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Messages - vag

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1
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 27, 2024, 12:49:18 pm »
22 March

ATG SQUAT:
5@60kg
3@70kg
1@85kg ( + 5kg ) , first time over BW since last year, second in total since 2018.

BB BENCH : 10 @ 45, 50, 50, 52.5 kg ( + 2.5 kg in sets 2 and 4)
LAT PULL DOWN : 4x10 @ 71kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

Then there was a long-weekend (national day off Monday) that i bridged with a leave to make a short 4-days holiday trip. No training ofc.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 27, 2024, 12:44:03 pm »
I told you its unimpressive. My sleeping HR is always monitored yes, it seems that it drops down to around my resting HR , +-2 , this period that is around 50.
As for the magnetic weakness feelings, maybe if all other tests fail, check to see if they are some kind of psychosomatic reactions?
Given the chance , i always wanted to say this: 'psycho' and all its derivatives is one of the most misunderstood words. In English it makes you think of American psycho , psychotic episodes etc, but the word is actually Greek and it literally means "soul", primarily in a warm spitrtual way. And of course also used in clinical Psychiatry ( which is also Greek ,  psycho-soul + iatriki-medicine , soul-medicine literally ). Some justice has been just served.

3
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 22, 2024, 08:07:34 am »
20 March

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

TREADMILL:
Low aerobic HR zone run 30 mins / 4.5K ( 6:38 pace )



21 March

2K low aerobic HR zone warmup
Sprint 8x400m / 90'' to 90'' walking rest ( +2 sprints ) , ( -30'' rest between sprints )
2K low aerobic HR zone down

Goal was 4:30 average pace with negative splits at the last 3 ones.
I got : 4:25 4:28 4:21 4:30 4:27 4:20 4:10 4:03

Awesome!!!

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 22, 2024, 08:00:34 am »
Of course it would. Think of measuring your HR playing basketball normally, and then wearing a 8kg weighted vest. Or to make it even more graphic, with a backpack that includes 8 1lt oil bottles.
I need to lose some weight/fat too , running 10/21K races carrying  a little over 15% of fat and a 86.5 kg body ain't exactly smart/optimal.

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 11:14:30 am »
But also those are professional athletes that train 2*day all their lives, with elite trainers and perfect nutrition, in their mid 20s, not 40+ year old overweight and under-trained cardiovascularly software developers. No offense. Effort is relative.
Anyway, what i am trying to say is that for every level and sport, putting effort makes heart rate rise.
And then you can see that even for pro athletes the variation is +-10 , so for the same level and effort someone has 150 average , someone else 170.
But I won't insist more, i see you don't want to accept any argument that i give, either it is showing my own heart rate at 180+ for 2 hours at 50 years old, or pro bball players study for this exact topic.
Its perfectly fine though. Most important and im out, if you feel your heart function doing something is abnormal, 1) stop doing it immediately and 2) go see a doc ASAP.
pc

6
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 20, 2024, 10:14:20 am »
100? Is it Usain Bolt or Kipchoge that you play with?

Here is the first paper that came up googling it:

Results. For the point guards, forwards and centers, respectively, HRmax (in beats•min) were 186±11.7, 176±8.3 and 177±7.7; and HRmean (beats•min-1) were 163±14.3, 151±10.3 and 155±9.4.

That is 160 average +-10 (which means some had 170 average) for professional basketball players!

So relax.

7
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 20, 2024, 04:03:35 am »
19 March

TREADMILL:

Run 9K @ 44:15 ( 4:55 pace )

Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!

8
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 19, 2024, 01:32:31 pm »
17 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.

I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)

Negative splits are progressing great, while sprint times are also dropping. Awesome!!!

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 19, 2024, 01:25:22 pm »
I see your 2 hours of 166bpm average with less than 1 hour over 168 and raise you to:
2 hours of 178 average, with 189 max, at 49.5 years old  :o 8) :P
( i think those numbers are fine , for both of us. But if in doubt, ask a doctor )

10
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 17, 2024, 06:37:57 am »
^^^
Thanks, here's the update:

15 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 135kg ,  ( + 5 kg ) , new recent years  :personal-record:

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 4x10 @ 71kg
EZ BAR CURL : 3x12 @ 30 kg ( + 2.5 kg )
SKULL CRUSHERS : 12 12 10 @ 30kg ( + 2.5 kg ) , ( - 2 reps at last set )
DB SHRUGS : 3x12 @ 20kg each hand

Sweet

11
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 15, 2024, 11:55:58 am »
13 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 4:55 or so ( just below 5:00 ) AND negative splits, each sprint should be faster.
I got 4:53 / 4:48 / 4:31 , superb!!!



14 March

TREADMILL:
Low aerobic HR zone run 30 mins / 4.53K ( 6:38 pace )

Nice and fast and smooth.



It is happening, fitness is finally picking up. I'm feeling and performing better every time.
Hope 1 remaining month of preparation continues linearly like last time i trained focused.


12
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 13, 2024, 11:11:00 am »
12 March

ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )

BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.

13
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 12, 2024, 01:38:58 pm »
6 March

ATG SQUAT:
5@60kg
3@70kg
2@80kg

BB BENCH : 10 @ 40, 45, 50, 50 kg ( + 2.5, 5, 2.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg ( + 6 kg in 2 fist sets )
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg



7 March

Low aerobic HR zone run 5K @ 36:46 ( 7:21 pace )

Fastest such run this year but also short so it doesn't count.



8 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , ties recent years  :personal-record: of last week

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand



11 March

Run 8K @ 43:10 ( 5:24 pace )

26'' fastest than last week in total time, 3'' seconds per km.
5K split was 27:17 ( last week 27:19 ) so last 3K were 24'' faster in total ( 8''/km faster pace ).
Last km split at 4:57 ( last week 4:59 ).
Winning.  ;D

14
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 06, 2024, 11:32:02 am »
Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together  ;D:

4 March

Run 8K @ 43:36 ( 5:27 pace )

Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!

15
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 04, 2024, 06:58:16 am »
^^^^
Yes, solid reminder! I am aiming for some kind of progress at each run, distance or time, but i'm more like waiting for it to happen than push myself to make it.



1 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

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



2 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 5:00.
I got 4:55 / 5:01 / 5:05. Nice.

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