Author Topic: Age vs VO2max (Read 986221 times)

vag · « **Reply #3225 on:** October 03, 2016, 10:46:53 am »

Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?

adarqui · « **Reply #3226 on:** October 03, 2016, 08:44:18 pm »

Quote from: vag on October 03, 2016, 05:37:40 am

They do feel new for a long time, one of boost's huge advantages compared to other foams is durability.
As for racing flats ( not track ) i think their prime model is the adios : http://www.adidas.gr/adizero-adios-3-shoes/AQ2429.html\
230g / 8 oz, i guess that is too heavy for you?
Then there are the takumis that LBSS mentioned the other day, those are light ( 175g / ~6oz ). But i think it has boost only at forefoot, that's why i didn't order them as i said that day : http://www.adidas.gr/adizero-takumi-ren-3-shoes/AQ2436.html
If you were to try a boost shoe, id suggest the full length one ( adios ) so you have a complete idea about this hocus-pocus foam.

ya 8 oz is very heavy to me.. and damn @ $140 (off the site).

the construction of the takumi's looks really nice:

http://gearselected.com/adidas-takumi-sen-3-boost-review-adizero-racing-flat-shoe/

damn @ ~7 oz.

cool thanks for the info!

pc

adarqui · « **Reply #3227 on:** October 03, 2016, 08:55:38 pm »

Quote from: vag on October 03, 2016, 10:46:53 am

Once again, i am interested in adding some form of cardio at gym days. Not for weight/fat control, but for improving my basketball fitness levels. A typical training week for me will have 2-3 days of gym, 1 day of full court bball and 1 day of 'track' training. I need to add a little more cardio training, 1 day of track is not enough. But it is not realistic to expect i will fit a 2nd one to my schedule. So i thought of adding some 10-20 minutes of HIIT cardio work after weights. Options are : treadmill, rower and stationary bike. I would prefer the two latter so i don't need to bring 2 pair of shoes to the gym.
So rower or bicycle? And under what scheme? I was thinking one day rower and one day bicycle , both mid resistance intervals 1 minute 90-100% / 1 minute 30-40%.
Any objections/suggestions?

i'd go with the rower since it's upper + lower.. tbh i don't know if you should even alternate bicycle/rower, for now at least.. probably would be better to just stick to one and make some progress (so you can push yourself harder) on it using various hiit protocols. so personally, rower both days.

as for protocols, not sure.. what you listed sounds fine, but you might also want a long duration rowing day.. how far do you go @ ~1min of 90-100% intensity? how many sets do you think you could do of that?

pc!

vag · « **Reply #3228 on:** October 04, 2016, 05:58:48 am »

^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.

Ok, here it is:

Quote from: vag on September 08, 2015, 04:11:06 am

7 September 2015

ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.

So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.

I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!

3 October 2016

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

Went to the park.

15-20' dynamic warmup/jogging.

5 minutes rest

1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).

adarqui · « **Reply #3229 on:** October 04, 2016, 10:02:45 am »

Quote from: vag on October 04, 2016, 05:58:48 am

^I have no idea, i'll have to check where i am. I have rowed very little so far, i think one or two years ago trying to do sth similar with now. Lemme check.

Ok, here it is:

Quote from: vag on September 08, 2015, 04:11:06 am
7 September 2015

ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.

So it is ~200m/min at steady state rowing, so what, ~250-300@100%? We'll see.

I'll do what you said, makes more sense for tracking/progressing indeed. Thanks!

cool!

Quote

3 October 2016

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

Went to the park.

15-20' dynamic warmup/jogging.

5 minutes rest

1 MILE RUN PR ATTEMPT : 8'20'' , fail.
-First 500m was ~70% , next 500 was ~90% and last part was all out.
Should have gone faster at first part, i supposedly saved energy for the finish but i was way after exhaustion at that either way.
Got to 12kmh speed ( 5 mins km pace ) initially at that last all out part, but couldn't keep it for the whole 500m, it dropped to ~11 ).
Disappointed, wanted to break 8' even if it was 7'59''. At least that is the second fastest ever ( PR = 8' , previous second fastest = 8'30'' ).

nice!

i like going faster initially.. every time i do like you did (slower initially, then pick it up and try to finish hard), i run bad. I'd rather use my gas up early then gut it out & try to sprint at the end. One thine i've noticed is that, if I go fast early, when I start gutting it out, even though I feel alot slower i'm still going faster than I perceive.. so it gives me confidence to just keep pushing even though I feel slow. (i've realized that by looking at the data/GPS data).

I'm extremely bad at pacing though so, i'm definitely not the one who should give advice on it. hah.

pc!

vag · « **Reply #3230 on:** October 05, 2016, 06:02:16 am »

Yes, i suck at pacing too. I suck at running generally, lol. But i think i agree, starting fast and gutting out worked better for me in the past for the mile. It felt slower and was more tiring but the times were better. Thanks again.

4 October 2016

Bodyweight@session : ~84,5kg
Soreness : tired legs from running, not exactly sore, that stiff feeling
Injuries/aches : none

ATG SQUAT:
4@85kg ( +5 kg )
7@65kg
7@65kg
-What an idiot! I wanted to re-do last weeks max load to get a better feel of it. And i did, but it was awful, got my reps but they were very hard. On the contrary, the 7s were much easier.
And then i discovered i remembered wrong, it was 80 and not 85 that i did last time! Oh well, forced progress and also a good season milestone achieved ( max set was over BW ).
Next time bringing it down to 82.5, which was the plan anyway.

BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@52,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong. Approaching PR levels ( 3x5@70+17@55 ) , which was achieved being 4kg heavier too. Nice.

DEAD-HANG PULLUPS:
8@BW
7@BW ( +1 rep )
6@BW
WIDE GRIP LAT PULLDOWN: 18@130lbs
-Small but constant progress here.

STANDING CALF RAISE MACHINE:
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
12@BW+50kg ( +5 kg )
-It is starting to get heavy. Can go much heavier but i am being VERY script with maxinal ROM at both ends. It works better that way.

vag · « **Reply #3231 on:** October 07, 2016, 06:11:01 am »

6 October 2016

Bodyweight@session : ???
Soreness : chest, lats, traps, quads, hamstrings, glutes, calves
Injuries/aches : none

1½ hours full court basketball.
Fitness a tiny bit better. Still bad. Destroying my jumping too, i get so fatigued and gassed out that i don't even want to jump at all, plus my in-game jumping is way submax.
No rim jumps again, next time i will jump no matter what, i need a hardwood jumping reference.
For the shoes junkies: 2nd time wearing the Rose 6 and it feels even better. This ultra cushioned but also ultra responsive combination is amazing. Also, FWIW, it feels great to to SLRVJs in them, very stable takeoff and very safe landing. Said an overage overweight horrible SL jumper.

vag · « **Reply #3232 on:** October 10, 2016, 05:11:34 am »

8 October 2016

Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none

HALF SQUAT:
8@20kg ( -2,5 kg )
7@40kg ( -2,5 kg )
6@60kg ( -2,5 kg )
5@80kg ( -2,5 kg )
5@90kg ( -2,5 kg )
5@100kg ( -2,5 kg )
-Not having done those for 2 weeks plus dead legs lead me to take a step back. Not that i can notice this 2,5kg difference either when adding or removing but whatever.

DIPS:
8@BW ( +1 rep ) , season best
8@BW ( +1 rep ) , season best
7@BW
PUSHUPS: 24@BW
-Strong.

DEAD HANG CHINUPS:
8@BW ( +1 rep ) , season best
7@BW
6@BW
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 15@50kg ( +5 kg ) , ( -3 reps )
-Strong.

SLANT BENCH LEG RAISE:
15@BW
15@BW
14@BW ( -1 rep )
-Tried doing those with straighter legs. Ended up failing at last set, lol.

45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Improvement here. Still working with glute drive, i think i need one more session before i add weight.

Legs are becoming more and more tight/tired, of course, i keep pushing them but never EVER stretch/foam roll them. Same old story. Let's see if i can change it.

vag · « **Reply #3233 on:** October 11, 2016, 06:48:17 am »

10 October 2016

Bodyweight@session : ~85,5kg
Soreness : quads still a little tired
Injuries/aches : none

ATG SQUAT:
4@82,5kg ( -2,5 kg )
7@65kg
7@65kg
-Got back to my normal training weight as planned. Was harder than i wanted, mostly due to legs being too tight. Gotta SMR them, it is not a luxury but an urgent need.
65kg back-off sets pretty strong though.

BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
5@70kg ( +2,5 kg )
14@55kg ( +2,5 kg ) , ( -1 rep )
-Crazy progress here. Can't understand what is happening, my chest has always been ultra weak and ultra slow to progress.
Now it feels like i can progress each week. I'll take it, lol.

DEAD-HANG PULLUPS:
8@BW
7@BW
7@BW ( +1 rep )
WIDE GRIP LAT PULLDOWN: 14@140lbs ( +10 lbs ) , ( -4 reps )
-Good.

STANDING CALF RAISE MACHINE:
12@BW+50kg
12@BW+50kg
12@BW+50kg
-Stayed at same load because last time it felt a bit challenging. Dominated it, adding next time.

vag · « **Reply #3234 on:** October 13, 2016, 10:21:49 am »

Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.

maxent · « **Reply #3235 on:** October 13, 2016, 11:07:32 am »

Quote from: vag on October 13, 2016, 10:21:49 am

Somehow strained my left trapezius muscle , the 'inner' side ( all along next to the spine ). No idea how. No training last two days. Feels much better today, will try to play bball.
Did some body measurements though, my morning stats are 84kg (~185lbs ) , 87.5cm ( ~34½'' ) waist, ~16% bf. That is good numbers for me.

sucks

i think i did the exact same thing this evening ony my right side. hoping it isnt spinal but it may be cervical spine related .. yikes. will see how it fares over the next coupla days. hope yours is just muscular, they heal pretty quick

vag · « **Reply #3236 on:** October 14, 2016, 05:23:51 am »

^Thanks for the positive thoughts man. Spine stuff sucks bigtime. This one was clearly muscular though. Just very annoying to miss training days from such stupid things.

13 October 2016

Bodyweight@session : ???
Soreness : quads tight
Injuries/aches : left trapezius?

1½ hours full court basketball.
Fitness yet again a tiny bit better. Not bad anymore, still far from good though. Trap didn't bug at all during the game which was a good surprise. Legs very tight, of course i haven't done anything though, lol, what a lost case this is. No rim jumps again. Generally jumps feel bad. I do get a good share of blocks and rebounds, i still have the 'blocker' tag and create some intimidation when they approach the rim, but it feels like i am jumping 3-4'' lower than i should.

vag · « **Reply #3237 on:** October 17, 2016, 05:43:51 am »

15 October 2016

Bodyweight@session : ~85kg
Soreness : legs tired/tight
Injuries/aches : none , at the beginning

HALF SQUAT:
10@25kg ( +5 kg )
8@45kg ( +5 kg )
6@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
-Veeery nice.

DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere.

Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.

Went on to try and finish my workout with whatever movement didn't feel painful:
SEATED HORIZONTAL CHEST PRESS MACHINE: 15@90lbs , make up for unfinised pushups, no pain

DEAD HANG CHINUPS:
7@BW ( -1 rep )
7@BW
6@BW
-No pain, weird.
CHEST SUPPORTED HORIZONTAL ROW MACHINE: 5@50kg , pain , 25@35kg, no pain.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
-Those got too easy, should have added weight already.

Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.

adarqui · « **Reply #3238 on:** October 17, 2016, 12:35:59 pm »

Quote from: vag on October 17, 2016, 05:43:51 am

15 October 2016

DIPS:
8@BW
8@BW
8@BW ( +1 rep ) , season best
PUSHUPS: 15@BW , POP!
-The damn trapezius injury re-flared, out of nowhere.
Felt like a classic pull the moment it happened, that sharp intense focused pain, literally feeling the muscle fibers tear. FML.

fu*k man that sucks..

you'd think if anything it would have re-tore on dips .. those are pretty intense for scapular stabilization etc.

Quote from: vag on October 17, 2016, 05:43:51 am

Re-flared injury was much worse than the initial. Pretty annoying pain. Used NSAIDs and capsicum plasters all weekend. Much much better now ( Monday noon). Still some pain though. No gym today, will give it some more time to rest and heal.

ya sounds bad from the "literally feeling the muscle fibers tear" comment.. glad you're doing better already though man.

pc

vag · « **Reply #3239 on:** October 18, 2016, 06:23:39 am »

Thanks man. Not as bad as it sounded, i may be too vivid on my descriptions, lol, sorry. I did feel that tearing feeling, like a knife was cutting the fibers, but not throughout the whole trapezius muscle depth, just on the surface. It was not like cutting bread slices, more like carving fish for coocking, get it? It wasn't light either though, I did have problem sleeping for two nights, waking up from the pain whenever the muscle was stretched/flexed. But it was obvious from the beginning it is not a serious tear, just a week-10 days thing. Around 80-85% today, will go to the gym but won't push my luck, will go low weight - high volume and very cautious at everything.

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Author Topic: Age vs VO2max (Read 986221 times)

vag

Re: Age vs Vertical

adarqui

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vag

Re: Age vs Vertical

vag

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vag

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vag

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Re: Age vs Vertical

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