Author Topic: Age vs VO2max  (Read 960747 times)

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adarqui

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Re: Age vs Vertical
« Reply #3540 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 #3541 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

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: Age vs Vertical
« Reply #3542 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!!!
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: Age vs Vertical
« Reply #3543 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 »
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: Age vs Vertical
« Reply #3544 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 »
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: Age vs Vertical
« Reply #3545 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 #3546 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:
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: Age vs Vertical
« Reply #3547 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.
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: Age vs Vertical
« Reply #3548 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 #3549 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 »
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: Age vs Vertical
« Reply #3550 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!
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: Age vs Vertical
« Reply #3551 on: June 03, 2018, 12:23:31 pm »
0
2 June 2018

Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@100kg
8@110kg
8@120kg
-Awesome, great control and depth.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
9@BW ( -1 rep )
9@BW ( -1 rep )
9@BW ( -1 rep )
-Very strong.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
10@160lbs ( +2 reps )
-Very strong.

DB SHRUGS ( tempo 1:1:4 ):
12@28kg each hand
12@28kg each hand
12@28kg each hand
-Very strong.

So i upped eccentric tempo from 3 to 4 to this workout too but i got everything except 1 rep at 3 last dips sets. Awesome!!!
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: Age vs Vertical
« Reply #3552 on: June 04, 2018, 06:29:47 am »
+1
3 June 2018

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

RUN 6km @ 42m 37s

Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.
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: Age vs Vertical
« Reply #3553 on: June 04, 2018, 07:22:43 pm »
+1
3 June 2018

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

RUN 6km @ 42m 37s

Intention was a recovery/blood flow session, so went super slow and relaxed. Goal was 7m/km which i nailed, although GPS went off so i had no readings, i can now AREG pace well.
Run was super easy, actually fun. Didn't feel tired at any point and had to actively try not to pick up the pace. Could go like this for much more distance, but haven't run for a while so kept it light.

great stuff. one of the best ways to run, slow/relaxed & enjoying it. :highfive: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3554 on: June 05, 2018, 04:30:21 am »
+2
4 June 2018

Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg ( +1 rep )
-Really impressed with form & control. Those were some beautiful and strong squats.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
8@50kg
8@50kg
-Bye bye flat bench, welcome incline. Wow, 50 kg here are much harder than 60 kg at flat. Maybe just the getting used to it, we'll see.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
6@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
7@BW
6@BW
-So decided i grinded enough with the machine, time to bring back the real stuff. Slow pullup eccentrics is a bitch though, driving lats and arms to failure very fast and easy!

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.
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?