Author Topic: Age vs VO2max (Read 985350 times)

vag · « **Reply #2580 on:** March 09, 2015, 05:17:53 am »

Ok, the plan:
The three major limitations are : basketball every Thursday , gym closed every Sunday, one full rest day needed for my rusty old body.
Major focus : Become 'functional'. Make hang power clean the main lift, while maintaining squat. Improve mobility, fitness and body composition.
Diet plan : hm. I said i'd start a cut but i am not ready yet. I will use bulking for gym days and cutting at other days ( 3 vs 4 ) , hopefully this together with the increased activity will lead to a nice re-composition ( most probably some small weight loss too as the total weekly balance is negative ). I will turn it to a full cut eventually but not yet.

Monday:
Hang power clean: Build up to heavy single, back off 2-3 triples.
Squat : MSEM 4-6x1@90% + MEBM ( 20RM )
Bench : Lance method*
Pullups : Lance method
Calf raise : 3x30

Tuesday:
1 mile run
Tempos
Jumps ( toddday progression )

Wednesday:
Hang power clean: 5x3 , comfortably not missing any reps.
RDL : Lance method
BB lunge : Lance method
Upright rows : Lance method
Biceps : Lance method
Triceps : Lance method

Thursday :
Full court bball

Friday:
Longer run ( start from 2,5km , build up to 5km or more, keep it under lactate threshold )
Jumps ( toddday progression )

Saturday:
Hang power clean : assistance ( muscle cleans etc )
Front squat : 3RM + back off ~10RM
Overhead press : Lance method
Bent over rows : Lance method
Seated calf raise : 3x20

Sunday:
rest

*Lange method : 3xF , 45 seconds rest between sets, advance when total reps >= ~25 : Click here for the complete article on Lance's performance blog
Very excited about it, feels very ambitious and well rounded on paper. Thoughts/objections?

RESULTS ( 20 weeks ):

BW : ~87kg ----> ~84kg ( average wet weight at session )

HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )

SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )

RDL : 3x8@85kg ---> 8-8-7@90-95-100kg

BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg

PULLUPS : 7-5-4 ---> 8-7-6 ( PR )

DB ROW : 12-10-8@30kg ---> 10-10-10@36kg

UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg

And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''

Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!

LBSS · « **Reply #2581 on:** March 09, 2015, 09:27:57 am »

why have the assistance day for PC? why not just more PC?

vag · « **Reply #2582 on:** March 09, 2015, 10:34:07 am »

No obvious reason, that's how gukl suggested it ( as a possible out of a million options ) and i liked that split for the 3 days. One comfy day, one assistance day and one max day.
Maybe it is a wrong choice of word? That 'assistance' stuff is still PC components. For example this Saturday i did 6 sets of muscle-PCs. Next time i want to add high pulls.
So still going through the movement, even partially, while improving the quality of the other 2 days. Good deal, no?

gukl · « **Reply #2583 on:** March 09, 2015, 01:46:58 pm »

Yeah it's still a 'clean' just emphasising a certain aspect e.g. the third pull in the muscle clean or a high hang clean...or if you were weak off the floor clean pulls etc. There are tonnes of diff exercises and it's true you could use them on every clean day as a technique 'primer' and there would be nothing wrong with throwing some normal cleans in after you're assistance exercise to, Infact that would probably be beneficial in terms of developing your technique as the primer would be fresh in your mind.

Looks good though, good luck!

vag · « **Reply #2584 on:** March 10, 2015, 05:16:29 am »

Yes, of course, that is why i said to LBSS there is no obvious reason why i don't HPC the third day too. The only one could be a fear that i will break myself on the way. HPC is a violent movement and i am too old for that shit.
I will AREG it on the way, if i feel my technique has caught up i will add some 'real' cleans in the assistance day too. Or spread the assistance drills before the actual cleaning all days, that sounds good too.

Ok, here we go!

9 March 2015

Bodyweight@session : ~86kg
Soreness : VMOs 4/5 , quads and hamstrings 3/5 , shoulders and lats 2/5
Injuries/aches : left neck hurt a lot yesterday out of nowhere. Felt more like a 'spasm' than a pull. Weird, NSAIDed it all day, much better today.
Also managed to smash my knee on those short marble poles at the pavement edge. Got some bruising and swelling but iced it and it also seems to retreat.

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Week #1 , workout #1

HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
3@40kg
3@40kg
3@40kg
-Weak. Had no hope to clean 60, 50 was already challenging. Neck bugged a bit, knee too.

HIGH BAR FULL SQUAT:
MSEM : 6x1@90kg
MEBM : 20@60kg
-Neck hurt more here, at the hole. Knee too. 90kg was light on back and legs but the whole movement was unstable, i don't know why.
I love MEBM with passion. Destroys legs, also has that mental element, like 'stop whining, forget the pain, take 2 breaths and sink again'. Also feels like it hits VMOs hard, gotta love that too.

BENCH PRESS:
12@55kg
8@55kg
7@55kg
Total = 27 reps
-Nice. 45s breaks is so short.

DEAD HANG PULLUPS:
7@BW
5@BW
4@BW
Total = 16 reps
-4? LOL. I don't see me EVER getting to 25 reps with 45s breaks but hey, I'll try!

STANDING CALF RAISE:
30@BW+50kg
22@BW+50kg
21@BW+50kg
-Hard. I managed 3x30 before leaving for ski, feels far away from it now.

vag · « **Reply #2585 on:** March 11, 2015, 05:07:41 am »

Started counting calories. I was already doing it, but in a more draft fashion. Now i am doing it accurately, logging it in a mobile app etc.
Btw , this app is damn good, has all the foods in the world, very easy to log, plus a lot of cool functionality ( weight/circumference monitor etc ) : https://www.myfitnesspal.com/
Yesterday was the first 'official' cutting day after a long time, ended up at ~1750. Great. I am burning around ~2200 in non-activity days so 1700 is a good target at this phase.

Coges · « **Reply #2586 on:** March 11, 2015, 06:50:18 pm »

Yeah how good is that app? I love the barcode scanner. Great for me given I eat a lot of tuna and supermarket bought meats.

ChrisM · « **Reply #2587 on:** March 11, 2015, 08:45:42 pm »

Its a decent app, I should start reusing it. It sucks when it comes to inputting workouts for burning cals (unless theyve revised it).

Coges · « **Reply #2588 on:** March 11, 2015, 09:00:16 pm »

I don't use it to put workouts in. Way too hard for me. I just try to go by my total cal goals.

vag · « **Reply #2589 on:** March 12, 2015, 05:22:07 am »

I hear that it cooperates with runkeeper for running workouts which would be very convenient.
But for gym it looks like a pain in the ass, you have to log every exercise and set and reps and weight bla bla bla. I don't care to use it as a gym progress tracker anyway, only as a calorie tracker, so i will probably be inputting a caloric-equivalent of gym to keep the daily balance true. For example, it has high-impact aerobics logged, 30 minutes give about 300kcals, which is about how much you burn in an average 1h weights session.

Yesterday: calves and VMOs were fried so decided to give one extra rest day for gym and do a steady state cardio recovery session instead. Then it rained so i did nothing, FFFUUUUU.
Calories ended up at ~1900. From the first two days it seems like i have been underestimating my carbs, mainly from bread. But it seems i was underestimating my TDEE too. So in the end i was correct. Which sounds right, because i have been in perfect control of my weight, i always get it exactly where i want to. Too early anyway, gotta cross-check/calibrate it with real results in a bigger time span.

LBSS · « **Reply #2590 on:** March 12, 2015, 08:09:31 am »

i ran in the rain two days ago. pansy.

vag · « **Reply #2591 on:** March 13, 2015, 05:27:53 am »

^Guilty as charged!

12 March 2015

Bodyweight@session : ~86,25kg
Soreness : VMOs and calves a bit sore, quads tight.
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #2 ( Week #1 )

HANG POWER CLEAN:
3@40kg
3@40kg
3@40kg
3@40kg
3@40kg
-Very nice. This 'comfortably not missing reps' session is great for technique, you can feel it all falling in place.

RDL:
12@80kg
9@80kg
7@80kg
Total = 28 reps
-Not sure if RDL with 45s breaks is that wise. Maybe switch to something fixed like 3x6-8 with 2min breaks.

BB LUNGE:
6 each leg @ 40kg
6 each leg @ 40kg
6 each leg @ 40kg
-Didn't even try lance method here, lunges are tiring me very much, will be doing 3x6-8 with 2m break for sure here.

UPRIGHT BB ROW:
10@30kg
10@30kg
8@30kg
Total = 28 reps
-Nice.

BICEPS BB CURL:
15@20kg
12@25kg
8@30kg
Total = 35 reps.
-Switched to straight bar. Searching for working weight, will use 25kg.

TRICEPS PUSHDOWN:
15@80lbs
15@90lbs
10@100lbs
Total = 40 reps
-Switched to V bar from rope, also changed machine. Searching weight here too, will use 90lbs.

Will be using ~35 reps ( a volume equal to ~3x12) as 'advance' threshold for biceps and triceps ( i am using 25 reps for everything else ).

Nutrition update:
This detailed calorie tracking is getting more and more interesting. For example, yesterday was a typical 'gym so eat big' day so i did what i always do, just up the servings all day to bring me from 2000 to 3000.
Turns out i ate ~4000 (

) , ~2000 of which was lunch. So yeah, lots of room for tweaking.
Next step : be strict with lunch, keep it light, concentrate carbs around workout ( night ), minimize deviations around TDEE ( no need for > 1000 surplus , keep it around 500 ).

LBSS · « **Reply #2592 on:** March 13, 2015, 09:39:31 am »

good god what did you have for lunch?

vag · « **Reply #2593 on:** March 13, 2015, 09:50:00 am »

Pancetta ( 2 pieces , ~250gr )
Half a portion of pasta in a ( greasy ) tomato sauce as a side-dish
Cabbage salad ( with 1 tbspn of olive oil )
3 slices of bread ( 30-40gr each )
50-100gr of this thing we call "cheese salad" , it is actually feta cheese, yoghurt, olive oil and peppers in the blender.
3 chilli peppers, which caused one extra slice of bread to take away the burn.
A slice of chocolate cake for dessert.

So not only i ate like a pig, but most of the kcals were bad fats and simple carbs.

vag · « **Reply #2594 on:** March 13, 2015, 12:08:22 pm »

Was just reviewing tomorrow's gym schedule, so i remembered that i forgot (

) to post my front squat pic from previous Saturday:

Do you guys see anything weird?
Do my forearms length (and consequently my wrist angles ) look abnormal indeed ( so i should switch to crossed arms front squats ) , or could it be a mobility/flexibility/form issue?

Adarq.org

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Author Topic: Age vs VO2max (Read 985350 times)

vag

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LBSS

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vag

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gukl

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ChrisM

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