Training Log: C Cook
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Topic: Training Log: C Cook
Posted By: C Cook
Subject: Training Log: C Cook
Date Posted: 4/24/13 at 9:01am
Began the games around 99-00 after powerlifting with Team Jax in FL. The Boynton brothers who started the powerlifting team took me to my first games and I am extremely grateful. I went to every clinic and bought every video I could since I had no throwing background. Kay Cummings truly made games fun to attend and kept guys like me motivated to come and be around the games family. I'm a notorious name dropper, so I will try to not do that throughout this training log.  ...But, I have many people who have given me their time and I am still excited to have been around them. I'll just drop one name each log  I work a rotating schedule, so my training days often change. We go 7days on, 2 off, 7nights on, 2 off, then 8days on 4 off with an occasional all nighter. Monday is always Squat day for me regardless. This is something that has carried over from lifting. Seems to start the week right. Here we go...
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Posted By: C Cook
Date Posted: 4/24/13 at 9:10am
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Age:38, Bodyweight: 210, Ht:5'11. 4 meals a day food with lots of water Supps: Fish Oil w all meals, gummy multi, Ginseng and occasional whey PWO. Pre-workout: Generic Excedrin when needed. 2013 Goals: 42s, 32hw, 64lw, 80hh, 100lh, caber turn, sheaf make a height, 13WOB My old PRs are well above these, but old (2004-2006) |
Posted By: C Cook
Date Posted: 4/24/13 at 9:23am
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Sat 4-20-13 Dyn warmup on field 22#BRx4 (30-31ft), 17#st BRx2 (36), MSA(38-39) 22#hamx2wu, x5 open (78-79) 16#hamx1wu,openx5 (102 w avg of 98) Good start. Legs were rough from hill sprints and FW drills day before. Stone release was way off. I did 2 walk thru between each throw and this took a lot of pop out of my legs by the end. Not well conditioned for throwing yet. Couldn't get my release on the hammers. This was the 2nd time throwing these and was missing a lot. Have some ideas...main one is more throwing. Still using the exaggerated underhand hammer grip St.Clair showed Lannie P and I years ago(NDx2). This gives me loose arms and a better release. Just gotta get comfortable with it again. Dang old shoulders. ND= Name drop |
Posted By: C Cook
Date Posted: 4/24/13 at 9:31am
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Sun 4-21-13 worship, Mom's after church meal, rest and light mobility work Mon 4-22-13 Had an hour, took an hour and 10. Indoor warm-up (airdyn bike, pu, ab/ad, mobilty) CG hang snatch with release at top (95lbsx2) alternated with mailto:WOB@12-13ft" rel="nofollow - WOB@12-13ft for 6 sets of doubles every 60 sec. Bk Squat: Triples every 60sec to 345. used belt from 315 on. Fast and poppy DL: Triples every 60sec to 430. 3 circuits of weighted dips, bent rows and hanging leg raises. Hill walk cool down. Backward mostly to deload knees. Ice, hot-cold shower. Slight trap pull from last WOB |
Posted By: TomLawrence
Date Posted: 4/24/13 at 10:19am
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Hey neighbor! The diverging schedule thing has been so bad this week that I have been throwing late a night by moonlight. Scares the deer to death. Good see you here. Tom ------------- Aim high. Stay hungry. |
Posted By: C Cook
Date Posted: 4/27/13 at 6:38pm
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Thx Tom! Can't wait to hear about the game. Tues-Thurs = Ice, mobility, IBU, e-stim on trap, more stretch, FW drills Friday 4-26-13 Trap still tight. Unable to put my right arm back behind my head, so I decided to put some blood thru it. Unloaded truckload of brick for warm-up, light ROM stretch after Inc DB Pressx10x5 sets with DB shrugs before setting weight down 10x5 (all 60lbs) Military PRx10x5sets with Bar Shrugs before setting bar down 10x5 (135) Stand Abs-Ave green bandx25x2sets Inversion, stretch and ice Groin pulls are not showing up anymore since someone (Beau Fay?) posted the agile eight stuff. Been doing most of this once each day after warm shower and have seen great results as far as pre-hab
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Posted By: C Cook
Date Posted: 4/27/13 at 7:07pm
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Sat 4-27-13 Trap still tight, so lots of swings with 54#, stretch, FW drills, 5 turns w 10#, hammer turns w 3kg ball on rope, more stretch, hips and ab/ad stretch, push-ups 55 degrees and light rain=perfect throwing weather 14# stone- No revx3, standx3, SAx3. These did not look far or feel good, so I started over. SO, got out tape then... Standx5-7 (40+), SAx10 (43). Glad I started over. The more I threw, the more my back loosened up and I was able to hit positions. Channelled Myles on the long reach back and smack em in the face stands and got loose on the SA with some smooth easy finishes. Worked til I felt my legs under me in the middle and was getting a nice lift in the finish while working on staying way back. Fun. Minimal trap pain for 20+ throws. Even tho it was only 14# stone, it felt lighter each throw. 56#WFD- Easy one turnx6 (27-28), Two turnx7 (30-31) Took it real easy on this with trap. Felt good with nice slow and low cast K.O. and Craig style, decent replacement and just trying to feel the weightless spots. Add some speed next time when trap is loose again. Fun. Rain picked up, but just eased on. Long stretch and clean-up. Drove home and added inversion with foam roll. Ice and BIG meal at my buddy's Italian Rest. Need to review throw video sometime tomorrow.
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Posted By: Silverback
Date Posted: 4/28/13 at 9:19am
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Glad to see you here my friend. When is Blairsville?
------------- Mule Sportkilt AST Sport Supplements |
Posted By: C Cook
Date Posted: 4/30/13 at 3:58pm
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Hey Mule! June 8th I believe. Great game. I couldnt get that day off, so I will miss again this year. I'm headed to Maryville on the 18th to see how things feel tho. 4-28 thru 4-29= Rest, mobility, ice, massage 4-30-13 Trap still agitated. Lack of sleep not helping. Bike, PU, SU, ab/ad, stretch Back Sqt- every 60 sec to 355x3. Kept it light and smooth, but got dumb and paused in the hole on the last set each rep. Still don't know why. Got down there and just squeezed into my hams. Likely not good for throwing. Shoulda just put more weight on the bar. RDL- Tried that snatch grip. Stayed light and fast w 185x10x2 Pullthru=Ave green bandx12x2, Hang leg raisex10x2, Inversionx2minx2 Cool down, Ice and stretch Go to see PT tomorrow to get trap ROM back. Gotta be able to put my arm directly overhead without feeling like someone is grinding their knee behind my ear. Need some hammer and caber reps this weekend.
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Posted By: lugeour
Date Posted: 5/27/13 at 4:36am
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This gives me loose arms and a better release.
------------- I feel like every http://www.womencostume.co.uk/army-costumes-c-10/" rel="nofollow - army costumes for women a couple girls try to outwhore the costume they had the year before. |