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Old 01-26-2010, 07:10 PM   #31
Arden Cogar Jr.
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Quote:
Originally Posted by Brian DeGennaro View Post
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).
Brian,
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:
http://www.youtube.com/watch?v=1k_36lYN0uY
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Old 01-27-2010, 10:17 AM   #32
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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
http://www.youtube.com/watch?v=oygWa4FJ-l0
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Old 01-29-2010, 06:07 PM   #33
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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.

http://www.youtube.com/watch?v=GfBs3rF5hPQ

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

All the best,
Arden
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Old 01-30-2010, 06:50 PM   #34
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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.
http://www.youtube.com/watch?v=ZjAK2Sp2ZR4

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

Then did abs.

Here's highlights of the session:
http://www.youtube.com/watch?v=1bHTVQ3HJSU

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

All the best,
Arden
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Old 02-01-2010, 11:52 AM   #35
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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:
http://www.youtube.com/watch?v=OQm4qJnvh0M
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Old 02-05-2010, 09:29 AM   #36
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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:
http://www.youtube.com/watch?v=SwhpYNYMzKo

Then did abs, rolled some more and more yoga.

Then dictated for 2 straight hours. My secretary is gonna hate me.
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Old 02-08-2010, 07:28 AM   #37
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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.

2.7.10
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:
http://www.youtube.com/watch?v=oMEq6XjrMv0

Then did abs and spent a day cleaning and doing housework for time. :-D
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Old 02-09-2010, 09:42 AM   #38
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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.

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

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.
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Old 02-15-2010, 03:16 PM   #39
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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.
http://www.youtube.com/watch?v=UONmj3Lwsx0

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.
http://www.youtube.com/watch?v=TZZJl4jOlpQ
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Old 02-15-2010, 04:19 PM   #40
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You're an animal, Arden. Your lifts are looking better too!
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