Author Topic: Age vs VO2max  (Read 960897 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #150 on: February 09, 2010, 03:22:58 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.


nice man..

btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.

http://theverticalsummit.com/viewtopic.php?t=3910&start=20

few days ago he PR'd on SVJ/RVJ/broad jump.

vag

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Re: vag's journal : Age vs Vertical
« Reply #151 on: February 09, 2010, 05:53:56 pm »
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btw, check out this journal on TVS, it's 2 pages long.. Dec 12 is when he uses the stim/MSEM approach, prior to that his jumping became sh*t due to moderate-high volume training for a prolonged period.

http://theverticalsummit.com/viewtopic.php?t=3910&start=20

few days ago he PR'd on SVJ/RVJ/broad jump.

Yes , great link , perfect example ( 2nd perfect after your high freq shit! LOL ).
If we wanted to make a theoretical example about using MSEM/DJs to transit from stalled strength training to explosive training maintaining limit strength, it would be just like his!
I feel i have a lot of "shadowed" VJ gains from my fall/winter 5x5 block. Hopefully MSEM & DJs will bring it to surface.
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 #152 on: February 10, 2010, 04:35:41 pm »
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10 February 2010

Missed bball game coz of work. Thats good though , bball games are causing too much fatigue.
I'm expecting tomorrows DJs to be higher because of that missing fatigue.

Did Kelly's "The 7 day 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

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Re: vag's journal : Age vs Vertical
« Reply #153 on: February 11, 2010, 04:30:57 pm »
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11 February 2010

Weight at session : 194 ( WTF??? )

Dynamic warmup 5'

2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''

Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.

Now comes the good stuff

SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!

BSS:
1x6@132
1x6@154
1x6@176 , PR !!!

Beast mode! :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 #154 on: February 11, 2010, 05:06:54 pm »
0

11 February 2010

Weight at session : 194 ( WTF??? )

Dynamic warmup 5'

2x4 18'' Depth Jumps : average 24'' , best 25''
2x5 27'' Depth Jumps : average 24'' , best 24 1/4''
1xSVJ after all DJs : 25,5''

Again all jumps indoor based on hangtime. Need to go out soon , i want to do rim jumps.

Now comes the good stuff

SQUATS ( MSEM , rest between reps ~45'' , rest between sets ~4' ):
3x1@209lbs : too easy.
3x1@231lbs : PERFECT form , i never felt 231 so light in my back , ever.
3x1@253lbs : 1st rep perfect , 2nd rep great form but almost failure , so 3d rep = 1/2 squat.
Ive lifted that weight again in the past , but never in such a good form , i consider this a PR!

BSS:
1x6@132
1x6@154
1x6@176 , PR !!!

Beast mode! :D



sick!

dj's have gone back up last two sessions also.. prior to hitting the singles they had been going down hehe.

beast mode ftw.

vag

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Re: vag's journal : Age vs Vertical
« Reply #155 on: February 15, 2010, 02:28:24 pm »
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15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :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 #156 on: February 15, 2010, 03:52:23 pm »
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15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D



mostly CNS stim.. your dj's were dropping from the lack of max strength work.. the lack of max strength work was leaving you void of that potentiation/stim effect from session to session.. it's no coincidence that you PR'd 3(?) days ago in BSS/squat, and now you had a session like this. :)

last session you had basically "PR" level strength during MSEM, so CNS is firing alot better:
- neural arousal is higher
- explosive strength is rising
- max strength is rising
- confidence and focus are probably alot better now too, after the dj's started rising again
- the fact that you're doing MSEM is allowing your body/cns to focus entirely on gains in explosive strength.. in mod/high volume intense lifting, those gains can be hidden from constant fatigue, or they can be temporarily 'maladapting' to a 'slower' RFD force/time curve, which happens in most people, since for lifting heavy shit over and over causes shifts of the force/time curve to the right (less RFD).. unfortunately, 'temporarily' for most people training for performance gains, means chronic.

wERD!

peace

vag

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Re: vag's journal : Age vs Vertical
« Reply #157 on: February 17, 2010, 01:57:47 pm »
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17 February 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Tomorrow the weather is supposed to be good , if so ill go dunking...
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 #158 on: February 19, 2010, 12:15:24 pm »
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19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :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 #159 on: February 19, 2010, 02:55:59 pm »
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19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D





nice man have a good time.

when you come back, keep implementing these things you've been doing and set some new PR's.

man i could never jump on a slippery court, that's rugged.

vag

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Re: vag's journal : Age vs Vertical
« Reply #160 on: February 19, 2010, 04:17:34 pm »
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nice man have a good time.
Thanks , hope all go great.

when you come back, keep implementing these things you've been doing and set some new PR's.
Sure thing , spring is coming , dunking time!
MSEM + PRs + hard dunks FTW :D


man i could never jump on a slippery court, that's rugged.
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...

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 #161 on: February 19, 2010, 04:28:52 pm »
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Quote
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.

ah, ya i still wouldnt be able to do that though.. when im dunking i dry my shoes with my hands so much, it's like OCD.

Quote
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...

sick, sounds like it was a very good session.

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #162 on: February 26, 2010, 03:47:29 pm »
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vids vids  ;D
looks like vert is gonna kick age's ass!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #163 on: February 28, 2010, 07:42:59 am »
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Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!


vids vids  ;D
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.
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 #164 on: February 28, 2010, 07:52:41 am »
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Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!


vids vids  ;D
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.


welcome back..

just managing fatigue better will go along way for you..

check out "the ratio technique", don't know if you saw that, i think i posted it after you left. that, for example, would be used to maintain max strength better during your plyo block (like you just did), since the idea of ratio is maintaining a quality while emphasizing another:

plyo block:

plyo/explosive stuff:stim = 2:1 or 3:1, depending, or rotating, but never a '0' for stim.

stim, aka max strength maintenance or improvement, without undue fatigue :)

pc man