Author Topic: Age vs VO2max  (Read 960757 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #795 on: December 03, 2010, 04:34:53 am »
0
2 Dec 2010

Weight@session : ~199
Injuries/aches: none
Soreness : upper abs very sore from pullups (! )

Plyos session :

- 10' dynamic warmup

- 4x10 sec bilateral line hops , ~40 back forth , ~43 left-right

- 3x8 MR tuck jumps , great bounce , very springy

Head height jumps@home:
- 1x4 SVJs : all ~26,5''
- 1x4 dropsteps : min 28,5'' , max 29,5''

- 2x5 27'' depth drops.

- 2x5 18'' depth jumps.

- My usual lower body stretch routine.

why the jumps at home, cause of weather?

pc

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #796 on: December 03, 2010, 05:16:35 am »
0

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #797 on: December 03, 2010, 09:34:34 pm »
0

why the jumps at home, cause of weather?

pc

Nah , the weather is unnaturally warm and dry here. Jumps@home = too much work / too little time.

ah.. sucks :/

peace man

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #798 on: December 05, 2010, 05:10:33 am »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done



4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

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

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #799 on: December 05, 2010, 06:02:24 am »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done



4 Dec 2010

PHASE 2 - Cycle 1 - Hypertrophy Workout 2

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

SQUATS :
1x5@198 , ( +11lbs )
1x5@209
1x5@220 , ( -11lbs ) , ( +full instead of half squat )
1x5@253
1x5@286 , ( +11lbs )
-187, 209 and 220 sub-parallel , 253 and 286 half-squats.
- 5x286 is again 5-reps PR , estimated 1RM PR , estimated 1RM/BW PR.

REVERSE LUNGE:
1x6@132 , ( +11lbs )
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
-Better ROM & form with heavier load too.

LEG CURLS:
Skipped

SINGLE LEG CALVE RAISES:
3x12@BW+110lbs


congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #800 on: December 05, 2010, 06:11:40 am »
0
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  ;D
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #801 on: December 06, 2010, 01:59:13 am »
0
congrats on PR man, your body loves staying at 197.. you beat me tho, yesterday i hit 285 x 5, but, i was wearing a rambo knife, which might be 286.5 x 5, so i think i win. ololo

Thanks a lot man , squats felt great too , definitely all time PR strength level!

ya man you beastin`.


Quote
Just saw your vid , awesome squating there , many congrats!
So it's the rambo knife that makes you win and not the fact that you lifted the same being ~45lbs lighter?  ;D

thanks man & hah.. ya i guess that factors in but let's forget about that, let's focus on the rambo knife ;d



Quote
My body actually wants to go to ~180 and lose all its muscle , so its a tug-of-war that balances at ~197. I am actually pushing 200 now but that workout was in the morning, previous workout that was at night as usual i was 199.


my body wants to blow up right now too, lack of cardio though.. need to walk alot (~8miles each day) monday/tuesday to try and keep this weight down blah!!!

if you're adding pure muscle in the legs/hips then it's fine to go a bit over 200, just gotta make sure it isn't fat.. which is pretty hard to due with our genetics.. we put on fat pretty easily.

pc

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #802 on: December 06, 2010, 03:02:26 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done



6 Dec 2010

PHASE 2 - Cycle 1 - Explosive Workout

Bodyweight@session : ~199
Injuries/aches : none
Soreness : yesterday it was quads/glutes/calves , today its hamstrings/abductors.

WARMUP:
-20 mins incline fast pace walking + dynamic warmup to get some good blood flow , was too sore to go straight to weights.

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!

PAUSED REVERSE LUNGE:
4x5@121

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176 , ( +22 lbs )
« Last Edit: December 07, 2010, 01:37:21 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #803 on: December 06, 2010, 08:30:20 pm »
0

REA SQUATS:
4x3@143
-Great , real freefall!

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@209 , ( +33lbs for first 4 reps , +22 for the rest )
- Great explosion  , was jumping a couple of inches off the ground!


sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #804 on: December 07, 2010, 02:21:06 am »
0

sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).
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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #805 on: December 07, 2010, 06:08:19 am »
0

sounds like a powerful session, good work man.. when you bumping those msem squats up though? i mean you could do them at 90+% of 1RM so, just wondering.

pc

Thanks man. On the explosive workouts i dont bump them , i do that on peak workouts.
So squats go like STRENGTH( 5x5 ) : EXP( MSEM 8x1 exp ) : PEAK ( MSEM 3x3x1 or 2x4x1 @ +90% ).

my bad, misread that session.. didn't know it was one of your explosive ones.

pc

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #806 on: December 07, 2010, 01:35:50 pm »
0
7 Dec 2010

- 7 Days Vertical Jump Cure routine.
- 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?

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #807 on: December 08, 2010, 01:21:22 pm »
0
8 Dec 2010

Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!  ;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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9110
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #808 on: December 09, 2010, 02:05:47 am »
0
8 Dec 2010

Bball game.
Endurance fair to bad , vert good to great. Fucking see-saw thing with vert and endurance! :pissed:
On the other hand its perfectly natural for bball endurance to be bad since i don't run/sprint at all and i lost last week's practice.
Did only 2 jumps , got 32,5'' to 33'' off 2 steps at warmups and a 2-hands grab ( 3d knuckle of both hands ) off 1 step at half-time being tired, rather sick!  ;D


very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man

vag

  • Hero Member
  • *****
  • Posts: 5993
  • Respect: +3778
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #809 on: December 09, 2010, 04:19:29 am »
0
very nice about the jumps, especially 2handgrab.. are you feeling way too much lactic acid buildup or what? when you're playing.

pc man

Lactic acid buildup = muscles start burning? If so , no i don't get that.
What happens is that HR goes crazy high and i feel exhausted. Just like in the breaks of interval sprints.
My guess is lack of anaerobic endurance ( + age of course , MHR is 17bpm lower than a 20yo kid , 17bpm is HUGE ) , i may be totally off though...
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?