Author Topic: Age vs VO2max (Read 985260 times)

ChrisM · « **Reply #2400 on:** September 15, 2014, 01:04:24 pm »

The question is...at what point are straps needed? I know it varies from individual to individual but ive found lately im focusing more on the grip than the lift itself. Thats no good imo. Even tho I want a stronger grip for ball im leaning decidedly towards using straps again.

vag · « **Reply #2401 on:** September 15, 2014, 01:47:19 pm »

Well said, good topic!
I guess it is indeed depending on the individual and the current 'mood'. Because, theoretically, since you are doing RDLs for hamstrings, losing even 5kg or 2 reps of hamstring work because of grip is bad. But then we want to improve the grip too. So it comes down to pure individual feel. In my case, a few months ago i PRed at 12x100kg. So since my grip was good for that so recent, i set 100kg as the 'limit' to use straps.

ChrisM · « **Reply #2402 on:** September 15, 2014, 02:24:46 pm »

Makes sense. My thoughts are leaning towards a few reps of grip training during warmups and only strap up for a heavy single or workset. Best of both worlds maybe? I'm with you on the RDLs for PC work primarily, and since I'm quad dominant any missed reps on PC work is double the trouble.

Ive been mulling this for over a week now and look at that, I get on adarq and boom! Questions answered. Time to find my straps!

LBSS · « **Reply #2403 on:** September 15, 2014, 03:04:00 pm »

if you're concerned about grip, why not work on it with DB rows or shrugs, matt kroczaleski-style, and let your hamstrings be challenged during the hamstring work? grip work is supplemental, hamstring work is more central to jumping than being able to hold a bar for a period of time.

ChrisM · « **Reply #2404 on:** September 15, 2014, 06:32:01 pm »

I do LBSS, shrugs, rows, some stuff before ball handling drills...but I always seem to want more grip lol! Small hands will do that too you

I can only palm certain basketballs and even then its a chore. Better grip would definitely help on oops and lobs.

vag · « **Reply #2405 on:** September 16, 2014, 05:00:04 am »

^One last note/tip : my grip problems are mostly in high-rep and caused from the loss of friction, i mean the bar starts slipping inside the grip so it ends up at the edge of the fingers that cant hold it. I found that using just a napkin helps tons. No doubt though, if you are serious about RDLs you will eventually need the straps. LBSS's obvious argument is obvious.
If you decide to take that road (do separate grip work), here is some bball-related grip discussion: http://www.adarq.org/strength-power-reactivity-speed-discussion/basketball-palming/

15 September 2014

Bodyweight@session : ~83.5kg , overfed
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #7

HIGH BAR PAUSED FULL SQUAT:
10@75kg ( +5 kg )
10@75kg ( +5 kg )
10@75kg ( +5 kg )
9@70kg ( +5 kg ) , ( -1 rep )
-Idiot!!! Was supposed to do 72,5. Surprised i even got that far. Doing 75 again next week.

PAUSED BENCH PRESS:
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
10@52,5kg ( +2,5 kg )
9@52,5kg ( +2,5 kg ) , ( -1 rep )
-Nice. Missed one rep but still strong for my terribly weak chest.

PULLUPS:
10@BW
10@BW ( +1 rep )
8@BW
7@BW
-Only 1 extra rep. Volume pullups are hard!

~~STANDING CALF RAISE MACHINE:~~
-Forgot them , FFFFFUUUUUUUU.

vag · « **Reply #2406 on:** September 17, 2014, 06:14:42 pm »

17 September 2014

Bodyweight@session : ~83.5kg
Soreness : quads sore, VMOs and VLs, also a bit sore hamstrings and glutes
Injuries/aches : none

GPP PHASE - Workout #8

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@95kg ( +2,5 kg )
-Got my 3 reps at 95kg but there was more back lean than i wanted. Staying at that weight next week.

DUMBBELL NEUTRAL GRIP SEATED OHP:
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
10@16kg each hand ( +2 kg per hand ) , ( -2 reps )
9@16kg each hand ( extra set )
-Switched from 3x12 to 4x10. Want bigger shoulders.

DUMBBELL CURL:
12 each hand @ 14kg
12 each hand @ 14kg
12 each hand @ 14kg
-Same weight and reps, much better control.

TRICEPS ROPE PUSHDOWN:
12@22,5kg ( +2,5 kg )
12@22,5kg ( +2,5 kg )
11@22,5kg ( +2,5 kg ) , ( -1 rep )
-Very hard but very strong too.

SEATED WEIGHTED CRUNCHES MACHINE:
15@95 lbs ( +5 lbs )
15@95 lbs ( +5 lbs )
15@95 lbs ( extra set )
-Great.

ABS COASTER MACHINE:
15@BW
15@BW
15@BW ( extra set )
-Great.

Good workout. I am not recovering well from the 4x10 paused squat of Monday though, i feel it is the tired legs that made me fail technically today. But i want this 3RM to be the day before bball, otherwise i will have to move it to Saturday and do RDL+lunges Wednesday, that is a lot more taxing. What a mess. Maybe RDLs+lunges Monday, squat 3RM Wednesday and paused squat 4x10 Saturday.

Raptor · « **Reply #2407 on:** September 18, 2014, 05:18:11 am »

How "full" are the full squats? I assume they are the source of the VMO soreness, right? Also, how narrow is the stance? The focus of my training this winter will be to bring these sucky VMOs and quads overall to respectable strength levels so... I'm particularly interested in this.

vag · « **Reply #2408 on:** September 18, 2014, 06:57:16 am »

Quote from: Raptor on September 18, 2014, 05:18:11 am

How "full" are the full squats? I assume they are the source of the VMO soreness, right? Also, how narrow is the stance? The focus of my training this winter will be to bring these sucky VMOs and quads overall to respectable strength levels so... I'm particularly interested in this.

Stance is around shoulder width.
Depth would be the deepest the squat rack allows, which is not ATG but below parallel, something like that:

I attribute whatever VMO buildup exactly to going deeper, in the previous years that i would do halfs ( or parallel at best ), quad soreness was all VL.
I have been going deep the last 2 years ( 1 was injured though ) and i think there is a notable difference in VMO size.

Raptor · « **Reply #2409 on:** September 18, 2014, 08:23:37 am »

Hm... if you could keep a more vertical back, you'd get even deeper (you could travel more before hitting the squat rack). Have you tried doing them outside the squat rack, at least the warm-up sets?

vag · « **Reply #2410 on:** September 18, 2014, 09:01:41 am »

True about vertical back but it ain't happening, the same old long-legs-short-torso conversation. Also this pic is from from a max/top set last year, i lean a bit less ( so i go a bit deeper ) on submax weights. And yes, i always do all warmup sets outside the rack nowadays and go ATG at them.
#DeepSquatKingfishInspiredKneeExtensionPowerSquad

LBSS · « **Reply #2411 on:** September 18, 2014, 10:43:37 am »

that's a nice lookin' squat you got there.

vag · « **Reply #2412 on:** September 18, 2014, 02:11:47 pm »

Thanks, it is from November 2013 though, lol. Will post new soon.

18 September 2014

Bodyweight@session : n/a
Soreness : quads and glutes
Injuries/aches : none

1.5 hours full court basketball.
Great endurance again, love it. Vert felt good too, although legs felt kinda heavy. No rim jumps to report

vag · « **Reply #2413 on:** September 20, 2014, 06:22:09 am »

Body composition measurements:

Net morning weight : 82kg / 180.7lbs
Waist : 85.55cm / 33.66''

Online bodyfat estimation : 14.6% , ties last week's lifetime

BI scale bodyfat estimation : 14.8% , 0.6% higher here, oops!
AVERAGE bodyfat estimation : 14.7% , +0.3

Net morning weight : 81.2kg / 179lbs ,
Waist : 85.25cm / 33.56'' , lifetime

Online bodyfat estimation : 14.6% , lifetime
BI scale bodyfat estimation : 14.2% , 0.1% higher here, oops!
AVERAGE bodyfat estimation : 14.4% , lifetime

First regressing measurement agter 2 months of constant progress.
However i am going to call BS, i was bloated and it skewed the measurements.
The mirror test looks improved, this week the calf veins and a few in lower abs appeared after 5-6 years of hiding under fat.
Note/warning taken though, let's see what happens next week.

Raptor · « **Reply #2414 on:** September 20, 2014, 06:50:41 am »

What do you do differently nutritionally-wise vs. your "regular" diet?

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Author Topic: Age vs VO2max (Read 985260 times)

ChrisM

Re: Age vs Vertical

vag

Re: Age vs Vertical

ChrisM

Re: Age vs Vertical

LBSS

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ChrisM

Re: Age vs Vertical

vag

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vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

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LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical