Author Topic: Age vs VO2max  (Read 986043 times)

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LBSS

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Re: Age vs Vertical
« Reply #2640 on: April 22, 2015, 08:51:57 am »
+1


I'm a slow eater though and it can take me 60 to 90 mins to get 2,000 cals PWO in.



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

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

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vag

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Re: Age vs Vertical
« Reply #2641 on: April 22, 2015, 10:15:31 am »
0
^^^

I also try to concentrate kcals and carbs post-training at gym days. At times it gets a bit hard/annoying to force-feed a 2K clean(ish) dinner but you get used to it.

8)
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?

LBSS

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Re: Age vs Vertical
« Reply #2642 on: April 22, 2015, 10:18:23 am »
0
are you implying that chipotle and ice cream are unclean?  :ninja:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Coges

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Re: Age vs Vertical
« Reply #2643 on: April 22, 2015, 09:29:38 pm »
0
Haha see manic eating can apply to me depending on what I'm eating. If it's ice cream and chipotle then no problems. I had two oporto double chicken breast burgers in about 10 mins last weekend. Pizza, too easy. If, on the other hand, I'm eating two chicken breasts with 3 cups of rice and some veg/salad then that's a different story. 
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs Vertical
« Reply #2644 on: April 23, 2015, 04:17:18 am »
+1
Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc :D ) yoghurt  and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.

I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too  ) but not  Mexican. Me want!
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?

LBSS

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Re: Age vs Vertical
« Reply #2645 on: April 23, 2015, 09:06:34 am »
+1
come to america, vag. we will show you the wonders of cheap mexican-inspired fast food.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 #2646 on: April 23, 2015, 03:01:40 pm »
0
23 April 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Wasn't feeling it today. Bad endurance, medium strength, idk vert, no rim jumps to report.
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?

LBSS

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Re: Age vs Vertical
« Reply #2647 on: April 23, 2015, 03:39:12 pm »
0
btw maybe i should open a chipotle franchise in greece.

just found out chipotles are all company-owned, not franchises. there goes my brilliant plan.  :'(
« Last Edit: April 24, 2015, 08:09:20 am by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Coges

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Re: Age vs Vertical
« Reply #2648 on: April 24, 2015, 01:14:30 am »
0
Haha, then we all agree. I eat the clean shit manic too though, and that is why i said it gets annoying/uncomfortable. I need to get this done quick, 'end the misery', so i rush.
FWIW, try adding some kind of homemade sauce. e.g. for chicken and rice, put in a cup 1 tbsp of olive oil, 1tbsp of mustard and 1tbsp of lemon juice, mix them and spill them all over the chicken, then take a cup (200g) of fat free Greek ( or any other nationality, idc :D ) yoghurt  and mix it with the rice. Still very clean, extra good fats from olive oil, extra 15-20g protein from yoghurt, but now the food, as we say here : 'slips down easier'.

I must have some Mexican junk next time i am abroad. We haven't got any of them here yet. We do have all the intl burger houses (Mc, BK etc ), the stake houses (maredo, block etc ), pizza ( domino, hat etc ), of course the local dirty delicious stuff ( gyros pita, souvlaki pita, google them if you don't know them, although i hear they are pretty popular abroad too  ) but not  Mexican. Me want!

Good idea on the sauces and yoghurt. I'm pretty sure the Greek's have the monopoly on that one.

Souvlaki certainly are popular here but mainly at 3am after 1 too many beers.  :D
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs Vertical
« Reply #2649 on: April 25, 2015, 02:10:19 pm »
0
25 April 2015

Bodyweight@session : 84,25kg , new 2015 low!
Soreness : none
Injuries/aches : none

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

Workout #18 ( Week #7 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
2@50kg
1@60kg
0@65kg
0@65kg
0@65kg
0@65kg
-60 went up very nice. 65 was very close at first attempt. Some little progress.

HIGH BAR FULL SQUAT:
HORIZONTAL LEG PRESS MACHINE:
15@200 lbs
15@300 lbs
10@400 lbs
8@495 lbs
-Squat rack was taken for good. Had to compromise with leg press. Oh well.

BB OHP:
9@40kg
7@40kg ( +1 rep )
6@40kg ( +1 rep )
Total = 22 reps ( +2 reps )
-Stronger but still weak.
Also did a dropset, 10@30kg, will be doing that at major exercises that i am too short on volume.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep )
Total =  30 reps ( +1 rep )
-Got my 3x10 but i am staying at 36kg to get a better feel of it.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Stayed at same load to improve top ROM. It improved but needs more, same load next week too.
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 Vertical
« Reply #2650 on: April 27, 2015, 02:21:18 pm »
0
Down with a intestine virus ( some light gastroenteritis ) since Saturday.
Getting over it but decided not to workout at all today, can't support a workout nutrition anyway.
Much derail lately, to be continued too this week ( much work plus labor-day Friday making it a 3-day-trip ).
Trying to see it as a forced unload, gonna hit it hard from next Monday.
« Last Edit: April 27, 2015, 02:23:37 pm 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 Vertical
« Reply #2651 on: April 29, 2015, 05:05:36 am »
0
28 April 2015

Bodyweight@session : ~84kg , new 2015 low
Soreness : none
Injuries/aches : none

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

Workout #19 , ( Week #8 )

HANG POWER CLEAN:
5@20kg
5@30kg
3@40kg
3@45kg
3@45kg
3@45kg
3@50kg ( +5 kg )
-45kg getting too light. 50kg triple was smooth. Nice.

HALF SQUAT:
5@60kg ( +10 kg )
5@80kg ( +10 kg )
5@100kg ( +10 kg )
5@115kg ( +5 kg )
5@125kg
-Same top set, increased all others. Very nice. Video-checked depth/form too, happy with it.

BENCH PRESS:
9@60kg ( +1 rep )
6@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 20 reps ( -1 rep )
Drop-set : 10@50kg
-WTF, super-weak.

DEAD HANG PULLUPS:
8@BW
5@BW ( -1 rep )
4@BW ( -1 rep )
Total = 17 reps ( -2 reps )
Drop-set : Lat-Pulldown 10@150lbs
-Even weaker here. Dafuq!!!

STANDING CALF RAISE:
Was 23:40, gym had to close so i had no time for those.
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 Vertical
« Reply #2652 on: April 29, 2015, 03:06:00 pm »
0
29 April 2015

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 9m:7s
Average speed : ~10.5 kmh
Pace : ~5:42s / km
-Weird. Felt very bouncy and fast. Was sure i PRed but i ended up 30s slower than my PR, in which i felt stiff and slow.

TEMPO RUNS:
5x80m@80%
Run ~15s / walk 45s / repeat.
-Those felt bad. Couldn't really sprint, just trying to push.

TODDDAY METHOD JUMPS:
SVJs :  max 26''
Dropstep : max 29''
1-step DLRVJ : max 30.5''
2-steps DLRVJ : max 30''
-Felt ok. Was jumping 1'' lower than season PRs but that was expected.

Not bad for not having done such a session for ~1 month. The bet is consistency, let's see if i can win 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 Vertical
« Reply #2653 on: April 30, 2015, 06:34:10 am »
0
Half squats from Tuesday depth/form check:



Nice, looks like i am breaking 90 degrees at the heavy ones too.

Comparison with the same weights one year ago:






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?

Raptor

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Re: Age vs Vertical
« Reply #2654 on: April 30, 2015, 07:40:19 pm »
0
I never understood how people can half squat... but I never bend my legs when I walk or jump or sprint anyway.