Author Topic: Age vs VO2max  (Read 973078 times)

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vag

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Re: Age vs VO2max
« Reply #4425 on: December 09, 2022, 08:25:34 am »
0
8 December

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs

BB OHP 5' BURN
15 + 10 + 10 + 10 + 8 + 7 + 5 + 5 = 70 reps @ 32.5 kg  ( +5 reps )

UPRIGHT ROW:
3x12 @ 32.5 kg

BB SHRUG 5' BURN
15 + 15 + 13  + 12 + 10 + 10  = 75 reps @ 50 kg ( +10 kg ) , ( -5 reps )

SEATED WRIST BB CURL :
3x12 @15 kg

BB STATIC HOLD 5' BURN:
90'' + 60''  + 45'' + 45'' = 4:00 @ 40 kg  ( +2.5 kg )(  -15'' )
« Last Edit: December 09, 2022, 10:09:52 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 VO2max
« Reply #4426 on: December 12, 2022, 03:52:30 am »
+2
9 December

SQUAT:
3x10 @ 52.5 kg  ( +2.5 kg )

DB LUNGE:
3x12 each leg @ 12.5kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 8kg KB  ( +2 kg )

LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 8 + 7 = 75 reps @ 41kg ( +6 kg )( -5 reps )

STIFF LEG DEADLIFT:
3x10 @ 52.5 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 reps each leg @ 17kg  ( +6 kg ) , ( -5 reps )

SL STANDING CALF RAISE:
4x15 each leg @ BW

Feeling strong. Also bodyweight passed 88kg for the fist time since... March 2016! Strength/mass block works!!!!
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 VO2max
« Reply #4427 on: December 13, 2022, 04:36:38 am »
0
12 December

DEADLIFT:
Build up to 2x5 @ 95 kg ( +2.5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 59 kg

BB ROW:
3x12 @ 42.5 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
10 + 10 + 10 + 10 + 8 + 7 + 5 = 60 reps @ 65kg ( +6 kg ) , ( -10 reps )

EZ BAR PREACHER CURL:
3x12 @ 25 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg

SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg

I can't overload biceps, they are always too tired from their back contribution. But back still progresses into 7th week, very 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 VO2max
« Reply #4428 on: December 14, 2022, 05:10:41 am »
0
13 December

VERTICAL CHEST PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 20 kg DBs ( +2.5 kg per hand )

DIPS:
3xAMRAP : 8, 9, 10 ( +1 rep )

PECK DECK:
3x12 @ 45 kg ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 10 + 8 + 8 + 7 + 7 + 5 = 60 reps @ 20 kg DBs ( +2.5 kg per hand ) , ( -8 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 17.5 kg ( +2.5 kg )

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 5  = 70 reps @ 23 kg  ( +10 reps )

Wow unexpected strong, killed it.
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 VO2max
« Reply #4429 on: December 16, 2022, 05:20:00 am »
0
15 December

SEATED DB OHP :
3x10 @ 20kg DBs ( +2.5 kg per hand )

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs

BB OHP 5' BURN
13 + 10 + 10 + 8 + 8  + 7 + 7 + 5 + 5 = 65 reps @ 35 kg  ( +2.5 kg ) , ( -5 reps )

UPRIGHT ROW:
3x12 @ 35 kg  ( +2.5 kg )

BB SHRUG 5' BURN
15 + 13  + 12 + 10 + 10 + 10 = 70 reps @ 55 kg ( +5 kg ) , ( -5 reps )

SEATED WRIST BB CURL :
3x12 @ 17.5 kg  ( +2.5 kg )

BB STATIC HOLD 5' BURN:
75'' + 60''  + 45'' + 45'' + 15'' = 4:00 @ 45 kg  ( +5 kg )

Killed it.
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 VO2max
« Reply #4430 on: December 19, 2022, 03:18:43 am »
+1
16 December

SQUAT:
3x10 @ 55 kg  ( +2.5 kg )

DB LUNGE:
3x12 each leg @ 12.5kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 10kg KB  ( +2 kg )

LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 5 = 70 reps @ 47kg ( +6 kg )( -5 reps )

STIFF LEG DEADLIFT:
3x10 @ 55 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 8 + 7 = 60 reps each leg @ 23kg  ( +6 kg ) , ( -5 reps )

SL STANDING CALF RAISE:
4x15 each leg @ BW

I still don't have a squat-rack, so i am using dip bars to lay the bar on them at knee level. I power clean it, push-press it, lower at neck, do the squats, then again a BTN push-press it and put it back on the bars. I am very happy with how i can control those 55kg now, both push pressing them and then descending them slowly on my neck.
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?

CoolColJ

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Re: Age vs VO2max
« Reply #4431 on: December 19, 2022, 07:05:04 pm »
+1
Look into hardware store saw horses for a makeshift squat rack/safety.
It was what was considering for a while before I got my setup together
May need to raise them with some blocks if your tall

<a href="http://www.youtube.com/watch?v=NVawDwRx3Tw" target="_blank">http://www.youtube.com/watch?v=NVawDwRx3Tw</a>

or construction site trestles



TBH these cost just as much as a dirt cheap second basic squat stands
« Last Edit: December 19, 2022, 07:11:05 pm by CoolColJ »

vag

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Re: Age vs VO2max
« Reply #4432 on: December 20, 2022, 04:28:31 am »
0
^^^^^^
It is the corporate gym and it doesn't have a rack for "general safety" reasons (yeah, if i was the boss i wouldn't want my employees doing free squats either). Not that you can't injure yourself with other lifts, but i get it. So i can't add equipment.
But this first video is a nice idea for heavier singles. It will work nice if i raise those dip bars a bit. Thanks!



Entering final week for this training block. Will be posting my first week loads too for final progress comparison.

19 December

DEADLIFT:
Build up to 2x5 @ 100 kg ( +5 kg )
First week : 2x5 @ 80kg

BENT DB ROW:
3x12 each hand @ 20 kg
First week : 3x12 @ 15kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 65 kg ( +6 kg )
First week : 3x12 @ 47kg

BB ROW:
3x12 @ 45 kg ( +2.5 kg )
First week : Skipped

SEATED CABLE ROW 5' BURN :
13 + 12 + 10 + 8 + 7 + 5  + 5 = 60 reps @ 65 kg
First week : 75 reps @ 47 kg

EZ BAR PREACHER CURL:
3x12 @ 25 kg
First week : 3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12.5kg
First week : 3x12 @ 7.5 kg

SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 each hand @ 10 kg
First week : 54 reps @ 7.5 kg
« Last Edit: December 20, 2022, 06:25:23 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 VO2max
« Reply #4433 on: December 21, 2022, 03:53:31 am »
+1
20 December

VERTICAL CHEST PRESS MACHINE:
3x10 @ 65 kg ( +5 kg )
First week: 3x10 @ 55 kg

INCLINE BENCH DB PRESS :
3x12 @ 20 kg DBs
First week: 3x12 @ 15kg

DIPS:
3xAMRAP : 9, 10, 10 ( +2 reps )
First week: 7, 7, 7

PECK DECK:
3x12 @ 45 kg
First week: 3x12 @ 30 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 8 + 7 + 7 = 65 reps @ 20 kg DBs ( +5 reps )
First week: 65 reps @ 15 kg DBs

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg
First week: 3x12 @ 17 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 17.5 kg
First week: 3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 29 kg ( +6 kg )( -5 reps )
First week: 65 reps @ 11 kg
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 VO2max
« Reply #4434 on: December 23, 2022, 08:40:15 am »
0
22 December

SEATED DB OHP :
3x10 @ 20kg DBs
First week : 3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DBs
First week : 3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 10 kg DBs
First week : 3x12 @ 7.5 kg DBs

BB OHP 5' BURN
13 + 12 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 35 kg
First week : 65 reps @ 25 kg

UPRIGHT ROW:
3x12 @ 35 kg
First week : 3x12 @ 25 kg

BB SHRUG 5' BURN
15 + 13  + 12 + 10 + 10 + 10 = 70 reps @ 60 kg ( +5 kg )
First week : 5 reps @ 30 kg

SEATED WRIST BB CURL :
3x12 @ 17.5 kg
First week : 3x12 @ 12.5 kg

BB STATIC HOLD 5' BURN:
75'' + 60''  + 45'' + 45'' + 15'' = 4:00 @ 45 kg
First week : 3:45 @ 30 kg
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 VO2max
« Reply #4435 on: January 16, 2023, 10:58:20 am »
+1
Happy new year!  :highfive:

Almost 3 weeks totally off due to 2 weeks of Xmas holidays including getting covid during the 2nd one. I passed it very light (not even fever) but let myself without training a few more days, just in case.

Plan for next year : back to the usual stuff , 2 days/week lift + some light cardio, 1 day less lifts more cardio, 3 running days ( easy / long slow / HIIT ).
Races goals : sub-22' 5K , 45' 10K / 1:45 half.



13 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
8@40kg
8@50kg

VERTICAL CHEST PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg

WIDE GRIP LAT PULL DOWN:
12@35kg
12@41kg
12@47kg
12@53kg
12@53kg

Pretty nice, expected to be weaker after all this time.



15 January

Run 6K @ 40:37 ( 6:46 pace )

Embarrassingly bad run, the worse i can remember. I actually gassed out at around 4K and grinded the next 2K in high 7s pace.
In my defense, last run before this was 7 December and legs were ultra sore from squatting. Plus it was very humid.
But still that was a way too bad run to cope with.

Edit: I looked back to see how i did his August, after returning from  4 weeks of summer holiday no running, to compare. Here is what i found:

25 August

Easy run 7K @ 47:33 ( 6:47 pace )

As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished it.

WTF , gimme the red pill, can't handle more matrix dejavus!!!!
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 VO2max
« Reply #4436 on: January 18, 2023, 03:23:28 am »
+1
17 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg ( +2 reps )
8@50kg

SEATED DB OHP:
12@12.5 kg DBs
12@15 kg DBs
12@15 kg DBs
12@17.5 kg DBs
12@17.5 kg DBs

WIDE GRIP LAT PULL DOWN:
12@41kg ( +6 kg )
12@41kg
12@47kg
12@53kg
12@53kg
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 VO2max
« Reply #4437 on: January 19, 2023, 04:08:03 am »
+1
18 January

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
-Weak.

STATIONARY BIKE : 30 minutes / 16.1K
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 VO2max
« Reply #4438 on: January 23, 2023, 03:48:47 am »
+1
20 January

DEADLIFT:
10@30kg
8@50kg
5@70kg
3@90kg
3@100kg

VERTICAL CHEST PRESS MACHINE:
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@55kg ( +5 kg )
12@55kg
12@55kg

SATED ROWS:
12@35kg
12@41kg
12@47kg
12@53kg
12@53kg



No running weekend, again. Mostly because it was quite social and i was too bored to squeeze a run at the few free time windows.
I am growing very annoyed from this, gotta build my discipline and consistency back up asap!
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 VO2max
« Reply #4439 on: January 25, 2023, 11:22:17 am »
+1
The corporate gym added a barbell stand, i can finally properly squat and bench after 4 years or so , yay!!!

24 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg ( extra set )
3@70kg ( extra set )

BENCH PRESS:
12@30kg
12@35kg
10@40kg
10@45kg
8@50kg

SATED ROWS:
12@41kg ( +6 kg )
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )

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?