Author Topic: Age vs VO2max (Read 983322 times)

Dreyth · « **Reply #3030 on:** March 02, 2016, 09:29:45 am »

Quote from: vag on March 02, 2016, 05:20:55 am

^Agreed, that is exactly the model i have in mind for 'volume-cut-deload'. However this time i felt i REALLY needed to lift something lighter. My legs were not just tired, i felt true pain. And those squats were so bad that were actually a technical failure.

In that case I agree with your decision to lower the weight!

Quote from: vag on March 02, 2016, 05:20:55 am

inb4, upped my loads and applied a volume-cutting deload workout already yesterday, but i didn't want to do only 2 sets so i added a third one and reduced the reps

I do this as well sometimes. Just to get more reps in for "practice."

vag · « **Reply #3031 on:** March 04, 2016, 04:55:35 am »

3 March 2016

1½ hours full court bball.
Endurance/recovery are ever improving, i dare to say i am at lifetime PR levels at this.
Legs of course as denoted on the last several posts are dead. So nothing to report jump-wise.

adarqui · « **Reply #3032 on:** March 04, 2016, 11:53:11 am »

Quote from: vag on March 04, 2016, 04:55:35 am

3 March 2016

1½ hours full court bball.
Endurance/recovery are ever improving, i dare to say i am at lifetime PR levels at this.

that's pretty sick!

vag · « **Reply #3033 on:** March 05, 2016, 08:07:48 am »

^Thanks. Feels great indeed. However it was expected. It has been 7 weeks that i put in HIIT work 3-4 times a week, i've never put so much work at that in terms of frequency volume and duration combined. It is funny that most of that HIIT work is done with a bar on my back, but it does transfer to the wooden floor 100%, love it.
T0ddday for president!!!

5 March 2016

Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #18 ( Week #7 )

SUPERSET 1 - SQUAT ++ OHP:
4@80kg ++ 8@40kg
4@80kg ++ 8@40kg
5@80kg ++ 8@40kg
3@90kg ++ 8@40kg
-Win. Feeling better. Far from good but now finding the power to grind them reps solidly.
Also tried a huge up at last set to 90kg. Win, should have known, it is systemic fatigue, not inadequate strength. 90kg feels the same with 80 and 70, lol.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4
-Win here too, much more solid BSS, 8 reps instead of 6 , 4 sets instead of 3 , more pullups at second part of superset.

SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
~~5@110kg ++ 20~~
-Felt back fatigued so cancelled top set. Great success at glute drive in the other ones, nice.

Hope in the horizon. More sets, more reps, more weight, better feeling. And all that being fasted and semi-depleted ( wasn't intended, just happened ) and also barely 36 hours after bball. Awesome.
Diet adjustment looks like a win too, around 0,5kg weight loss for a week of an average 500 kcal daily deficit , sounds about right.
Let's see if i can keep it up.

vag · « **Reply #3034 on:** March 09, 2016, 05:05:32 am »

8 March 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : apparently this back bugging at previous post was a slight tweak, kinda hurt over the weekend, almost gone now, >90%

T0DDDAY'S GPP

Workout #19 ( Week #8 )

SUPERSET 1 - SQUAT ++ OHP:
3@90kg ++ 8@40kg
5@85kg ++ 8@40kg
7@80kg ++ 8@40kg
6@80kg ++ 8@40kg
-Played around with intensity & volume. Started heavy(ish) , then lowered weight and increased reps. Felt very nice.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4
-Best BSS so far.

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
~~5@110kg ++ 20~~
-Upped 5kg. However decided to not risk back re-flaring it so i cancelled top set again. AELS!

It took me ~8 weeks but it looks like i am finally adapting to this program. Most important, now i am not only progressing it, but also enjoying it. Great.

vag · « **Reply #3035 on:** March 11, 2016, 06:43:08 am »

10 March 2016

1½ hours full court bball.
This ever improving endurance is a game changer, it is so fun to not be gased out all the time. To be able to change every rebound, every block, every fast break.
Not sure if that is good or bad, because i keep going 100% so now this 100% is enough to destroy my body, i am sore all over today ( next morning ). It is sure fun and enjoyable but maybe it is detrimental to my current training plan. Oh well, weights are going good lately to so i'll take it.
No jumps , legs are always tired from the GPP, was a bit more yesterday because of the increased weights volume of last time, plus fatigue from the game also too high.

vag · « **Reply #3036 on:** March 15, 2016, 05:48:06 am »

12 March 2016

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #20 ( Week #8 )

SUPERSET 1 - SQUAT ++ OHP:
3@90kg ++ 8@40kg
5@85kg ++ 8@40kg
8@80kg ++ 8@40kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3
8 each leg @ 40kg ++ 6 + 4

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20

This was done Saturday morning. Was really beat from Thursday night bball, so cut some volume again. Squats and BSS were strong, got 8@80kg which is a PRish performance for this cycle ) , pullups and RDL were weak. Overall it is going good now, i am able to AREG it correctly. Also, i think that lately i look a little leaner AND bigger at the same time. Good stuff.

vag · « **Reply #3037 on:** March 16, 2016, 05:29:30 am »

15 March 2016

Bodyweight@session : ~88,25kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #21 ( Week #9 )

SUPERSET 1 - SQUAT ++ OHP:
4@90kg ++ 8@40kg
6@85kg ++ 8@40kg
8@80kg ++ 8@40kg

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
8 each leg @ 40kg ++ 7 + 3

SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20

Stronger. Still 3 sets but breaks back to 2 mins now ( sometimes a little shorter too ).
Squat is improving. 4@90kg is cycle PR , 6@85 and 8@80 are cycle PR ties. Feeling my legs are much stronger now, like i could lift way more if they were recovered.
Everything else felt strong too. Brought back top-set at RDLs and cut the first one.
Ready to go back to 4 sets next time.

vag · « **Reply #3038 on:** March 18, 2016, 04:42:52 am »

17 March 2016

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #22 ( Week #9 )

SUPERSET 1 - SQUAT ++ OHP:
4@90kg ++ 8@40kg
6@85kg ++ 8@40kg
10@80kg ++ 8@40kg
-First two squat sets are both cycle PR ties , last set is cycle

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 10
8 each leg @ 40kg ++ 8 + 2
10 each leg @ 40kg ++ 7 + 3
-Last BSS set is cycle

SUPERSET 3 - RDL ++ LEG RAISE:
15@75kg ++ 20
10@95kg ++ 20
7@115kg ++ 20
-7@115kg is LIFETIME ( and of course cycle )

I am going skiing this weekend so i didn't do the 4th set again. Decided to push for volume PRs at the third sets though. As you read already, it worked.

Leonel · « **Reply #3039 on:** March 18, 2016, 07:12:19 am »

Congrats on these PR's. Seems like this plan works for you.

Have fun on your ski trip.

vag · « **Reply #3040 on:** March 21, 2016, 05:51:56 am »

^Thanks!
Only the RDL is a real PR though, the other ones are 'cycle PRs'. But yes, it is working good now, i passed the dark times and i am enjoying/progressing it. Legs are ALWAYS tired, but they learned to perform and progress in that state, so i am waiting to tapper on all that work after i end the GPP cycle.
And what did my legs need the best for the weekend? That's right, a few dozens kilometers of aggressive downhill skiing, lol. Doesn't matter, was worth it, skiing is the shit.

vag · « **Reply #3041 on:** March 22, 2016, 05:41:25 am »

T0ddday , are you still around?
How do i finish this program? Also, when? It's been 9 weeks / 22 workouts so far, should i terminate or go on for a few more weeks, like 12?
Why terminate : Weather has gotten significantly better now and it will keep improving, i can go out and run/jump. So i don't need to kill 2 birds with one stone. Also it is destroying my performance, legs are always dead.
Why not : I do like it a lot, and i just got back into progressing it the past few weeks, so maybe it is the worst part to abandon it. Also I don't really care about performance currently, building more solid base for later peak seems far more important.
So what do i do, how do i judge?

T0ddday · « **Reply #3042 on:** March 22, 2016, 01:50:15 pm »

Quote from: vag on March 22, 2016, 05:41:25 am

T0ddday , are you still around?
How do i finish this program? Also, when? It's been 9 weeks / 22 workouts so far, should i terminate or go on for a few more weeks, like 12?
Why terminate : Weather has gotten significantly better now and it will keep improving, i can go out and run/jump. So i don't need to kill 2 birds with one stone. Also it is destroying my performance, legs are always dead.
Why not : I do like it a lot, and i just got back into progressing it the past few weeks, so maybe it is the worst part to abandon it. Also I don't really care about performance currently, building more solid base for later peak seems far more important.
So what do i do, how do i judge?

I'm alive just busy and need to get back to LBSS right now as he is in a crucial point! For you I would say go to 12 weeks because your making progress and a 12 week summer offseason is standard. If you can hit your true PRS on squat we are golden, how far are you from there?

As far as what's next... It depends. Offseason workouts apply to a wide range of athletes. Think of yourself as a college level athlete who is finishing up offseason training. What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy. Your saying that the weather is good so you can jump/run. How much of this do you want to do? Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life. Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete. It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do. What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week. Maybe you want to run 400m in under a minute for the first time in your life. Maybe you want to run 100m under 12 seconds. Etc. So, given needs and desires we can plan the next step. But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.

Full disclosure, I have an online training site where we train pro and college athletes and some amateurs. Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...

vag · « **Reply #3043 on:** March 22, 2016, 03:10:49 pm »

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

I'm alive just busy and need to get back to LBSS right now as he is in a crucial point!

Yes, i know you are very busy. Are you still around means do you have time to spare for us, lol. I highly appreciate the valuable info and personal effort you put into anyone in here that asks for it.

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

For you I would say go to 12 weeks because your making progress and a 12 week summer offseason is standard. If you can hit your true PRS on squat we are golden, how far are you from there?

Pretty far i am afraid. My all time rested PRs are 10@92,5kg , 4@100kg , 3@110kg , 1@120kg. In other words i am a bit over 10kg or 6 reps away.

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

As far as what's next... It depends. Offseason workouts apply to a wide range of athletes. Think of yourself as a college level athlete who is finishing up offseason training. What comes next after offseason training is far different for a 400m hurdler vs a 60m/100m guy or football guy. Your saying that the weather is good so you can jump/run. How much of this do you want to do? Basically, what comes next in your weight training life is dependent on what comes next in your actual performance life. Weight training is always an adjunct never the focus - but how far we put it to the side is dependent on the needs of the athlete. It will be less demanding for sure but for me to decide how much less demanding I need to know what you plan to do and what you want to do. What I mean is maybe you plan to play in an outdoor soccer leauge 2x per week. Maybe you want to run 400m in under a minute for the first time in your life. Maybe you want to run 100m under 12 seconds. Etc. So, given needs and desires we can plan the next step. But go for 12 weeks if for no other reason than it gives me time to get my online training algorithm done and prepare better.

I would like to do the obvious adarq.org member thing , peak my vert at the end of the road. Both SVJ, dropstep and RVJ. What i was really asking is how do i transition, i would imagine i would not switch straight to peak after this GPP, but do a transitioning phase where i 'harvest' the gains. Hope it makes sense? No rush though, i want to peak at late June - early July so plenty of time till then. I will keep doing this GPP till week 12, trying to push the weights up some more and see what happens.

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

Full disclosure, I have an online training site where we train pro and college athletes and some amateurs. Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...

Awesome that you are putting up a site, best luck with it! Also awesome that you are willing to offer free services to this community members.

adarqui · « **Reply #3044 on:** March 23, 2016, 04:52:02 am »

Quote from: T0ddday on March 22, 2016, 01:50:15 pm

Quote from: vag on March 22, 2016, 05:41:25 am
Full disclosure, I have an online training site where we train pro and college athletes and some amateurs.

sick!

Quote

Though I think ADARQ should be paid handsomely for his work I respect that he wants to keep his site free

thanks! I think my "open source software roots" have alot to do with it. I love the concept of no ads & good quality "free" communities. I'm not really an active s&c coach anymore. I'm more of a programmer + wannabe athlete + adarq.org community member. My plan for years now has been to build up this site and add more features etc, but i've never had the time.. until recently. So hoping to make some improvements over the next few months.

Quote

so when I open up my online services I'll make things free to posting ADARQ members and it will just be another resource for you guys to get articles and training ideas (and to help me test!). If he reads this and has a problem with me even mentioning what I am doing I won't talk about it again...

sick! can't wait to see the site (I searched, couldn't find it, not up yet?)

no problem at all, totally cool with it. I'd have a problem with it if you were promoting squatflex.. but I seriously doubt that's going to happen. :f I'm totally cool with people on here (and coaches like yourself) mentioning their sites, sharing articles, attracting interest etc. In the end, it's all about sharing information & improving.

Also that offer to members of this site is a great gesture and is much appreciated.

peace!

Adarq.org

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Author Topic: Age vs VO2max (Read 983322 times)

Dreyth

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Leonel

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

T0ddday

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical