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Messages - vag

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31
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.

32
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.

33
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.

34
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 30, 2024, 04:21:24 am »
29 January

RUN 7.5K @ 43:46 ( 5:50 pace )

There you go, sub-6 real run, first of the year.
Faster than last week's treadmill too.
5K split @ 28:10, pretty fast. But then I got tired.
Better feel also. Nice.

35
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 29, 2024, 04:27:16 am »
26 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg  ( extra set )

INCLINE DB PRESS : 10 @ 17.5, 17.5, 20, 20 kg  each hand ( +2.5 kg for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRUSHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

Form/rom/approach-failure focus continues. Makes a ton of difference already.

36
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 25, 2024, 10:40:01 am »
24 January

ATG SQUAT:
5@55kg ( +5kg )
5@60kg ( +5kg )
5@65kg ( +5kg )
4@70kg ( extra set )

DB BENCH : 10, 9, 9, 9 @ 20kg each hand ( +2.5 kg per hand ) , ( -1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 41 , 41, 47, 47 kg ( +6 kg for last 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 15kg each hand

I realized i was just going through the workouts lately. Won't progress much like that.
Decided to push the weights and focus on form, making me approach or reach failure in every exercise.

37
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 24, 2024, 04:25:30 am »
22 January

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.



23 January

TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )

0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.

38
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 22, 2024, 06:31:45 am »
Thanks man! Well gladly we also know how to turn it around.

19 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 95kg

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( -6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg ( -2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 25kg ( -2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Not bad at all.
Always very rewarding feeling to lift something > BW ( i am currently 85.5kg ).
Now have to work towards a > BW squat ( got 90kg once last March, first time after 2018 ).

39
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 19, 2024, 11:36:52 am »
18 January

RUN 7K @ 42:50 ( 6:07 pace )

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Makes sense though, this was the first 'real' (non-treadmill) run since this:

23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

Let's get back at it, shall we?

40
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 19, 2024, 11:29:59 am »
^^^
*2
Haven't squatted near failure recently but it has always been like that for me too.

41
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 18, 2024, 10:56:44 am »
17 January

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


TREADMILL:
Low aerobic HR zone run 3K @ 20:58 ( 6:59 pace )

42
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 10:52:06 am »
Old age PRs is real deal! Much harder than all time PRs when young.  :highfive:

43
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 16, 2024, 05:58:03 am »
15 January

ATG SQUAT:
5@50kg ( +10 kg )
5@55kg ( +10 kg )
5@60kg ( +10 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand )
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand )
DB CURL : 3x12 @ 12.5kg each hand ( +2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg

Wow very strong, almost caught up pre-xmas level in 2 weeks.

44
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 15, 2024, 05:16:56 am »
12 January

BENCH PRESS:
5@50kg
5@50kg ( -2.5 kg )
5@50kg ( -5 kg )
5@57.5kg
5@60kg

PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 35kg ( -5 kg for all sets )
SL LEG CURL :  4x10 @17kg
PULLUPS : 6-6-5-5 ( -1 rep for first 3 sets )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg

Not much strength lost, went easy yet matched most pre-xmas weights. Nice surprise.



13 January

5 hours skiing
:almostascoolasnyancat:

Best thing in life, by far!

45
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 11, 2024, 12:02:23 pm »
10 January

TREADMILL 6K @ 34:23 ( 5:44 pace )

First run activity since 5 December (!!!). Not bad though, actually faster than that last time ( treadmill again, 7K @ 5:50 pace ).
Watch said HR went up to 187bpm and it was exhausting and ill need 4 days to recover but honestly it didn't feel anything like that.
Just a typical get-back-at-it run, clumsy and stiff but also not too tiring and also unexpected fast.



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