animal
Fulltime Member
Posts: 224
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Post by animal on Aug 23, 2006 9:26:42 GMT -5
tue 8-22 PM bench close grip (5 seconds down 2 up) 6 sets 5 spider row 10 sets 8-10 rear delts 5 sets 10 front raise 4 sets 10 Nice work Cooke...many years ago I did a 12 week raw bench routine with the same (5 seconds down, 2 up) and it was real hard but it made me stronger. The way it worked was you started with 3 sets x 12 reps and each week you dropped a rep but added weight. If I remember right you stated with like 50% of your 1rm. The slow reps with heavy weight are killers!
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Post by rawlifter on Aug 27, 2006 20:46:36 GMT -5
Awesome log bro. I like the 5 seconds down thing. I was having trouble with my bench and a friend suggested pausing for 3 seconds on each rep of each set..I tried it and my bench took off! I will be applying what you have done and see what it can do for me. I would REALLY like to compete one day. Know anyone in the Kansas City Missouri area? Good luck on all your training and I really appreciate your help!
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Post by Joey Smith on Aug 27, 2006 20:49:33 GMT -5
Nice work Bench Beast....I like the medicine ball training your doing as well....
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 7, 2006 7:46:51 GMT -5
well it's just about time to get geared up for jan. 27. gonna hit it hard when i get back from cancun. i will be posting my log for the entire cycle starting 10-17. not gonna post any of my latest workouts due to training secrets lol. if i post it you can believe it. i won't shoot you a line of shit like some of the guys on elite fitness. horseshit i say!!!!!!!!!!!!!!!!!!!!!!!
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on Oct 7, 2006 16:29:31 GMT -5
look forward to seeing your training log chris. and glad to hear you gonna do our meet.
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 8, 2006 7:50:52 GMT -5
gonna see what happens in a few weeks. haven't shirted since first week of july, since the whole shoulder episode. everything appears to be better but i still have an appt. with a neurologist oct. 31. hope i am able to do your meet. i will know in a month or so. gonna go real conservative this time and try to hit some easy numbers
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exmgq
Fulltime Member
Posts: 175
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Post by exmgq on Oct 8, 2006 11:35:32 GMT -5
good deal, hope the shoulder is healed up. look forward to seeing you and the julie whether you bench or not.
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 18, 2006 8:03:58 GMT -5
well here we go accessory day #1 week 1 tue oct.17
just wanted to get back to the gym and hit some light stuff since we just got back from cancun. gonna shirt friday for the first time since the last week of june/first week of july. will be doing 3 boards
raw bench ring finger on power ring 6 sets 8-10 starting next week this will be triples only
decline (same grip as above) hit about 2 inches from belly button (or hernia) 5 sets 8-10
kettlebell shoulder press (no back support on a 12" box) 4 sets 10 will be alternating shoulder press with bottoms up press each week spider row to chest (hit high to work upper back and rear delts) 5 sets 10 (will step up next week)
chest supported rows 4 sets 10
face pulls 4 sets 10
felt good to get focused on a meet again. didn't want to hit too much tonight due to fridays upcoming workout.
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Post by Barry Williams on Oct 18, 2006 15:59:41 GMT -5
What do you have in mind for Clayton?
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chad
Fulltime Member
Posts: 233
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Post by chad on Oct 18, 2006 19:31:10 GMT -5
You are lifting some weights I didn't even know were humanly possible until just recently.
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Post by Joey Smith on Oct 18, 2006 22:03:08 GMT -5
You are lifting some weights I didn't even know were humanly possible until just recently. As many times as I have trained with Cooke and watched these weights being moved it still amazes me....I get nervous just like its the first time I have ever seen him do it everytime he does it....seeing it with your own eyes is truly amazing....look forward to Friday big man....
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Post by Breaker on Oct 19, 2006 3:07:43 GMT -5
I second that Joey! The first time I was GCBB "Colossus Cooke" went for some crazy ass 925 Bench and I remember how terrified I was middle spotting. I must say that day the shit became very real to me!
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 19, 2006 8:00:10 GMT -5
What do you have in mind for Clayton? just going to play it by ear and get my name back in the conversation a little. it really depends on my shoulder.
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 19, 2006 8:01:34 GMT -5
You are lifting some weights I didn't even know were humanly possible until just recently. As many times as I have trained with Cooke and watched these weights being moved it still amazes me....I get nervous just like its the first time I have ever seen him do it everytime he does it....seeing it with your own eyes is truly amazing....look forward to Friday big man.... looking forward to it too man. hope i am pleased after all the rehab and rest. gonna feel like a virgin in my shirt it's been so long now. can't wait. ;D ;D
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COOKE
Fulltime Member
THE TOUGHEST PART OF GETTING TO THE TOP OF THE LADDER IS GETTING THROUGH THE CROWD AT THE BOTTOM !!!
Posts: 191
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Post by COOKE on Oct 19, 2006 8:02:56 GMT -5
wed. 10-18 cardio medicine ball work shoulder rehab
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