Author Topic: Age vs Vertical  (Read 301505 times)

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LBSS

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Re: Age vs Vertical
« Reply #3900 on: February 13, 2020, 05:04:53 pm »
+3
also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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 #3901 on: February 20, 2020, 09:37:31 am »
+1
i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.

True about sleep. It does catch bad sleep nights accurately but that is all to it.
Not sure about coach. Truth is in the middle. RPE beats HR reading when we are talking about barely crossing a HR zone, but then again if you are constantly at around 90% max HR , that is not a 'comfortable' pace.
Work load / workout focus / workload distribution also feel accurate and very useful.
But yeah, bottom line is keep track of everything but also take everything with a grain of salt.



also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.

So true, time flies!



13 February 2020

1½ hours full court basketball
Very good endurance, felt like an improvement in vert too. Getting solid rebounds. Challenging blocks at shots. Feels good.



14-15-16 February : felt totally beat , decided to give myself a break.



17 February 2020

TREADMILL 5K @ 39:17

Average heart rate : 143
Average km pace : 7:23

Went 'comfortable' ignoring HR. Ended up with average HR 143 , which is about 80% max.
Watch said it was a great workout for 'keeping medium pace for a long time'. Damn right!



18 February 2020

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

T0DDDAY'S GPP

Workout #4 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-Improvement in pullups form. Ready to add weight for BSS.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20
5@70kg ++ 20



19 February 2020

TREADMILL INTERVALS SESSION:

Warmup jog 500m

C1a : Sprint 400m
C1b : Walk/slow jog 3 minutes
C1 info : 5 rounds

Cool down jog 5 minutes

Fastest 400m sprint was 1:32 ( average pace for that 3:55 ). Very happy i can do that on a treadmill.
Need to go out and do some real-running intervals, i feel strong enough for some badass PRs.
woot

vag

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Re: Age vs Vertical
« Reply #3902 on: February 24, 2020, 08:24:37 am »
0
20 February 2020

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

T0DDDAY'S GPP

Workout #5 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg  ++ 20@BW
10@65kg ( +5 kg ) ++ 20@BW
5@75kg ( +5 kg ) ++ 20@BW

Nice progress.



22 February 2020

SKI 3 hours
Total downhill : 16.5 km

Got too warm and snow quality too shitty so had to cut it short.
woot

vag

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Re: Age vs Vertical
« Reply #3903 on: February 25, 2020, 12:12:25 pm »
+1
24 February 2020

-RUN 5K @ 27:11
-Walk until heart rate drops below 140 , took ~200m
-Slow jog ~1k
TOTAL : 6.15K @ 37:16

RPE for 5K was 7-8-8-9-10.
I got : Second fastest ever 5K at this course, fastest 5K of 2020 , fastest 1KM of 2020 ( 5th, 4:53 ) , fastest mile of 2020 ( 8:12 ).
Nice!
woot

vag

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Re: Age vs Vertical
« Reply #3904 on: February 27, 2020, 05:54:58 am »
+2
25 February 2020

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

T0DDDAY'S GPP

Workout #6 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.



26 February 2020

RUN 6KM @ 43:34

Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!
woot

vag

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Re: Age vs Vertical
« Reply #3905 on: March 04, 2020, 12:37:15 pm »
+1
28 February 2020

Bodyweight@session : ~86,5kg  :o
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #7 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW



2 March 2020

RUN 7.1KM @ 49:12

First 5K went 'comfy' which landed around 6:15 pace.
Next 2.1 was 'very slow' which landed around 8:30 pace.

Watch said it was a good 'limit' workout , keeping pace close to lactic threshold for a long time, good for improving muscle endurance and fatigue resistance. Felt a bit easier than that tbh.
woot

vag

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Re: Age vs Vertical
« Reply #3906 on: March 05, 2020, 12:12:49 pm »
+2
4 March 2020

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

T0DDDAY'S GPP

Workout #8 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

Was short in time so sacrificed one seat of each of the last 2 super-sets.
woot

vag

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Re: Age vs Vertical
« Reply #3907 on: March 09, 2020, 07:04:04 am »
+1
5 March : donated blood.

6 March 2020

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #9 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
-Wish i had a squat cage. Setup is really holding me back :(

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW ( extra set )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW ( extra set )

Weekend : planned to run on Sunday but it was too rainy.

Running volume has significantly dropped. Gonna bounce back strong.
Registered for a 10K mid April. Level up.
woot

vag

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Re: Age vs Vertical
« Reply #3908 on: March 10, 2020, 09:24:58 am »
0
9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.
woot

Mutumbo000

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Re: Age vs Vertical
« Reply #3909 on: March 10, 2020, 09:44:42 am »
+1
9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.

The worst part about exercise bikes are the seats! Thin, hard and uncomfortable in every gym I've been to. If the seats were more comfortable the exercise bike wouldn't be as bad.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

vag

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Re: Age vs Vertical
« Reply #3910 on: March 11, 2020, 08:52:26 am »
0
^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.



10 March 2020

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

T0DDDAY'S GPP

Workout #10 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW
woot

LBSS

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Re: Age vs Vertical
« Reply #3911 on: March 11, 2020, 11:01:01 am »
+1
i remember lyle mcdonald years ago saying that the only thing more boring than a stationary bike is a stationary hand bike.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

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

black lives matter

maxent

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Re: Age vs Vertical
« Reply #3912 on: March 11, 2020, 11:26:02 am »
+2
I saw a guy in the gym today beasting on the bike, he was doing intervals i think. If you can ramp the difficulty up and then do tabata protocol (i think 6x20s on, with 20s rest?) it can be a great conditioning tool. Doing steady state with bike though, i find im better at challenging my legs than my heart and lungs .. hr sticks around 135bpm which is a bit too leisurely but still hard work for my legs..
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

vag

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Re: Age vs Vertical
« Reply #3913 on: March 13, 2020, 10:48:52 am »
+1
^^^
True and true.



Registered for a 10K mid April. Level up.

Lol not! Postponed for mid June due to corona virus.



11 March 2020

RUN 6K @ 46:48

Went very slow. It finally worked: Average HR was 132 and watch said workout main benefit was "base". First time i have been able to achieve that in real running, could only do it on treadmill so far.
Stopping gym for a while, it is sanitized daily but still no reason to risk. Weather improves, nice chance to bring up the running game.
woot

vag

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Re: Age vs Vertical
« Reply #3914 on: March 16, 2020, 11:17:19 am »
0
14 March

RUN 9.2 KM @ 59:15

Had problems pacing. Couldn't find a sweet spot, like a 'set' pace at low 6 , somehow i could only go either high 5s or low 7s. Weird.

Also, it looks like this right knee pain that i mentioned 1,5 month ago is run-related and permanent. Whenever i run over 6 km it comes back. it is a 'sharp' kind of pain, like piercing it with a thick needle. It hurts about 1 day to 2 days after running, gradually diminishing as time passes and then it totally disappears. Also, when in the pain status, it hurts upon contact too, just like when you hurt touching an inflammation or bruised area.
On the bright side, i can live with that pain and i can run full effort with it too. Growing old an still going hard makes you get used to pain, everything hurts more and longer than expected, but you adapt to that and you don't even bother. You just gotta recognize the serious cases and go to the doctor. Oh well, lets see how this goes...
woot