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Messages - vag

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1
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 27, 2019, 06:33:29 am »
^^^ Thanks Andrew!



26 July 2019

Bodyweight@session : a little over 85kg, whaaaattt???
Soreness : none
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg

DIPS:
10@BW
9@BW
9@BW
9@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW
7WBW
6@BW
CHINUP GRIP LAT PULLDOWN :17@53kg ( +1 rep )

Alright that was it for this 'season'.
Stated goals in the beginning was to hit sub 25' 5K , sub 60' 10k , complete a half marathon even walking.
Also some weightroom goals that i wont even state coz i failed all by far.
Couldn't have done much better considering the spine injury in December.
Almost got the 5K two times, one pre (25:15) and one post ( 22:57 4,5K , projecting 25:10 ) injury, both at races, not even close when training alone.
Didint even run 10K at any time ( max was 9 ) let alone the half marathon.

Time to recharge batteries. Talk 'soon'...
:almostascoolasnyancat:

2
Damn that sucks! Wishing you a good recovery from whatever that thing is.
Keep your eye on it, dont rush , 1 month is nothing. And make a good plan on your mind, always be prepared for sudden crisis.
Its all gonna be alright!  :highfive:

3
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 26, 2019, 05:20:45 am »
25 July 2019

Bodyweight@session : n/a
Soreness : none? a bit tight legs maybe
Injuries/aches : none

RUN 5KM @ 28'20''
That is of course season 5K :personal-record:
Also, it is the second fastest 5K ever at this course ( best ever is 27'54'' ).
This was 100% effort. Lack of 5K time trial was evident, i held up some strength for the finish ( you can see it in the graph too ) but i released it too late, like for the last 300m, ended up with some juice left, could/should have pushed for at least double that distance.


4
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 25, 2019, 06:10:03 am »
24 July 2019

Bodyweight@session : ~84kg
Soreness : none?
Injuries/aches : none

SEATED DB OHP:
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
10@17,5kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
11 each hand @ 15kg  ( +1 rep per hand )

TRICEPS ROPE PULLDOWN :
12@23kg ( +6 kg )
12@23kg
12@23kg

DB SHRUGS:
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )

STATIONARY BIKE:
10km @ 20 minutes

Very nice, getting well on track lately. Summer vacation is just around the corner though so it wont last.

5
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 24, 2019, 09:48:39 am »
23 July 2019

Bodyweight@session : n/a
Soreness : quads , glutes , chest, lats, traps (?)
Injuries/aches : none

RUN 8km @ 59'48''
That is season distance and duration  :personal-record:
Wanted to do this as a long easy slow recovery run. Goal pace was 7'30'' ( so duration 60' ) , got awesomely accurate at that ( 12'' faster lol ).
Kinda worked too, felt wrecked when i ended, but now ( next day ) legs feel very recovered.

6
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 23, 2019, 05:32:37 am »
Double or nothing guys, let's see how the crews do in July 2029  :o 8) :lololol:



22 July 2019

Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Felt even more solid.

SEATED HORIZONTAL PRESS MACHINE:
10@40kg
10@45kg
10@50kg
10@55kg
10@60kg ( +5kg )
-Nice.

WIDE GRIP LAT PULL DOWN:
10@47kg ( +6kg )
10@53kg ( +6kg )
10@59kg ( +6kg )
10@59kg ( +6kg )
DEAD HANG PULLUPS 6@BW
-Very nice.

STATIONARY BIKE:
15km @ 30 minutes

7
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 19, 2019, 06:51:48 am »
18 July 2019

Bodyweight@session : n/a
Soreness : mostly abductors , some chest, lats, quads, glutes
Injuries/aches : none

-RUN 3km @ 5'45'' average km pace
C1a: walk 300m
C1b: 300m hill sprint @ 90%
-C1 info : 4 rounds
-Slow jog the remaining ~400m to round it up to 6km

Total : 6km @ 41:58

Went out to do a 5K time trial. Was keeping the sub 6 pace comfortably lungs-wise but legs were too tired from squatting, around 2.5km quads started burning and abductors almost cramping.
Could push it but saw no reason to do so, switched plan, did 4 rounds of uphill tempos. That was probably more taxing but the walking recovery made it easier at the moment.
Abductors got even more sore afterwards, was actually limping and couldn't move my leg without pain. They are fine now ( next noon ). Why do my abductors get destroyed from squatting? Is it normal or am i doing something wrong.

8
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 18, 2019, 11:10:41 am »
17 July 2019

Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Same with last week. Pretty solid. Can do heavier of course but can't clean & jerk it to setup. No rack squatting is BS.

SEATED HORIZONTAL PRESS MACHINE:
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@55kg ( +5kg )
10@55kg
-Stronger.

WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg
10@59kg DEAD HANG PULLUPS 6@BW
-Stronger.

9
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2019, 12:05:39 pm »
Also....



10 awesome years in this awesome forum ,  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

10
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 16, 2019, 07:47:38 am »
15 July 2016

RUN 6km @ 39:36

First time this season that it was kinda cool when running ( 24C/75F) and 'comfortable' km pace dropped to 6:30 despite not having run for 11 days.
Weather is affecting running much more than i thought , 24/75 vs 30/85 are different realms!!!

11
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 14, 2019, 06:09:29 am »
12 July 2019

Bodyweight@session : ~84,5
Soreness : quads, abductors, glutes, chest, lats
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
10@17,5kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
10 each hand @ 15kg

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg
12@23kg ( +2 reps )
-Nice.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

STATIONARY BIKE:
10km @ 20 minutes  ( -5 km )
-Short on time so less distance. But much better breaths, 5km/10' was easiest so far.

Same loads and reps with last week but all felt a bit better. Pretty nice.

12
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 12, 2019, 06:32:37 am »
11 July 2019

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg

SEATED HORIZONTAL PRESS MACHINE:
10@35kg ( +5kg )
10@40kg
10@45kg ( +5kg )
10@50kg
10@55kg ( +5kg )


WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg ( +6 kg )
10@59kg

13
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 08, 2019, 07:50:38 am »
5 July 2019

Bodyweight@session : dont remember
Soreness : dont remember
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Same with last time. Extremely solid.

DIPS:
10@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW ( +1 rep )
7WBW ( +1 rep )
6@BW ( +1 rep )
CHINUP GRIP LAT PULLDOWN :16@53kg ( +4 reps )
-Nice progress. Still not strong enough to do enough volume on chins only though.

14
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 05, 2019, 06:21:43 am »
4 July 2019

Bodyweight@session : n/a
Soreness : abductors still some abductors. also some shoulders and traps
Injuries/aches : none

Fartlek/tempo workout:

-C1a: Slow jog 500m
-C1b : Run 1km @90%
-C1 info : 2 rounds
-Walk 200-300m
C2a: 300m hill sprint @ 90%
C2b: walk back
C2 info : 4 rounds
-Walk 400-500m to round it up to 6km

Total : 6km @ 44:47

Exhausting but enjoyable workout. Managed my tempos very well, i mean the buffering, fast kms were around 5:20 pace , uphill sprints around 5:00.
Again this was done at 30C/85F and 55%humidity despite almost 11pm.




15
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 04, 2019, 04:29:03 am »
3 July 2019

Bodyweight@session : ~83,5. Fluctuating like crazy, funny but rational ( on-off runs & carbs )
Soreness : abductors (!)
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand ( +2,5 kg )
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
-Nice.

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg ( +2,5 kg )
10 each hand @ 15kg
-Little stronger.
-Nice.

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg ( +6 kg )
10@23kg
-Nice.

DB SHRUGS : ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Nice.

STATIONARY BIKE:
15km @ 30 minutes  ( +5 km )
-Nice.

Nice.

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