Author Topic: Age vs Vertical  (Read 232445 times)

0 Members and 1 Guest are viewing this topic.

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3765 on: June 25, 2019, 10:21:41 am »
+3
24 June 2019

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

PAUSED ATG SQUAT:
10@12,5kg ( +5kg )
10@22,5kg ( +5kg )
10@32,5kg ( +5kg )
10@42,5kg ( +5kg )
FRONT SQUAT 5@47,5kg
-Again , didn't feel confident to pushpress 47,kg being tired. Good progress sthough.

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
-Nice progres.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
10@59kg ( +2 reps )
-I hate the cable feel, chain is so much better. Ill do a couple more sessions and go back to pull-ups.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3766 on: June 27, 2019, 05:07:33 am »
+3
26 June 2019

Bodyweight@session : didn't check
Soreness : none
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong, should have done heavier early sets.

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-23kg is still way to heavy.

SEATED DB CURLS:
12 each hand @ 12,5kg ( +2,5 kg )
12 each hand @ 12,5kg
10 each hand @ 15kg
-Little stronger.

TREADMILL:
500m , disgusted, i hate treadmill with passion, stopped.  :ninja:

STATIONARY BIKE:
10km @ 20 minutes

woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3767 on: July 01, 2019, 05:29:36 am »
+3
28 June 2019

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

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Deep, controlled, upright, perfect RDLs!

DIPS:
10@BW
8@BW
8@BW
7@BW
-Wow, rusty. Very weak.

DEAD HANG CHINUPS:
6@BW
6WBW
5@BW
CHINUP GRIP LAT PULLDOWN :12@53kg
-Weak and rusty here too, had to finish with pulldown since i felt so tired that id get max 4 BW chins.



30 June 2019

Bodyweight@session : ?
Soreness : hamstrings, glutes, abs, lower back, chest, traps, lats, arms. wrecked!
Injuries/aches : none


RUN 7km @ 50:19

Doing 3 new exercises ( RDL-dips-chins ) after 2 months wrecked me. Everything was ultra sore, so this running workout had no hope of 'pushing'.
Treated it as blood-flow/recovery run instead, went slow-ish, just a tad slower than 'comfortable' which landed just over 7'/km.
Good news is that lungs felt very fresh the whole time, had very good breaths, it was only leg soreness that was holding me back, it felt like a level-up for this period.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3768 on: July 02, 2019, 07:02:15 am »
+3
1 July 2019

Bodyweight@session : ~84,5kg
Soreness : hamstrings still like 2/5 and glutes 1/5
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg ( -2,5 kg )
10@30kg ( +7,5 kg )
10@35kg ( +2,5 kg )
10@40kg ( -2,5 kg )
FRONT SQUAT 3@50kg  ( +2,5 kg ) , ( -2 reps )
-Nice. Switched loads to be 'round', the bar is 7,5 and last time i added 2,5 each side at the beginning instead of 1,25.
Might ditch the top FS set, im too tired when  get there. Will just add a second set of highest load i can OHP and do 10 reps.

SEATED HORIZONTAL PRESS MACHINE:
10@30kg ( +5kg )
10@40kg ( +10kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@50kg
-Strong.

WIDE GRIP LAT PULL DOWN:
10@41kg ( +6kg )
10@47kg ( +6kg )
10@53kg ( +6kg )
10@53kg
10@59kg
-Strong.

It is starting to come back. Nice.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3769 on: July 04, 2019, 04:29:03 am »
+1
3 July 2019

Bodyweight@session : ~83,5. Fluctuating like crazy, funny but rational ( on-off runs & carbs )
Soreness : abductors (!)
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand ( +2,5 kg )
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
-Nice.

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg ( +2,5 kg )
10 each hand @ 15kg
-Little stronger.
-Nice.

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg ( +6 kg )
10@23kg
-Nice.

DB SHRUGS : ( new exercise )
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Nice.

STATIONARY BIKE:
15km @ 30 minutes  ( +5 km )
-Nice.

Nice.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3770 on: July 05, 2019, 06:21:43 am »
+3
4 July 2019

Bodyweight@session : n/a
Soreness : abductors still some abductors. also some shoulders and traps
Injuries/aches : none

Fartlek/tempo workout:

-C1a: Slow jog 500m
-C1b : Run 1km @90%
-C1 info : 2 rounds
-Walk 200-300m
C2a: 300m hill sprint @ 90%
C2b: walk back
C2 info : 4 rounds
-Walk 400-500m to round it up to 6km

Total : 6km @ 44:47

Exhausting but enjoyable workout. Managed my tempos very well, i mean the buffering, fast kms were around 5:20 pace , uphill sprints around 5:00.
Again this was done at 30C/85F and 55%humidity despite almost 11pm.



woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3771 on: July 08, 2019, 07:50:38 am »
+4
5 July 2019

Bodyweight@session : dont remember
Soreness : dont remember
Injuries/aches : none

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Same with last time. Extremely solid.

DIPS:
10@BW
9@BW ( +1 rep )
9@BW ( +1 rep )
8@BW ( +1 rep )
-Improved volume and form.

DEAD HANG CHINUPS:
7@BW ( +1 rep )
7WBW ( +1 rep )
6@BW ( +1 rep )
CHINUP GRIP LAT PULLDOWN :16@53kg ( +4 reps )
-Nice progress. Still not strong enough to do enough volume on chins only though.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3772 on: July 12, 2019, 06:32:37 am »
+1
11 July 2019

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

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg

SEATED HORIZONTAL PRESS MACHINE:
10@35kg ( +5kg )
10@40kg
10@45kg ( +5kg )
10@50kg
10@55kg ( +5kg )


WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg ( +6 kg )
10@59kg
« Last Edit: July 18, 2019, 11:13:37 am by vag »
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3773 on: July 14, 2019, 06:09:29 am »
+1
12 July 2019

Bodyweight@session : ~84,5
Soreness : quads, abductors, glutes, chest, lats
Injuries/aches : none

SEATED DB OHP:
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
10@17,5kg each hand

SEATED DB CURLS:
12 each hand @ 12,5kg
12 each hand @ 15kg
10 each hand @ 15kg

TRICEPS ROPE PULLDOWN :
12@17kg
12@23kg
12@23kg ( +2 reps )
-Nice.

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand

STATIONARY BIKE:
10km @ 20 minutes  ( -5 km )
-Short on time so less distance. But much better breaths, 5km/10' was easiest so far.

Same loads and reps with last week but all felt a bit better. Pretty nice.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3774 on: July 16, 2019, 07:47:38 am »
0
15 July 2016

RUN 6km @ 39:36

First time this season that it was kinda cool when running ( 24C/75F) and 'comfortable' km pace dropped to 6:30 despite not having run for 11 days.
Weather is affecting running much more than i thought , 24/75 vs 30/85 are different realms!!!
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3775 on: July 16, 2019, 12:05:39 pm »
+5
Also....



10 awesome years in this awesome forum ,  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3776 on: July 18, 2019, 11:10:41 am »
+1
17 July 2019

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

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
-Same with last week. Pretty solid. Can do heavier of course but can't clean & jerk it to setup. No rack squatting is BS.

SEATED HORIZONTAL PRESS MACHINE:
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@55kg ( +5kg )
10@55kg
-Stronger.

WIDE GRIP LAT PULL DOWN:
10@41kg
10@47kg
10@53kg
10@59kg
10@59kg DEAD HANG PULLUPS 6@BW
-Stronger.
woot

vag

  • Hero Member
  • *****
  • Posts: 5060
  • Respect: +2838
    • View Profile
Re: Age vs Vertical
« Reply #3777 on: July 19, 2019, 06:51:48 am »
0
18 July 2019

Bodyweight@session : n/a
Soreness : mostly abductors , some chest, lats, quads, glutes
Injuries/aches : none

-RUN 3km @ 5'45'' average km pace
C1a: walk 300m
C1b: 300m hill sprint @ 90%
-C1 info : 4 rounds
-Slow jog the remaining ~400m to round it up to 6km

Total : 6km @ 41:58

Went out to do a 5K time trial. Was keeping the sub 6 pace comfortably lungs-wise but legs were too tired from squatting, around 2.5km quads started burning and abductors almost cramping.
Could push it but saw no reason to do so, switched plan, did 4 rounds of uphill tempos. That was probably more taxing but the walking recovery made it easier at the moment.
Abductors got even more sore afterwards, was actually limping and couldn't move my leg without pain. They are fine now ( next noon ). Why do my abductors get destroyed from squatting? Is it normal or am i doing something wrong.
woot

LBSS

  • Hero Member
  • *****
  • Posts: 11540
  • plugging away...
  • Respect: +6265
    • View Profile
    • Email
Re: Age vs Vertical
« Reply #3778 on: July 19, 2019, 07:42:15 am »
+1
Also....



10 awesome years in this awesome forum ,  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

just a few months ahead of me. not many people still around from the earliest days. adarq (obviously), joe, you, me, stamos, cowed... i think that's it.
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: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ 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

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31412
  • who run it.
  • Respect: +7780
    • View Profile
    • Email
Re: Age vs Vertical
« Reply #3779 on: July 19, 2019, 11:52:34 am »
0
hah sick dude.

damn.. 10 years. nuts. "congrats" (hah). :highfive: :highfive: :highfive:

happy that you and so many others are still on here. i love how we keep the journals going, documenting the highs & lows of training etc, and occasional life stuff.

Also....



10 awesome years in this awesome forum ,  :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record: :personal-record:

just a few months ahead of me. not many people still around from the earliest days. adarq (obviously), joe, you, me, stamos, cowed... i think that's it.

ya hah. 2009 crew is small, but 2010 crew is still pretty close to the start. 2010 crew like scoob, kingfish, gukl, zetz. hope i'm not leaving any1 out.