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Messages - vag

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16
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 18, 2019, 11:29:19 am »
^^^
Well it is a very good time anyway, but keep in mind that it was a very fast, mostly downhill course.
After the first uphill ~500m that had about ~20m of vertical raise, the rest 4km had a vertical drop of ~90m. About ~70m net drop for the whole race.

17
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 17, 2019, 02:47:59 am »
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Thanks man! Both are going very good but it looks like ill need a couple more days off. It would be fine but next week is Easter week here, more imposed offs. FML.

Quote
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:

Yup, not bad at all. Wasn't prepared at all for that race, plus it was morning and i was coming from a poor sleep night, 4 hours or so.
Here's the distribution of times:
Winner did 14:15 , #28 20' , #98 25' , #180 30' , #255 35' , #304 40'
A time around 20' is very doable if fresh and well prepared for that race ( plus knowing the course ). Cheers to next year!

18
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 16, 2019, 04:35:29 am »
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

19
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 15, 2019, 10:29:32 am »
13 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
6@70kg
3@80kg ( +1 rep )
-Ultra solid again. Wanted more though. Wanted 8@70 and at least 4@80. Plan is whenever i reach 5 reps at top set i am adding weight.

DB LUNGE:
-Skipped again, felt glutes needed some rest

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Probably should have done 22s.

DEAD HANG CHINUPS:
10@BW
10@BW
8@BW
8@BW
-Same reps with last time but i felt stronger.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs

20
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 12, 2019, 06:31:53 am »
11 April 2019

Bodyweight@session : ~84kg, unexplained low
Soreness : still glutes but less now, a little hamstrings, also some abs and traps (?!)
Injuries/aches : none

SEATED DB CURL:
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg

DIPS:
10@BW
10@BW
10@BW
10@BW

TRICEPS ROPE PUSHDOWN:
12@100lbs
12@100lbs
11@100lbs

DB SHRUGS:
12@22kg each hand
12@22kg each hand
12@22kg each hand

SEATED STATIONARY BIKE:
20mins , ~10km
-Was very easy, barely sweated. Improvement in fitness is starting to show.

Weather got too bad ( those damn spring storms ) so went to the gym and improvised. Did the arms stuff i was doing in previous program, plus shrugs. Then some bike.
Was fun, might keep that for when i want a third gym day in the week.

21
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 11, 2019, 05:52:31 am »
10 April 2019

Bodyweight@session : ???
Soreness : hamstrings 2/5. glutes already fried, quads ( inner ) hurting too, BSS is a killer! chest and lats 1/5
Injuries/aches : none

RUN 6KM @ 38:51

Nice & easy 'recovery'/anti-DOMS run again. Pace was 'comfortable' again, this time it was hovering around 6'35''/km ( 10 seconds faster than last week ).
Picked it up at the last km to get the average below 6'30'' ( total under 39' ) , i did 5'55'' pretty easy. Awesome.
Also that was all done in bad weather, cold and windy, last 1.5 km was under rain too. Very happy to have my comfortable-sore-rainy-cold pace down to 6'30''.

22
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 10, 2019, 04:19:49 am »
9 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg ( +10 kg )
6@85kg ( +10 kg ) , ( -2 reps )
-Awesome. 4 months ago i needed half a minute ( including much pain and frustration ) to get out of bed, now i am repping BW nice and easy. Grateful!
Could do all the reps @85 , or even @90, but i quit the minute i feel i am losing even a tiny bit of form. Going for AELS president  ;D

SMITH MACHINE BSS:
8 each leg @ 25kg
8 each leg @ 30kg
8 each leg @ 35kg
-Haven't done those forever so wanted to check weights. 35 felt too hard ( duh!) , will do all sets with 30 next time and move up from there.

BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg
-Very nice but need one more time before i do 60kg.

DEAD HANG PULLUPS:
9@BW ( -1 rep )
8@BW ( -1 rep )
8@BW
8@BW ( +1 rep )
-Weak for some unknown reason.

SEATED CRUNCHES MACHINE:
SEATED BACK EXTENSION MACHINE:
-Skipped those to do the switch i was saying ( wood-choppers at DL day, crunches & extensions on squat day )

23
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 08, 2019, 10:23:33 am »
6 April 2019

Bodyweight@session : ~85kg
Soreness : dont remember, i think nonw
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
6@70kg ( + 2 reps )
2@80kg ( extra set )
-Alright, 2 ultra solid ATG reps @80kg, very sweet. Gonna continue this, i missed low rep high intensity so much, Next stop : 1*BW.

DB LUNGE:
-Skipped again, dammit, gotta start doing them.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strongest ever. I can try 22s next time if i feel good.

DEAD HANG CHINUPS:
10@BW ( + 2 reps )
10@BW ( + 2 reps )
8@BW
8@BW
-Nice.

STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs
15 each side @ 40lbs
15 each side @ 40lbs  ( + 2 reps )
-Strongest ever here, nice.

24
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 05, 2019, 05:29:41 am »
4 April 2019

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, abs, lower back. All very mild, this allmost sweet DOMS
Injuries/aches : shins still a bit tender. >90% though.

RUN 6KM @ 40:36

Wanted to do a nice & easy 'recovery' run. Went at a pace that would be comfortable, resisted picking it up, actively slowed it down at downhill parts.
That landed at an average km pace of 6'45'', pretty cool. Wasn't taxing at all, could go for much longer distance like that.
Also very happy with pacing consistency, fastest km was 6'42'' and slowest was 6'48'' , very steady!

25
   Full depth squats
      - 1 x 1 @60kg

   Partial Squats
      - 3 x 7,7,8 @120kg

This still doesn't compute. I know you explained it detailed, and i read carefully, and i understand what you're saying.
But still makes my brain explode to read that part of your log.
In my book, if a deep single with 60kg creates pain and form issues, you shouldn't even be unracking 120kg. Maybe i got too conservative because of age? Who knows.
What do other people think about that?

26
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 04, 2019, 05:52:51 am »
^^^ Thanks for the info guys. Yes, i think i was breaking more than i should at downhill, from being afraid i shouldn't go faster than i should. I got the idea right but didn't find the sweet spot. Hamstrings and knees were fine, quads felt tired but they were fine by the end of the day, but shins got destroyed just like you said adarq. The next 2 days they were seriously hurting. I am talking about real pain, almost making me limp. Acole i agree about uphills, that's what i intuitively do too i think, i give an effort burst at the beginning and then let it carry me to whatever pace it can.
Overall it was a fun and... different race, sth like x-country on asphalt lol. Definitely going again next year.



3 April 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : shins still hurt a bit but minimal now

RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
8@80kg ( +3 reps )
-Very strong. Extremely happy with back condition.

BSS:
-Damn it, this time i actually forgot them!

BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg ( +2 reps )
-Strong.

DEAD HANG PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Nice.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Thinking this ( or back extensions ) is an overkill on DL days. Thinking of replacing them with just woodchoppers and leave the crunches & extensions for squat day. Should add some planks at running days if possible. Will see.



27
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 01, 2019, 09:13:19 am »
^^^ Race was yesterday ( Sunday ), AM, about 20 hours after this last logged workout. Squats & easy long bike worked. Hamstrings were fine. Not sure about quads, they felt fine, they got fried during the event but still not sure how much of that was from the squatting and how much from the event itself, read log and see graph below:

31 March 2019

RACE DAY:

4.47km @ 23:20 ( watch time, electronic time not yet published, waiting. )

That was one weird course. First of all, who designs a 5K race to be 4.5km? Besides that, it had a lot of downhill ( which i knew ), but also some serious uphill parts.
First 400-500m was uphill, for a total rise of 30-40m. Didn't know that. I was at around 5'20''/km at the beginning, too fast, slowed down to around 6'/km to reach around 5'50'' average on top.
Then until ~3km it was mostly downhill ( only a small 100-200m uphill section but not too steep ). I was doing those downhill parts at 4:5x ( PR level ).
A little after 3K there was this 100-200m steep uphill part ( 20m rise or more in 100-200m ). That was a killer.
Then the remaining, around 1km, was intense downhill ( 50m + drop ). Logged a couple of PRs there, last 500m @ 4'47'' pace , max pace 4'25''.
Overall weird, didn't know how to handle those long downhills. I ended up kinda braking. Now ( next day ) shins are destroyed, very sore glutes and abs too.
I imagine i should have opened the stride length and try to float fast through the downhill sections, tried it but couldn't make it, felt i was going too fast to handle.
You can see the 3 uphills clearly at the graph below ( and their impact on speed ). Looks like a struggle, building up speed a downhills, hitting a wall at uphills, restart lol.

Was fun overall. If i get more experienced in handling downhill i might record some serious PRs there next year. Rare chance to record a sub 20 'official 5K race time' even if it's 4,5 actually, lol




28
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 31, 2019, 01:14:40 pm »
30 March 2019

Bodyweight@session : ~85kg
Soreness : hamstrings still quite a bit. also some abs and calves
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg ( +3 reps )
4@70kg ( extra set )
-Great

DB LUNGE:
-Skipped. Wamt some leg freshness for Sunday's race.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.

DEAD HANG CHINUPS:
8@BW
8@BW
8@BW
8@BW
-Hard, havent done those for months. Very solid though.

SEATED STATIONARY BIKE:
25 minutes, ~12km
Low impact, nice and easy, just wanted a good blood flow and a cardio stimulus equal to tomorrow's 5km race.

29
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 29, 2019, 07:57:03 am »
28 March 2019

Bodyweight@session : ???
Soreness : fried hamstrings , medium sore abs, some sore chest and lats
Injuries/aches : none

RUN 6KM @ 36:03

Awesomeness again. Was too sore at hamstrings and abs, so chose to go just a click faster than comfortable. That landed around 6'/km which is amazing for me. Looks like there is some strong memory in running, much stronger than weights. Picked up the pace at 5th km ( but not even close to max ) to just prove myself i can break 30mins 5km at will now, which happened indeed. Even 6th km which was supposedly done 'slow-ish' was still 6'15''.
Lets see how this goes this year, very interesting so far.



30
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 28, 2019, 04:58:50 am »
27 March 2019

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

RDL:
10@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
5@80kg
-Very strong. Expected weaker. Ultra solid. Also deep, bar well bellow knee, mid chin level.

BSS:
-Skipped, did't want to fry my untrained pchain bc of that race on Sunday.

BENCH PRESS:
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong.

DEAD HANG PULLUPS:
10@BW
8@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( -1 rep )
-The cost of doing those as third exercise vs prime ( first ).

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Strong.

SEATED BACK EXTENSION MACHINE:
-Skipped. Wanted to see the clear RDL effect on spine.

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