Honestly, I’m unsure. I played baseball until my senior year of high school, and didn’t start training for javelin until this past Fall, after a year already of being a sprinter on my team. No scholarships in the ivy league, but to get free gear on my team (from nike), one only has to throw 185 ft, but if you don’t throw about 60m you won’t really be competitive. I’d assume because 60m could score at a d1 conference meet, and like 220 ft could move you into ncaa tournaments, that if someone cracks 200 ft in high school, they’d have a good shot at a scholarship at any level (I know the standard for baseball is that generally D2 scholarships are equally as hard to come by as D1 because limits are much lower. Don’t know much about naia)
4/1/2013 (pm)
weight: 150
throwers warm-up
ghost throws
acrobat checks
oly lifts checks
3x5 pc@135
3x5 squat@225
1x10:
-hamstrings curls (single-leg negatives, alt)
-calf raise
1x20:
-, each, x-band
-ankle dorsi-flexion
self-massage
stretching (lower)
15’ ice (r. shoulder)
weight: 150
notes:
-tons of pop and strength in the acrobat checks. legs starting to feel much springier. shoulder pain disappearing when going through throwing motion since ROM is getting better.
4/2/2013 (am)
weight: 149
250 reps core
stretching (core)
notes:
-appetite has continued to stay huge. still not very hungry in the am, but am able to force food down, and generally starving til I stuff my face all afternoon
4/2/2013 (pm)
weight: 152
thrower’s warm-up
oly lifts checks
3x5:
-bench@135
-lat pull-down@90
1x10 upperbody circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretch (on stability ball)
self-massage
stretching (upper)
15’ ice (r. shoulder)
weight: 152
notes:
-felt actually “awake” for portions of today. an incredible feeling if you’ve felt groggy or on the verge of sleep for years. it’s like a clarity in my eyes that i actually feel like my mind is turned on as opposed to trying to go to sleep
4/3/2013 (am)
weight: 149.5
5’ bike
depletion push-ups (40,15,13)
depletion pull-ups (12,7,5)
notes:
-wow, strength endurance is bad. once its double digits, it just kills me, haha. surprised at how low the pull-up numbers, but I have actually noticed that while my strength endurance is poor, my general endurance is okay (can run a stronger 5k than 800)
4/3/2013 (pm)
weight: 150
5’ elliptical
jav specific stretches
self-massage
stretch checks
yoga (10 positions)
15’ ice (r. shoulder)
weight: 149
notes:
-appetite post-workout not as large as typical. no surprise though, because I didn’t lift. would like to see a higher weight than morning before going to bed since that usually includes food in my stomach, which I will no retain all the mass from once its out of my systen
-sore by evening from push-ups and pull-ups, man I really get a lot of doms from higher reps
4/4/2013
weight: 148
250 reps core
stretching (core)
notes:
-rib muscles and lower lat doms
-noticing that it appears that most of my upperbody growth seems to have occurred along my upper back/back of shoulders. primarily notice lower body growth in glutes and middle/lower back, but I am curious about the fact that my larger muscles up top dont appear to have seen much growth. I suppose it has to do with the fact that I struggle to get a large enough stimulus to see hypertrophy in higher rep ranges because I simply cant get enough weight on the bar. didn’t really notice lower body growth until I started to break 250 in the squat, maybe once I get better fitness or end up in a lower rep range and can start getting about 185 on the bar for bench and 135 for lat pull-downs, I’ll see some growth.
-I will be very curious in the up coming weeks to see if I experience more hypertrophy with 8,6,4, for reps than a more typical bodybuilding 10,8,6 area. my small muscles seem to respond well to higher reps because the percent of my max is much closer for them even in higher reps, if I’m looking at a 200+ max bench and a near 400 lb squat, however, it makes a lot of sense to me that the muscles aren’t growing as much, even if I’m putting as much as I can on for the rep range. if I see consistent growth with more around 5 reps, I suppose that’s even better because more relevant to increasing my absolute strength and cns power for explosive events (javelin, maybe sprinting)
Ive never had decent growth with pull downs.
Chin ups on the other hand!! Yeahbaby
that’s interesting. for what reasons do you think that occurred? technique really should be nearly identical, so the main difference I can see how the positioning affects recruitment of stabilizing muscles. not sure how that would make a very large hypertrophy difference, however, if the weight moved is approx. the same
4/4/2013 (pm)
weight: 149
5 min bike
thrower’s warm-up
oly lifts checks
3x5 pc@135
3x5 squat@225
1x10:
-hamstrings curl (single-leg negatives, alt)
-calf raise
1x20:
-x-band, each
-ankle dorsi-flexion
self-massage
stretching (lower)
15 min ice (right shoulder)
weight: 151
notes:
-felt very tired going into the workout today, but to my surprise, watched the weights go up and down with total ease. perhaps I went in more relaxed even if I felt I couldn’t put forth as much total effort. power clean form is really starting o look solid, I hope it holds for heavier weight
Similarly, doing pull-downs took me forever to increase strength. Doing weighted neutral grip chin-ups (palms facing each other) in conjunction with less-weighted wide grip pull-ups made me MUCH stronger. As soon as I started adding significant weight to the chins, my strength went way up. Since I train for strength/power while trying to minimize mass/size gain, from my anecdotal evidence I’m not sure if using the same exercises but only changing the reps/rests to target mass would have the same positive impact.
though according to the progressive overload idea, one would probably see more weight gain from an exercise that hits nearly the same muscles but adds strength versus one that the stimulus cannot be increased nearly as fast/consistently. I think I will definitely consider swapping out the lat-pull downs for pull-ups/weighted pull-ups in my next cycle. not looking forward to wearing a weight belt with a platye hanging, but if I see better results, then obviously I’d do it
4/5/2013 (am)
weight: 148
250 reps core
stretching (core)
Fyi,
I do personal training for a living.
Iv’e never taught anybody to do a chin up via pull downs, only via a chin up bar.
If you watch somebodies back/shoulders/arms during both pull downs n chins, youll notice a huge difference.
Theyll need either a skimpy singlet or no shirt though…
I was competing for a short time with a mate, 1st to 50 chins non stop. He ended up pulling out… I got to 26 non stop, full chins.
My lats were rubbing on my arms!
I do agree as far as I see major muscle recruitment differences in people, but it tends to be because their form on lat pull-downs is crap! I work very hard to try and lift with good technique, I think the lightness of some of my numbers prove that (90 lbs for a lat pull-down is nothing if I was trying to show off. but with only settling for the best form possible, last few reps can be quite difficult)
I did lat pull-downs today, and I did realize that it does feel like I use far fewer stabilizing muscles than in a pull-up. perhaps the machine set-up is doing this, like the leg press versus squats and machine bench versus barbell bench differences. I definitely will be switching to (weighted) pull-ups for my next cycle
and I generally work out shirtless at school. and even at my gym back home (now) I tend to lift in either a pinny or a compression tanktop. Definitely gets me some snide looks, but I think it is definitely worth being able to see muscles contractions that much clearer to notice imbalances and to make sure form is good. my ego is definitely in check because the weights I put up are nothing compared to what some kids at my school put up (especially in the thrower’s group I’m now in!), but I guess people must think I’m trying to show off or something, which is funny considering my miniscule stature, often unimpressive weight sessions and constant battle to gain weight
good to know I can get advice from a personal trainer, too!
4/6/2013 (pm)
weight: 152
thrower’s warm-up
oly lifts checks
3x5:
-bench@135
-lat pull-down@90
1x10 upperbody circuit (10 exercises)
1x20:
-shoulder complex
-straight-arm band pulls
-stability ball pullover stretch (feet anchored)
self-massage
stretching (upper)
15’ ice (r. shoulder)
weight: 154
notes:
-feeling fresh after taking the week easy! hopefully the next couple easy days add to this and I can have a big week with 8 reps for my major lifts. light lifts felt very easy and explosive
4/6/2013
weight: 152
10’ bike
depletion push-ups (45, 18, 14)
depletion pull-ups (11, 6, 5)
yoga (10 positions)
jav specific stretches
flexibility checks
15; ice (r. shoulder)
notes:
-made sure chest touched the pull-up bar on each rep
4/8/2013 (am)
500 reps core
stretching (core)
notes:
-not great sleep the last few nights. feeling a little light-headed. probably will just do lower supplementary lifts in the pm and will move pc and squat to saturday
4/8/2013 (pm)
weight: 148
thrower’s warm-up
acrobat checks
oly lifts checks
5x8 pc (135, 135, 145, 165, 185(f@5))
5x8 squat (225, 225, 250, 275(f@6), 225)
2x10:
-hammy curls (1-leg negs, alt)
-calf raise
1x20:
-x-band, each
-ankle dorsi-flexion
self-massage
stretching (lower)
15’ ice (r. shoulder)
weight: 149
notes:
-exercise actually made me feel a lot better, so i think my session could’ve been much stronger, but it was still nice to fit it in today and to feel better
-pc form really getting there. 185 looked pretty smooth even at the fifth rep. first rep flew up
-nice to not have to use any of the smaller weights to warm-up now. i can throw on 45’s and just worry about the change now, haha
-not surprised at weight loss, actually happy with how little it was. had trouble eating most of the day, and definitely didnt eat much on sunday or saturday, really, either. probably a bit dehydrated, too
-tons of pop in my vert. it is noticibly higher than in the fall, when i measured 35" at sprinter testing. if I can break 40.5", i could be looking at a school record. with the concentration on half-squatting i have now, and with my treatment making a clear difference, i see no reason that i couldn’t challenge it (which would be especially funny if i never exit mediocrity yet end up on the weight room records wall, haha. then again, Seibald, a lax player, holds the 40 yard dash record, so weird stuff definitely gets up there). it’d be cool if i could dunk while exiting college, too. i know Trindon Holliday could throw down ad he was a bit shorter than me and had a 42" vert at the combine i believe. i’d love to step into one of my fraternity’s intramural basketball games just to try and throw down, a 5’7" kid dunking would be a sight
( -exercise actually made me feel a lot better, so i think my session could’ve been much stronger, )
Interesting comment TB2010,
I have told people that almost 100 percent of the time exercise makes me feel better not worse.
Could your session have been stronger?
Well, maybe the session was good enough for that day and sometimes letting things happen the way they will is better than having intentions to do more or different and then running into a problem.
Sounds to me that things are really going quite well for you and you are in the " flow " of things going your way?