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TRAINING LOG: JB Cochran |
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JB Cochran 
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Joined: 11/28/11 Location: United States Status: Offline Points: 46 |
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 Topic: TRAINING LOG: JB CochranPosted: 1/23/12 at 11:47am |
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These are my very first attempts at throwing WFD. Actually it's my first attempt at throwing anything like this. I watched a couple of videos of people throwing, put a few 5# plates on the ballistica, and off I went. I have to admit the whole motion felt awkward. I felt like I was out there just jumping around in circles and throwing a weight at the end of the motion; it felt jerky and uncomfortable. So how do I improve?
http://www.youtube.com/watch?v=eN-ZsaItnow&feature=youtu.be |
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Virtute et labore.
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JB Cochran
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Joined: 11/28/11 Location: United States Status: Offline Points: 46 |
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Posted: 1/25/12 at 5:25am |
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Lat pulldowns
Machine curls Bentover rows Hammer curls Deadlifts 115x5 115x5 135x5 135x5 225x3 315x1 325x1 PR |
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Virtute et labore.
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dl_buffy
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Joined: 3/14/07 Location: United States Status: Offline Points: 1507 |
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Posted: 1/25/12 at 5:49am |
First thing get used to the first cast. Your weight movement is completely seperate from your body movement. In fact you are trying to lead the weight around on the first turn.
I would do some first turn drills as a warm up. This turn is the the one that kills me the most in my throws. So the first turn needs to be - Swing, Cast/turn, Plant feet. Ditch the weight behind you.
Where you are breaking form is you are casting (swing up to the side) THEN turning. This kills all the momentum of the weight and you have NO orbit left. Re-watch those vids and see that the cast is actually just the start of the turn, the whole body starts to move with the weight. (To me it actually feels like the weight is moving me, then I know my orbit is working.)
Just watch the first bit of each throw. They are turning w the cast. Drilling just that first part will also help you with foot placement because you are checking it. OH...and that vid has one bad thing for beginner, I still fight this...the first turn SHOULD be slow. The more you rush it starting out the more bad habits you will learn.
Do like five or six first turn drills each time before you do the full two turns.
(edit - your third attempt was closer at getting the cast and turn at same time, but that is one where you rushed it.)
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I have very few social interaction skills, so I just throw stuff instead. |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 1/25/12 at 5:52am |
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First of all, I would stick to one spin and really getting used to the motion. You are using an ooooold technique, with the weight swinging past you to the left and then you following.
After you swing behind your back put the weight out to the right/in front of you, almost at a diagonal of where you are and then spin forward underneath it. It sounds difficult in words but go on youtube and watch some videos of ryan vierra, larry Brock, craig, Greg Hadley has a lot. Anyone doing WFD and you will see what I mean about the position of the weight.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JB Cochran
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Joined: 11/28/11 Location: United States Status: Offline Points: 46 |
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Posted: 1/25/12 at 10:05am |
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After work I did some first turn practice and a few more throws, as suggested. The whole thing felt a lot smoother when I tried the suggestions I was given. It felt like the weight was pulling me around rather than me trying to force the weight around.
http://www.youtube.com/watch?v=nV02z06w644&feature=youtu.be |
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Virtute et labore.
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JB Cochran
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Joined: 11/28/11 Location: United States Status: Offline Points: 46 |
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Posted: 2/06/12 at 9:19am |
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Today I started a 5X5 routine. I'm not sure what my 5 rep max weights are so today's workout was more of an experiment to find out.
Front Squat: 95x5 115x5 195x5 205x5 215x5 Bench Press 95x5 120x5 145x5 165x5 170x4 (no spotter, didn't want to push it) Power Clean - this was my first time ever doing these 95x5 120x5 Weighted Hyperextensions 10x8 25x8 Pull Ups 3 sets of 10 I'm not sure about the Power Cleans. My left wrist isn't too good, so trying to shelf my arms at the top doesn't really work. I end up in more of a press position. |
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Virtute et labore.
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Duncan McCallum
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Posted: 2/06/12 at 12:17pm |
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Good man. I have a similar wrist issue...maybe think about working high pulls?
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The man in the arena.
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JB Cochran
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Posted: 2/08/12 at 4:56am |
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Today was my light day.
Squat 115x5 135x5 185x5 185x5 Military Press 65x5 95x5 115x5 125x2 Sumo DL 135x5 165x5 195x5 225x5 Conventional DL 375x1 - New PR
I've never tried those, but I will if it'll give my wrist a break. Edited by JB Cochran - 2/08/12 at 5:01am |
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Virtute et labore.
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JB Cochran
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Posted: 2/11/12 at 6:06am |
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Squat
110x5 135x5 165x5 190x5 220x3 165x8 Bench (Probably my least favorite exercise) 95x5 120x5 140x5 165x5 185x2 140x8 High pulls 75x5 90x5 110x5 115x5 - this only happened with awful form and pushing with the knees Dips BWx3 - there was supposed to be 3 sets of 8, but it wasn't happening. Weight sit-ups 25x8 30x8 (medicine ball toss) BW roll out x 10 |
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Virtute et labore.
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Duncan McCallum
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Posted: 2/11/12 at 6:11am |
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Yeah man, high pulls can be a tough lift. See if you can scrounge up some Shawn Baker or Gene Flynn vids. Better yet, ask Shawn to cameraphone one of his lifting sessions. Dude has SERIOUS ups.
Good work on the lifts. Consistent gains.
Steady.
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The man in the arena.
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JB Cochran
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Posted: 2/13/12 at 10:16am |
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Squat
110x5 140x5 165x5 195x5 220x5 Dumbbell Bench 45x5 55x5 65x5 75x5 85x3 Barbell Row 55x5 75x5 85x5 100x5 110x5 Tricep Pulldown 100x8 120x8 150x8 Since I hate regular bench press so much I tried DB bench instead. I'm not sure if one is more/less beneficial than the other, but at least it was a chest workout. |
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Virtute et labore.
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JB Cochran
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Joined: 11/28/11 Location: United States Status: Offline Points: 46 |
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Posted: 2/16/12 at 6:30am |
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This workout was supposed to happen yesterday, but it didn't. I just got switched back to night shift, 7 pm to 7 am, and it's really screwing up my workouts, my nutrition, and especially my sleep.
Squat 110x5 140x5 165x5 165x5 Military Press 80x5 105x5 130x5 140x2 DL 135x5 170x5 205x5 230x5 1 RM - 380 (miss) Hammer curls Seated Row Sit ups |
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Virtute et labore.
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JB Cochran wrote: