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Author Topic: Age vs VO2max  (Read 1068579 times)

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PointerRyan

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Re: Age vs Vertical
« Reply #1335 on: March 26, 2012, 03:51:39 am »
0
Quote from: vag on March 24, 2012, 08:43:41 am
2012 WINTER WORKOUTS COUNTER/REMINDER:

DB LUNGES MATRIX ( front-back ):
Bored+tired , skipped  :uhhhfacepalm:




lmao bored and tired. man i forxce myself everytime to just do the damn lunges.
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vag

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Re: Age vs Vertical
« Reply #1336 on: March 26, 2012, 10:51:02 am »
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^ Nah , im fine with lunges , i even like them except from the grip failure part. Was a bit short on time too that day.

PS : Quoting the reminder's headline together with the lunges log = mystery!  :ninja:
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 Vertical
« Reply #1337 on: March 26, 2012, 02:52:37 pm »
+1
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 13
Lower body sessions     : 23
ME jumping sessions     : 1
Stretching sessions      : 6
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 15
Endurance sessions      : 11

26 March 2012

Bodyweight@session : ~194
Injuries/aches : none
Soreness : quads & glutes 1/5 , hamstrings 3/5

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@148,5 lbs ( +5,5 lbs ) , ( -1 rep ) ,  :personal-record:
-Those keep getting better and better. Failed to catch 3d rep @ top set.
-Previous PR was 3@143 that i did the last 2 weeks. I think i will add 5th set that i will go for a max single.

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( +11 lbs )
3@220 lbs ( +11 lbs )
3@231 lbs ( +11 lbs )
3@242 lbs ( +11 lbs )
3@253 lbs ( +11 lbs ) ,  :personal-record:
-Insane power , even at top set bar flew up in all reps.
-Just checked log , last time i was doing explosive box squats was ~2 years ago , PR back then was 2x231. So last week's 3x243 and this week's 3x253 are PRs.

RDLs:
3x8@198 lbs
-Decided to go light on those because of hamstring soreness.

STANDING CALVE RAISES:
3x8@209 ( same )
« Last Edit: March 26, 2012, 02:56:46 pm by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1338 on: March 26, 2012, 03:16:56 pm »
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This^^^

We'll see how this gain in half squat strength/speed correlates with your jumps in the near future.
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vag

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Re: Age vs Vertical
« Reply #1339 on: March 27, 2012, 09:26:49 am »
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^I'd say that this year's strength block main feature was not half squats but full squats. My ME day's goal was to improve my 5RM full squat , halfs were supplementary all year long. I did PR on halfs with 352x3 but i stopped doing them next workout , to go with deeper ones ( barely above parallel )  , then i stopped those too and went to parallel box squats.
That's why im very interested to see what will happen this year , because all the other years the strength-training was half-squat-based.
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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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1340 on: March 27, 2012, 11:15:08 am »
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How much quad dominant would you say you are?
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vag

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Re: Age vs Vertical
« Reply #1341 on: March 27, 2012, 01:29:34 pm »
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^ Probably not much. It seems that hamstrings and glutes are engaged and firing ok in all actions ( weight room and sports ).
P-chain is strong , i am able to do 8x253 RDLs when i struggle to go bellow parallel squat for 5x242.
I do have big and strong quads , but i think they are not masking glutes and hams ( that's what i have in mind as quad dominance ).
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1342 on: March 27, 2012, 01:54:55 pm »
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I'm still dissapointed I haven't seen a one leg jump from you for quite some time... you had a thing going on with that. I don't get why you don't practice it more... speaking of which, what about calf development and strength?
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vag

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Re: Age vs Vertical
« Reply #1343 on: March 28, 2012, 04:16:17 am »
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^You haven't seen any jumps actually , haven't had a ME jumps session for ~4months until last week.
Calves are big and strong , i hit them  twice per week , 3x15@90kg / 4x8@95kg with deep ROM.
SLRVJs: face it, i am a DL jumper. Even when i am cutting and get below 85kg and lean and hit some 30-31 SLRVJs , DLRVJ is at 34-35. Also SLRVJs cause a huge stress on my shins , can't afford frequently training them. I think we had that same chat again.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1344 on: March 28, 2012, 07:24:06 am »
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But your form looked good and you were much closer to dunking with the ball in hand than off two feet the last time you attempted one-leg jumps.
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vag

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Re: Age vs Vertical
« Reply #1345 on: March 28, 2012, 07:56:01 am »
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Form is good and i enjoy SLRVJs, i just get higher with DLRVJs , is quite as simple.

What you are refering to never happened , what really happened is this:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg63563/#msg63563

Its was my best SLRVJ day ever , and a bad DLRVJ day , yet i jumped 32'' DLRVJ while SLRVJ was at 30''.
Even that day i missed all SLRVJ dunk attempts while i dunked off 2 feet , single and double handed.

Scroll that page up and see that 1 week before that i had 35'' DLRVJ:
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg63189/#msg63189

Sorry to ruin your dream...  :'(
« Last Edit: March 28, 2012, 07:58:59 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1346 on: March 28, 2012, 08:22:54 am »
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Hey, at least the triple orgasm was nice

 :ninja:
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vag

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Re: Age vs Vertical
« Reply #1347 on: March 28, 2012, 01:04:13 pm »
+1
^  :P

27 March 2012
Lower body stretch routine.


28 March 2012

Bball game.
Fair endurance , awesome vert.
Legs felt very powerful, did only a couple of rim jumps , easy 10'7'' ( 32'' ) dropstep and a 10'3'' double handed rim grab  ( mid of 3d knuckle @ rim ) off 2 steps.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 Vertical
« Reply #1348 on: March 29, 2012, 04:36:56 pm »
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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 13
Lower body sessions     : 23
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 12

29 March 2012

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

Arms workout@home:

SHOULDERS LATERAL DB RAISES:
3x10@10kg each hand

SHOULDERS FRONT DB RAISES:
3x10@10kg each hand

CONCENTRATION CURLS:
3x12@10kg each hand

SKULL CRASHERS:
3x12@20kg
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 Vertical
« Reply #1349 on: March 31, 2012, 11:15:00 am »
0
2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 13
Lower body sessions     : 24
ME jumping sessions     : 2
Stretching sessions      : 7
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 16
Endurance sessions      : 12

31 March 2012

Bodyweight@session : 192,5 ( AM )
Injuries/aches : none
Soreness : none

ME lower workout

JUMP SNATCHES:
3@44
3@55
3@66
3@77
3@88
-First time ever doing them. Went great , able to jump and not pull, also snatch and not push.
-I felt like i could go heavier but i will keep it light to get the technique down good.

SQUATS:
5@187 lbs ( same ) , full
5@209 lbs ( same ) , full
5@236,5 lbs ( +5.5 lbs ) , 3 reps parallel , 2 barely above.
5@258,5 lbs ( +5.5 lbs )  , half
5@280,5 lbs ( +5.5 lbs )  , half
-Very nice , top set of full squats was depper AND heavier than last time.
-Half squats much improved , good control and depth.

STANDING CALVE RAISES:
1x15@198 lbs ( +11 lbs )
1x15@198 lbs ( same )
1x15@198 lbs ( same )
-First time that i managed 3x15@198 at this machine , best ive done was 15-15-12.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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