are looking lean in those videos. Really lean. The hard work is paying off big time.

I took the kids out to Zaxby's on Saturday for lunch and we were leaving and my son says hey isn't that your buddy. Sure enough you were battling it out on the underhand with Dave Blastad (I really can't remember his last name). You cut the log in 15 seconds flat and won the event. I have no idea what or when the footage was from. The absolutely best part is up at our lake house we let the boys cut up campfire wood. None of it actually would qualify as a log, more like twigs to branches. Last weekend my 8 year old son pretended to be racing the fastest axe man in the world and chopped through a branch in 18 seconds. He was pretty proud of his time as his 8 year old cousin was timing him. They had to come running in and tell everyone what he had done.

When we got done watching you on TV he looked up at me dead serious and said dang he beat me by 3 seconds. I almost pee'ed my pants I was laughing so hard.

Once I regained my composure I reminded him that your log was a wee bit bigger. I also told him to keep training and maybe one day he could swing an axe the same way.

I love my kids.
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http://westvolusiawellness.com/
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