Author Topic: Age vs VO2max (Read 1071325 times)

vag · « **Reply #1770 on:** March 02, 2013, 01:44:59 pm »

2 March 2013

Bodyweight@session : ~192
Soreness : adductors sore but much better
Injuries/aches :

Lance's 3-set-progress template - workout #38

FRONT SQUATS
8@88 lbs
8@88 lbs
8@88 lbs
-Light weight, more like speed reps. 3x8 still challenging though, leaving me out of breath and getting very high heart bpm, i do need this GPP phase.

STANDING OHP:
7@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
6@93,5 lbs ( -1 rep )
Total = 19 reps ( -3 reps )
-Very hard. I hate OHP, i am so weak at it.

DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) ,

7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( +1 rep )
-Same reps with last time but 3,5 lbs lighter and it felt harder too.
However 9@BW+11 lbs is a 1RM/BW

, 136,7% from 136,3%, a whole 0,4%, LOL.

Quote from: vag on March 01, 2013, 10:43:39 am

So apparetly i strained or pulled my right adductor (most probably the pectineous) trying a couple of below parallel box pistol squats ( not warmed up, was just a random quad status check ).
Either that, or it wasn't the adductors that were so sore after squats but the hamstrings ( semitendinosus ) and i killed my adductors with all that high rep stuff i did.

It seems it was the latter, it went away gradually like typical DOMS and i was good to go today.

Raptor · « **Reply #1771 on:** March 02, 2013, 02:31:53 pm »

Your breathing patterns are probably different when you front squat.

vag · « **Reply #1772 on:** March 03, 2013, 05:57:25 am »

Maybe. Because e.g. 3x10 incline bench press is not taxing at all, even 3x10 back squats tired me much less. Maybe just the day, who knows, was nothing too much anyway.

vag · « **Reply #1773 on:** March 04, 2013, 01:43:28 pm »

Got the flue, didn't train today as planned

In other news, I will do another modification. I will eliminate consecutive squat sessions for more recovery time. I work out 3 times a week, and i went like (squat-no squat-squat). That always has me doing 2 consecutive squat sessions on day3-day1 of next week. I will change it to squat-no squat so it will go like ( squat-no squat-squat),(no squat, squat, no squat ).

Re-reminder:

Quote from: vag on February 25, 2013, 01:42:08 pm

Notes to self:
-Bring back bike/treadmill before workouts.
-Bring back daily stretching.
-Start doing calve raises, it's been too long neglecting them.

It's been 1 week and i didn't do any of those, START DOING THEM ALREADY!!!

vag · « **Reply #1774 on:** March 05, 2013, 02:59:32 pm »

Still sick. Better but not ready for gym.
Got my lazy ass to do a long foam rolling and lower body stretching session. Muscles were so very stiff! Gotta keep doing this daily, feels very beneficial!

vag · « **Reply #1775 on:** March 06, 2013, 02:58:38 pm »

Much better today but still no gym!

Decided to attempt some stuff at home:

PARALLEL BOX PISTOL SQUATS:
10@BW each leg
10@BW each leg
10@BW each leg
-Very nice. Easy, was more like explosive than controlled concentric. That equals to ~165 lbs of normal box squats so not bad at all.
Very glad to be able to do 10 explosive box pistols with injured leg when i would feel pain or discomfort with just one a while ago.
However they left me too tired, 20 reps each set was too much for the sick old man.

~~PUSHUPS:~~
~~BENT OVER DB ROWS:~~
Got too tired from the squats, didn't feel like continuing.

Foam rolled IT band and stretched quads and hip flexors.

Gotta stretch more, do 2 more sessions throughout the day.

vag · « **Reply #1776 on:** March 09, 2013, 10:40:35 am »

9 March 2013

Bodyweight@session : ~193,5
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #39

TREADMILL:
20 mins.
2 minutes intervals between fast walking 6kmh and jogging 7,5kmh
Heart BPM after running intervals : 120-130-140-145. So out of shape!

LEG EXTENSIONS:
15@65lbs
15@65lbs
15@65lbs
-Tempo was 2:2:2
Very strong.

LEG CURLS
15@80lbs
15@80lbs
15@80lbs
-Normal reps, like 1:1:1
Those were challenging, especially after 10th rep.

STANDING OHP:
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
Total = 21 reps ( +2 reps )
-Limit strength, i see me getting stuck here.

DEAD HANG CHINUPS:
9@BW+11 lbs ( same ) , ties

7@BW+11 lbs ( same )
6@BW+11 lbs ( same )
Total = 22 reps ( same )
-Limit strength + probably getting stuck here too.

-Back to the gym after 1 week. Not working out and eating big to get over sickness made me 1-2 lbs heavier, no big deal though.
-I consider Wednesday's 3x15 box pistols a squat workout so didn't squat today.
-First time working out legs without wearing my thigh sleeve in 2013. Feels great.

Raptor · « **Reply #1777 on:** March 09, 2013, 10:55:12 am »

22 reps with 11 lbs in 3 sets = not bad

vag · « **Reply #1778 on:** March 10, 2013, 01:39:40 pm »

^Yes, i don't consider it bad either, I just have a hard time progressing lately. On the other hand i had a hard time going over 22 reps in unweighted chinups too, i did 25 only 2 times ever. If i am still stuck at 22 next time, i will probably up the load from 5kg to 10kg, see how many reps i can get ( expect 15 or so ) and progress from there...

Raptor · « **Reply #1779 on:** March 10, 2013, 02:09:26 pm »

15 reps is still such a low volume of chinups...

vag · « **Reply #1780 on:** March 11, 2013, 04:37:14 pm »

11 March 2013

Bodyweight@session : ~194.5
Soreness : a bit sore hamstrings.
Injuries/aches :

Lance's 3-set-progress template - workout #40

STATIONARY BIKE:
20 mins @ 80rpm / 120W resistance.

HB BACK SQUATS:
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
8@110 lbs ( +22 lbs ) , ( -2 reps )
-Great. Was supposed to add 11lbs only but it is too easy. Still sticking to slowly progress, gotta keep that quad healthy.

BENCH PRESS:
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 18 reps ( +2 reps )
-I can't bitch about how weak i am here because i am doing those once every 2 weeks lately

SEATED CHEST SUPPORTED MACHINE ROWS:
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
8@165 lbs ( +11 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Very nice. First time ever doing 75kg here, 3x8 was tight!

vag · « **Reply #1781 on:** March 12, 2013, 03:51:50 pm »

Foam rolled and stretched.
Tried LBSS's foam roll method: roll not for time but for reduced discomfort, with pauses/slow local roll at the most discomfort points. Much more painful than steady rolling for reps. Shows there was room for more release. I am probably sticking with this method.

vag · « **Reply #1782 on:** March 13, 2013, 03:06:44 pm »

13 March 2013

Bodyweight@session : ~195
Soreness : VMOS, hamstrings, glutes 2/5
Injuries/aches :

Lance's 3-set-progress template - workout #41

LEG EXTENSIONS:
20@50 lbs
20@50 lbs
20@50 lbs
-Tempo was 2:2:2

LEG CURLS:
15@65 lbs
15@65 lbs
15@65 lbs
-Tempo was 2:1:2

STANDING CALVE RAISES:
15@110 lbs
15@110 lbs
15@110 lbs
-Welcome back calve raises!

Strict pause ( 1 second or more ) at top and bottom of ROM

INCLINE BENCH PRESS:
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@115,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 24 reps ( -6 reps )
-Fewer reps because of upping the load but still good.

UPRIGHT ROWS:
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
7@99 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 21 reps ( -1 rep )
-Just 1 rep less although upping the load , great!

vag · « **Reply #1783 on:** March 15, 2013, 02:49:51 pm »

Calves are FRIED! I can't walk , lol . 5/5 DOMS. I should have known though, as last time i did calve raises before this Wednesday was... 20 July 2012

Today i did:
-Long IT band foam rolling.
-Quads foam rolling.
-Quads, hip flexors, hamstrings, calves stretching

Gotta get back on track with diet. Still eating clean and structured but i am eating 2K to 2,5K on non workout days and 2,5K to 3K on workout days.
For start i will try to stay below 2K on non workout days and around 2,5K on workout days.

vag · « **Reply #1784 on:** March 16, 2013, 10:58:56 am »

16 March 2013

Bodyweight@session : ~194,5
Soreness : calves even worse, especially the right one.
Injuries/aches :

Lance's 3-set-progress template - workout #42

LEG EXTENSIONS:
15@65lbs
15@65lbs

CALVE RAISES:
15@55lbs
15@55lbs

SQUATS:
8@121lbs ( +11lbs )
~~8@121lbs~~
~~8@121lbs~~
3@132 lbs ( 1 full - 2 half )
2@154 lbs ( 1 full - 1 half )
3@176 lbs ( 1 full - 2 half )
-Decided to play around with full-vs-half squat form and feel after recent discussion with raprtor/avishek.
Will post video later.

STANDING OHP:
8@93,5 lbs ( same )
8@93,5 lbs ( +1 rep )
7@93,5 lbs ( +1 rep )
Total = 23 reps ( +2 reps )
-Finally some progress.
Total reps

( previous was 22@93,5lbs / 23@88lbs )

DEAD HANG CHINUPS:
10@BW+11 lbs ( +1 rep ) ,

7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 24 reps ( +2 reps ) ,

-Those were very strong today.
Total reps

( previous was 22@BW+11lbs / 25@BW ).
1 set reps

at this load ( previous was 9@BW+11lbs ).
Estimated 1RM

( ~273.5 , previous was ~266,5 ).
Estimated 1RM/BW

( ~1,4*BW , previous was ~1,36*BW ).

Adarq.org

News:

Author Topic: Age vs VO2max (Read 1071325 times)

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical