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Author Topic: Age vs VO2max  (Read 971023 times)

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Joe

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Re: Age vs Vertical
« Reply #3315 on: March 16, 2017, 06:11:26 am »
+1
Quote from: LBSS on March 16, 2017, 12:31:52 am
Quote from: Final Phenom on March 15, 2017, 03:24:55 pm
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.

never seen a better way than this.

I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.

<a href="http://www.youtube.com/watch?v=autejMlg2wY" target="_blank">http://www.youtube.com/watch?v=autejMlg2wY</a>

I guess for dips it helps keep you more upright so the loads is on delts/tris?
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vag

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Re: Age vs Vertical
« Reply #3316 on: March 17, 2017, 05:30:27 am »
0
16 March 2017

Bodyweight@session : ~85,25kg
Soreness : quads calves chest lats, very light
Injuries/aches : none

RDL:
8@85kg
8@85kg
8@85kg ( +1 rep )
-Meh, hook grip not working. Still uncomfortable and i don't see much improvement either. Might go back to mixed and save hook for low-rep-high-weight indeed.
Or get straps, but i kinda like how grip gets stronger without them. My personal 'strap usage limit' is around 110kg for reps, i'll wait to get back there and then see.

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy, should have used 18s.

BICEPS Z-BAR CURL:
12@30kg
12@30kg ( +1 rep )
10@30kg ( +1 rep )
-Strong

TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Strong

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

SLANT BENCH LEG RAISES:
15@BW
15@BW
15@BW
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3317 on: March 18, 2017, 09:27:47 am »
+1
18 March 2017

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

SQUAT:
10@20kg
7@40kg
5@60kg
3@70kg
3@80kg
3@90kg ( +1 rep )
20@60kg ( +5 reps )
-Wanted to be stronger @90. Expected to be weaker @60.
Looks like i am having bigger gains in higher reps currently, which makes sense since this is what i do mostly. Gotta phase in more low-rep-high-RM...

DIPS:
7@BW+5kg ( +5 kg ) , ( -3 reps )
7@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -3 reps )
10@BW
-Welcome weighted. Stronger than expected.

DEAD HANG CHINUPS:
7@BW+5kg ( +5 kg ) , ( -3 reps )
6@BW+5kg ( +5 kg ) , ( -3 reps )
5@BW+5kg ( +5 kg ) , ( -3 reps )
7@BW
-Welcome weighted. Weaker than expected.

PAUSED SEATED CALF RAISE MACHINE:
15@65kg
14@65kg
13@65kg
-Same with last time. Very hard to progress now. Legit ROM/pauses though.

45° BACK EXTENSIONS:
15@BW
15@BW
15@BW
« Last Edit: March 19, 2017, 06:16:45 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3318 on: March 22, 2017, 06:16:33 am »
+2
21 March 2017

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@75kg ( +5 kg) , ( -4 reps )
7@70kg ( -1 rep )
7@70kg ( -1 rep )
-Switched to from 3x8 to 4-7-7. Top set was easier than expected, back-offs harder than expected.

BENCH PRESS:
5@65kg ( +2,5 kg ) , ( -3 reps )
5@65kg ( +2,5 kg ) , ( -3 reps )
5@65kg ( +2,5 kg ) , ( -3 reps )
20@50kg ( extra set )
-New scheme here too. Again 'heavy' 5s easier than expected.

DEAD-HANG PULLUPS:
6@BW+5kg
6@BW+5kg ( +1 rep )
5@BW+5kg
9@BW ( -1 rep )
-Not bad. 1 more weighted rep, 1 less BW. Felt weak though.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
14@BW+65kg ( +1 rep )

Switching to a less-volume-more-intensity approach. Was maybe too conservative on 'heavy' sets loads. Better safe than sorry lol.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3319 on: March 24, 2017, 07:16:48 am »
+1
23 March 2017

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

1½ hours full court basketball.
It's been 6 weeks off the hard wood. All things considered, endurance not bad at all, not good either of course. Vert, i have no clue, i didn't even want to try, i was seeing the other guys jump and it looked too violent/painful to even try, lol. Next day = wrecked, crazy soreness allover the place haha.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

adarqui

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Re: Age vs Vertical
« Reply #3320 on: March 24, 2017, 08:07:54 am »
+1
Quote from: Joe on March 16, 2017, 06:11:26 am
Quote from: LBSS on March 16, 2017, 12:31:52 am
Quote from: Final Phenom on March 15, 2017, 03:24:55 pm
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.

never seen a better way than this.

I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.

<a href="http://www.youtube.com/watch?v=autejMlg2wY" target="_blank">http://www.youtube.com/watch?v=autejMlg2wY</a>

I guess for dips it helps keep you more upright so the loads is on delts/tris?

damn that's weird, never done weighted dips like that. also, oly lifters always have such impressive backs, ridic.
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vag

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Re: Age vs Vertical
« Reply #3321 on: March 26, 2017, 01:46:26 pm »
+1
24 March 2017

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

SQUAT:
10@22,5kg ( +2,5 kg )
7@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
3@72,5kg ( +2,5 kg )
3@82,5kg ( +2,5 kg )
3@92,5kg ( +2,5 kg )
18@62,5kg ( +5 reps ) ,  ( -2 reps )
-Good progress!

DIPS:
7@BW+5kg
7@BW+5kg
7@BW+5kg ( +1 rep )
11@BW  ( +1 rep )
-Good

DEAD HANG CHINUPS:
7@BW+5kg
6@BW+5kg
6@BW+5kg ( +1 rep )
8@BW  ( +1 rep )
-Ok

PAUSED SEATED CALF RAISE MACHINE:
15@70kg ( +5 kg )
13@70kg ( +5 kg ) , ( -1 rep )
12@70kg ( +5 kg ) , ( -1 rep )
-Upped to see if it is load or reps that has me stuck. Looks like the answer is a bit of both but more the reps.

45° BACK EXTENSIONS:
No time, didn't do
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3322 on: March 29, 2017, 03:28:54 am »
+1
28 March 2017

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@80kg ( +5 kg)
7@70kg
7@70kg
-Again, top set was 'easier' than back-off ones. Interesting. Very happy with the 80kg, this is going good!

BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
18@52,5kg ( +2,5 kg )  , ( -2 reps )
-Awesome.

DEAD-HANG PULLUPS:
7@BW+5kg ( +1 rep )
6@BW+5kg
6@BW+5kg ( +1 rep )
8@BW ( -1 rep )
-Strong weighted, weak BW dropset.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
14@BW+65kg
-Limit strength here, very hard to progress.

Great day.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3323 on: March 31, 2017, 04:48:12 am »
+1
30 March 2017

Bodyweight@session : ~85kg
Soreness : anterior deltoids, chest, lats, all minimal
Injuries/aches : none

RDL:
8@90kg ( +5 kg )
8@90kg ( +5 kg )
8@90kg ( +5 kg )
-Aaaaand i dumped hook grip, back to mixed. Instant results, 90 was much easier than 85.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )

BICEPS Z-BAR CURL:
12@30kg
12@30kg
12@30kg ( +2 reps )

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs

DB SHRUGS:
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )
15@20kg each hand ( +3 reps )

Strong day.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3324 on: April 01, 2017, 03:27:23 pm »
+3
1 April 2017

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

SQUAT:
10@25kg ( +2,5 kg )
7@45kg ( +2,5 kg )
5@65kg ( +2,5 kg )
3@75kg ( +2,5 kg )
3@85kg ( +2,5 kg )
3@95kg ( +2,5 kg ) , season best!
18@65kg ( +2,5 kg ) , high rep season best!
-Awesomeness!

DIPS:
8@BW+5kg ( +1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg
11@BW  ( +1 rep )
-Very good, probably PR-ish as a total for weighted but too bored to check.

DEAD HANG CHINUPS:
8@BW+5kg ( +1 rep )
7@BW+5kg ( +1 rep )
6@BW+5kg
8@BW
-Frustrated that i barely got 8@BW while i did 8 weighted in my first set. Still this has to be PR-ish total too so can't complain.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
12@70kg
-Good.

Feeling strong lately, like back on the train for good, love it.
« Last Edit: April 01, 2017, 03:29:30 pm by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3325 on: April 05, 2017, 05:57:51 am »
+4
4 April 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
4@82,5kg ( +2,5 kg)
7@70kg
7@70kg
-Love the progress here. Approaching legit BW ATG paused for reps with the confidence to do them outside the cage is a MAJOR milestone for me.
Also, finally the 70kg sets felt easier, i can add weight next time.

BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
4@70kg ( +2,5 kg ) , ( -1 rep )
18@55kg ( +2,5 kg ) , ties  :personal-record:
-Constant progress. Tied high-rep PR for 55kg, next one is 15@57,5

DEAD-HANG PULLUPS:
7@BW+5kg
6@BW+5kg
6@BW+5kg
8@BW
-Couldn't add reps this time. However they felt better/ more solid.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg
15@BW+65kg  ( +1 rep )
-Finally got my 3x15 here. First 2 sets were easy too, last one burnout. Up to 70 next time.

Great day, again, such an awesome feeling!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3326 on: April 07, 2017, 05:55:16 am »
0
6 April 2017

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

1½ hours full court basketball.
Rather mediocre endurance and vert. Good to very good physical game/strength. Extremely tiring overall.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #3327 on: April 12, 2017, 05:36:39 am »
+4
11 April 2017

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

ATG PAUSED SQUAT:
3@85kg ( +2,5 kg) , ( -1 rep )
7@70kg
7@70kg
-Ah, missed the count, wanted to redo last time weights and i thought it was 85. That explains why it felt so hard and why i missed a rep. 7s were strong again.

BENCH PRESS:
5@70kg
5@70kg ( +1 rep )
5@70kg ( +1 rep )
18@55kg ( 1 rep ) , all time :personal-record:
-Ties 3x5 :personal-record: Was very solid too, most probably better than the PR it tied.

DEAD-HANG PULLUPS:
8@BW+5kg ( +1 rep ) :personal-record:
6@BW+5kg
6@BW+5kg
9@BW ( +1 rep )
-Great.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+70kg ( +5 kg )
15@BW+70kg ( +5 kg )
12@BW+70kg ( +5 kg ) , ( -3 reps )
-Stronger than expected. Still run out of gas at last set.

Got yet another work&life attack. It's gonna get worse too , April doesn't look optimistic training-wise.
However, performance was awesome, looks like the 1 week break worked more as needed rest than as de-training. Great!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

adarqui

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Re: Age vs Vertical
« Reply #3328 on: April 12, 2017, 08:20:48 am »
0
nice pulling!
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vag

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Re: Age vs Vertical
« Reply #3329 on: April 13, 2017, 06:35:43 am »
+3
^Thanks! Love progressing the pullups/chinups. One more rep per session, or even per 2 sessions, still amasses huge progress over a year.

12 April 2017

Bodyweight@session : ~85,5kg
Soreness : chest, lats, quads, glutes, calves, all minor
Injuries/aches : none

RDL:
8@90kg
8@90kg
8@90kg

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand
12@18kg each hand
12@18kg each hand

BICEPS Z-BAR CURL:
12@30kg
12@30kg
12@30kg

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs

DB SHRUGS:
12@22kg each hand ( +2 kg per hand ) , ( -3 reps )
12@22kg each hand ( +2 kg per hand ) , ( -3 reps )
12@22kg each hand  ( +2 kg per hand ) , ( -3 reps )

-Skipped/missed this workout last week so I was rusty. Got all reps at the same loads, but they did fill a bit harder. Must stay at same loads next week too.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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