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Thread: Gaining Mass/ROM for College Javelin

  1. #11

    Re: Gaining Mass/ROM for College Javelin

    Have you checked whether you need a therapeutic use exemption for Ritalin? Just having a prescription may not be enough.

  2. #12
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    Re: Gaining Mass/ROM for College Javelin

    Quote Originally Posted by robin1 View Post
    Have you checked whether you need a therapeutic use exemption for Ritalin? Just having a prescription may not be enough.
    I talked to my coaches and it appears that ncaa d1 drug testing only requires coaches to be aware of what drugs their athletes are being prescribed and so long as its not off label usage, should i get informed that i will be drug tested, i just need the coach and my physician to submit proof

  3. #13
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    Re: Gaining Mass/ROM for College Javelin

    3/15/2013

    weigh in -> 148 lbs

    thrower's warm-up
    oly lifts checks
    5x10 power clean@95,115,125,135,135
    5x10 squat@135,185,205,225,225
    2x10:
    -hamstring curl (single leg negatives, alt)
    -calf raise
    1x20:
    -each x-band
    -ankle dorsi-flexion
    500 reps core
    self-massage
    lower/core stretch
    15' ice r. shoulder

    notes:
    -made claim on here that i've already been successful in adding muscle. didn't want to make a false claim so i weighed in during the am. i generally add 5 lbs after off time in the first week i start to lift again, but to do it after only 2 workouts and after only about a week of no lifting im pretty happy with. once i enter the 150s is when things will get interesting
    -volume should look much better now, i just overestimated my fitness so my early sets were far too heavy on monday. this set up gives me enough volume to pack on some pounds and allows me to get some heavier lifts in without killing myself
    -power clean form much improved. second pull has gotten much more effective. got bruises on my quads for the first time and didnt scrape shins as badly.

  4. #14
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    Re: Gaining Mass/ROM for College Javelin

    3/15/2013

    ice r.shoulder 15'

    notes:
    -no major soreness today

  5. #15
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    Re: Gaining Mass/ROM for College Javelin

    3/16/2013

    thrower's warm-up
    oly lift checks
    5x10:
    -bench (95, 115, 125, 135, 135)
    -lat pull-down (45, 70, 80, 90, 90)
    2x10 upper body circuit (10 exercises)
    1x20:
    -shoulder complex
    -band pulls
    -pullover stretches
    500 reps core
    self-massage
    upper/core stretch
    ice r. shoulder 15'

    10' elliptical
    yoga
    specific stretches

    notes:
    -minor leg doms
    -really starting to see some flexibility gains
    -changed lift notations, i remember that a friend once inquire if 5x5@225,250, 275, 295, 300 was 25 total reps or 5x5 at each weight, i mean the weights are for each set. 225 for set 1, 250 for set 2, yadda, yadda. i hope people didn't think i was doing 250 reps of cleans!

  6. #16
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    Re: Gaining Mass/ROM for College Javelin

    3/18/2013

    10' elliptical
    self-massage
    yoga
    specific stretches
    ice r. shoulder 15'

    notes:
    -because of a couple commitments early this week, i will be doing 1. yoga 2. yoga 3. lower 4. upper 5. lower 6. upper 7. off. this means i will make sure to be cautious on the first lifting days to make sure that i will not be sore for the next two. i will think of them as prep days so i can figure out how to maximize the weights for each set later in the week

  7. #17
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    Re: Gaining Mass/ROM for College Javelin

    3/19/2013

    off

    3/20/2013

    10' elliptical
    self-massage
    stretch checks
    jav specific stretches
    injury stretches
    yoga (1 routine)
    ice r. shoulder 15'

    notes:
    -have been busy and not feeling well last couple days. I plan on having a bit higher volume stuffed into the net four days than I would prefer, but since I really am just lifting to gain weight, I'll just make sure I'm limiting my soreness and will get back on track next week
    -weight has been all over the place between some appetite and hydration problems (plus I'm sure not lifting for four straight days isn't helping). I'll just weigh-in the morning after a rest day next week (probably Thursday morning before work). i'm going to start eating a meal before bed because I keep waking up hungry during the night
    -parts of my workouts are taking too long because I don't have a definite routine written down to follow. I will get those worked out before next week (stretching, yoga, massage, supplements)

  8. #18
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    Re: Gaining Mass/ROM for College Javelin

    3/21/2013

    thrower's warm-up
    ghost throws
    acrobat checks
    oly lift checks
    5x8:
    -bench (95,115,135,165 (f@5), 155)
    -lat pull-down (45, 70, 90, 100, 100)
    2x10:
    -upperbody circuit (10 exercises)
    1x20:
    -shoulder complex
    -band pulls
    -pullover stretch (half normal, half supinated grip)
    500 reps core
    self-massage
    stretching (upper, core)
    15' ice (r. shoulder)

    notes:
    -felt good to be exercising again. havent done resistance work in like 5 days. felt very fresh in warm-ups, over-rotated a bit in my backflip check, human flag was about as solid as ever and accels felt smooth and fast
    -"f@5" means i would've failed so i stopped at 5 reps. i hope to rarely do this, but it happens! i prefer just to move on to the next set since i already did too much if i couldn't make the reps
    -by ghost throws i mean i just kind of fooled around getting comfortable with the jav throwing motion. starting to feel more natural to me than a baseball motion, which is great. did some crossovers too. looked at a couple in mirror and i actually look like i know what i'm doing! can't wait til the weather's nicer and i can start throwing the spear. the added ROM is gonna be huge
    -will be putting together a more exact template this weekend for parts of my workout so that i can read off print outs instead of wasting time memorizing. i'll probably post a copy here. will do an unloading week similar in structure to what i've been doing the last couple weeks for the first week of april, then probably will do a 8,7,6 unload before getting into some more fitness and specific work. really just trying to get started with a good strength base and pack on some pounds!

  9. #19
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    Re: Gaining Mass/ROM for College Javelin

    3/22/2013

    thrower's warm-up
    ghost throws
    oly lift checks
    5x8 power clean (95,115,135,165(f@5),155)
    5x8 power squat (135,185,205,225,225)
    2x10:
    -hamstrings curl (single-leg on negatives, alt)
    -calf raise
    1x20:
    -each, x-band
    -ankle dorsi-flexion
    500 reps core
    stretching (lower, core)
    15' ice (r. shoulder)

    notes:
    -felt good during the day today. can really feel the benefits of exercise as far as alertness, appetite and mood the day after
    -minor doms in chest, lats, obliques
    -began to rush into the second pull when i start to get tired on power cleans. i'll stay lighter to look at improved technique. squats felt fantastic. 225 felt very smooth and easy, maybe i'll increase weight on my next session
    -significantly more comfortable in the single digit rep range. probably will be looking at doing my next cycle 8,6,4,unload instead since it feels better to me, i can get heavier weights on the bar and i believe i tend to experience more hypertrophy in lower rep ranges anyways. planning on finishing my 10,8,6,unload then doing 8,6,4,unload and then i will probably go to a 3 day, whole body lift schedule (probably drop extra lower body exercises (besides the 1x20's), swap in pullovers for bench and keep with an upper body circuit and 1x20s) so i can look at having two off days and one day for some conditioning and speedwork and the other for throwing and yoga. not planning on doing any testing until end of summer since all i really care about is gaining weight at this point
    -probably going to do ghost throws on the same days i do the acrobat stuff. tend to improve the most on mechanics when i work really hard at them and then dont do anything for a long time and come back to it
    -setting the weights for sets by (easy, technique, minimum, reach, adjust) and technique for the 2x10's and easy for the 1x20's

  10. #20
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    Re: Gaining Mass/ROM for College Javelin

    3/23/2013

    thrower's warm-up
    oly lift checks
    5x8:
    -bench (95,115,135,155,145)
    -lat pull-down (45,70,90,100,105)
    2x10:
    -upperbody circuit (10 exercises)
    1x20:
    -shoulder complex
    -band pulls
    -pullover stretch (normal grip, supinated grip)
    500 reps core
    self-massage
    stretching (core, upper)
    15' ice (r. shoulder)

    notes:
    -still a little upperbody soreness. did lift in the am
    -little bit of gluteal doms

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