Author Topic: Age vs VO2max  (Read 685034 times)

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vag

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Re: Age vs VO2max
« Reply #4440 on: January 27, 2023, 04:55:02 am »
0
26 January

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
There is a sharp needle-like pain in the right deltoid sabotaging my chins. It only appears when i chin. So weird. Fuck being old.

TREADMILL: 30 minutes / 4K
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4441 on: January 30, 2023, 04:00:53 am »
+1
27 January

DEADLIFT:
10@30kg
10@50kg ( +2 reps )
8@70kg  ( +3 reps )
5@90kg ( +2 reps )
3@100kg

SEATED DB OHP:
12@15 kg DBs ( +2.5 kg per hand )
12@15 kg DBs
12@17.5 kg DBs ( +2.5 kg per hand )
12@17.5 kg DBs
12@17.5 kg DBs

WIDE GRIP LAT PULL DOWN:
12@41kg
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@53kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20

No running at the weekend again. FFFUUUUUU, i am so very annoyed!
I signed up for that 10K big event in April to force some motivation. 3 months left, gotta go get that 45' milestone.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4442 on: January 31, 2023, 05:08:21 am »
0
30 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg
3@70kg
3@75kg ( extra set )

BB OHP:
12@25kg
12@25kg
12@30kg
12@30kg
12@35kg
-Switched from seated db to standing bb. This has better ROM for sure.

SATED ROWS:
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg
12@59kg ( +6 kg )

CABLE WOOD CHOPPERS: 3x15 each side @ 11kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4443 on: February 01, 2023, 04:35:58 am »
0
31 January

TREADMILL : 45 minutes / 6.5K

I hate treadmill with passion, but its freezing and windy outside so had no other option ( it doesn't help that my most convenient run time is around 9PM ).
Very much out of shape, but ill get it back.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4444 on: February 03, 2023, 10:53:39 am »
0
2 February

SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds ( +1 round )

TREADMILL: Low aerobic zone 45 minutes / 5.5K
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4445 on: February 06, 2023, 08:36:57 am »
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3 February

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg ( extra set )

BENCH PRESS:
12@40kg ( +10 kg)
12@45kg ( +5 kg)
10@45kg ( +5 kg)
10@45kg
10@50kg ( +2 reps)

SATED ROWS:
12@47kg ( +6 kg)
12@53kg ( +6 kg)
12@53kg
12@53kg
12@59kg

SLANT BENCH LEG RAISE : 3x15

Again no running at the weekend, too freezing too windy and too boried. First two will auto fix, the last one is up to me.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4446 on: February 07, 2023, 11:46:41 am »
0
6 February

ATG SQUAT:
10@20kg ( +10 kg )
10@30kg
10@40kg
10@50kg ( +2 reps )
5@60kg
5@70kg ( +2 reps )
3@75kg
1@80kg ( extra set )

BB OHP:
12@25kg
12@30kg ( +5 kg )
12@30kg
12@32,5kg ( +2.5 kg )
12@35kg

SATED ROWS:
12@47kg
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )
12@59kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?