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Author Topic: Age vs VO2max  (Read 982057 times)

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vag

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Re: Age vs Vertical
« Reply #3375 on: September 05, 2017, 06:27:05 am »
+2
4 Septe,ber 2017

Bodyweight@session : ~85,5kg
Soreness : glutes and shoulders, minor.
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg  ( +10 kg )
3@45kg  ( +5 kg ) , ( -2 reps )
3@50kg
3@55kg

ATG SQUAT:
8@20kg
5@40kg
5@50kg
5@60kg
5@70kg ( +5 kg )

BENCH PRESS:
8@20kg
5@40kg
5@55kg ( +5 kg )
5@60kg
5@65kg

DEAD-HANG PULLUPS:
8@BW
8@BW ( +1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
6@BW

PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )
12@BW+60kg ( +5 kg )

-On the process of getting a good feel of how to progressively overload that 5x5-ramp-up scheme. One way is hit the top set, other is squeeze the others closer to top weight. Needs some AREG. E.g. in squats i can keep pushing the top set now, in bench it is harder so i have to push the ramping ones. Its all fine as long as the green numbers show up in every exercise.
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 #3376 on: September 07, 2017, 06:48:57 am »
+1
6 September 2017

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg ( +5 kg )
3@35kg ( +5 kg )  , ( -2 reps )
3@37,5kg ( +2,5 kg )
3@40kg

RDL:
8@60kg ( +5 kg )
8@70kg ( +5 kg )
8@80kg ( +5 kg )

DB LUNGES:
6 each leg @ 14kg each hand ( +2 kg per hand )
6 each leg @ 14kg each hand ( +2 kg per hand )
6 each leg @ 14kg each hand ( +2 kg per hand )

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )

BICEPS Z-BAR CURL:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg ) , ( -2 reps )

TRICEPS PUSH DOWN:
12@130lbs ( +10 lbs )
12@130lbs ( +10 lbs )
11@130lbs ( +10 lbs ) , ( -1 rep )

DB SHRUGS: ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand

Good day.
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 #3377 on: September 08, 2017, 06:01:55 am »
+2
7 September 2017

Bodyweight@session : ???
Soreness : glutes, 'mid' quads, shoulders, biceps. all minor
Injuries/aches : none

1½ hours full court basketball.
First cardio-ish physical activity since my last bball session, 20 April!!!!  :o :o :o :o :o
As expected and as stated earlier n the journal, fitness level was horrific, as bad as it gets.
Other than that i felt very strong in physical game, had an explosive first step, was rather fast and had good vert ( did just one dropstep DLRVJ that i got 10'5''/30'' easy ).
But i am getting gassed out so fast and so intense that i am totally worthless on court, the above qualities last too little.
So my muscles are at great shape but my cardio is at the worse ever. Well , at least the latter is easy to improve, so i just gotta go get it.
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 #3378 on: September 11, 2017, 03:49:35 am »
+2
9 September 2017

Bodyweight@session : ~84,5kg
Soreness : none? weird, i expected basketball to annihilate me.
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg ( +10 kg )
3@45kg ( +5 kg ) , ( -2 reps )
3@47,5kg ( +2,5 kg )
3@50kg
-Nice.

HALF SQUAT:
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@80kg ( +10 kg )
5@90kg ( +10 kg )
5@100kg ( +10 kg )
-Always good to be back to '2-plates'. Very solid and powerful, huge room for progress but will insist on taking it slowly.

DIPS:
10@BW
9@BW ( +1 rep )
8@BW
8@BW
8@BW ( +1 rep )

DEAD-HANG CHINUPS:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
7@BW ( +1 rep )

PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
12@BW+60kg ( +10 kg )
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 #3379 on: September 13, 2017, 05:21:39 am »
+1
12 September 2017

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@55kg ( +5 kg )
3@60kg ( +5 kg )

ATG SQUAT:
8@20kg
5@40kg
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@75kg ( +5 kg )

BENCH PRESS:

DEAD-HANG PULLUPS:

PAUSED STANDING CALF RAISE MACHINE:
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )
12@BW+65kg ( +5 kg )

Was very short on time so had to skip upper. Will most probably do bench+pulls next time with p-chain and skip arms that are planned for that day.
Very happy with legs progress, they feel soooo strong this year.

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 #3380 on: September 14, 2017, 03:49:06 am »
+2
13 September 2017

Bodyweight@session : ~84.25kg , oops it's going down
Soreness : none
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg ( +2,5 kg )
3@42,5kg ( +2,5 kg )
-Very nice.

RDL:
8@65kg ( +5 kg )
8@75kg ( +5 kg )
7@85kg ( +5 kg ) , ( -1 rep )
-Legs good but grip gave up at top set.

DB LUNGES:
6 each leg @ 16kg each hand ( +2 kg per hand )
6 each leg @ 16kg each hand ( +2 kg per hand )
6 each leg @ 16kg each hand ( +2 kg per hand )

BENCH PRESS:
8@20kg
5@40kg
5@55kg
5@60kg
5@65kg
-Same load, better form.

DEAD-HANG PULLUPS:
10@BW ( +2 reps )
8@BW
7@BW
7@BW
6@BW

SEATED NEUTRAL GRIP DB OHP:
BICEPS Z-BAR CURL:
TRICEPS PUSH DOWN:
DB SHRUGS:

Did what i said yesterday, skipped the arms work and did the bench&pullups that i owed.
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 #3381 on: September 15, 2017, 04:58:35 am »
+1
14 September 2017

Bodyweight@session : ???
Soreness : glutes a bit
Injuries/aches : none

1½ hours full court basketball.
Legs too heavy from working both two previous days. Generally the same. Good strength, good speed, horrible fitness. Somewhat improved but still bad. No jumps.

I need to emphasize in my fitness improvement. I love basketball and i am at a very good place strength&lean-wise, i could enjoy my on court time much more and i can't.
I must add HIIT sessions.
My training schedule is:
Monday weights, Tuesday off , Wednesday weights, Thursday basketball , Friday off , Saturday weights, Sunday off.
I need my Friday and Sunday offs. I should add cardio work on Tuesday. And then also Saturday, which is between off days so i can afford to tax me a bit more, do some HIIT stuff before weights.
Any other ideas always welcome.
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?

LBSS

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Re: Age vs Vertical
« Reply #3382 on: September 15, 2017, 06:41:55 am »
+2
run. aerobic base is real.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #3383 on: September 20, 2017, 06:04:35 am »
+4
Couldn't lift on Saturday , FML!
Couldn't lift on Monday too, so lifted yesterday and skipped the running, FML!
Now have to go to a buisness trip so won't be able to play bball tomorrow, F!M!L!

19 September 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg ( +5 kg )
3@62,kg ( +2,5 kg ) , ( -1 rep )
-Approaching PR ( 3@65 i think ) already, VERY nice.

ATG SQUAT:
8@20kg
5@40kg
5@60kg
5@70kg
5@80kg ( +5 kg )
-Adding 5kg every week and still not being really challenged, incredibly happy!

BENCH PRESS:
8@20kg
5@40kg
5@55kg
5@60kg
5@65kg
-Same loads again, even more solid, ready to up.

DEAD-HANG PULLUPS:
10@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW( +1 rep )
-Ties 5-sets-total-reps all time  :personal-record:

PAUSED STANDING CALF RAISE MACHINE:
12@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg )
-Constant progress here too, still far away from limit strength.

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 #3384 on: September 27, 2017, 05:35:11 am »
+2
Too fucking early for a derail. What can you do, just get back on the train and try hard to stay on it.

26 September 2017

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@55kg
2@62,kg

ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@70kg
5@80kg

BENCH PRESS:
10@20kg ( +2 reps )
8@40kg  ( +3 reps )
5@55kg
5@60kg
5@65kg

DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties  :personal-record:
8@BW
8@BW
7@BW
7@BW
-Total reps = 41  ( +1 rep ) ,  :personal-record:

PAUSED STANDING CALF RAISE MACHINE:
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )
12@BW+75kg ( +5 kg )

Stayed at same weight at clean, squat and bench. Was ok, could have added but didn't feel confident before coz of too many missed workouts lately. Awesome pullups!
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 #3385 on: September 29, 2017, 04:38:04 am »
+1
28 September 2017

Bodyweight@session : ???
Soreness : quads, glutes, chest, lats, all minor
Injuries/aches : none

1½ hours full court basketball.
Improvement in fitness. Not bad anymore, still mediocre though. Gotta improve it, want to enjoy basketball more. No rim jumps.
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 #3386 on: October 02, 2017, 06:22:00 am »
+2
30 September 2017

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

PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@47,5kg
3@50kg

HALF SQUAT:
5@60kg
5@70kg
5@80kg
5@90kg
5@100kg

DIPS:
10@BW
10@BW ( +1 rep )
9@BW ( +1 rep )
8@BW
8@BW

DEAD-HANG CHINUPS:
9@BW
8@BW
8@BW ( +1 rep )
7@BW
7@BW

PAUSED SEATED CALF RAISE MACHINE:
12@BW+60kg
12@BW+60kg
12@BW+60kg

Haven't done this workout for 3 weeks so stayed at same loads. Happy surprise, both push-pres and half-squats were very easy and solid.
Feel too small to progress, want to add some mass on me, not anything crazy just a couple of kilos, i tend to feel/operate great overall around 87kg/190lbs.
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?

adarqui

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Re: Age vs Vertical
« Reply #3387 on: October 02, 2017, 12:38:55 pm »
0
i'm mirin` your dead-hang pullup PR.

:strong:
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vag

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Re: Age vs Vertical
« Reply #3388 on: October 03, 2017, 05:40:34 am »
+3
^Thanks , read below for more!  :P

2 October 2017

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,kg ( +1 rep )
-Great!

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@72,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
-Great, RPE at top set around 8 , ready to rep >= BW next time.

BENCH PRESS:
10@20kg
8@40kg
5@52,5kg ( -2,5 kg )
5@62,kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
-Very strong. Can't up next time though, will redo same weights.

DEAD-HANG PULLUPS:
11@BW ties  :personal-record:
9@BW ( +1 rep )
8@BW
7@BW
7@BW
Total reps = 42 ( +1 rep ) ,  :personal-record:
-Barely god 7th at both last sets. Doesn't matter , PRed again!!!

PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Calves are so strong this year. Felt like i won't be able to do all reps @85 next week though. Let's see.

General feeling of awesomeness!
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?

adarqui

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Re: Age vs Vertical
« Reply #3389 on: October 03, 2017, 09:42:58 am »
+1
MOAR MIRIN.

 :strong:

also, how the F do some people do 20+ (1+ sec paused) dead hang? lmao. who knows maybe you'll get there eventually, seems really hard to me. would be sick if you got to 15 dead hang. For me, arms/lats just die out & don't recover. Imagine i'd need to add weighted variations to really try and bump that up, because i guess it's just taking too much strength to knock out each rep, even though they feel light/smooth initially.

pc!
« Last Edit: October 03, 2017, 09:45:23 am by adarqui »
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