Author Topic: Age vs Vertical  (Read 210892 times)

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adarqui

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Re: Age vs Vertical
« Reply #3540 on: May 17, 2018, 09:29:36 pm »
+1
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



bro. seems like you are GOING IN on this running stuff.

I see a 5k race in your future with a top3 age group.

solid PR's!

vag

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Re: Age vs Vertical
« Reply #3541 on: May 18, 2018, 06:22:59 am »
+1
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.



17 May 2018

Bodyweight@session : 87kg
Soreness : minor to medium soreness all around, upper and lower
Injuries/aches : some light back pain (?) and some upper foot pain again, light too.

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
8 each leg @ 20kg each hand
8 each leg @ 20kg each hand
-Nice.

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

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Easier+more solid, ready to up.

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

Same weights/reps everywhere but better control. Strong.

Also, I am wrecked!!! Body is about to give up, tons of systemic fatigue, muscle soreness, various aches etc. Fuck it, it will adapt!  :P

woot

adarqui

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Re: Age vs Vertical
« Reply #3542 on: May 19, 2018, 10:43:54 pm »
+2
Thanks Andrew. The plan has always been that if (when) i decide that the explosive journey is over, meaning it isn't worth the trouble training when you can't improve, to switch to running.

cool! you might surprise yourself eventually with running too. You can end up putting in tons of slow miles, and still remain explosive. Alot of it is a mindset. We developed that mindset for many years with hard training for vert/dunking etc. So, when you want to "turn it up" with running or even jumping, you pretty much can. I feel like I could still get my SLRVJ up pretty good, even with these thousands of miles i'm putting in, and doing crazy slow + long running sessions etc. I really don't feel like it hurts my explosiveness much. I mean I hit 18mph 2 days after running a total of 4 hours. Those fast twitch fibers are always there for life or death situations (evolution context), can't make them disappear. So, it then just becomes a matter of recruiting them.

FWIW I don't jump because I don't want to derail my running. It's also why I barely do anything else: I just run/sprint (run fast). I rarely actually sprint, but plan on trying to incorporate it more. I haven't been on my toes much at all in the last year, actually sprinting. Only recently I did a few. It's crazy how I can "run" 18 mph... When I was more explosive & not running nearly as much (and jumping/lunging etc), my max was 18.3, full out 100% MAX EFFORT sprint - pulling my hamstring. Lately i've hit 18.6 using running form lmao. Kinda nuts. I feel like with sprinting form I can def get over 20 mph. Would love to achieve that. Seems fast. lol.

Anyway, sprinting satisfies the explosive itch. So even if you transition to running completely at some point, fast running or explosive sprinting can always fill that void. Feels great & is fun af.

runlife will probably end up making you healthier/leaner/lighter than dunk/jump life too.

;d

Quote
I suppose i could get some decent placings in my age groups if i get down to it, i am currently 191lbs , aroudn 15% bodyfat and still smoking. Rooms for progress are huge.

yup!

getting those W's becomes addicting too.. :D


Quote
The thing is, i can't relate to that endurance running yet. It is more of a torture than a pleasure. I mean, a volume squat workout is a torture too, but there i get pleasure doing it, not only at the end. With 5K, i get some pleasure at the end for achieving the struggle, but none at all during the struggle. And it is too long to struggle for 20-30 minutes. 1mile and 2km are fine though, i can go on a hard run for 8-10 minutes and i feel nice doing it too. Oh well, we'll see.

it's torture whenever you go hard, no matter what ability you are. If you keep it comfortable, it's pretty enjoyable IMHO. But, whenever you push your current limit, it's always torture. If you're comfortable, then it's comfortable. My goal is to get so fast that I can just win most races comfortably, not hurting at all. Just go out, have fun, fly, and not battle torture. Then in key races, battle torture. Point being, at some point what was once torture, now becomes moderate/easy. Once it's in the easy category, it's fun. The ability to "run easy" for a long time (1+ hour etc) comes eventually and feels great. Feel so good afterwards.

My favorite runs are my ~3 (or more) hour ones. There's something unique about it, that I feel in my lungs afterwards & the day after etc. Feels like I cleaned out my lungs, heart, body etc. I usually have great workouts following those sessions too, just seems like I "open my lungs up".

But ya, the end result of a race, hard workout etc, that's the gratifying part. When you're in it, if you're being pushed or pushing your limits, it's brutal, even for elites. There's absolutely no comparison with jumping etc, totally different hah. The only comparison is like you mentioned, in the training. Even then though, dunk/jump training is far more "enjoyable" from a "lots of cool shit to do" perspective. IMHO, not nearly as fun as just zoning out and being able to run forever though. I'll take that any day. hah.

peace!! :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3543 on: May 21, 2018, 06:06:23 am »
+1
^^^ Good stuff. Agree/relate to all you said. Key point would be that run life gets you more lean/fit than dunk life. That's why i started. Strength training has you lifting heavy, lifting heavy has you eating big and being unrecovered for some time and im trapped to that circle, maybe its a bit false mindset too from my side but im trapped. Interval sprints/fast runs look like the bridge to those two worlds.
About the struggle, i feel it, going 30 seconds slower than race pace is cool and easy. But then its not really training/improving. Part of this running thing is always pushing the limits. Not only to get faster, but to train pushing the limits per se, enduring the struggle, like pain tolerance training in fight sports. This is the one I cant relate to, i hate it. Only thing that keeps me are the tracker notifications every km confirming im on PR pace. Oh and that if i get faster, the struggle will be shorter. Oh well, we'll see.
Fun days coming :ibrunning: :ibsquatting: :ibjumping:



19 May 2018
Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg
8@110kg
-Very solid. Concentric is now extremely fast even at top sets.

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid here too.

CHINUP GRIP 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.

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand
-Ready to up.

Very nice workout, really enjoyed it.
woot

adarqui

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Re: Age vs Vertical
« Reply #3544 on: May 21, 2018, 06:44:42 pm »
+2
^^ Also, don't always have to run hard to improve running speed. slow running is very effective at building the aerobic system. For the most part now, I run fast/hard like 2x/week (one speed, one race or another speed). The rest is light, slow running. The vast majority of my running is at easy effort. I've come to realize, that's the best from an injury/health perspective AND a performance perspective. Hard running is essential but, doesn't need to be done every session. Instead it can literally be 10-20% of your total running "sessions" and like 5% of your total running time etc. It's interesting but it works.

Also, i've been gearing up to bring back 2x/day sessions. Just more light running. Responded incredibly well to it last year. Been wanting to bring it back and see how I respond this time.

vag

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Re: Age vs Vertical
« Reply #3545 on: May 22, 2018, 05:57:37 am »
+2
For sure, i already did one of those long(ish) easy sessions too, i just don't have enough sessions for that, 3 weight days + 1 bball day leaves room for 1 to 2 running days per week where i do want to go hard at something, either a time trial PR attempt or the 500m sprints. I want to do a longer one very soon though, to try and enjoy it.



21 May 2018

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

-RUN 2.5km @ 14m2s ,  :personal-record: by 5 seconds
( 2km split = 11m14s ,  :personal-record: by 8 seconds )
-Walk 500m.
-SPRINT 500m @ 1m57s , :personal-record: by 1 second
-Walk 500m
-SPRINT 500m @ 1m53s ,  :personal-record: by 4 seconds on the above
Walk 500m

Max speed = 16.4kmh ,  :personal-record: by 0.7kmh
Max pace = 3m38s ,  :personal-record: by 10s/km

-Awesomeness! Not just in the PRs , where i destroyed everything, but mostly in the feel. First time i really felt a level up at running. Could keep up pace nice, could push it when tired much better.
The first 2.5km ( that i PRed ) were not even close to max, i was pushing just a bit more than comfortable.
Great feeling at 500m sprints too, after the hard start , when i gas out at around 300-350m, i could keep pushing a bit better than in the past. Felt i had more in me, 1m50s is feasible.

TOTAL : 5km in 34m25s

woot

vag

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Re: Age vs Vertical
« Reply #3546 on: May 23, 2018, 05:26:05 am »
+3
22 May 2018

Bodyweight@session : ~87.25kg ( season high )
Soreness : none
Injuries/aches : none

FULL SQUAT:
10@20kg
6@40kg
3@60kg
3@80kg
3@90kg
2@100kg
1@110kg
-No PR ( 120kg ) but i havent lifted 110kg since late 2015 so that's good.


BENCH PRESS ( tempo 1:1:3 ):
10@20kg
6@40kg
3@50kg
3@60kg
3@70kg
2@80kg , lifetime  :personal-record: , previous was 1@80
1@85kg , lifetime  :personal-record:  :highfive: :wowthatwasnutswtf: :o 8) :P
-Awesomeeeeeeeee!

WIDE GRIP LAT PULL-DOWN:
10@120lbs
6@140lbs
3@160lbs
3@180lbs
3@200lbs
2@220lbs , it think that this is also  :personal-record:

Wanted to break the volume/tempo scheme for a week, so arriving at gym I decided to (kinda) max out and milk some gains.
Wasn't even a true max day, wasn't hyped, wasn't caffed up, breaks before top sets were normal ( 2-3 minutes ).
Extremely happy with bench, even if its a useless lift. 80kg was always the impossible barrier, 1 rep in my whole life, and now i went beyond! Great!!!
woot

vag

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Re: Age vs Vertical
« Reply #3547 on: May 24, 2018, 04:38:23 am »
+2
23 May 2018

Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none

DEADLIFT:
10@20kg
5@60kg
3@80kg
3@100kg
3@120kg
1@130kg
1@140kg
-Same thing with yesterday, instead of volume RDL+lunges i went for max-out DL.
Very nice. Last time i deadlifted heavy was late 2016 (140 again ) , PR is 150 from mid 2015.
140 was not easy, no way i had a 2nd rep, but was the easiest 140 ive ever done. I had 150 in me too but didn't want to stress back that much out of nowhere.
Also, 3@120 ties 3RM :personal-record: which holds from 2012!!!

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand

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

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs

Same weights and reps with last time in all arms stuff but much better control/feel, might up them all next time.
« Last Edit: May 31, 2018, 07:42:57 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3548 on: May 25, 2018, 06:41:52 am »
+2
24 May 2018

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

1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.
Fitness FTW!  :ibrunning: :ibrunning: :ibrunning:
« Last Edit: May 25, 2018, 11:41:21 am by vag »
woot

adarqui

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Re: Age vs Vertical
« Reply #3549 on: May 25, 2018, 09:04:23 pm »
+1
24 May 2018

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

1½ hours full court basketball.
Incredible fitness improvement! Couldn't believe it, totally different feeling. Better breaths, faster recovery, everything better.
Not so unexpected: I haven't played for 3 weeks, while in between i went running 5 times ( 29km ).
Fitness FTW!  :ibrunning: :ibrunning: :ibrunning:

lmao nice!@$!@$

yea, running/sprinting related fitness improvements are awesome.

Quote
Still that's just scratching the surface of running. Can't wait to dig deeper, already planning to include shorter interval sprints and longer relaxed runs.

 :highfive:

vag

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Re: Age vs Vertical
« Reply #3550 on: May 29, 2018, 06:08:26 am »
+2
Was a national day off this Monday, a little too much life derailed me.
Here's the workout from Saturday:

26 May 2018
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@100kg ( +10 kg )
8@110kg ( +10 kg )
8@120kg ( +10 kg )
-8@120 is awesome. Last time i was better was July 2015 (5@140 , no slow eccentric).

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
8@160lbs ( +10 lbs ) , ( -2 reps )
-Very strong.

DB SHRUGS ( tempo 1:1:3 ):
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
-Haven't ever really progressed shrugs for some time like now, but oh well , 28s is  :personal-record:
woot

vag

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Re: Age vs Vertical
« Reply #3551 on: May 30, 2018, 06:59:53 am »
+1
29 May 2018

Bodyweight@session : ~86.75kg
Soreness : none
Injuries/aches : none

Back to volume+slow eccentrics. Decided to up the eccentric to 4 everywhere and see what happens:

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
5@80kg ( -3 reps )
-Surprisingly strong, expected to lose reps @70.

BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@60kg
5@65kg ( -3 reps )
-Same comment with squats, expected to lose a few reps @60 but was unexpected strong.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
6@160lbs ( +10 lbs ) , ( -4 reps )
-Very strong!

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
12@BW+80kg ( -5 kg )
-Used lower weight by mistake.

So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.
woot

adarqui

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Re: Age vs Vertical
« Reply #3552 on: May 30, 2018, 09:54:59 am »
+1
That's alot of TUT. I like it :D

Quote
So i can handle the lower weights pretty well with the increased eccentric tempo but not the money sets. Not sure if i will stick with it as it is or do a mixture, like slow tempo buildup, normal tempo max set, that looks like it would be very interesting.

i imagine you'd still feel pretty strong if you went normal at top set. all of that prior "control" (as part of a progression, not repeated work sets) should really prime you well for normal tempo.

good stuff. :ibsquatting:

vag

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Re: Age vs Vertical
« Reply #3553 on: May 31, 2018, 08:01:52 am »
0
^Yeah, this is fun. Will go for a while with eccentric tempo of 4 and then retest maxes.



30 May 2018

Bodyweight@session : 87kg
Soreness : chest, lats, legs ( mostly glutes ) , TUT comes with a price
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg

DB LUNGES ( tempo 1:1:3 ):
-Skipped, glutes were too sore to hit them again.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
UPRIGHT BB ROW: ( new exercise )
10@30kg
10@30kg
10@30kg
10@30kg
-Tried to do controlled tempo, was achievable until rep ~7.

DUMBELL LATERAL RAISES: ( new exercise )
12@8kg each hand
12@8kg each hand
12@8kg each hand
-No slow tempo here, normal reps.

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very strong.

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very strong.

Got all reps at RDL bis and tris despite upping the eccentric tempo to 4. Awesome!  :strong:
Switching my program to give a focus to lateral deltoids. Not for athletic reasons, i think they look disproportional underdeveloped compared to my biceps and triceps.
So replaced DB OHP with BB upright row and DB lateral raises. Will also switch BB bench to incline to keep some anterior deltoid work in.
« Last Edit: May 31, 2018, 08:03:27 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3554 on: June 01, 2018, 03:33:30 am »
0
31 May 2018

Bodyweight@session : ???
Soreness : traps, arms, hamstrings, chest, lats
Injuries/aches : none

1½ hours full court basketball.
Fitness still good. Felt a tiny bit worse, maybe because i didn't run last week, or maybe it was just the heat or the sore muscles or a bad day.
It is so fun to be able to play uptempo throughout the whole game. Salivating at the prospect of getting much much better ( which is easy, i am still unfit ).
Must go get it!
woot