Author Topic: Age vs Vertical  (Read 230194 times)

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vag

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Re: Age vs Vertical
« Reply #3735 on: April 04, 2019, 05:52:51 am »
+2
^^^ Thanks for the info guys. Yes, i think i was breaking more than i should at downhill, from being afraid i shouldn't go faster than i should. I got the idea right but didn't find the sweet spot. Hamstrings and knees were fine, quads felt tired but they were fine by the end of the day, but shins got destroyed just like you said adarq. The next 2 days they were seriously hurting. I am talking about real pain, almost making me limp. Acole i agree about uphills, that's what i intuitively do too i think, i give an effort burst at the beginning and then let it carry me to whatever pace it can.
Overall it was a fun and... different race, sth like x-country on asphalt lol. Definitely going again next year.



3 April 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : shins still hurt a bit but minimal now

RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
8@70kg
8@80kg ( +3 reps )
-Very strong. Extremely happy with back condition.

BSS:
-Damn it, this time i actually forgot them!

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

DEAD HANG PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Nice.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Thinking this ( or back extensions ) is an overkill on DL days. Thinking of replacing them with just woodchoppers and leave the crunches & extensions for squat day. Should add some planks at running days if possible. Will see.


woot

vag

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Re: Age vs Vertical
« Reply #3736 on: April 05, 2019, 05:29:41 am »
+2
4 April 2019

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, abs, lower back. All very mild, this allmost sweet DOMS
Injuries/aches : shins still a bit tender. >90% though.

RUN 6KM @ 40:36

Wanted to do a nice & easy 'recovery' run. Went at a pace that would be comfortable, resisted picking it up, actively slowed it down at downhill parts.
That landed at an average km pace of 6'45'', pretty cool. Wasn't taxing at all, could go for much longer distance like that.
Also very happy with pacing consistency, fastest km was 6'42'' and slowest was 6'48'' , very steady!
« Last Edit: April 05, 2019, 05:40:40 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3737 on: April 08, 2019, 10:23:33 am »
+2
6 April 2019

Bodyweight@session : ~85kg
Soreness : dont remember, i think nonw
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
6@70kg ( + 2 reps )
2@80kg ( extra set )
-Alright, 2 ultra solid ATG reps @80kg, very sweet. Gonna continue this, i missed low rep high intensity so much, Next stop : 1*BW.

DB LUNGE:
-Skipped again, dammit, gotta start doing them.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Strongest ever. I can try 22s next time if i feel good.

DEAD HANG CHINUPS:
10@BW ( + 2 reps )
10@BW ( + 2 reps )
8@BW
8@BW
-Nice.

STANDING CABLE TORSO TWISTS:
15 each side @ 40lbs
15 each side @ 40lbs
15 each side @ 40lbs  ( + 2 reps )
-Strongest ever here, nice.
woot

vag

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Re: Age vs Vertical
« Reply #3738 on: April 10, 2019, 04:19:49 am »
+2
9 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
8@80kg ( +10 kg )
6@85kg ( +10 kg ) , ( -2 reps )
-Awesome. 4 months ago i needed half a minute ( including much pain and frustration ) to get out of bed, now i am repping BW nice and easy. Grateful!
Could do all the reps @85 , or even @90, but i quit the minute i feel i am losing even a tiny bit of form. Going for AELS president  ;D

SMITH MACHINE BSS:
8 each leg @ 25kg
8 each leg @ 30kg
8 each leg @ 35kg
-Haven't done those forever so wanted to check weights. 35 felt too hard ( duh!) , will do all sets with 30 next time and move up from there.

BENCH PRESS:
10@57,5kg
10@57,5kg
10@57,5kg
10@57,5kg
-Very nice but need one more time before i do 60kg.

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

SEATED CRUNCHES MACHINE:
SEATED BACK EXTENSION MACHINE:
-Skipped those to do the switch i was saying ( wood-choppers at DL day, crunches & extensions on squat day )
woot

vag

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Re: Age vs Vertical
« Reply #3739 on: April 11, 2019, 05:52:31 am »
+2
10 April 2019

Bodyweight@session : ???
Soreness : hamstrings 2/5. glutes already fried, quads ( inner ) hurting too, BSS is a killer! chest and lats 1/5
Injuries/aches : none

RUN 6KM @ 38:51

Nice & easy 'recovery'/anti-DOMS run again. Pace was 'comfortable' again, this time it was hovering around 6'35''/km ( 10 seconds faster than last week ).
Picked it up at the last km to get the average below 6'30'' ( total under 39' ) , i did 5'55'' pretty easy. Awesome.
Also that was all done in bad weather, cold and windy, last 1.5 km was under rain too. Very happy to have my comfortable-sore-rainy-cold pace down to 6'30''.
woot

vag

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Re: Age vs Vertical
« Reply #3740 on: April 12, 2019, 06:31:53 am »
+3
11 April 2019

Bodyweight@session : ~84kg, unexplained low
Soreness : still glutes but less now, a little hamstrings, also some abs and traps (?!)
Injuries/aches : none

SEATED DB CURL:
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg
10 each hand @16kg

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg

DIPS:
10@BW
10@BW
10@BW
10@BW

TRICEPS ROPE PUSHDOWN:
12@100lbs
12@100lbs
11@100lbs

DB SHRUGS:
12@22kg each hand
12@22kg each hand
12@22kg each hand

SEATED STATIONARY BIKE:
20mins , ~10km
-Was very easy, barely sweated. Improvement in fitness is starting to show.

Weather got too bad ( those damn spring storms ) so went to the gym and improvised. Did the arms stuff i was doing in previous program, plus shrugs. Then some bike.
Was fun, might keep that for when i want a third gym day in the week.
woot

vag

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Re: Age vs Vertical
« Reply #3741 on: April 15, 2019, 10:29:32 am »
+2
13 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
6@70kg
3@80kg ( +1 rep )
-Ultra solid again. Wanted more though. Wanted 8@70 and at least 4@80. Plan is whenever i reach 5 reps at top set i am adding weight.

DB LUNGE:
-Skipped again, felt glutes needed some rest

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Probably should have done 22s.

DEAD HANG CHINUPS:
10@BW
10@BW
8@BW
8@BW
-Same reps with last time but i felt stronger.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
woot

vag

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Re: Age vs Vertical
« Reply #3742 on: April 16, 2019, 04:35:29 am »
+3
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:
« Last Edit: April 16, 2019, 05:35:54 am by vag »
woot

adarqui

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Re: Age vs Vertical
« Reply #3743 on: April 16, 2019, 05:47:15 pm »
+1
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Quote
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3744 on: April 17, 2019, 02:47:59 am »
+1
Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Thanks man! Both are going very good but it looks like ill need a couple more days off. It would be fine but next week is Easter week here, more imposed offs. FML.

Quote
Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  :uhhhfacepalm: Average pace was 5:01 ,  :personal-record:
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad!  :lololol: :ibrunning:

63/430 is solid. moving up the ladder! :ibrunning: :ibrunning: :ibrunning:

Yup, not bad at all. Wasn't prepared at all for that race, plus it was morning and i was coming from a poor sleep night, 4 hours or so.
Here's the distribution of times:
Winner did 14:15 , #28 20' , #98 25' , #180 30' , #255 35' , #304 40'
A time around 20' is very doable if fresh and well prepared for that race ( plus knowing the course ). Cheers to next year!
woot

LBSS

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Re: Age vs Vertical
« Reply #3745 on: April 17, 2019, 04:04:47 am »
+1
wow, 14:15 is very, very quick. projects to 15:50 or so over the full distance.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

vag

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Re: Age vs Vertical
« Reply #3746 on: April 18, 2019, 11:29:19 am »
+1
^^^
Well it is a very good time anyway, but keep in mind that it was a very fast, mostly downhill course.
After the first uphill ~500m that had about ~20m of vertical raise, the rest 4km had a vertical drop of ~90m. About ~70m net drop for the whole race.
woot

vag

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Re: Age vs Vertical
« Reply #3747 on: June 04, 2019, 06:46:19 am »
+2
3 June 2019

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

RUN 5km @ 33:30

Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'

What???  ;D
woot

adarqui

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Re: Age vs Vertical
« Reply #3748 on: June 04, 2019, 10:40:17 pm »
0
3 June 2019

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

RUN 5km @ 33:30

Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'

What???  ;D

hah nice. just jump right back in it.  :ninja: :ibrunning:

vag

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Re: Age vs Vertical
« Reply #3749 on: June 07, 2019, 06:48:36 am »
+2
hah nice. just jump right back in it.  :ninja: :ibrunning:

Lol yes but that comes with a prize: got extremely sore legs ( mostly VMOs ) and abs (!). Talking about real DOMS , as if i've lifted heavy.

6 June 2019

Bodyweight@session : ???
Soreness : quads, glutes, calves, abs
Injuries/aches : none

RUN  6km @ 43:50

Went slow, wanted even slower but couldn't do it, kept picking up the pace whenever i lost focus in pacing ( which is often when going slow ).
Average pace was just over 7' for the first 5km ( i was aiming for 7'20'' to 7'30'' ) , then just walked fast the last km so ended up with a total average km pace of 7'17''.
woot