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Author Topic: Age vs VO2max  (Read 985424 times)

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vag

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Re: Age vs VO2max
« Reply #4605 on: January 15, 2024, 05:16:56 am »
+2
12 January

BENCH PRESS:
5@50kg
5@50kg ( -2.5 kg )
5@50kg ( -5 kg )
5@57.5kg
5@60kg

PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 35kg ( -5 kg for all sets )
SL LEG CURL :  4x10 @17kg
PULLUPS : 6-6-5-5 ( -1 rep for first 3 sets )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg

Not much strength lost, went easy yet matched most pre-xmas weights. Nice surprise.


13 January

5 hours skiing
:almostascoolasnyancat:

Best thing in life, by far!
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4606 on: January 16, 2024, 05:58:03 am »
+2
15 January

ATG SQUAT:
5@50kg ( +10 kg )
5@55kg ( +10 kg )
5@60kg ( +10 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand )
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand )
DB CURL : 3x12 @ 12.5kg each hand ( +2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg

Wow very strong, almost caught up pre-xmas level in 2 weeks.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4607 on: January 18, 2024, 10:56:44 am »
+1
17 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds
-Strong


TREADMILL:
Low aerobic HR zone run 3K @ 20:58 ( 6:59 pace )
« Last Edit: January 18, 2024, 11:29:19 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4608 on: January 19, 2024, 11:36:52 am »
+2
18 January

RUN 7K @ 42:50 ( 6:07 pace )

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Makes sense though, this was the first 'real' (non-treadmill) run since this:

Quote from: vag on November 24, 2023, 11:35:02 am
23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

Let's get back at it, shall we?
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Coges

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Re: Age vs VO2max
« Reply #4609 on: January 22, 2024, 12:20:16 am »
+2
Quote from: vag on January 19, 2024, 11:36:52 am
Felt fat, clumsy, stiff , de-trained and , of course , slow.

Man I know this feeling!
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs VO2max
« Reply #4610 on: January 22, 2024, 06:31:45 am »
+2
Thanks man! Well gladly we also know how to turn it around.

19 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 95kg

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( -6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg ( -2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 25kg ( -2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Not bad at all.
Always very rewarding feeling to lift something > BW ( i am currently 85.5kg ).
Now have to work towards a > BW squat ( got 90kg once last March, first time after 2018 ).
« Last Edit: January 22, 2024, 06:36:59 am by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4611 on: January 24, 2024, 04:25:30 am »
+1
22 January

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.


23 January

TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )

0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4612 on: January 25, 2024, 10:40:01 am »
+2
24 January

ATG SQUAT:
5@55kg ( +5kg )
5@60kg ( +5kg )
5@65kg ( +5kg )
4@70kg ( extra set )

DB BENCH : 10, 9, 9, 9 @ 20kg each hand ( +2.5 kg per hand ) , ( -1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 41 , 41, 47, 47 kg ( +6 kg for last 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 15kg each hand

I realized i was just going through the workouts lately. Won't progress much like that.
Decided to push the weights and focus on form, making me approach or reach failure in every exercise.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4613 on: January 29, 2024, 04:27:16 am »
+3
26 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg  ( extra set )

INCLINE DB PRESS : 10 @ 17.5, 17.5, 20, 20 kg  each hand ( +2.5 kg for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRUSHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

Form/rom/approach-failure focus continues. Makes a ton of difference already.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4614 on: January 30, 2024, 04:21:24 am »
+2
29 January

RUN 7.5K @ 43:46 ( 5:50 pace )

There you go, sub-6 real run, first of the year.
Faster than last week's treadmill too.
5K split @ 28:10, pretty fast. But then I got tired.
Better feel also. Nice.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4615 on: January 31, 2024, 04:02:24 am »
+2
30 January

ATG SQUAT:
5@55kg
5@60kg
5@65kg
5@70kg ( +1 rep )
3@72.5kg ( extra set )

DB BENCH : 4x10 @ 20kg each hand ( +1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 47 , 47, 53, 53 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 10 10 @ 15kg each hand ( +2.5 kg per hand for all sets ) , ( -2 reps for last 2 sets )
DB TRICEP EXT :  12 12 10 @ 17.5kg ( +2.5 kg for all sets ) , ( -2 reps for last set )

Very nice.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 VO2max
« Reply #4616 on: February 01, 2024, 08:26:59 am »
+1
31 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 15 @ 10 , 12 , 16 , 20kg
-First time ever doing those. Ramped up load to find the optimal. Probably 16kg, 20kg for 15 reps started stressing back towards the end.

LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL :  4x10 each leg @17kg

Nice fooling around session.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs VO2max
« Reply #4617 on: February 01, 2024, 01:30:12 pm »
0
I wonder what your low bar squat max is these days.
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vag

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Re: Age vs VO2max
« Reply #4618 on: February 02, 2024, 06:35:09 am »
+2
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.


1 February

Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )

Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs VO2max
« Reply #4619 on: February 02, 2024, 08:00:33 am »
0
Quote from: vag on February 02, 2024, 06:35:09 am
Low bar squatting was never my thing, we talked about it many times in the past, i tried it but it never worked, high bar was always better/stronger for me.
Guessing from how that fatigued 3*72.5 went this week, id say i could do a 85 or even 90 kg single. BW is little over 86 lately.


1 February

Low aerobic HR zone run 7K @ 55:04 ( 7:52 pace )

Finally, a 'real' (non-treadmill) low aerobic zone run, first since mid October.
Very slow as expected ( about 1 minute / km compared to last time, which was my last week before HM race though, at my best fitness ever ).
Speed is not important at this period, bringing in and progressing weekly low-aerobic and HIIT sessions is the goal.

Not that bad. Is this because of your anatomy or because you're quad dominant or both?
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