Author Topic: Age vs VO2max  (Read 960822 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #135 on: January 29, 2010, 03:54:37 am »
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Have I got the defination of depth jumps wrong? How are u guys calculating ur depth jumps, utube vids of depth jumps, At least sihunt or some others, just show them dropping off and landin in that arms at the back, bent forward pose... Or is that called depth drops?

On a sidenote, I think I'm kinda stagnating... Nit getting any higher... :/

depth jump = drop from a box and jump back up
depth drop = drop from a box and absorb the landing
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 #136 on: January 29, 2010, 02:28:37 pm »
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29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D

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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #137 on: January 30, 2010, 06:26:55 am »
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29 January 2010

Weight at session : 190lbs

SPEED SQUATS ( Style was go down slowly until below parallel , rapidly explode up ):
5x3@165lbs

BSS ( at the smith machine ):
1x6@110lbs
1x6@132lbs
1x6@154lbs ( havent said that for a long time..... PR )


CALF RAISES :
1x12@220lbs
1x12@264lbs
1x12@330lbs ( no typo , 330 , PR )

I should get food poisoning more often , seems to enhance strength! :D



haha weird...!

vag

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Re: vag's journal : Age vs Vertical
« Reply #138 on: February 01, 2010, 02:00:21 pm »
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31 January 2010

BBall game

Last minute absences + in-game injuries left no substitutes for me.
Played all 40' of the game.
Deaddddd , im too old for that shit! :D



1 February 2010

Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine ( which is also picked from Kelly's articles ).
Did all exercises at the maximum suggested reps and difficulty progression.
Still too easy but its a great routine to do at off-days for glutes and abs activation

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 #139 on: February 02, 2010, 03:57:49 pm »
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2 February 2010

Weight at session : 189lbs

Dynamic warmup 5'
4x10sec barefoot single leg line hops : geting 32 to 35

Reactivity test ( in my house again , too cold outside , based on 120fps hangtime ):
1x4 SVJs    : ~25''
1x4  9'' DJs : ~24 1/4''
1x4 18'' DJs : ~24 1/4''
1x4 27'' DJs : ~24''

Bleh...

BENCH PRESS :
2x8@121lbs
2x5@143lbs

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
2x6@165lbs

BICEP CURLS : 3x8 , 35lbs dumbell in each hand

TRICEP PULLDOWNS ( ROPE ) : 3x10@88lbs

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 #140 on: February 05, 2010, 03:41:41 pm »
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3 February 2010

BBall training. Exhausting...


5 February 2010

Weight at session : 193lbs , WTF , hope it was today's overeating + some water...

Dynamic warmup 5'

3x4 27'' depth jumps : average 23'' , max 24''
DJs performance has regressed , im guessing its fatigue from too much BBall action recently.

SQUATS:
Of course i did MSEM after recent discussion, looking down my log/stats seems im the perfect candidate for them.
Been training ~1,5 year at 5x5 , stalled , reactivity kinda sucks, trying to transfer strength to power, need i say more?
Did the reps wrong though , i wanted to do 3x3 and somehow i got confused and did 2x4. Duh... No big deal though.
Rest between reps : ~45''
Rest between sets : ~5'
4x1@209lbs
4x1@231lbs
MSEM felt awesome , max effort , min fatigue!
Also, last heavy squating was 10 December , maxing at 1x4@242 , so im really happy with this one.

BSS ( at the smith machine ):
3x6@132lbs

CALF RAISES :
3x12@308lbs

« Last Edit: February 05, 2010, 03:56:15 pm by vag »
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #141 on: February 05, 2010, 04:44:58 pm »
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.

vag

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Re: vag's journal : Age vs Vertical
« Reply #142 on: February 05, 2010, 06:14:07 pm »
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #143 on: February 05, 2010, 06:42:40 pm »
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nice man, ya i was hoping you'd start using some singles/MSEM.. your explosive block looked like it was regressing, and to me that's from the lack of max strength work.. I mean, even if you did a MSEM session once every 2 weeks it would be much better than nothing at all.. i'd use it once per week for now just to get that pop back that has been disappearing.. you should feel better soon and get your jumps back up, then you can decide whether to extend it to once every 2 weeks etc, but you probably wont want to. :F

the only explosive block that should not have any max strength maintenance/progression is pure shock, because that is absolutely insane, and shock itself actually takes care of MxS/ExS.


Yes , i never knew you can combine maximum lifts with small fatigue & recovery time.


ya, thats partly why im going to start blogging stuff, because when you say it on a forum in a post it can go unnoticed or skipped over.. i have like 50+ topics written down so far haha.

Quote
Also gotta adore how much less time they take at gym.
And to be honest , i missed the heavy iron ( ok , 231 is not that heavy , i know! :D )
Next week is final gym week , then 1 week rest and then 1 week skiing ( every day , 8am to 4pm ).
After that ( and some rest ) i gotta design my next block.
I think i will continue just like now , subsituting the speed squats with MSEM.
Lets just see how it goes...


nice, sounds good! ya i dont like speed squats much.. i only like them as a progression for learning REA/jump squats, after that, i dont think they are needed.

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #144 on: February 07, 2010, 10:56:58 pm »
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sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.

also vag, how heavy are you? are u able to dunk now?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #145 on: February 07, 2010, 11:01:08 pm »
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sorry guys... wat is MSEM?
googled it, and all i got was some educational stuff haha.

also vag, how heavy are you? are u able to dunk now?

check the blog section: http://www.adarq.org/forum/index.php?board=36.0

maximum strength effort method

edit: this is what i was telling you to do, MSEM, not that speed squat crap :F

vag

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Re: vag's journal : Age vs Vertical
« Reply #146 on: February 08, 2010, 06:00:33 am »
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7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D


also vag, how heavy are you? are u able to dunk now?

~188lbs in the morning.
Of course i can dunk...
1 handed , 2 handed , pretty close to getting an off-the-backboard...
But the rim has to be set at 9'10'' LOLLLL :D
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #147 on: February 08, 2010, 06:03:02 am »
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7 February 2010

Bball game.
Squating heavy after so long did cause some soreness afterall.
Still , it was just a light soreness , if i did 5x5 i would barely be able to walk. MSEM FTW!!!
I felt pretty explosive at the court after loooong time.
I only did a couple of jumps though , to avoid fatigue.
I got a 2-step 31'' rim jump ( ~10'5'' touch ) and a 1-step lead in 2-hands rim grab ( 2 knuckles above rim both hands ).
Good shit! :D

sick man

vag

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Re: vag's journal : Age vs Vertical
« Reply #148 on: February 08, 2010, 03:27:18 pm »
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8 February 2010

BW at session : 190lbs

Dynamic warmup 5'

2x10 sec barefoot unilateral line hops , getting ~32.
2x10 sec barefoot bilateral line hops , getting ~45.

4x5 27'' depth jumps:
Average = 23 3/4'' , Best = 24 1/4''
Those felt great. Numbers were lower than what i felt when jumping though. Still , progress from last DJ session!

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 #149 on: February 09, 2010, 02:24:12 pm »
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9 February 2010

BENCH PRESS :
2x6@132lbs ( -2 reps per set ) , ( + 11lbs , +better form )
2x6@143lbs ( +better form )

WIDE GRIP LAT PULLDOWN:
2x6@154lbs
1x6@165lbs
1x6@176lbs ( +11lbs at this set )

BICEP CURLS : 3x10 , 35lbs dumbell in each hand ( +2 reps per set )

TRICEP PULLDOWNS ( ROPE ) : 3x12@88lbs ( +2 reps per set )

Workout felt awesome. Although all final sets were very close to failure , they felt great , form was perfect and i am still very fresh.
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?