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Author Topic: Age vs VO2max  (Read 1559079 times)

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vag

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Re: Age vs VO2max
« Reply #4695 on: June 17, 2024, 04:05:18 am »
+1
14 June

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg ( +extra set )

SEATED DB OHP : 4x10 @ 17.5 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

Wanted to add load in the push/pull but couldn't. I will next time, whatever reps i get idc. Have to push progressive overloading.
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 #4696 on: June 19, 2024, 12:39:39 pm »
0
17 June

Run 5K @ 28:38 ( 5:43 pace )
Low aerobic HR zone run 2K @ 17:14 ( 8:35 pace )

T+DI was a bit better ( 145 vs 155 ) and so was the run numbers and feel.


18 June

ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg
5 @ 65 kg  ( +2.5 kg  )

HORIZONTAL BENCH PRESS MACHINE:
2x10 @ 55 kg
2x10 @ 60 kg ( +5 kg )

SEATED CABLE ROW :
2x10 @ 65 kg
2x10 @ 71 kg ( +6 kg )

SS1a: DB HAMMER CURL : 12 @ 12.5kg each hand
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Pushed myself to add weight. Strong.
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?

LBSS

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Re: Age vs VO2max
« Reply #4697 on: June 19, 2024, 05:04:08 pm »
+1
props for even getting out in heat/humidity like that.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 VO2max
« Reply #4698 on: June 20, 2024, 11:35:36 am »
0
^Thanks man, i have to save what i can now, given that i'll probably do nothing at all training-wise for the 3-4 weeks of August holidays.

19 June

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

KB SWINGS : 4x12 @ 16kg

STATIONARY BIKE : 25 minutes / 15km
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 #4699 on: June 21, 2024, 12:04:08 pm »
0
20 June

Low aerobic HR zone run 6K @ 49:41 ( 8:16 pace )

T+DI 155 , not extremely humid but way too hot ( 33'C/92F @ 11pm ).
Watch acknowledges the extreme conditions, although performance keeps dropping, performance ratings are rising.
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 #4700 on: June 28, 2024, 12:31:00 pm »
+2
21 June

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg

SEATED DB OHP :
10 @ 17.5 kg  each hand
10 @ 17.5 kg  each hand
9 @ 20 kg  each hand ( +2.5 kg per hand ) , ( -1 rep )
8 @ 20 kg  each hand ( +2.5 kg per hand ) , ( -2 reps )

LAT PULL DOWN :
10 @ 71kg
10 @ 71kg
9 @ 77kg ( +6 kg ) , ( -1 rep )
8 @ 77kg ( +6 kg ) , ( -2 reps )

Nice, added weight, felt strong.

And then... i got covid. Are you fkn kidding me, its 2024, come on now!!!
Passed it rather too easy (like a super mild cold) no fever etc but didn't train at all the entire week.
FML
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?

LBSS

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Re: Age vs VO2max
« Reply #4701 on: June 30, 2024, 02:06:51 pm »
+2
at least it was a mild case!
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 VO2max
« Reply #4702 on: July 02, 2024, 12:54:10 pm »
0
^^^ Right. But the de-rail was totally not needed at this time.

28 June

ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg
5 @ 65 kg

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

SEATED CABLE ROW :
10 @ 65 kg
10 @ 71 kg ( +6 kg )
10 @ 71 kg
10 @ 77 kg ( +6 kg )

SS1a: EZ BAR CURL : 12 @ 30kg
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Niceeee.


29 June

Run 5K @ 33:22 ( 6:40 pace )
Cool down 1K walking

Wow worse run of the last few years.
I guess going for a run with squat-sore legs, T+DI 158 (86+72) , 7 days after testing positive, wasn't the brightest idea lol
« Last Edit: July 02, 2024, 03:58:09 pm 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 #4703 on: July 05, 2024, 12:44:07 pm »
+3
2 July

ATG SQUAT:
5 @ 62.5 kg ( +2.5 kg )
5 @ 65 kg  ( +2.5 kg )
5 @ 67. kg  ( +2.5 kg )

HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg ( +5 kg )
10 @ 60 kg
10 @ 65 kg  ( +5 kg )
10 @ 65 kg 

SEATED CABLE ROW :
10 @ 71 kg ( +6 kg )
10 @ 71 kg
10 @ 77 kg ( +6 kg )
10 @ 77 kg

SS1a: DB HAMMER CURLS: 12 @ 15kg each handkg
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 17/22/27kgkg
SS1 info : 3 rounds

Very strong!


3 July

Run 7.2K @ 46:07 ( 6:26 pace )

Weather was good (nice windy chill dry summer night) but legs were dead, very squat-sore and stiff.
Still, i was 15'' per km faster while i did 45% more distance than previous time.
But yeah, being in the mid 6s pace is slow AF.


4 July

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

KB SWINGS : 4x12 @ 16kg

TREADMILL:
Low aerobic HR zone run 4.34K @ 30:00 ( 6:56 pace )

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 #4704 on: July 12, 2024, 12:38:44 pm »
+3
Too much work those days, i am very surprised that i keep up with training:

5 July

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
1 @ 120 kg
1 @ 130 kg , extra set , season best!

SEATED DB OHP :
10 @ 17.5 kg  each hand
10 @ 17.5 kg  each hand
9 @ 20 kg  each hand
8 @ 20 kg  each hand

LAT PULL DOWN :
10 @ 71kg
10 @ 71kg
9 @ 77kg
8 @ 77kg


9 July

ATG SQUAT:
5 @ 65 kg ( +2.5 kg )
5 @ 67.5 kg  ( +2.5 kg )
5 @ 70 kg  ( +2.5 kg )

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

SEATED CABLE ROW :
10 @ 71 kg
10 @ 77 kg ( +6 kg )
10 @ 77 kg
10 @ 83 kg ( +6 kg )

SS1a: EZ BAR CURL : 12 @ 30kg
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Very happy with squat/push/pull progress


10 July

TREADMILL: RUN 6K @ 36:04 ( 6:00 pace )


11 July

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

TREADMILL:
Low aerobic HR zone run 4.43K @ 30:00 ( 6:50 pace )

Awfully hot lately here, even at nights, switched to treadmill running even though i hate it with passion.

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 #4705 on: July 17, 2024, 12:22:12 pm »
+2
12 July

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg
2 @ 120 kg ( +1 rep )
1 @ 130 kg

SEATED DB OHP :
10 @ 17.5 kg  each hand
10 @ 20 kg  each hand ( +2.5 kg per hand )
10 @ 20 kg  each hand ( +1 rep )
9 @ 20 kg  each hand ( +1 rep )

LAT PULL DOWN :
10 @ 71kg
10 @ 77kg ( +5 kg )
10 @ 77kg  ( +1 rep )
9 @ 77kg  ( +1 rep )

SS1a: DB HAMMER CURLS: 12 @ 15kg each hand
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 27kg ( +5 kg for 2 sets )
SS1 info : 3 rounds


15 July

ATG SQUAT:
5 @ 65 kg ( +2.5 kg )
5 @ 67.5 kg  ( +2.5 kg )
5 @ 70 kg  ( +2.5 kg )
Didn't feel like squatting, skipped.

HORIZONTAL BENCH PRESS MACHINE:
10 @ 60 kg
10 @ 65 kg
10 @ 65 kg
10 @ 70 kg

SEATED CABLE ROW :
10 @ 71 kg
10 @ 77 kg
10 @ 77 kg
10 @ 83 kg

SS1a: EZ BAR CURL : 12 @ 32.5kg ( +2.5 kg for all sets )
SS1b: ROPE PUSHDOWN : 12 @ 17/17/23kg  ( +6 kg for last set )
SS1 info : 3 rounds
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 #4706 on: July 22, 2024, 12:55:39 pm »
0
17 July

TREADMILL: RUN 6.5K @ 37:38 ( 5:47 pace )

Longer, faster, better, even by a little.


19 July

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 110 kg ( +1 rep )
2 @ 120 kg
1 @ 130 kg

SEATED DB OHP :
10 @ 20 kg  each hand ( +2.5 kg per hand )
10 @ 20 kg
10 @ 20 kg
10 @ 20 kg  each hand ( +1 rep )

LAT PULL DOWN :
10 @ 71kg
10 @ 77kg
10 @ 77kg
10 @ 77kg  ( +1 rep )

SS1a: DB HAMMER CURLS: 12 @ 15kg each hand
SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 27kg
SS1 info : 3 rounds
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 #4707 on: September 03, 2024, 11:54:41 am »
0
Damn, 1.5 month of fitness disaster.
Insane work before holidays followed by rebound-extended holidays, which included abuse of food and alcohol and cigars, while no training at all....
I guess i needed a real break, now gotta pay the price.


2 September

Run 6K @ 41:40 ( 6:53 pace )

Bad of course, out of shape and stiff and all, but actually not as bad as i expected. It was T+DI 150 too so what can you do.


Ok, half marathon race in 7 weeks, lol. Of course i signed up and of course I'm aiming my 1:50 PR and of course it is impossible to reach that fitness so soon.
But it will be fun to chase it.
Found a nice program online, it requires 4*week runs, which i haven't done the other times. I will combine that with:
-Diet, try to lose 0.5kg or more per week.
-Attempt to reduce (close to totally eliminate alcohol and cigars).
Those together are all new elements, will be interesting to see how it will go.
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?

LBSS

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Re: Age vs VO2max
« Reply #4708 on: September 03, 2024, 11:58:54 am »
+1
good luck with cutting back on booze and smoking!
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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 VO2max
« Reply #4709 on: September 05, 2024, 11:46:23 am »
0
4 September


TREADMILL:
Low aerobic HR zone run 5K @ 3:56 ( 7:23 pace )

Not bad actually.
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?
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