Author Topic: Age vs Vertical  (Read 230104 times)

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vag

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Re: Age vs Vertical
« Reply #3720 on: March 13, 2019, 06:24:52 am »
+1
12 March 2019

Bodyweight@session : ~84,5kg
Soreness : quads still fried
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Solid, back to pre-ski status.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-Solid here too. But can't add, 18s seem too much. I am progressing ROM/slow execution for now.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
9 each hand @ 16kg
-Harder than last week.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Easier than last week. But still can't up.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Ok.

Need more frequency. Need to run. Come on, step it up!!!
woot

vag

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Re: Age vs Vertical
« Reply #3721 on: March 15, 2019, 07:25:02 am »
+1
14 March2019

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

DEAD HANG PULLUPS:
10@BW
9@BW ( -1 rep )
8@BW
8@BW
-Weak for some reason.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Weak here too, that load was getting easy and this time it was a struggle.

DIPS:
12@BW
12@BW ( +1 rep )
11@BW ( +1 rep )
11@BW ( +1 rep )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Very strong, easiest ever here, can up.

SLANT BENCH LEG RAISE:
23@BW
23@BW ( +3 reps )
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
25@BW ( +5 reps )
25@BW ( +5 reps )
20@BW
-Very strong.

Weak back, strong triceps & core. Weird.
woot

vag

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Re: Age vs Vertical
« Reply #3722 on: March 18, 2019, 06:56:52 am »
+1
16 March 2019

Bodyweight@session : ~84kg
Soreness : lats and abs, minor
Injuries/aches : none

SQUAT:
10@70kg
10@70kg
10@70kg
10@70kg
-Improved but still not where it was before ski. Not happy with depth. Considering changes ( get load down, go to full squats again, maybe front squats? ).

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Harder than last week actually.

SEATED LATERAL RAISE MACHINE:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
-Very nice.

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-I think i can finally up.
woot

vag

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Re: Age vs Vertical
« Reply #3723 on: March 19, 2019, 05:45:18 am »
0
18 March 2019

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

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very solid, could up, next time.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-I can up here too.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
-Ultra hard for some reason.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Best so far. Still challenging though.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Ok.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Strong.

MUST.START.RUNNING.
« Last Edit: March 20, 2019, 06:08:57 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3724 on: March 20, 2019, 06:08:33 am »
+1
19 March 2019

Bodyweight@session : ???
Soreness : still some quads , abs, very little chest shoulders and biceps
Injuries/aches : none

RUN 5KM @ 29m

Awesome! Again detrained, first cardio activity since ski trip ( 3 weeks ago ), only second run of the year. Wasn't even going max, it was close to max but it was consciously buffered the whole time. Even in the end that i picked up the tempo, i deliberately kept it from max. Id say it was 90%-95%.
Very happy about this, ~28 minutes was my PR when i dropped the ~25' race , so throwing an easy random 29 out of nowhere makes me optimistic about going (well) below 25 before summer.

:ibrunning: :ibrunning: :ibrunning: :ibrunning: :ibrunning:

woot

vag

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Re: Age vs Vertical
« Reply #3725 on: March 22, 2019, 06:27:33 am »
+1
21 March2019

Bodyweight@session : ~84kg , bleh
Soreness : quads and calves from running. some abs
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
9@BW
8@BW
8@BW
-Wasn't feeling it. Wanted to be stronger. Second workout without progress.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Solid, stronger than last time. But not ready to up.

DIPS:
12@BW
12@BW
11@BW
11@BW
-Same with pullups, got the reps but wasn't feeling as strong as i wanted.

TRICEPS ROPE PUSHDOWN:
12@100lbs ( + 10 lbs )
12@100lbs ( + 10 lbs )
11@100lbs ( + 10 lbs ) , ( -1 rep )
-Finally upped. Damn it got very hard @100.

SLANT BENCH LEG RAISE:
25@BW ( +2 reps )
23@BW
20@BW
-Very strong.

45 DEGREES BACK EXTENSION:
15@BW+5kg ( +5 kg ) , ( -10 reps )
15@BW+5kg ( +5 kg ) , ( -10 reps )
14@BW+5kg ( +5 kg ) , ( -6 reps )
-Woot, weighted back extensions now, spine looks strong!

Weaker than what i wanted on the core lifts. Was coming off a bad sleep and very tiring day though.
« Last Edit: March 22, 2019, 06:29:18 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3726 on: March 26, 2019, 06:54:41 am »
+3
23 March 2019

Bodyweight@session : ~83kg  ,whaaaaat???
Soreness : lats and abs, minor
Injuries/aches : none

FRONT SQUAT:
8@20kg
8@30kg
8@40kg
5@50kg
ATG BACK SQUAT:
10@40kg
10@50kg
5@60kg
-So i tried front squats that are supposedly better for back. They were much more upright, alright, but i felt more tension in my back.
Then i decided its been long enough to try full squats again. Win, they were very solid and with no bugging/stress at all.
Alright, im back at them, will slowly and carefully progress them, but im back.

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Nice, legs were dead from the big volume of squatting tryouts but still got them well.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.

SEATED LATERAL RAISE MACHINE:
12@27,5kg
12@27,5kg
12@27,5kg
-Very strong, can up.

STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs ( +10 lbs )
15 each side @ 40lbs ( +10 lbs )
13 each side @ 40lbs ( +10 lbs ) , ( -2 reps )
-The damn machine has 10lbs increments. Would prefer to do 35lbs. 40 was very challenging, but i did well anyway.
woot

vag

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Re: Age vs Vertical
« Reply #3727 on: March 27, 2019, 10:07:14 am »
+3
I am switching workout plan. Bored of this old one, want to raise focus in running, plus it needs update with the back improvement ive had:

  • Gym days cycle will be two days. If i need to do more than two in a week then i will just redo day 1 etc
  • Bringing back the 'old' scheme for those gym days: Main leg , assistance leg, push, pull.
  • Keeping the core training
  • Goal of 3 running sessions per week, hoping for 4.

Gym day 1 :
ATG BACK SQUAT : ramp up sets of 8 until i can't do 8 super solid reps.
DB LUNGE : 3x12
BENCH PRESS : 4x10
DEAD HANG PULLUPS : 4xF
WEIGHTED CRUNCH MACHINE : 3x20
WEIGHTED BACK EXTENSION MACHINE : 3x20

Gym day 2:
ROMANIAN DEADLIFT : Ramp up ultra solid deep sets of 8 reps.
BSS : 3x12
DIPS : 4xF
DEAD HANG CHINUPS : 4xF
SLANT BENCH LEG RAISE : 3x20
45' HYPEREXTENSIONS : 3x20

8) :headbang:

So ideally it would go like
Monday : Gym day 1
Tuesday : Run
Wednesday :Gym day 2
Thursday : Run
Friday : rest? redo gym day 1? run?
Saturday : rest? redo gym day 1? run?
Sunday : rest ? run?
Monday : gym day 2
etc

Some bad news:
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K  - 4'30'' 1km split.
woot

vag

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Re: Age vs Vertical
« Reply #3728 on: March 28, 2019, 04:58:50 am »
+3
27 March 2019

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

RDL:
10@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
5@80kg
-Very strong. Expected weaker. Ultra solid. Also deep, bar well bellow knee, mid chin level.

BSS:
-Skipped, did't want to fry my untrained pchain bc of that race on Sunday.

BENCH PRESS:
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
10@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg ) , ( -2 reps )
-Very strong.

DEAD HANG PULLUPS:
10@BW
8@BW ( -1 rep )
7@BW ( -1 rep )
7@BW ( -1 rep )
-The cost of doing those as third exercise vs prime ( first ).

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Strong.

SEATED BACK EXTENSION MACHINE:
-Skipped. Wanted to see the clear RDL effect on spine.
woot

vag

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Re: Age vs Vertical
« Reply #3729 on: March 29, 2019, 07:57:03 am »
+2
28 March 2019

Bodyweight@session : ???
Soreness : fried hamstrings , medium sore abs, some sore chest and lats
Injuries/aches : none

RUN 6KM @ 36:03

Awesomeness again. Was too sore at hamstrings and abs, so chose to go just a click faster than comfortable. That landed around 6'/km which is amazing for me. Looks like there is some strong memory in running, much stronger than weights. Picked up the pace at 5th km ( but not even close to max ) to just prove myself i can break 30mins 5km at will now, which happened indeed. Even 6th km which was supposedly done 'slow-ish' was still 6'15''.
Lets see how this goes this year, very interesting so far.


« Last Edit: March 29, 2019, 10:58:43 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3730 on: March 31, 2019, 01:14:40 pm »
+2
30 March 2019

Bodyweight@session : ~85kg
Soreness : hamstrings still quite a bit. also some abs and calves
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg ( +3 reps )
4@70kg ( extra set )
-Great

DB LUNGE:
-Skipped. Wamt some leg freshness for Sunday's race.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strong and solid.

DEAD HANG CHINUPS:
8@BW
8@BW
8@BW
8@BW
-Hard, havent done those for months. Very solid though.

SEATED STATIONARY BIKE:
25 minutes, ~12km
Low impact, nice and easy, just wanted a good blood flow and a cardio stimulus equal to tomorrow's 5km race.
woot

adarqui

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Re: Age vs Vertical
« Reply #3731 on: April 01, 2019, 12:08:13 am »
+1
Thought the spring major running event ( similar to the one i did in Autumn ) was end of April, it is 14 April and the registration is over. FFUUUUUUUUUUUUUUUU

ahhh that sux.

Quote
Im probably running a small 5K event this Sunday but not prepared at all for it.
So unless i find other events, it will be just a personal battle until October. FML.
Goals until end of July : 25-ish 5K at my course ( which reflects to ~23-ish race ) - sub-hour 10K  - 4'30'' 1km split.

you do the 5k today?

hopefully the hamstrings healed up a bit more lol, racing with sore hamstrings (and especially quads) sucks.

pc!

vag

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Re: Age vs Vertical
« Reply #3732 on: April 01, 2019, 09:13:19 am »
+3
^^^ Race was yesterday ( Sunday ), AM, about 20 hours after this last logged workout. Squats & easy long bike worked. Hamstrings were fine. Not sure about quads, they felt fine, they got fried during the event but still not sure how much of that was from the squatting and how much from the event itself, read log and see graph below:

31 March 2019

RACE DAY:

4.47km @ 23:20 ( watch time, electronic time not yet published, waiting. )

That was one weird course. First of all, who designs a 5K race to be 4.5km? Besides that, it had a lot of downhill ( which i knew ), but also some serious uphill parts.
First 400-500m was uphill, for a total rise of 30-40m. Didn't know that. I was at around 5'20''/km at the beginning, too fast, slowed down to around 6'/km to reach around 5'50'' average on top.
Then until ~3km it was mostly downhill ( only a small 100-200m uphill section but not too steep ). I was doing those downhill parts at 4:5x ( PR level ).
A little after 3K there was this 100-200m steep uphill part ( 20m rise or more in 100-200m ). That was a killer.
Then the remaining, around 1km, was intense downhill ( 50m + drop ). Logged a couple of PRs there, last 500m @ 4'47'' pace , max pace 4'25''.
Overall weird, didn't know how to handle those long downhills. I ended up kinda braking. Now ( next day ) shins are destroyed, very sore glutes and abs too.
I imagine i should have opened the stride length and try to float fast through the downhill sections, tried it but couldn't make it, felt i was going too fast to handle.
You can see the 3 uphills clearly at the graph below ( and their impact on speed ). Looks like a struggle, building up speed a downhills, hitting a wall at uphills, restart lol.

Was fun overall. If i get more experienced in handling downhill i might record some serious PRs there next year. Rare chance to record a sub 20 'official 5K race time' even if it's 4,5 actually, lol



« Last Edit: April 01, 2019, 12:29:56 pm by vag »
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adarqui

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Re: Age vs Vertical
« Reply #3733 on: April 03, 2019, 11:58:59 am »
+1
damn that sounds like a fun & tough course lmfao. good work!

i like to just relax on the downhill, ie not trying to accelerate, not trying to slow down, just right there in the middle letting gravity do the work. so i go harder uphill, neutral downhill.

and ya, shins/quads/knees can get wrecked going too fast downhill. you don't really feel the affects of it at the time, but later on in the race you def can, and certainly the next day(s).

pc!

acole14

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Re: Age vs Vertical
« Reply #3734 on: April 03, 2019, 11:29:12 pm »
+2
I know how you feel with the race distance getting messed up. My best '5K' was sub-20 (~18m35s or so), but the course was 300m short. I'm sure I could have still slipped under but I'll never know... :'(

From my n=1 cross-country experience (and when I did hill training for sprints), as adarq said^, the middle ground is where you want to be for downhill: too much braking and my knees/quads got sore, and as downhill running is overspeed running, running too fast will wreck your hamstrings in a way you probably don't want for a long XC run. For short uphill stretches(~200-400m), I found it was actually less painful (and probably less calories burnt perhaps) to accelerate up the hill hard and maintain that momentum for as long as possible to get over it faster, than just running my regular pace, if that makes sense. I always saved up my bursts for the start of the hills, and then mostly free-wheeled on the downhill.