Author Topic: Age vs VO2max  (Read 948054 times)

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vag

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Re: Age vs VO2max
« Reply #4620 on: February 05, 2024, 05:18:49 am »
+3
Id say anatomy. Long legs short tosro, if i bring the bar lower i have to bend even more. Plus it always felt off, i prefer high bar, always did.



2 February

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 95kg
4 @ 100kg  ( extra set )
Grip failure at last set lol. Still happy with it.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand ( +2.5 kg per hand for 2 sets )
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRUSHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Nice.
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

---

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 #4621 on: February 06, 2024, 06:27:56 am »
+3
5 February

RUN 8K @ 46:11 ( 5:46 pace )

0.5K more, 5''/km faster, better feel, longest run of 2024.
Nice, nice.
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

---

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 #4622 on: February 07, 2024, 10:37:09 am »
+2
6 February

ATG SQUAT:
5@60kg ( +5 kg )
5@65kg ( +5 kg )
5@70kg ( +5 kg )
4@72.5kg ( +2.5 kg ) ( -1 rep )
3@75kg ( +2.5 kg )
-Forced progress from remembering wrong what i did last time, i was aiming for 2.5kg ups in 2 sets. And i wondered why everything felt so heavy lol

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 10 @ 53, 53, 59, 59 kg ( +6 kg for all sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 12 12 11 @15kg each hand ( +2 reps for set 2, +1 for set 3 )
DB TRICEP EXT :  12 12 12 @ 17.5kg ( +2 reps for last set )

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

---

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 #4623 on: February 08, 2024, 06:38:35 am »
+2
7 February

SS1a : DIPS: 7 @ BW  ( +1 rep for all sets )
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km

I am liking this kinda X-training day.
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

---

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 #4624 on: February 09, 2024, 08:00:51 am »
+2
8 February

Low aerobic HR zone run 8K @ 55:50 ( 7:27 pace )

1km more, yet 25''/km faster on average, compared to last week.
Impressive progress. Watch agrees, it is improving my metrics rapidly.
I guess Ive built a solid fitness base over those last years.
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

---

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 #4625 on: February 10, 2024, 04:31:40 pm »
0
KB SWINGS : 4 x 15 @ 16kg

I like this. How did you feel the swings? Do you finish each rep with a posterior pelvic tilt, at the top? I do that to be sure to engage the glutes for each rep.

vag

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Re: Age vs VO2max
« Reply #4626 on: February 14, 2024, 12:30:00 pm »
+2
^^^
I like the swings. Remind me of the good old vert training day
Yes i do tilt. Not planned, it comes naturally, it is a p-chain dominant explosive exercise so i subconsciously posterior-tilt and squeeze that old butt at the end.  ;D



Damn i fell back at logging, let's see if i can recall what i did:

9 February

DEADLIFT :
5 @ 80kg
5 @ 90kg ( +5 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg  ( +5 kg ) , ( +1 rep )
-Wow much stronger. 80kg just flew up.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 9. 9 @ 12.5kg each hand  ( +2.5 kg per hand for all sets )( -1 rep for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg  ( +6 kg for all sets )( -1/2 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

Strong!



12 February

RUN 8K @ 45:22 ( 5:40 pace )

Even faster than last week but legs are dead. Quads specifically, they are muscularly fatigued.
3*weights + 3 *cardio / week doesn't come for free at this age.



13  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
3 + 2x1/2 @75kg
-Same weights and reps with last week (but i completed set reps with halfs ). Legs even more dead though.

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg ( +6 kg for first 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand ( +1 rep for set 3 )
DB TRICEP EXT :  3x12 @ 17.5kg
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

---

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 #4627 on: February 15, 2024, 11:36:33 am »
+1
14 February

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

KB SWINGS : 4 x 15 @ 16kg

TREADMILL:
Low aerobic HR zone run 3K @ 19:57 ( 6:39 pace )

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

---

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 #4628 on: February 16, 2024, 04:57:43 am »
+1
15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.
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

---

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 #4629 on: February 19, 2024, 10:42:07 am »
+1
16 February

DEADLIFT :
5 @ 90kg ( +10 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg )
4 @ 110kg  ( +5 kg ) , ( -1 rep )
-Grip fail.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 10. 10 @ 12.5kg each hand  ( +1 reps for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
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

---

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 #4630 on: February 23, 2024, 11:56:26 am »
+1
19 February

RUN 8K @ 45:21 ( 5:40 pace )

One second (in total, not average) faster than last week, fuck yeah! lol



20  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg  ( +5 kg )( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.



21 February

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

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km



22 February

Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )

Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol
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

---

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?