Author Topic: Age vs Vertical  (Read 230214 times)

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adarqui

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Re: Age vs Vertical
« Reply #3750 on: June 07, 2019, 09:44:01 am »
0
hah nice. just jump right back in it.  :ninja: :ibrunning:

Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.

hah ya. expected that.

:ibrunning: :trolldance: :ninja:

vag

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Re: Age vs Vertical
« Reply #3751 on: June 10, 2019, 04:47:08 am »
+2
8 June 2019

7km @ 49:53
Wanted 'comfortable' but it was too hot and humid so i ended up going between comfortable and slow. Still rusty.



9 June 2019

1KM warmup ( strides, stretches, jog )
5KM TIME TRIAL @ 30:02
0.5KM cooldown walk
TOTAL : 6.5km @ 44:17
-Meh, im an idiot, I started tracking from the beginning, so when i went into the time trial i had no idea of my pacing. Went too fast ( first 2 kms 5:39 and 5:55 ) so gassed out around 3.5. Had to walk a bit to catch my breath. Then finished strong ( 5'31'' last km ) to break the 30 mins 'barrier', lost it by 2 seconds, dammit!.
I gotta improve but i gotta be patient too, it is 6 days that i got back into this after 50 days of absolutely zero workouts.
woot

vag

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Re: Age vs Vertical
« Reply #3752 on: June 11, 2019, 05:01:36 am »
+1
10 June 2019

Bodyweight@session : ~84kg
Soreness : idk, none? legs are kinda tired/sore but all over, no specific sore muscle.
Injuries/aches : none

INCLIDE DB PRESS:
Work up to 10@17.5kg each hand

WIDE GRIP LAT PULLDOWN:
Work up to 10@145lbs

SINLE LEG BOX SQUATS:
Work up to 8 each leg @ BW+15kg

CRUNCHES : 2x15
45' HYPERSEXTENSIONS : 2x15

So , the story is that my gym closed permanently out of the sudden. The subscription remain is transferable to a few other cooperating gyms but all this happened 1 week after i stopped going, so i learned it 1,5 month later. That means the 'good' gyms that were offering subscription transfer were 'sold out' ( the positions were limited ). I found one that fits my needs but its not very convenient, especially now that i still have tons of work, my free time is limited.
So, i decided that for the time being ( bball season is over , main focus is running ) , i will use my work's gym. It is a small gym with just the basics, what you'd find in a hotel. No squat rack, no bench , no olympic bars. But its still good for just doing some stuff and of course it is ultra convenient. So imma go with this for a while and see how it works.
woot

LBSS

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Re: Age vs Vertical
« Reply #3753 on: June 11, 2019, 05:51:50 am »
+2
that is a bummer. i still mourn the first gym i went to in DC. they had to close it because of a dispute with their landlord. by then they'd grown, opening bigger branches in a couple of other neighborhoods, but the original place was just the best. any kind of equipment you could want, a regulation basketball court, and small enough that i knew both the owners. a real community. RIP balance kalorama.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

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Re: Age vs Vertical
« Reply #3754 on: June 12, 2019, 12:38:23 am »
+1
damn that sucks.

more running tho :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3755 on: June 12, 2019, 09:20:00 am »
+1
Yes it sucks. Its just like LBSS says, Ive been there too many years, was used to the space, the people, the 'rythm' of it, everything.
Anyway, i like this new shift to running. Its been too long with the vert thing. Of course im still after leg strength and whatever it offers athletically. But i can benefit from shifting to running as main focus for a while, improve fitness, body composition etc. Still strength training but not as main element.
So my goal is this October's 5K ( the same event i run last year ). Minimum goal : 23:45 ( 4:45 average ). Will be more than delighted if i can get close to 22:30 ( 4:30 average ) which could bring me at top 10 of age group ( 1200+ people ). Let's see how it goes.

woot

vag

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Re: Age vs Vertical
« Reply #3756 on: June 14, 2019, 04:14:25 am »
+2
13 June 2019

-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28

Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.
woot

adarqui

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Re: Age vs Vertical
« Reply #3757 on: June 14, 2019, 11:10:05 pm »
+1
13 June 2019

-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28

nice!

Quote
Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.

yup. and just easy runs mixed in if possible.

pretty solid way of training for it.

Quote
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.

pretty cool.

the hunt for top10 age group in a fast 5k starts now. :ibrunning: :wowthatwasnutswtf: :highfive:

vag

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Re: Age vs Vertical
« Reply #3758 on: June 15, 2019, 07:26:52 am »
+3
^^^
Yes, i will treat the longer runs as easy runs. If i get to running 4xweek i will be able to do to longer runs, one easy and one uptempo, along with the 5K and the tempo/fartlek.



14 June 2019

Bodyweight@session : 83kg. Weird, i look and feel heavier. Hope the scale has error, im also way too unlean for that BW.
Soreness : none
Injuries/aches : none

SEATED DB OHP: 4x10
-Max set was 17.5kg dbs

PULLUPS : 5, fail
SEATED CABLE ROW : 4x10
-To weak to do pullup sets. Dont remember the loads at rows.

TRICEPS ROPE PULLDOWN : 3x12

SEATED BICEPS DB CURLS : 3x12 , top set was 15kg dbs

Then played around with kettlebel goblet squat. Couldn't get this shit to feel right. Not sure i'll insist. Maybe give it a couple more tries with oly shoes.

I'm still weak at the weights, plus i gotta get used to the new machines/DBs/bars mechanics. Using ramp-up for now, when i establish working loads ill log more detailed.
woot

vag

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Re: Age vs Vertical
« Reply #3759 on: June 18, 2019, 05:11:41 am »
+2
17 June 2019

RUN 7KM @ 52:20

Finally got down the "easy run" right. Didn't lose focus/pick up the pace at all, kept it at the planned 7:30/km. Nice and easy and relaxed all the way, very very cool.
woot

vag

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Re: Age vs Vertical
« Reply #3760 on: Today at 02:24:39 am »
0
18 June 2019

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@7,5kg
10@17,5kg
10@27,5kg
10@37,5kg
FRONT SQUAT 5@47,5kg
BACK SQUAT AGAIN : 10@37,5
-No squat rack so it is : deadlift, power clean, push-press, lower behind neck, do the squat reps, push press , put down.
Worked well generally. Weight is too low but doing 10 paused reps kinda makes up for it.
Didn't feel strong enough to do all that sequence with 47,5 kg so just cleaned it and then did front squats.
Also, who constructs a 7,5kg barbell for fucks sake?

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@35kg
10@40kg
10@45kg
-Is that exercise any good or should i dump it and do bench DB press? Problem with the latter is that i get to 25s pretty soon and then it gets too difficult/risky to set-up.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
8@59kg
-So this machine has 6kg/13lbs plates, so there is no way to do normal numbers in any metric system. Why? Because fuck it, that's why!  ;D
woot