Author Topic: Age vs VO2max (Read 983988 times)

LBSS · « **Reply #2205 on:** June 19, 2014, 03:06:35 pm »

Quote from: Raptor on June 19, 2014, 02:58:13 pm

Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.

lol

vag · « **Reply #2206 on:** June 19, 2014, 04:57:46 pm »

Quote from: Raptor on June 19, 2014, 02:58:13 pm

Don't get too excited. It seems to me like you're getting close to that 5% max gain due to plyos.

Plyos are nonsensical they have nothing to do with this bullshit.

vag · « **Reply #2207 on:** June 21, 2014, 02:37:12 pm »

21 June 2014

Bodyweight@session : ~85,25kg , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #2

9'' DEPTH JUMPS:
2x10
-Awesome. Even more fast and reactive and high.

COMPLEX :
C1 : HALF SQUAT:
5@125kg ( +5 kg )
5@125kg ( +5 kg )
-Very 'firm' and strong. Love those.

C2: JUMP SQUAT:
2x5@20kg
-Perfect. Felt like the most explosive and high jump squats ever.

HORIZONTAL LEG PRESS CALVES 'RAISES':
12@495lbs ( +2 reps )
11@495lbs ( +1 rep )
10@495lbs
-Very strong.

CHINUPS:
9@BW+15kg , ties

7@BW+15kg
10@BW
-Back to belt. Same reps with last time but better control.
Also, due to being half a kg lighter, this is a new predicted 1RM/BW

( 1,517 vs 1,515, lololol )

DIPS:
10@BW , ties

10@BW ( +1 rep ) , ties

9@BW
-Also 2-set-reps-PR, 3-set-reps PR. Switching to weighted first 2 sets and unweighted back-off third next time.

vag · « **Reply #2208 on:** June 22, 2014, 04:01:44 pm »

22 June 2014

Bodyweight@session : ~85,5
Soreness : none initially, outer quads felt a little stiff during tempos
Injuries/aches : none

1,5km STEADY PACE JOGGING:
Total time = 9 minutes 12 seconds ( -50 seconds )
Average speed = 9,78km/h ( +0.798kmh )
Pace = 6 minutes 8 seconds per km ( -32 seconds per km )
-Awesome. All those numbers are

And i am not even trying, i am just jogging comfortably and i am going faster than ever.
Also, i am feeling extremely light on my feet and bouncy, running is suddenly natural and effortless.
Will switch it to 1600m next time ( mile ) to have a global time reference.

5 minutes rest

100m TEMPO RUNS ( 1 minute rest between runs ):

4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 18:60

5 minutes rest

4x100m@50% + 1x100@80%
50% times : around 22 seconds
80% time : 17:50

Awesome here too. Recovery has improved so much.
Very impressed from 17:50 going 80% after 9x100m tempos and a mile run. 16s is supposed to be my fresh-recovered-all-out PR at this park.

vag · « **Reply #2209 on:** June 26, 2014, 04:35:35 am »

24 June 2014

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE IV ( Peak )

Workout #3

9'' DEPTH JUMPS:
2x10
-Great.

COMPLEX :
C1 : HALF SQUAT:
5@127,5kg , ( +2,5 kg )
5@127,5kg , ( +2,5 kg )
-Amortization hard. Good depth ( not 1/4s ) , firm , good speed. Redo this next time, then bump to 130.

C2: JUMP SQUAT:
2x5@20kg
-Great.

~~PAUSED STANDING CALVES RAISES MACHINE:~~
-Was short on time, skipped.

BENCH PRESS:
5@70kg ( +1 rep ) , ties 5RM

10@60kg ( +1 rep ) , 10RM

15@50kg
-Progress! It must be the dips progress from the other training day plus that recently added 15 rep finisher.

PULLUPS:
9@BW ties

8@BW
7@BW
-Same reps with last time, better control. Should hit 10 reps/25 total next time, then move to weighted ones.

vag · « **Reply #2210 on:** June 26, 2014, 02:40:33 pm »

26 June 2014

Bodyweight@session : ~85,7kg
Soreness : none
Injuries/aches : none

ME RIM JUMPS:
SVJ : max = 25''

Dropstep : max = 29,5''

1-step-DLRVJ : max = 30''

2-steps-DLRVJ : max = 30''

Full runup DLRVJs : max = 30''

Everything 1'' below recent performance. Second bad jumping day in a row.

Maybe 48 hours is not enough to recover from the peak workout. It is designed to be done once a weak anyway and i am doing it two.
Will give one extra rest day between gym and jumps for the following sessions and see what happens.

Raptor · « **Reply #2211 on:** June 26, 2014, 03:18:53 pm »

See? You hit the 5% plyo wall.

LBSS · « **Reply #2212 on:** June 26, 2014, 03:34:10 pm »

gah i wish i could upvote that!

vag · « **Reply #2213 on:** June 28, 2014, 12:59:35 pm »

28 June 2014

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

Kelly Baggett's simple periodization routine

PHASE IV , Peak

Workout #4

9'' DEPTH JUMPS:
2x10
-Great.

COMPLEX :
C1 : HALF SQUAT:
5@127,5kg
5@127,5kg
-Awesome. Depth/control/form/speed, all great!
I dare to call those my best half-squats EVER, feels like

C2: JUMP SQUAT:
2x5@20kg
-Awesome. Still can't get over how light the bar feels, it is unrealistic.

HORIZONTAL LEG PRESS CALVES 'RAISES':
13@495lbs ( +1 rep )
12@495lbs ( +1 rep )
11@495lbs ( +1 rep )
-Very strong.

CHINUPS:
9@BW+15kg , ties

7@BW+15kg
10@BW
-Same reps again. Wanted 10 reps but failed half way up.
Because i was 0,25kg lighter, 9@BW+15kg is a tiny (0,1%) predicted 1RM/BW

, lol

DIPS:
8@BW+5kg ( +5kg ) , ( -2 reps ) ,

7@BW+5kg ( +5kg ) , ( -3 reps )
10@BW ( +1 rep ) , ties BW reps

-PR is just because i did weighted for the first time ever. Predicted 1RM from 10@BW is still higher.

adarqui · « **Reply #2214 on:** June 28, 2014, 02:24:33 pm »

Quote from: vag on June 28, 2014, 12:59:35 pm

COMPLEX :
C1 : HALF SQUAT:
5@127,5kg
5@127,5kg
-Awesome. Depth/control/form/speed, all great!
I dare to call those my best half-squats EVER, feels like

C2: JUMP SQUAT:
2x5@20kgS
-Awesome. Still can't get over how light the bar feels, it is unrealistic.

damn dude, good stuff.

half squat + jump squat complex is such a gem too.

vag · « **Reply #2215 on:** June 28, 2014, 03:37:52 pm »

Thanks man!
Yes, i don't know what carryover that coplex has but it feels amazing.
Also, by some weird mechanism, it feels like the jump squats 'recover' me from the heavy squats, i feel much fresher after them.

But i was thinking that best-halfs-ever statement so i remembered one specific session and searched it:

Quote from: vag on June 24, 2011, 02:33:08 pm

HALF SQUATS , Build up to 3RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x1@297lbs
1x3@330lbs ,

, ,

Legit 90 degrees knee angle in all reps , torso upright , AWESOME!!!

Previous half squat PR was 3 MSEM singles @ 319 and i was 198.5lbs too.

Heh, even if form was the same good, the latter were 55lbs heavier so...

LBSS · « **Reply #2216 on:** June 28, 2014, 06:52:19 pm »

i think you mean "unreal," not "unrealistic."

vag · « **Reply #2217 on:** June 29, 2014, 01:14:41 pm »

No, i mean unrealistic.
Correct me if i am wrong, according to what i read and how i had it in mind too, unreal = dreamlike, unrealistic = not like expected.
The bar has a diverse feeling overall after the halfs. It feels like it is a hollow plastic bar that i can break in half if i want. The whole feeling i get touching the bar and having it on my back and adjusting it with my hands is unrealistic compared to the normal feel of a 20kg steel bar.

Raptor · « **Reply #2218 on:** June 29, 2014, 03:49:55 pm »

Quote from: vag on June 29, 2014, 01:14:41 pm

It feels like it is a hollow plastic bar that i can break in half if i want.

Raptor · « **Reply #2219 on:** June 29, 2014, 03:52:25 pm »

<a href="http://www.youtube.com/watch?v=rVxk5frP9Fg" target="_blank">http://www.youtube.com/watch?v=rVxk5frP9Fg</a>

Adarq.org

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Author Topic: Age vs VO2max (Read 983988 times)

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