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Author Topic: Age vs VO2max  (Read 969783 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #735 on: November 02, 2010, 06:49:55 am »
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Quote from: Raptor on November 02, 2010, 06:37:01 am
I think lazyness also comes from not really believe in what you're doing.



Quote
For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.

well, as humans we over-think things, we need to approach training somewhat as a daily fight or flight situation, which incorporates a variety of different energy systems/types of motor unit recruitment.. getting in some plyos/reactive work when you "don't think they help at the moment" becomes futile, because in essence, you need reactive/ballistic work almost daily to remain an athletic human capable of performing at any given moment to fight for your life.. taking out all reactive work in favor of just some slow training won't help in the realms of us being "prey".

so next time you think about not needing reactive work, picture a honey badger coming at you, and your only defense would be to sprint or MR tuck your way to safety.

peace :F
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Raptor

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Re: vag's journal : Age vs Vertical
« Reply #736 on: November 02, 2010, 06:51:52 am »
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It would help if I GOMAD when it comes? It wouldn't want to mess around with a mad person would it?

PS. Honey badgers are nice.
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dmarrone39

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Re: vag's journal : Age vs Vertical
« Reply #737 on: November 02, 2010, 09:26:30 am »
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lollll honey badgers.... don't let the honey in the name fool you
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LBSS

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Re: vag's journal : Age vs Vertical
« Reply #738 on: November 02, 2010, 09:38:01 am »
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Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #739 on: November 02, 2010, 10:05:10 am »
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Quote from: LBSS on November 02, 2010, 09:38:01 am
Have you considered adding some steady-state cardio or extensive intervals? Improved aerobic fitness = quicker recovery between bouts of exercise, among other positive adaptations.

I prefer the intervals. I like them more as an excercise (HIT ) and i like the training effect too.
Id do both :
day 1 steady cardio ( sth like 45' at 60% MHR , main focus fat loss )
day 2 intervals ( my fav is 2x10 80m , 15 sec run - 45 sec rest )

Problems are :
1) bored as i already said
2) cold and rainy outside

Let's see if i can man-the-fuck-up and put some more work...  :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?

Raptor

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Re: vag's journal : Age vs Vertical
« Reply #740 on: November 02, 2010, 02:53:00 pm »
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Quote from: dmarrone39 on November 02, 2010, 09:26:30 am
lollll honey badgers.... don't let the honey in the name fool you

I had to "google images" that, and then edit my post and replace "he" with "it".
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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #741 on: November 02, 2010, 03:40:45 pm »
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Quote from: dmarrone39 on November 02, 2010, 09:26:30 am
lollll honey badgers.... don't let the honey in the name fool you

yup, people have no idea, it's been voted the world's most fierce animal, it has absolutely no fear.. it'll go right after a lion/cheetah/cobra snake/anything. It's actually the official animal of adarq.org lolol:

http://www.adarq.org/forum/bios/animals/msg14056/#msg14056

:)
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vag

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Re: vag's journal : Age vs Vertical
« Reply #742 on: November 04, 2010, 06:03:40 am »
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4 November 2010

Weight@session : forgot to check  :-\
Injuries/aches: left shoulder bugging , its permanent ( arthritic ) , triggers whenever it likes.
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@132 ( -11lbs ), ( +2 reps )

INCLINE BENCH CHEST DB FLYS:
skipped

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165 , ( +11lbs )
1x8@176 , ( +11lbs )
1x8@187 , ( +22lbs )

SEATED ROWS:
skipped

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88
1x12@99
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: vag's journal : Age vs Vertical
« Reply #743 on: November 05, 2010, 04:56:23 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


5 November 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 3

Bodyweight@session : ~195 , grrrr , 10 days of reduced gym frequency and i lost 1kg ,  :pissed:
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@209 , ( +deeper ROM )
1x6@231
1x6@264 , ( +11 lbs , 6 rep PR tie )
187 & 209 sub-parallel , 231 & 264 half-squats.
Very happy with the 209 ATG set and of course the 6-rep-PR tie.

BSS:
1x8@176
1x8@198
1x8@220 , ( +deeper ROM )
220 better than last time , still not full though.

LEG CURLS:
1x8@99
1x8@110
1x8@121
1x8@132

SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121
1x12@132 , ( +1 rep , LOL )

2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!
« Last Edit: November 06, 2010, 07:34:23 am by vag »
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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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #744 on: November 06, 2010, 05:43:21 pm »
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Quote from: vag on November 05, 2010, 04:56:23 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






2 more workouts to end phase-1 but its explosive &MSEM, so END HYPERTROPHY ORIENTED WORKOUTS!


nice, getting closer to teh beastmode phases.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #745 on: November 08, 2010, 03:19:04 pm »
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8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

INCLINE BENCH CHEST DB FLYS:
1x10@30 each hand
1x10@36 each hand
1x10@40.5 each hand

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@165
1x8@165
1x8@176 , ( -11lbs )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@110
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77

TRICEPS PUSHDOWN ( ROPE ):
Time up , skipped.
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #746 on: November 08, 2010, 05:50:27 pm »
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Quote from: vag on November 08, 2010, 03:19:04 pm
8 November 2010

Weight@session : ~195,5
Injuries/aches: none
Soreness : still sore from friday's lower session, hamstrings and glutes 1.5/5 , nice!

Upper Body Workout.

BENCH PRESS:
1x8@132 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
1x8@143 , ( +11lbs )
Duh , and i wondered why they felt so heavy , mis-remembered my starting point by 11lbs.
Best ive done this year was 1x6@143 and i hit 3x8 today , LOL.

hahaha.. nice, accelerated that progress a bit.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #747 on: November 10, 2010, 01:51:54 pm »
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10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...
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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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #748 on: November 10, 2010, 07:08:58 pm »
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Quote from: vag on November 10, 2010, 01:51:54 pm
10 November 2010

Bball game. Endurance still bad. Only one 1-step jump at warmups , easy 31''

Didn't play at 2nd half , so going home i went to the park and did a few jumps ( concrete , bad light , 10' rim )

1x3 SVJs : 10'1'' ( 26'' )
1x3 dropsteps : 10'5'' ( 30'' )
1x3 1-step-DLRVJs : 10'6'' ( 31'' )
1x3 2-step-DLRVJs : 10'7'' ( 32'' )

Very good considering the circumstances...


nice, i can't ever jump good after switching courts.. legs become jello.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #749 on: November 12, 2010, 08:25:00 am »
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11 November 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

I see in my log that last time i did this was 1 month ago.
Last time i did sprints was 27 September ( !!! )
All i do is 1 upper and 1 lower weights workout a week and 1 bball day/week : WEAK!  :pissed:

OK , i've had it with being lazy , i will launch an all out attack:
- more reactive work
- more cardio
- more abs
- more stretching

WTF , its waiting there , GO GET IT!
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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