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Messages - vag

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1
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 23, 2024, 11:56:26 am »
19 February

RUN 8K @ 45:21 ( 5:40 pace )

One second (in total, not average) faster than last week, fuck yeah! lol



20  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg  ( +5 kg )( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.



21 February

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km



22 February

Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )

Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 23, 2024, 11:44:57 am »
damn that sucks man. hope you feel better soon
its been 15 days since last training, any improvements? any doctor explanation/cure?

3
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 19, 2024, 10:42:07 am »
16 February

DEADLIFT :
5 @ 90kg ( +10 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg )
4 @ 110kg  ( +5 kg ) , ( -1 rep )
-Grip fail.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 10. 10 @ 12.5kg each hand  ( +1 reps for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

4
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 16, 2024, 04:57:43 am »
15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.

5
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 15, 2024, 11:36:33 am »
14 February

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

TREADMILL:
Low aerobic HR zone run 3K @ 19:57 ( 6:39 pace )


6
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 14, 2024, 12:30:00 pm »
^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end.  ;D



Damn i fell back at logging, let's see if i can recall what i did:

9 February

DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg  ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand  ( +2.5 kg per hand for all sets )( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg  ( +6 kg for all sets )( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

Strong!



12 February

RUN 8K @ 45:22 ( 5:40 pace )

Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.



13  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT :  3x12 @ 17.5kg

7
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 09, 2024, 08:00:51 am »
8 February

Low aerobic HR zone run 8K @ 55:50 ( 7:27 pace )

1km more, yet 25''/km faster on average, compared to last week.
Impressive progress. Watch agrees, it is improving my metrics rapidly.
I guess Ive built a solid fitness base over those last years.

8
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 08, 2024, 06:38:35 am »
7 February

SS1a : DIPS: 7 @ BW  ( +1 rep for all sets )
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km

I am liking this kinda X-training day.

9
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 07, 2024, 10:37:09 am »
6 February

ATG SQUAT:
5@60kg ( +5 kg )
5@65kg ( +5 kg )
5@70kg ( +5 kg )
4@72.5kg ( +2.5 kg ) ( -1 rep )
3@75kg ( +2.5 kg )
-Forced progress from remembering wrong what i did last time, i was aiming for 2.5kg ups in 2 sets. And i wondered why everything felt so heavy lol

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 10 @ 53, 53, 59, 59 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 12 11 @15kg each hand ( +2 reps for set 2, +1 for set 3 )
DB TRICEP EXT :  12 12 12 @ 17.5kg ( +2 reps for last set )


10
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 06, 2024, 06:27:56 am »
5 February

RUN 8K @ 46:11 ( 5:46 pace )

0.5K more, 5''/km faster, better feel, longest run of 2024.
Nice, nice.

11
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 06, 2024, 06:21:33 am »
Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it  :headbang: :ibsquatting:

12
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 05, 2024, 05:18:49 am »
Id say anatomy. Long legs short tosro, if i bring the bar lower i have to bend even more. Plus it always felt off, i prefer high bar, always did.



2 February

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg
4 @ 100kg  ( extra set )
Grip failure at last set lol. Still happy with it.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand ( +2.5 kg per hand for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRUSHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Nice.

13
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 02, 2024, 06:35:09 am »
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.



1 February

Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )

Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.

14
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 01, 2024, 08:26:59 am »
31 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 15 @ 10 , 12 , 16 , 20kg
-First time ever doing those. Ramped up load to find the optimal. Probably 16kg, 20kg for 15 reps started stressing back towards the end.

LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL :  4x10 each leg @17kg

Nice fooling around session.

15
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 31, 2024, 04:02:24 am »
30 January

ATG SQUAT:
5@55kg
5@60kg
5@65kg
5@70kg ( +1 rep )
3@72.5kg ( extra set )

DB BENCH : 4x10 @ 20kg each hand ( +1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 47 , 47, 53, 53 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 10 10 @ 15kg each hand ( +2.5 kg per hand for all sets ) , ( -2 reps for last 2 sets )
DB TRICEP EXT :  12 12 10 @ 17.5kg ( +2.5 kg for all sets ) , ( -2 reps for last set )

Very nice.

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