Author Topic: Age vs Vertical  (Read 308134 times)

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adarqui

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Re: Age vs Vertical
« Reply #3870 on: December 22, 2019, 11:25:23 pm »
+1
^^^ Thanks Andrew. Yes it is a very nice PR. It also verifies the XC race performance was great. I was frustrated with 4:55 average there, seemed too slow. But if i am good for solo 4:45 5K un-recovered, then it means i did 4:55 3.6K not because i was slow, but because the race was a hard one. Got top 10 anyway, should have stayed at that.

2020 running goals:
-1KM 3:30 ( current PR 3:56 )
-1500m 6:30 ( current PR 6:56 )
-5K race 22:00 ( current PR 23:56 )
-10K 50:00 ( current PR 56:54 )
-Complete 21K, in any time.

good goals right there. u will get them, especially now that ur off the cigs lol.

they don't do mile races over there? do they have any road 1500's or road mile's? do a mile race one day, you'll crush your 1km, 1500m, and mile all in one shot.

 :ibrunning: :ibjumping: :wowthatwasnutswtf: :highfive:

vag

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Re: Age vs Vertical
« Reply #3871 on: December 23, 2019, 06:42:02 am »
+2
^^^
That would be fun indeed. But there aren't many races in general. Next ones here are end of March and middle April. So i don't have the luxury to pick small distances.
Actually, now with the new smoke-less abilities, i'm already having planning problems because i feel a growing temptation to do 10K races , but then there just aren't enough 5Ks.
Meh. The good thing is that it looks like running is becoming a trend, so more and more events pop up, like this one i did previous weekend. We'll see.



Ok , so this previous week i didn't train after Tuesday because i somehow strainned my left trapezoid, while my legs were destroyed from doing PR XC race - season high volume squatting - lifetime 5K PR back to back.

21 December 2019

Went running. Plan was to go as far as i can with a 5:30 km pace ( 10 seconds faster than lately established set pace of 5:40 ).
Secret hope: last 10K at that pace, smash PR.
Reality: did that run at around 3PM Saturday, fasted. Last meals were a very light dinner Friday night, a rather light lunch Friday noon, and a very light dinner Thursday night.
Result: i was keeping that 5:30 pace with ease , but around 4K i felt like i run out of glycogen. Not even sure if it's possible so soon, but i felt dizzy and keeping the same pace suddenly became too hard. Sucked it up, completed 5K at 27:10 ( 2nd fastest EVER at this course ), then did a slow jog cool-down km and called it a day.

woot

vag

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Re: Age vs Vertical
« Reply #3872 on: December 24, 2019, 01:06:37 pm »
+1
23 December 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg ( +2 reps per leg )

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
10@70kg ( +5 kg )

WIDE GRIP LAT PULL DOWN:
10@65kg
10@65kg
10@65kg
10@65kg
10@71kg ( +6 kg )

Nice workout , top sets are all the best ive ever done at this gym ( last 7 months ).

Off for Christmas. I did bring my running gear with me lol. Im not saying i will, but i might! :)

Have a nice time everyone!
:lololol:
woot

vag

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Re: Age vs Vertical
« Reply #3873 on: January 05, 2020, 09:03:42 am »
+2
Happy new year forum!

4 January 2020

JOG 500m
RUN 5K @ 29:13
JOG 1000m

Rusty, mostly at pacing. Wanted to go at around 5:45, kept going faster or slower, couldn't find that 'set pace' balanced feeling.
Ended with an average of 5:50. Pretty fair i guess, last run was 21 Dec.   
« Last Edit: January 08, 2020, 05:19:05 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3874 on: January 08, 2020, 05:18:16 am »
+1
7 January 2020

Bodyweight@session : 86.2kg
Soreness : quads! they got really sore from running Saturday, like 3 to 4/5, weird. DOMS faded now though, 1/5
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@45kg ( -5 kg )
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg ( +2 reps per leg )

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( -10 kg )
10@55kg ( -10 kg )
10@60kg ( -5 kg )
10@60kg ( -5 kg )
10@65kg ( -5 kg )

WIDE GRIP LAT PULL DOWN:
10@53kg ( -12 kg )
10@59kg ( -6 kg )
10@65kg
10@65kg
10@65kg ( -6 kg )

Scale went up a bit, ate and drunk very well at holidays.
Strenf was surprisingly good! Went down on loads a bit obviously, but still lifts were very solid and strong for 15 days off. Previous numbers were all season high/PRs at this gym btw.
woot

vag

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Re: Age vs Vertical
« Reply #3875 on: January 09, 2020, 04:23:29 am »
+1
8 January 2020

Bodyweight@session : ~86kg
Soreness : legs ( mostly glutes ) , chest, lats
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@12,5kg each hand ( -5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@15kg each hand ( -2,5 kg )
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@20kg ( -5 kg )
12@25kg ( -2,5 kg )
12@25kg ( -5 kg )
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg ( -6 kg )
12@17kg ( -6 kg )
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

STATIONARY BIKE:
20 minutes / 8.5km

Haven't done this workout since 10 December. Went pretty well.
« Last Edit: January 16, 2020, 05:59:15 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3876 on: January 10, 2020, 08:53:32 am »
+1
9 January 2020

Bodyweight@session : ???
Soreness : ultra sore abductors, almost limping. legs all over very sore. arms too, mostly shoulders.
Injuries/aches : none

1½ hours full court basketball.
Almost 1 month since i last stepped on the hardwood. Surprisingly good condition overall despite being so sore. Was fast, with great endurance, strong.
Biggest surprise of all, i felt that vert was somehow improved. Got much more rebounds than usual, a few felt real high. Got a couple of blocks after a long time. But mostly, felt some spring under my feet.
No idea if i was really jumping higher or it was just how it felt though. Gotta do some rim jumps eventually to establish measurements and track progression/regression.
woot

vag

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Re: Age vs Vertical
« Reply #3877 on: January 13, 2020, 10:29:58 am »
+1
10 January 2020

Bodyweight@session : ~86,5kg , heaviest since summer 2018
Soreness : none?
Injuries/aches : none

RDL:
8@20kg ( -10 kg )
8@40kg ( -10 kg )
8@60kg ( -10 kg )
8@70kg ( -10 kg )
8@80kg ( -10 kg )

DIPS:
10@BW ( -2 reps )
10@BW ( -1 rep )
10@BW ( -1 rep )
10@BW
10@BW

SEATED CABLE ROW:
10@53kg ( -12 kg )
10@59kg ( -6 kg )
10@59kg ( -6 kg )
10@65kg
10@65kg

Little over 1 month since i did this workout again, so reasonably weaker.
No running during the weekend, too busy Saturday and too windy/rainy Sunday.
woot

vag

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Re: Age vs Vertical
« Reply #3878 on: January 14, 2020, 05:31:57 am »
0
13 January 2020

Bodyweight@session : 86kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg ( +5 kg )
-Solid. Slow execution, strict pauses.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg
10@65kg ( +5 kg )
10@65kg

WIDE GRIP LAT PULL DOWN:
10@59kg ( +6 kg )
10@59kg
10@65kg
10@65kg
10@65kg

That gaining strength back feeling is always nice.
woot

vag

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Re: Age vs Vertical
« Reply #3879 on: January 15, 2020, 06:20:14 am »
0
14 January 2020

Bodyweight@session : ~85kg
Soreness : legs, chest, lats
Injuries/aches : none

TREADMILL : 7km @ 52:00

I so much hate treadmill. But weather was like 2' Celsium / 90% humidity so opted out.
I don't get it. Running on treadmill at a 10kph(6:00 km pace) had me gassing out at around 1km ( +170bpm ) , even 8kph(7:30 km pace)  was pretty demanding ( +150bpm ).
In real running my set pace is around 5:50 now, 7:30 is impossibly slow and boring. The 'gas out at 1km' pace is in the 4:00 area.
Whatever, chose to ignore the numbers i was seeing, just run a bit above comfortable until i reached 7km. I'm sure it was a worthy workout.
« Last Edit: January 15, 2020, 06:24:01 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3880 on: January 16, 2020, 05:59:26 am »
0
15 January 2020

Bodyweight@session : ~85,5kg
Soreness : some legs, chest, lats
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@22,5kg ( +2,5 kg )
12@25kg
12@27,5kg ( +2,5 kg )
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg ( +6 kg )
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

Nice improvements.
« Last Edit: January 16, 2020, 06:22:01 am by vag »
woot

vag

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Re: Age vs Vertical
« Reply #3881 on: January 17, 2020, 05:58:46 am »
+1
16 January 2020

Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none

1½ hours full court basketball.
Very good endurance and strength. Also vert is coming back a bit? Got some impressive blocks and rebounds. Maybe just good timing.
Overall enjoying it now, feels like i am at a very balanced fitness/strength level.
woot

LBSS

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Re: Age vs Vertical
« Reply #3882 on: January 17, 2020, 10:20:11 am »
+1
why so heavy? quitting smoking?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #3883 on: January 17, 2020, 10:44:36 am »
+1
^^^
Nah. Quitting has been so effortless and without consequences that it enrages me i didnt do it earlier.
The weight gain is was intended, most of it, maybe 0.5 to 1 kg up from eating and drinking well without working out for 10 days ad Xmas holidays but that's all.

21 October 2019

Bodyweight@session : ~84kg
...
...
...
Ok i think i want to bulk a bit till Xmas. Pack some muscle. 3 weight days per week, 1 bball and 1 cardio. Then switch focus to running again, some nice races in spring.
woot

vag

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Re: Age vs Vertical
« Reply #3884 on: January 20, 2020, 06:24:13 am »
0
17 January 2020

Bodyweight@session : ~85kg , crazy fluctuation
Soreness : none?
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )

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

SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg

Nice.
woot