Author Topic: Age vs VO2max  (Read 960937 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #600 on: August 23, 2010, 01:55:37 pm »
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23 August 2010

Conditioning/recovery workout:

Weight@session : ~188
Injuries/aches/soreness:
Was kinda sick all weekend , not much though , just a little fever , feeling a little weak today too.

- 10 mins light jog
- 10 mins dynamic warmup
- 3 mins rest

-10x80m sprints
Was about 60% , 25sec run / 35 sec rest
Feeling great , breaths , acceleration , top speed , bounce , all great!

- 3 mins rest
- Bunch of low/mid effort jumps

-Jumps , 10' rim , concrete:

1x4 SVJs : ~26''
1x3 dropstep DLRVJs : ~29''
1x3 1 step DLRVJs : ~30''
1x3 2 steps DLRVJs : ~31''
1x3 full run DLRVJs : ~31,5''

Bad jumping day, haven't had one for a looong time ,  :welcome: , LOL
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: vag's journal : Age vs Vertical
« Reply #601 on: August 24, 2010, 03:04:43 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


24 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 2

Injuries/aches : the hip pain is back already! :( nothing much but i expected it would delay appearing...
Soreness : none

SQUATS:
1x6@143 , ( +22 lbs )
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
143 ATG , 165 & 187 parallel , 209 half-squats.

BSS:
1x8@110 , ( +22lbs )
1x8@132 , ( +22lbs )
1x8@154 , ( +22lbs )

LEG CURLS:
1x12@44
1x12@66
1x12@88

STANDING CALVE RAISES:
1x15@264 , ( +66lbs )
1x15@308 , ( +66lbs )
1x15@330 , ( +44lbs )

Overall good improvement , but still weak-ass numbers...
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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #602 on: August 25, 2010, 02:30:29 pm »
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37.5

vag

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Re: vag's journal : Age vs Vertical
« Reply #603 on: August 25, 2010, 02:48:18 pm »
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

Hah , thanks man, just saw it earlier today...
Its great to see myself as a training example in a KellyB's article!
Its been a long journey so far , lets hope i can stay healthy and keep training so i can achieve even more...

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?

nba8340

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Re: vag's journal : Age vs Vertical
« Reply #604 on: August 25, 2010, 03:50:33 pm »
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yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...


adarqui

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Re: vag's journal : Age vs Vertical
« Reply #605 on: August 25, 2010, 11:45:28 pm »
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #606 on: August 25, 2010, 11:47:32 pm »
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yea i understand, how would you compare and contrast kelly's programming form adarqui's in terms of similarities and differences?  What was the same in their programs, what was very different, different approaches, etc?

awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...


well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

vag

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Re: vag's journal : Age vs Vertical
« Reply #607 on: August 26, 2010, 04:50:03 am »
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congrats man!!! http://www.higher-faster-sports.com/plateaubusters.html

i second this!

vag has a few things that are very important to achieving those long term goals..
- a positive outlook on the outcome
- CONSISTENCY
- UNFLAPPABLE (lol) determination
- the passion to push the limits

gotta have that..

Thanks a lot man!!!
Yup , its all about determination , consistency and patience...
Wasn't like that when i was training in my 20's , id want results immediately , frustrate all the time , overtrain , change schedules every 1-2 months etc...
Maybe that's the good part of doing this at my age , you think and act much more mature... ;)

---------------------------------------------------------------------------------------------------------------------------------------------------


well, i didn't really give him a program.. i gave him more of a concept of training that he applied himself, which he applied very well.. the use of 'ratio', maintaining squat strength using singles, maintaining proficiency reactively etc.. vag really would put together his own programs, he enjoys doing that you can tell :d i just give him feedback and small tweaks/changes i would make, but he pretty much did everything perfect his last few blocks.

peace man

x2
Kelly never gave me a progamm either , i mean a personal one.
After doing his VJB programs and ultimate split , ive been designing my own templates and Kelly & Andrew just mention to me some corrections/modifications i should consider. Ya , i do enjoy planing my own programs , its fun! Well its not like they're rocket science anyway, its just basic stuff! :D

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?

nba8340

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Re: vag's journal : Age vs Vertical
« Reply #608 on: August 26, 2010, 05:44:15 pm »
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got ya, keep up those gains man and congrats on being in the article

Raptor

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Re: vag's journal : Age vs Vertical
« Reply #609 on: August 27, 2010, 09:03:58 am »
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

vag

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Re: vag's journal : Age vs Vertical
« Reply #610 on: August 27, 2010, 03:13:22 pm »
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

That's interesting , ill sure have it in mind , especially in my explosive workouts/blocks.
For now i'll stick with higher reps because main focus is hypertrophy & GPP.
Thanks for the tip!

================================================================================

27 August 2010

Weight@session : ~190
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 1/5
Hamstrings : 3/5 , good!

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )
1x6@132 ( +11lbs )

INCLINE BENCH CHEST DB FLY:
1x8@24 each hand
1x8@35 each hand
1x8@35 each hand

WIDE GRIP LAT PULLDOWN:
1x6@132
1x6@143 ( +11lbs )
1x6@154 ( +22lbs )
1x6@154 ( +22lbs )

SEATED ROW:
1x8@110
1x8@121
1x8@132


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@88
1x6@99 ( +11lbs )
1x6@110 ( +22lbs )
1x6@110 ( +22lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66 ( +11lbs )
1x8@77 ( +22lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@55 ( -11lbs ) , oops , didnt remember last weeks load well!
1x12@66
1x12@77 ( +11lbs )

Still not pushing 100% , perfect form and ROM in every single rep , very glad with the load increments.


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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #611 on: August 27, 2010, 06:35:15 pm »
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I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

what you say makes sense, but i personally would just rep out hamstrings on a ham-curl-MACHINE, keyword being machine.. I'd definitely utilize lower reps on a ghr bench/poor man's ghr etc, because it's closed chain.. i'd be a bit worried about open chain high intensity lifts to be honest.

if i had a hamstring curl machine i'd definitely use it though, more along the 4 x 8-12 rep range.

Even though hamstrings are 70% fast twitch, that doesn't mean that ~8 rep work would be any worse, 8 rep work is still within the anaerobic energy system timeframe.

peace man

Raptor

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Re: vag's journal : Age vs Vertical
« Reply #612 on: August 28, 2010, 04:15:39 am »
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Yeah you make good points with the open chain thing. I think it just boils down to personal preference.

n00bEM

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Re: vag's journal : Age vs Vertical
« Reply #613 on: August 28, 2010, 08:14:53 am »
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Yea depending on how quick your eccentric and concentric is, more than 8 reps might even still fit in that energy system's timeframe.
23 Years
6'0
91kg / 200lb
SVJ-27/28 inches
RVJ- 31 inches
SLVJ-34 inches

vag

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Re: vag's journal : Age vs Vertical
« Reply #614 on: August 30, 2010, 03:07:34 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


30 August 2010

PHASE 1 - Cycle 1 - Hypertrophy Workout 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none

SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

BSS:
1x8@121 , ( +11 lbs )
1x8@143 , ( +11 lbs )
1x8@165 , ( +11 lbs )

LEG CURLS:
1x8@55
1x8@77 , ( +33 lbs )
1x8@99 , ( +33 lbs )
1x8@110 , ( +33 lbs )
Switched from 3x12 to 4x8.

SINGLE LEG STANDING CALVE RAISES:
1x8@44
1x8@66
1x8@88
Was too tired to load and unload 350lbs on the machine so i did them single-leg , 8 reps each leg.
For my BW 88 lbs single leg ~= 370 normal so OK.

Again , very happy with the improvements but still those numbers are WEAK!  :-\

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?