Author Topic: Age vs VO2max  (Read 960618 times)

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LBSS

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Re: vag's journal : Age vs Vertical
« Reply #750 on: November 12, 2010, 09:03:56 am »
0
: 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!

x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse.  :strong:
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: vag's journal : Age vs Vertical
« Reply #751 on: November 12, 2010, 09:10:22 am »
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x2. Work has been getting in the way for me but fuck that noise, time to get back on the horse.  :strong:

Word man , im reading your recent posts about working and absolutely feel you.
Work and life can really get you off-track , but only if you let them do it.
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: vag's journal : Age vs Vertical
« Reply #752 on: November 12, 2010, 09:25:38 am »
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That's the spirit! (Carlton Banks voice)

vag

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Re: vag's journal : Age vs Vertical
« Reply #753 on: November 12, 2010, 01:25:39 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done



12 November 2010

PHASE 1 - Cycle 3 - Explosive Workout

Bodyweight@session : ~197,5
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
4x1@187
4x1@198 , ( +11 lbs )
-Not 2 different sets , it was 8x1 , just added weight in the last 4 reps. Rest between reps ~30secs.

Paused BSS ( at smith machine ):
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )
1x5@220 , ( +22 lbs )
-Tempo : 2-2-1 , pretty beasty.

SINGLE LEG STANDING CALVE RAISES:
1x5@110 , ( +22 lbs )
1x5@132 , ( +22 lbs )
1x5@154 , ( +22 lbs )
1x5@154
-Didn't add weight on last set because it would reach max and i didn't want that.
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: vag's journal : Age vs Vertical
« Reply #754 on: November 12, 2010, 02:28:17 pm »
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What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #755 on: November 13, 2010, 02:51:11 am »
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REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

nice man!@$!@ thats a great sign.

vag

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Re: vag's journal : Age vs Vertical
« Reply #756 on: November 13, 2010, 07:59:40 am »
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REA SQUATS:
4x3@143
-Best REA squats ive ever done , really fluid and fast

nice man!@$!@ thats a great sign.

Thanks man!

What's your current bodyfat %? Have you ever went through a cutting phase in an effort to lose the bodyfat?

Current bodyfat is ~16,5% which is very low for current weight for me ( ~90kg ) , i usualy go to 18-19% at this weight level. Bulking more slow ( not on purpose , just happened ) made the added mass more lean than other times.
I don't intend to go in a fat-cutting phase because i lose strength and mass VERY easy and fast ( bad strength genes + age ).
I do intend to experiment with high-low eating days as this ratio thing continues. Also as mentioned a few posts above i will try to add more cardio/sprints in the weekly plan, want to get in better shape. Later in the ratio when it is pure EXP-MSEM it will be more fat-loss oriented , now im just about to enter the hypertrophy transition , want to push the weight a bit more.
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?

Flander

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Re: vag's journal : Age vs Vertical
« Reply #757 on: November 13, 2010, 10:18:51 am »
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Ha. I like how you has your age listed as 36+

vag

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Re: vag's journal : Age vs Vertical
« Reply #758 on: November 13, 2010, 02:37:45 pm »
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Ha. I like how you has your age listed as 36+

Haha , you noticed , i had my birthday last month so i am into the 37th year of my life now!  :headbang:



13 November 2010

Glutes dead as usual after paused-BSS. Interestingly enough , quads are sore too , probably from slow BSS eccentic.

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

Seems i got pretty tight from non-stretching , also core is weaker compared to the past , looks like doing 7DVJC often will be very benefitial.
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: vag's journal : Age vs Vertical
« Reply #759 on: November 14, 2010, 02:22:31 pm »
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14 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 4x10 MR tuck jumps.

- 4x5 27'' depth drops.

- My usual lower body stretch routine.
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?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #760 on: November 14, 2010, 06:32:54 pm »
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REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.
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: vag's journal : Age vs Vertical
« Reply #761 on: November 15, 2010, 04:03:05 am »
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REA squats with 143 lbs is ridiculous. I can barely do them with 95 and I'm probably only doing them well when the weight gets down to 75.

Haha , maybe that's the reason it was the first time i felt doing them right.

Also , i am beginning to think that my reactivity is not as bad as i thought :
- REA squats , explosive box squats etc are good.
- SVJ-dropstep gap = 4''
- SVJ-2-steps gap = 6-7''

So ( aside from max strength ) its probably FA that im lacking , ill focus a bit on that ( skip DJs , do only MR tucks + Depth Drops ) and see what happens...
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: vag's journal : Age vs Vertical
« Reply #762 on: November 15, 2010, 04:14:16 am »
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To me, the differences are like 2 inches in SVJ vs RVJ off two feet... probably a technique thing as well, I have no idea. It doesn't make sense though, especially as I have long legs and I am a natural reactive, one-leg jumper. I think I just load my muscles weird/wrong off two feet, and my body position is not good.

djoe

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Re: vag's journal : Age vs Vertical
« Reply #763 on: November 15, 2010, 05:52:44 am »
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14 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 4x10 MR tuck jumps.

- 4x5 27'' depth drops.

- My usual lower body stretch routine.



Wow, that's a lot of module, how do you feel after that session?
re-evaluate, daniel-san, re-evaluate

vag

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Re: vag's journal : Age vs Vertical
« Reply #764 on: November 15, 2010, 06:03:40 am »
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Wow, that's a lot of module, how do you feel after that session?

Pretty fine actually , seems i got a bit sore at hamstrings and abductors from it ( ! ).
What usually suffers most in such workouts is my shins , but they are ok this time.
My calves are extremely strong so i guess that helps workouts like that...
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?