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Thread: Gaining Mass/ROM for College Javelin

  1. #121
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    Re: Gaining Mass/ROM for College Javelin

    14 May 2015

    2' bike
    2x5 shrug, high pull, front squat@45lbs
    2x5 overhead squat@45lbs
    2x6 snatch@65lbs
    2x6 front squat@95lbs
    javelin stretches

    Notes:
    -abs doms, minor chest doms
    -legs felt roasted. Went very light and legs felt very tired post workout nonetheless

  2. #122
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    Re: Gaining Mass/ROM for College Javelin

    15 May 2015

    2' bike
    2x5 shrug, high pull, front squat@50lbs
    2x5 overhead squat@50lbs
    2x6 pullover@65lbs
    2x10 upper db circuit
    1x12:
    -cross flys@15lbs
    -pulses@5lbs
    -shoulder complex@2.5lbs
    -rear delt band pulls
    stretch upper

    notes:
    -pulses performed overhead and side on back then on front
    -shoulder complex includes thumbs-up/down raise, ext/int rot, and scarecrows

  3. #123
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    Re: Gaining Mass/ROM for College Javelin

    16 May 2015

    ~15 block run
    depletion push-ups
    2' abs circuit (~200 reps)
    1x12 (each) elevated single-leg bridge
    javelin ROM drills

  4. #124
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    Re: Gaining Mass/ROM for College Javelin

    Day 1 (17 May 2015)

    off

    Day 2 (18 May 2015)

    2' bike
    2x5 shrug-high pulls-squat@45lbs
    2x5 overhead squat@45lbs
    2x10 pc@95lbs
    2x10 power squat@135lbs
    stretch lower

    Day 3 (19 May 2015)

    2x10 bench@95,115
    10,6 pull-ups
    2x10 upper body circuit
    stretch upper

    Day 4 (20 May 2015)

    cf tempo bike workout
    javelin ROM drills

    Day 5 (21 May 2015)

    2' bike
    2x5 shrug, high pulls, squat@45lbs
    2x5 overhead squat@45lbs
    2x10 snatch@65lbs
    2x10 front squat@95lbs
    stretch lower

  5. #125
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    Re: Gaining Mass/ROM for College Javelin

    Day 6 (22 May 2015)

    2' bike
    2x5 shrug, high pull, front squat@45lbs
    2x5 overhead squat@45lbs
    2x10 pullovers@35lbs/65lbs
    1x12 pulses
    1x12 shoulder complex
    1x12 rear delt band pulls
    2x10 upper db circuit
    stretch upper

    Day 7 (23 May 2015)
    ~15 block jog
    depletion push-ups
    1x12 each elevated single-leg bridge
    javelin ROM drills

    Day 1 (24 May 2015)

    off

    Day 2 (25 May 2015)
    2' bike
    2x5 shrug, high pulls, front squat@45lbs
    2x5 overhead squat@45lbs
    8,8,4 pc@135lbs
    3x8 power squat@225lbs
    stretch lower

    notes:
    -squats feeling pain free and much easier
    -grip gave out on the pc's, likely because I cannot drop the non-bumper plates

  6. #126
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    Re: Gaining Mass/ROM for College Javelin

    Work and life got busy over the last month. over the course of the month I did complete:

    Day 2
    2' bike
    2x5 shrug, high pulls, front squat
    2x5 overhead squat
    2x8 bench@135lbs
    8,8,3 pull-ups
    2x10 db upper circuit
    stretch upper

    Day 4
    CF Bike Workout
    Jav ROM Drills
    Stretch core

    Day 5
    2' bike
    2x5 shrug, high pulls, front squat@45lbs
    2x5 overhead squats@45lbs
    1x8 snatch@95lbs
    3x8 front squat@135/155lbs
    stretch lower

    Day 6
    2' bike
    2x5 shrug, high pulls, front squat@45lbs
    2x5 overhead squats@45lbs
    3x8 pullovers@65lbs
    2x10 db upper circuit
    stretch upper

    Day 7
    ~1mi jog
    depletion pushups
    2x6:
    -single leg squat
    -single leg bridge
    2' abs circuit
    Jav ROM drills
    Stretch core

    Notes:
    -Weighed in at mid 150's lbs this past weekend. bf still visually appears low, so I'm happy I haven't lost as much mass as I thought. Aiming to enter Fall weighing 155lbs at my lightest, Winter 160lbs at my lightest and Spring Track season 165lbs

  7. #127
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    Re: Gaining Mass/ROM for College Javelin

    Starting up working out again. Get back to school after 4th of July and will begin team program then. Will still use journal to keep track of some simple metrics like bw, ROM standards, major lifts best sets, core volume, running volume, and throwing volume

    Day 1 (21 June 2015)
    off

    Day 2 (22 June 2015)
    2' bike
    2x5 shrug, high pull, front squat@40/50lbs
    2x5 overhead squat@40/50lbs
    6,6,6,3 pc@95/115/135/155lbs
    6,6,3 squat@155,225,275
    stretch lower

    notes:
    -Going to do this week as a 4x6, then next week unload with 2x6. Then I'll start my team's program

  8. #128
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    Re: Gaining Mass/ROM for College Javelin

    Day 3 (23 June 2015)
    2' bike
    2x5 shrug, high pull, front squat@40/50lbs
    2x5 overhead squat@40/50lbs
    6,3,6,6 bench@135/155/145/135
    6,6,3 pull-ups
    2x10 db upper circuit
    stretch upper

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