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Old 01-03-2010, 02:50 PM   #1
Arden Cogar Jr.
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Default Timbersports Athlete's quest for quickness

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:
http://www.youtube.com/watch?v=a3RHarJgexc


all the best,
Arden
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Old 01-05-2010, 04:07 PM   #2
Arden Cogar Jr.
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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
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Old 01-08-2010, 10:25 PM   #3
Arden Cogar Jr.
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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:


http://www.youtube.com/watch?v=yn-dnxCt3mk

all the best,
Arden
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Old 01-08-2010, 11:06 PM   #4
Alex Bond
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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.
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Old 01-08-2010, 11:38 PM   #5
Arden Cogar Jr.
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Quote:
Originally Posted by Alex Bond View Post
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.
Alex,
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
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Old 01-09-2010, 08:44 PM   #6
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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:
http://www.youtube.com/watch?v=-H0rr29Elys

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.

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

All the best,
Arden
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Old 01-10-2010, 01:16 PM   #7
Arden Cogar Jr.
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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:

http://www.youtube.com/watch?v=ATDvJxaedj8

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

All the best,
Arden
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Old 01-10-2010, 06:16 PM   #8
Arden Cogar Jr.
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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:
http://www.youtube.com/watch?v=GoBW6GmBdLw

All the best,
Arden
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Old 01-12-2010, 09:44 AM   #9
Arden Cogar Jr.
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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-
http://www.youtube.com/watch?v=d3-sSPOJ5WA

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,
Arden
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Old 01-12-2010, 10:04 AM   #10
Duke McCall
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Arden,

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.

Duke
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