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new journal -> http://www.charliefrancis.com/community/showthread.php?22489-Gaining-Mass-ROM-for-College-Javelin&p=246097#post246097

3/8/2013

notes:
-back home for the semester. won't be competing for the ncaa until spring 2014. will retain eligibility and re-enter track as a sophomore. plan on concentrating purely on adding...

2/13/2013

notes:
-been taking the last week and probably this upcoming week very light. I plan to take my usual end of season 3 week break now, and when I return to training I probably will just...

2/1/2013

notes:
-just continuing work on gaining muscle mass and flexibility

1/27

weigh in -148 lbs

notes:
-whip action improving. realized i was tightening my core too, arm motion is easier when i get my power from the ground up. jav flight is improving
-calorie...

1/8/13

decided I'll just weigh in when I get back to school. getting much more comfortable with the jav mechanics, can't wait to start doing some more spear throws. shoulder mobility has greatly...

1/1

Happy New Year!

Starting to get a little ancy, I think I'm freshened up and ready to go back full steam training. I will start tomorrow with the full workouts, and hopefully that means...

12/25

notes:
-merry christmas everyone!
-been having some health problems lately, so I've decided to take it a bit easier as far as the training goes until I get some sorted out and can get a...

12/16/2012

notes:
-back home for break. will no longer have access to throwing an actual javelin indoors (or outdoors for that matter, much too cold in MA), but I will have access to medballs,...

12/5/2012

Testing (from last week):
power clean - 250 lbs
bench - 200
power snatch - 160
squat - 385
weigh in -> 145 lbs

notes:

11/22/2012

notes:
-noticed that my strength in the power variations of olympic lifts is much lower than it used to be. I'l take this opportunity to really key in on good mechanics in the lifts...

11/18/2012

notes:
-understanding of mechanics getting much better. now just to get myself to do them well. throwing shoulder flexibility is a bit of a limiting factor for me now, but it is...

11/10/2012

notes:
-measured out some penultimate throws indoors and was cracking 45m. if I can add 15m before the season begins, between improved mechanics and adding the run-up and jav spikes,...

11/3/2012

notes:
-bit of a break through this week. arm is staying back longer naturally, so I'm no longer having to force it so bad. footwork much improved by adding in penultimate step instead...

10/27/2012

notes:
-shoulder soreness fading as my arm gets in better condition
-finally able to get leg to block by not gliding as much on standing throws. whip action of arm is better, i was...

10/21/2012

notes:
-right shoulder experiencing much soreness between rotator cuff and my shoulder being to weak/ inflexible to not prematurely break at the elbow. have been icing and...

hi all,

just starting a new journal because the title of my old one is now inaccurate since I've been switched to the throwing group for javelin. some stats/info:

sex: male
age: 19
height:...