Author Topic: Age vs Vertical  (Read 210973 times)

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vag

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Re: Age vs Vertical
« Reply #3525 on: May 03, 2018, 04:49:23 am »
+1
2 May 2018

Bodyweight@session : 86kg
Soreness : chest , lats , quads , glutes , all minor
Injuries/aches : right foot top still bugs but it diminishes

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg ( +5 kg )
8@100kg ( +5 kg )
-Back to 2 plates, nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
-Better control on them already at 2nd session, ready for 20s.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Very solid ROM/tempo here too, also ready for 20s.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very hard.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Had to use a different machine, different feel, couldn't up like i had planned. Whatever.
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vag

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Re: Age vs Vertical
« Reply #3526 on: May 04, 2018, 03:29:03 am »
+3
3 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Fitness improvement!!!!  :wowthatwasnutswtf:
Initially i thought it was the same , gased out etc, but somehow i realised i had better/faster recovery. Still having to skip plays but noticeably fewer.
Also, found to have MUCH better breaths towards the end.
Other than that, feeling very strong and explosive and somewhat fast too, would so much love to have enough breaths to keep pushing all game.

In other news, my boosts arrived, can't wait to test them. Funny incident when picking them, for you minimal shoe junkies: desk girl had problems finding them, i see her searching envelopes, i say to her "it is shoes" and she is like "oh, i saw the package weight on the tracker and thought it is too light to be the shoes so i skipped them!" ;D
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vag

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Re: Age vs Vertical
« Reply #3527 on: May 07, 2018, 05:41:22 am »
0
5 May 2018

Bodyweight@session : 87kg , was above 86 a lot this year but haven't reached 87 since April 2016. nice.
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg
8@100kg
8@110kg

HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 )
Forgot them.

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand

PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
-No time, skipped.

Didn't do this workout last week so stayed at same weights. Everything was ultra solid, almost easy. Upping them all next week.


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vag

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Re: Age vs Vertical
« Reply #3528 on: May 08, 2018, 05:10:52 am »
+1
7 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Improvement. 70kg now easy. 80 still hard but not near failure anymore.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , ( -2 reps )
-Very strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs
-Strong, first sets now too easy.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Strong.

Starting to feel i really added some strength and mass with this controlled eccentric scheme. Tempted to do some 1/3/5RM tests with normal tempos to see where i am. Maybe next week. Gonna keep it up all May, maybe half June too, then probably switch orientation to leaning out till end of July.
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vag

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Re: Age vs Vertical
« Reply #3529 on: May 10, 2018, 06:04:05 am »
+2
8 May 2018

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

First running session in tempo 9 boosts. They are very lightweight for me, love them. 100% boost, frim+plush at the same time, magic.

RUN 2.5km @ 14m31s ( -28s ):personal-record:
2km split : 11m34s ( -25s ):personal-record:
Second km time = 5m46s ,  :personal-record:
-Glutes and VMOs started cramping @around 1.5-2km but still got some nice PRs.

Then, without stopping:
Walk 500m.
SPRINT 500m @ 2m6s ( -1s ):personal-record:
Walk 500m
SPRINT 500m @ 2m7s ( -10s )
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.4kmh ( -1.1kmh )
Max pace : 4m8s ( +17s/km )
-Still gasing out at 500m sprints. PRed first run and improved 2nd a lot. But max pace and max speed where worse last time.
Maybe i should go easy on the warmup run next time and see how much i perform at them.

TOTAL : 5km in 35m12s



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vag

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Re: Age vs Vertical
« Reply #3530 on: May 12, 2018, 06:37:02 am »
+2
11 May 2018

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

RUN 2.5km @ 14m7s ( -24s ):personal-record:
2km split : 11m22s ( -12s ):personal-record:
Fastest km time = 5m41s ( -5s ):personal-record:
-Fast, room for more, very nice.

Then, without stopping:
Walk 500m.
SPRINT 500m @ 1m59s ( -7s ):personal-record:
Walk 500m
SPRINT 500m @ 1m58s ( -9s ) , breaks the  :personal-record: of the previous run.
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
Max speed :14.8kmh ( +0.4kmh )
Max pace : 4m2s ( -6s/km )
-Much improved endurance during the 500m sprints. There goes the 2 minutes milestone. And broke it on second run too, by a second faster also!
Something wrong with max pace measurement. How can it be over 4m/km when the 500m time was below 2 minutes? Unless if if the first part that i go all out is not long enough to count it as pace. So like 100m well below 4m/km pace, not counted, 400m above 4m/km, counted.
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

TOTAL : 5km in 36m15s


« Last Edit: May 12, 2018, 06:38:37 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3531 on: May 13, 2018, 01:08:12 pm »
+2
12 May 2018

Bodyweight@session : 87kg
Soreness : none
Injuries/aches : none

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
-Nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
8 each leg @ 20kg each hand ( +2 kg per hand )
-Strong.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
10@20kg each hand ( +2 kg per hand )
8@20kg each hand ( +2 kg per hand ) , ( -2 reps )
-Strong.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier but not ready to up.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs ( +10 lbs )
-Strong.

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LBSS

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Re: Age vs Vertical
« Reply #3532 on: May 13, 2018, 07:00:35 pm »
+2
love those 20 second PRs from one day to the next  ;D
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: Age vs Vertical
« Reply #3533 on: May 13, 2018, 08:00:35 pm »
+1
Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

vag

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Re: Age vs Vertical
« Reply #3534 on: May 14, 2018, 05:47:41 am »
+1
love those 20 second PRs from one day to the next  ;D

Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds.  ;D



Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!
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adarqui

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Re: Age vs Vertical
« Reply #3535 on: May 14, 2018, 10:19:29 pm »
+1
love those 20 second PRs from one day to the next  ;D

Haha, yes, they are obviously not PRs of running but of getting to know my lungs and/or lactate thresholds.  ;D



Anyway, an exhausting workout but full of PRs again. Being a noob runner is cool, so easy and fast to improve!

yup! and being intermediate/advanced, harder to improve but SO MUCH stuff to improve. the amount of stuff you can attack/try to PR is endless.

I am amazed that you guys can keep that hard run pace for 15-20 minutes, 2 minutes of a 500m sprint are enough to make me wanna rage quit currently haha!

hah. ya it's about slowly callusing yourself to the quit voices. that's all it really is. the physiology of it is important, but the quit voices are the real battle. I mean i've wanted to quit badly during a mile, and held on for another, or even a few more .. happens rarely but sometimes you just refuse to give in, and it ends up working out & you really surprise yourself. I can't do it all the time but, it's interesting what can happen in a race setting. Some people can do it quite often (in training & races), those are the ones who reach freak level.

 :ninja: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3536 on: May 15, 2018, 06:22:18 am »
+3
14 May 2018

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

-RUN 2.5km @ 16m20s
-Walk 500m.
-SPRINT 500m @ 2m3s
-Walk 500m
-SPRINT 500m @ 2m0s
Walk 500m
-RUN 2km @ 13m25s

Gonna stop posting each and every split difference from last session since i post tracker pics anyway, will only mention PRs.
Went easier on warmup 2,5km because i planned to run again at the end. Happy how mid 6 is now my relaxed pace.
Failed to PR 500m sprints but PRed max speed ( 15,7kmh ),  :personal-record:
Also PRed : total distance, total duration, total calories, fastest pace,  :personal-record:  :personal-record:  :personal-record:  :personal-record:

TOTAL : 7km in 49m30s

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vag

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Re: Age vs Vertical
« Reply #3538 on: May 16, 2018, 06:33:47 am »
+3
^^^ adarq says, forum does!  ;)



15 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Same weights with last time. Can't up 80kg at that tempo. I will up the previous set weights.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg
8@65kg
-Same with last time here too. Some better tempo control maybe.

LAT PULLDOWN ( tempo 1:1:3 ):
10@120lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@140lbs ( +10 lbs )
10@150lbs ( +10 lbs )
10@150lbs
-Very strong.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg
12@BW+85kg
12@BW+85kg
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vag

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Re: Age vs Vertical
« Reply #3539 on: May 17, 2018, 06:05:35 am »
+3
16 May 2018

Bodyweight@session : ?
Soreness : chest, lats, glutes, abductors, quads, damn, wrecked!
Injuries/aches : none

-1KM WARMUP (jog+strides) @ 7m53s
-5KM TIME TRIAL : 28m 37s , HUGE  :personal-record: , previous was 31'05'', broke the 30' milestone and went under 29' too!!!  :ibrunning: :ibrunning: :ibrunning:

-1KM COOLDOWN (walk ) @ 10m34s

All 5KM splits below 6, awesome!
Also, set my starting 5KM point in such a way so that the last 750m of the last km would be all downhill. That was in order to destroy my 1KM PR , which i did, 5'18'' from 5'41'' ,  :personal-record: :ibrunning:

TOTAL : 7km in 47m5s


« Last Edit: May 17, 2018, 06:23:51 am by vag »
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