Author Topic: Age vs VO2max  (Read 960734 times)

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LBSS

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Re: Age vs Vertical
« Reply #3615 on: September 19, 2018, 12:25:04 am »
+2
acceptance and detachment are close for me. they're both forms of, "this is uncomfortable, this hurts, i know it hurts, but it's temporary, i'll be okay if i just push a bit more, i knew this would hurt before i started, ..." maybe detachment is the wrong word. but i get what vag is saying, there's something dispassionate and removed about it.
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 #3616 on: September 19, 2018, 06:02:45 am »
+1
Thanks guys. It is just like LBSS says it. And indeed it is pretty close to fighting it. This 'detaching' is not actually detaching, it is an improvised way of justifying it and enduring it, which in other words is fighting it. Don't even know if i can recreate it lol, i'll tell you next time.
Adarq, the race is mid October but i really have no special hopes for it, friends that have participated say that it is too crowded to cal it a race. It is a social event actually. My goal will be to just walk fast/jog through traffic for the first 2km hoping it will take no more than 15' for that ( 7'30''/km ) and then go flat for the rest 3km aiming for 5'/km pace for a total 30-ish time. We'll see.
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 Vertical
« Reply #3617 on: September 21, 2018, 12:47:28 pm »
+2
Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!

20 September 2018

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

1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.
« Last Edit: September 21, 2018, 01:06:11 pm by vag »
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?

adarqui

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Re: Age vs Vertical
« Reply #3618 on: September 22, 2018, 09:51:59 am »
0
Sudden hectic work load attack, 2 days of no training, FML its too early for that shit!

20 September 2018

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

1½ hours full court basketball.
No subs. Much improved endurance/speed etc. Was able to keep it uptempo for about a whole hour. Then i gassed out and i had to masively skip plays.
Was strong , was much faster than other times. But as it always happens, better endurance means more effort so i got wrecked lol.
Also, I finally got a badass jump after i cant even remember how long. Was an offensive rebound tip in, what i didn't realize on time was that i had the ball above the rim when i tipped it in. Teammates said it looked like a dunk, lol. But it wan't. It was just a perfectly timed tip-in that my hand met the ball at the peak of the jump. Still happy, felt younger haha.

that's all that matters.....  :ninja: 8) :derp: :ibjumping: :wowthatwasnutswtf:

vag

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Re: Age vs Vertical
« Reply #3619 on: September 25, 2018, 05:43:12 am »
+2
^Naaaah, actually it was nowhere near a dunk. No matter if i was above or below the rim i threw it upwards. The only real positive thing i am keeping from this ( except from the ego pumping teammates awe lol ) is that til that i thought vert is well below 30'' so i didn't even bother. Now i got some good motivation/curiosity to do rim jumps next time.



Too many errands&social stuff during the weekend, no training again. Gotta add some discipline!

24 September 2018

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@65kg
5@65kg
5@65kg
15@52,5kg
-This new coach at the gym came and told me a few stuff, he is not the typical bodybuilding coach you don't want to talk with, he was very S&C knowledgeable. We adjusted my stance to shoulder width, it was getting to wide. Same with toes, i was pointing them too far out. Shocked with the result, sooo much stronger and stable/solid. It's been too long since i was last coached, i was only checking posture/depth/bend from a side view video so small errors were accumulating becoming big. That coaching session was very much needed, very glad it happened.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW

So despite 2 weeks off got all reps at same loads, actually felt stronger with better control everywhere. Nice!
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 Vertical
« Reply #3620 on: September 26, 2018, 05:12:03 am »
+3
25 September 2018

Bodyweight@session : ???
Soreness : quads, glutes, chest, lats , all 4/5
Injuries/aches : none

FML, not even 2 weeks away from the weightroom and i get DOMS like i was off for a month or sth. Getting old sucks lol!  :uhhhfacepalm:
Went for a recovery/blood-flow run. Kept it slow, not ultra-slow but slower than 'comfortable'. That landed at at a km pace of 6'55'' , 2 weeks ago that i did the same it was at 7'15'' , progress!!!

Total : 6km in 41'10''
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 Vertical
« Reply #3621 on: September 28, 2018, 12:09:02 pm »
+2
27 September 2018

Bodyweight@session : ???
Soreness : overall tight legs, still some soreness in glutes specifically
Injuries/aches : none

1½ hours full court basketball.
No subs again. Even more improved endurance, this time i could call it borderline good.
However leg muscles ( or CNS? or both? ) was unrecovered. Was one 'click' down in speed, quickness, reaction time, explosiveness, vert.
Also i said id do rim jumps but it didn't happen.
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 Vertical
« Reply #3622 on: October 03, 2018, 05:49:14 am »
+1
2 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.

1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!
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?

adarqui

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Re: Age vs Vertical
« Reply #3623 on: October 03, 2018, 11:50:32 pm »
+1
2 October 2018

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg
-Solid despite increasing load.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
15@50kg
Same loads with last time. A bit more solid i think. Not ready to up.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
5@BW+5kg
10@BW
-Same feeling with last time.

1 week off gym again. Can't progress like this, i am thankful i am not regressing. Consistency/frequency needed!!!

do it!!! :ibsquatting: :ibrunning: :ibjumping: :ninja:

vag

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Re: Age vs Vertical
« Reply #3624 on: October 04, 2018, 06:15:33 am »
+3
3 October 2018

Bodyweight@session : ???
Soreness : again quads, glutes, abductors, chest, lats , all 4/5
Injuries/aches : none

Went for a recovery/blood-flow run.
My intention was to finally hit the 10km milestone in a slow controlled pace, no matter how long it takes ( expecting to start at 7'/km and and at 7'30'' due to fatigue ).
First 5-6km were easy. Pace was just below 7'/km. Around 6,5km i felt too tired, the sore legs started hurting. I decided to quit at 7.5km.
But then, around 7km something changed, i 'zoned in' , it all became mechanical and effortless.
Got 10km in 1:09:17 with an average pace below 7' and the fastest km being the 10th ( 6'45'' ).

Lifetime distance & duration :personal-record:  :personal-record:  :personal-record:
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:


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 Vertical
« Reply #3625 on: October 05, 2018, 04:18:43 am »
0
4 October 2018

Bodyweight@session : ???
Soreness : overall tight/sore legs, still some DOMS in chest & lats
Injuries/aches : none

1½ hours full court basketball.
Same with last time. Borderline good endurance but wrecked from weights&running. Slow, unexplosive, tight/stiff etc.
It is all fine, i see this bball session as another running training session, with lots of sprints etc.
For now focus is the race next Saturday, then i can shift some focus to weights & being -somewhat- peaked/fresh Thursdays that i plat bball.
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?

adarqui

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Re: Age vs Vertical
« Reply #3626 on: October 06, 2018, 10:57:15 pm »
+1
3 October 2018

Bodyweight@session : ???
Soreness : again quads, glutes, abductors, chest, lats , all 4/5
Injuries/aches : none

Went for a recovery/blood-flow run.
My intention was to finally hit the 10km milestone in a slow controlled pace, no matter how long it takes ( expecting to start at 7'/km and and at 7'30'' due to fatigue ).
First 5-6km were easy. Pace was just below 7'/km. Around 6,5km i felt too tired, the sore legs started hurting. I decided to quit at 7.5km.
But then, around 7km something changed, i 'zoned in' , it all became mechanical and effortless.
Got 10km in 1:09:17 with an average pace below 7' and the fastest km being the 10th ( 6'45'' ).

Lifetime distance & duration :personal-record:  :personal-record:  :personal-record:
:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:



meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

vag

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Re: Age vs Vertical
« Reply #3627 on: October 08, 2018, 06:53:42 am »
+2
meant to comment on this a few days ago:

great work! interesting how you basically decided to quit @ 7.5 km then somehow at 7 km everything clicked, especially with the fastest km being the final one. wonder if that becomes a lesson learned, ie if your brain will handle those moments differently next time. i mean you went out at a pace you can definitely handle, but your mind knows how long you'll be running, so it starts trying to make "deals" with you to cut it early etc. i laugh sometimes at that (when i'm running), no deal making hah .. (unless there's an issue)

pc!

Yes, it is a lot about mind game. So for this session, i was going comfortable but for 10K, not for whatever. Mind knew i was out for 10K so it kept buffering. And then when i felt like quitting ( around 6km ) , i knew i had 3-4km more, if i was out for 8km i wouldn't want to quit. Funny.



6 October 2018

Bodyweight@session : ~85,5kg
Soreness : a lot of systemic fatigue , tight/sore quads and glutes, and very sore calves(!)
Injuries/aches : none

RDL:
8@75kg
8@75kg
8@75kg

DB LUNGES:
Skipped, wanted to give quads and glutes some rest.

BB OHP:
5@40kg
5@40kg
5@40kg
14@32,5kg

DEAD HANG CHINUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg
10@BW

Haven't done this workout for 3 weeks. Got same weight and reps with last time , and with great control too. Happy.



7 October 2018

Went out for a run. Plan was 2km easy hog warmup - 2km time trial - 2km easy jog cooldown.
However my timing went wrong, it was just 2 hours after a massive consumption of  foold alcohol and cigar smoke.
Super fail. The easy warmup jog first 2km were at 7'10'' km pace and they were somewhat tiring too. 2km time trial started fast but i went too fast, almost tied my 1km PR ( 4'57'' vs 4'55'' ) , gassed out at around 1200m , quit at 1500m. Walked a bit to catch my breath and not puke, then light-jogged the rest till 5K and called it a day.
Total : 5km @ 33'05''



My get-ready plan for the saturday race is this:

Sunday : 2km time trial
Monday : weights ( but deloaded, no high rep squat finisher )
Tueday : 3km time trial
Wednesday : 4km time trial
Thursday : full court bball
Friday : rest

Does this sound good? Maybe skip the 4km time trial and do it a long LISS/recovery run on Wednesday since Thursday's bball is also high intensity?

### end of multi-post ###
« Last Edit: October 10, 2018, 05:57:36 am by vag »
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 Vertical
« Reply #3628 on: October 09, 2018, 05:58:32 am »
+2
8 October 2018

Bodyweight@session : ~85kg , very low, no idea why
Soreness : traps, delts, lats and calves , all minor
Injuries/aches : none

ATG SQUAT:
5@70kg ( +2,5 kg )
5@72,5kg ( +5 kg )
5@75kg ( +7,5 kg )
15@52,5kg skipped for quads freshness
-Very strong.

BENCH PRESS:
5@65kg
5@65kg
5@65kg
17@50kg ( +2 reps )
-Cant move to 67,5 yet but can move to 52,5 for finisher.

DEAD HANG PULLUPS:
6@BW+5kg
6@BW+5kg
6@BW+5kg  ( +1 rep )
10@BW  ( +1 rep )
-Strong!
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 Vertical
« Reply #3629 on: October 10, 2018, 05:56:56 am »
+4
9 October 2018

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

Went for a run:
-2km slow run warmup ( average km pace 7'10'' )
-3km time trial : 16'07''
-1km slow run cooldown ( 7'25'' )

Took a different approach for the time trial this time. Went fast but buffered at first km, like 5km race pace, fast but not max at 2nd km (sth like a 2km time trial ) and all out at the final.
Worked great, my third km of the time trial ( which was the 5th total ) tied my 1km  :personal-record: at 4'55''. Note that I when i achieved that time it was a lone 1km all out sprint, so to tie it like that is amazing!

Total : 6km in 37'52''



Also,  I think i will modify a bit my race preparation as i mentioned at the PS when i posted it, i won't do a 4km time trial today, i don't think i will recover from that if i do. I will do a very slow ~1hour jog today coupled with some stretching. Tomorrow basketball as planned, Friday i probably can't run due to errands, i will do some stretching again, if i do find the time i think i will do a slow run again.
« Last Edit: October 10, 2018, 05:59:47 am by vag »
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?