Author Topic: Age vs VO2max  (Read 960587 times)

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adarqui

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Re: Age vs Vertical
« Reply #3585 on: July 16, 2018, 02:36:01 pm »
+1
great work man! going fast is brutal but fun occasionally, hah.

vag

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Re: Age vs Vertical
« Reply #3586 on: July 19, 2018, 11:44:11 am »
+1
This week went even worse. More work and more life. And now im off for a short 4 days summer holiday. FML.
Back on rack on Monday hopefully, cheers!  :lololol:
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 #3587 on: July 26, 2018, 05:54:15 am »
+2
Back on rack on Monday hopefully, cheers!  :lololol:

LOL not!!!

25 July 2018

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@20kg
10@40kg
10@50kg
10@60kg
6@65kg
15@50kg

INCLINE BENCH DB FLY:
4x12@10kg each hand

BICEPS BB CURL:
10@20kg
10@30kg
10@35kg ( that has to be a PR )
7@40kg  :personal-record:
15@30kg

DB HUMMER CURL:
4x12 each hand @ 10kg

So i haven't lifted and run for 10 days again. And Saturday im off for 3 weeks. Decided to just go bb style for the remaining four days, then see what i can save during holidays, maybe some runs and some swimming and some BW stuff.
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 #3588 on: July 27, 2018, 06:28:00 am »
+3
26 July 2018

Bodyweight@session : ~84,5kg
Soreness : chest and biceps, of course
Injuries/aches : none

WIDE GRIP LAT PULLDOWN:
10@120lbs
10@140lbs
10@160lbs
10@180lbs
4@200lbs  :personal-record:
15@140lbs

BENT OVER DUMBBELL ROW:
4x12 each hand @ 20kg

TRICEPS PUSH DOWN:
10@130lbs
10@140lbs
10@150lbs
10@160lbs  :personal-record:
6@170lbs  :personal-record:
15@140lbs  :personal-record:

Z-BAR SCULL CRUSHERS:
4x12@20kg
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 #3589 on: July 28, 2018, 03:44:22 pm »
+3
27 July 2018

Went for a superslow run for a good bloodflow recovery session. Wanted to do 10km to break lifetime PRs of distance and duration.
Legs and lungs were ok for it but upperbody wasn't. Everything was sore, even abs, and they all hurt with each stride.
Sucked it up, kept the 7m30s km pace that i had as target , did 6km in 45 minutes and called it a day.

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 #3590 on: July 30, 2018, 03:30:27 pm »
+4
28 July 2018

Bodyweight@session : ~83,5kg
Soreness : more or less everything but medium
Injuries/aches : none

SQUAT:
10@20kg
8@40kg
8@50kg
8@60kg
6@70kg
12@50kg
-Squat gets rusty sooo fast. Max was 6@70, 20 days ago i did 7@80 ATG with a 4 tempo eccentric. FML

RDL:
12@50kg
12@60kg
12@70kg

BB OHP:
10@20kg
10@25kg
10@30kg
10@35kg
5@40kg
12@30kg

DB LATERAL RAISES:
4x12@10kg each hand

-Logging this 3 days later, legs are still toasted. Mostly glutes and hamstrings. Problems walking etc lol.
Anyway that's all for this season, have a good summer everyone and catch you back in September!
 :almostascoolasnyancat: :lololol:
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 #3591 on: August 22, 2018, 08:25:59 am »
+2
Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.
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 #3592 on: August 24, 2018, 06:22:05 am »
+1
Aaaaand, here we go again!!!  :headbang: :highfive: :strong: :ibsquatting: :wowthatwasnutswtf: :almostascoolasnyancat:

23 August 2018

Bodyweight@session : 84,5kg
Soreness : none
Injuries/aches : none

ATG SQUAT:
10@20kg
8@40kg
4@50kg
5@60kg
5@60kg
5@60kg
12@45kg
-LOL ultra rusty. Amazing solid form but wasn't even able to get my goal of 15reps with... 45kg!

BENCH PRESS:
10@20kg
8@40kg
4@50kg
5@60kg
5@60kg
5@60kg
15@45kg
-Ultra rusty here too, felt big stress in my palms holding the bar lololol. Pretty strong for this phase though.

DEAD HANG PULLUPS:
7@BW
5@BW+5kg
5@BW+5kg
5@BW+5kg
7@BW
-Impressed myself here, very strong, ultra solid ROM and descent control.

Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!
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 #3593 on: August 24, 2018, 12:06:10 pm »
+1
Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.

welcome back ;d

i like the running goals. :ibrunning:



Quote
Already sore all over the next morning that i am logging this, uh oh, this is gonna be a hard DOMS weekend!!!

eek. DOMS sucks. :-\

vag

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Re: Age vs Vertical
« Reply #3594 on: August 27, 2018, 04:31:44 am »
+1
^^^Thanks, good to be back. Long term goals are till the end of the season, which is next July.

25 August 2018

Bodyweight@session : ~84kg (AM)
Soreness : chest, lats, shoulders, biceps, triceps, abs, glutes, hamstring, abductors, quads (mostly VMOs ) , all around 4/5, hell!!!
Injuries/aches : none

LEG PRESS:
15@100lbs
15@200lbs
15@240lbs
15@280lbs
15@300lbs
-Light, deep and controlled, did those to make DOMS go away. In retrospective, it actually worked.

RDL:
8@60kg
8@60kg
8@60kg
-Went easy. Super deep/solid/controlled. Unfortunately now (48hrs later) i have serious hamstring DOMS , FML.

BB OHP:
5@35kg
5@35kg
5@35kg
12@30kg
-Nice.

DEAD HANG CHINUPS:
8@BW
7@BW
7@BW
CHINUP GRIP LAT PULLDOWN : 12@140lbs
-Chest lats and abs hurt too much and sabotaged those.

Ok, I'm liking this 3x5+high-rep-finisher. Gonna progress it nice. Now gotta start running, was supposed to run Friday and Sunday but went out both nights, fuck you summer 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: Age vs Vertical
« Reply #3595 on: August 28, 2018, 05:37:56 am »
+3
27 August 2018

Bodyweight@session : ???
Soreness : hamstrings very much, glutes and lats medium, shoulders minor.
Injuries/aches : none

Was torn between going to the gym or running. Mondays are supposed to be gym but:
1) Hamstrings were too sore to allow a good (planned) squat workout.
2) I said:
Focus will be running, better lose a weights day than a running day.

So went for a run.
5.5km at a comfortable ( neither slow nor pushing, just comfortable ) pace , which landed on 7mins/km. Not bad at all, as a time and as a feel, considering the 1 month off and the DOMS.
Then 500m cool-down walk.

Total : 6km in 42'46''

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 #3596 on: August 29, 2018, 06:22:00 am »
0
28 August 2018

Bodyweight@session : 84,5kg
Soreness : still some hamstrings from RDLs, also some glutes and quads from running, wtf!
Injuries/aches : none

ATG SQUAT:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@45kg ( +3 reps )
-Nice progress but i wanted a better feel.

BENCH PRESS:
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
15@45kg
-Got all reps with 62,5kg but they were disappointingly hard. Couldn't add reps at the drop set either.

DEAD HANG PULLUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW ( +2 reps )
-Nice.

So i got my planned reps/sets but feel wasn't the one i was expecting. Maybe still adapting. Also very bad sleep time the last 2 days, 4am or so.
Probably a little bit of both, no big deal/rush anyway, it is still too early.
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 #3597 on: August 31, 2018, 05:32:37 am »
+3
30 August 2018

Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none

1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball!  :P  :ibjumping:
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 #3598 on: September 01, 2018, 10:56:44 am »
0
30 August 2018

Bodyweight@session : ???
Soreness : some mild here and there, like everywhere but mild, id call it systemic DOMS lol
Injuries/aches : none

1½ hours full court basketball.
WRECKED , absolutely wrecked!!! No subs so it was 90 minutes nonstop after what, 3 months?
Endurance was bad, but not as bad as i expected. Strength was good, speed was ok. But body was not ready for that. Now ( next day ) it feels like i was run over by a truck or sth.
Oh well, ballers gotta ball!  :P  :ibjumping:

hah. man you must feel wrecked. DOMS on DOMS.

vag

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Re: Age vs Vertical
« Reply #3599 on: September 03, 2018, 05:21:33 am »
+2
hah. man you must feel wrecked. DOMS on DOMS.

Lol yes it is getting ridiculous. Whenever i am about to adapt to sth, i add sth else. Squats, then RDLs, then running, then bball, now lunges. I am in a mild pain DOMS for 10 days straight now but im just sucking it up. Hopefully (normally) it ends this week.



1 September 2018

Bodyweight@session : ~85,5kg , fake , freshly-and-well fed
Soreness : no specific doms, just this bball 'systemic' doms, every muscle semi-sore-semi-numb, you know
Injuries/aches : none

RDL:
8@65kg ( +5 kg )
8@65kg ( +5 kg )
8@65kg ( +5 kg )
-Ultra solid. Kinda too easy but will stick with this at everything, stay low at weights and progress keeping ultra solid form.

DB LUNGES:
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
8 each leg @ 12 kg DB each hand
-Ultra solid here too, ROM, descent control, posture, everything. 2 days later , butt = WRECKED!!!

BB OHP:
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
5@37,5kg ( +2,5 kg )
15@30kg ( +3 reps )
-Strong!

DEAD HANG CHINUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW
-Very nice here too, notably good descent control at weighted sets.
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?