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Author Topic: Age vs VO2max  (Read 986246 times)

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vag

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Re: Age vs Vertical
« Reply #930 on: March 14, 2011, 04:47:34 pm »
0
Quote from: LBSS on March 14, 2011, 04:45:00 pm
Quote from: vag on March 14, 2011, 04:42:35 pm

Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:

...
...
...

LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment.  :-*

 ;)
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: Age vs Vertical
« Reply #931 on: March 14, 2011, 04:56:34 pm »
0
Quote from: vag on March 14, 2011, 04:47:34 pm
Quote from: LBSS on March 14, 2011, 04:45:00 pm
Quote from: vag on March 14, 2011, 04:42:35 pm

Agreed , runups/FA/bounce look terrible.
Pasting what i said to raptor:

...
...
...

LOL, way to copy/paste from your pics and vids thread in response to Raptor's identical comment.  :-*

 ;)

Of course, it's important what he says to me. And helps towards a bigger post count, which as we know it, is very important. :ibjumping:
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LBSS

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Re: Age vs Vertical
« Reply #932 on: March 14, 2011, 05:12:05 pm »
0
Seems thorough reading is not my specialty today.  :uhhhfacepalm:
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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

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vag

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Re: Age vs Vertical
« Reply #933 on: March 14, 2011, 07:20:57 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

14 March 2011

PHASE 3 - Cycle 2 - Stim workout

Bodyweight@session : ~196
Injuries/aches : shins & feet balls hurting a bit. Concrete + waffles + ME jumping = NO.
Soreness : sore abs and trapezius , much worse yesterday, dunking killed!

POWER CLEANS:
3x5@99

MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@231
3x1@253
3x1@275

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@187

CALVE RAISES:
Skipped to help shins recover
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: Age vs Vertical
« Reply #934 on: March 15, 2011, 04:15:18 pm »
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15 March 2011

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

Upper Body Workout.

BENCH PRESS:
1x6@125.5 ( +4.5 lbs )
1x6@132 ( +6.5 lbs )
1x6@136.5 ( +6.5 lbs )
1x6@143 ( +9 lbs )
-Added more than i planed coz i was feeling strong.

SEATED ROWS
1x8@143 ( +11 lbs )
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@165
-Good gains here too.

STANDING MILITARY PRESS:
1x8@66
1x8@77
1x8@77
1x8@88
-Same weight with OHP behind head last week but felt much harder.

CHINUPS:
4x6@BW , ~4 clean in each set.
-Less help in the assisted ones.
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: Age vs Vertical
« Reply #935 on: March 17, 2011, 04:16:14 am »
0
16 March 2011

-Some forearm stuff ( wrist curls 2x10@88 , reverse 2x10@44 )
-Pinch grip stuff.
-Lower body stretch.
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?

Flander

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Re: Age vs Vertical
« Reply #936 on: March 17, 2011, 06:03:46 am »
0
You into grip training?
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vag

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Re: Age vs Vertical
« Reply #937 on: March 17, 2011, 06:39:54 am »
0
Quote from: Flander on March 17, 2011, 06:03:46 am
You into grip training?

Nah , just want to improve my ability to palm the ball ( pinch grip ) , 100% dunk oriented motive :D

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/
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: Age vs Vertical
« Reply #938 on: March 17, 2011, 04:08:28 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


17 March 2011

PHASE 3 - Cycle 3 - Strength workout

Bodyweight@session : ~198
Injuries/aches : none
Soreness : slight lats soreness.

Dynamic warmup 10'

Head height jumps @ home ( ~8'6'' ceiling ):
2x4 SVJ : ~27''
1x4 dropsteps : ~30''
Both are PRs for jumps@home.
30'' = hair touching the concrete ceiling, could go higher but fear was holding me back.

SQUATS :
1x6@187 ( +22bs )
1x6@198 ( +22bs )
1x6@209 ( +22bs )
1x6@220 ( +22bs )
-187, 298 & 209 below parallel , 220 : between half and parallel

REVERSE LUNGES:
1x6@121
1x6@132 ( +11lbs )
1x6@143 ( +22lbs )

ROMANIAN DEADLIFTS:
1x6@165 ( +44lbs )
1x6@187 ( +22lbs )
1x6@209 ( +44lbs )

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

Green house effect! :D
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?

LBSS

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Re: Age vs Vertical
« Reply #939 on: March 17, 2011, 06:06:24 pm »
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don't let the fear hold you back, vag. your cervical vertebrae can take it.
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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

adarqui

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Re: Age vs Vertical
« Reply #940 on: March 17, 2011, 09:43:22 pm »
0
good work on the @home PR's vag, jumping looks good lately.

Quote from: LBSS on March 17, 2011, 06:06:24 pm
don't let the fear hold you back, vag. your cervical vertebrae can take it.

my cns shuts me down with that stuff too, very hard for me to hit my head on my 8' ceiling.. body won't let me.
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LBSS

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Re: Age vs Vertical
« Reply #941 on: March 17, 2011, 11:35:10 pm »
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Quote from: adarqui on March 17, 2011, 09:43:22 pm
good work on the @home PR's vag, jumping looks good lately.

Quote from: LBSS on March 17, 2011, 06:06:24 pm
don't let the fear hold you back, vag. your cervical vertebrae can take it.

my cns shuts me down with that stuff too, very hard for me to hit my head on my 8' ceiling.. body won't let me.


you gaping vaginas.

of course, while playing catch today i got spooked jumping up for a disc that was kind of near the net. just let it go by.

so, um, i guess it takes one to know one.

 :uhhhfacepalm:
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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

Flander

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Re: Age vs Vertical
« Reply #942 on: March 18, 2011, 03:32:22 am »
0
Quote from: vag on March 17, 2011, 06:39:54 am
Quote from: Flander on March 17, 2011, 06:03:46 am
You into grip training?

Nah , just want to improve my ability to palm the ball ( pinch grip ) , 100% dunk oriented motive :D

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/


Cool.  :strong:
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vag

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Re: Age vs Vertical
« Reply #943 on: March 21, 2011, 04:23:51 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

21 March 2011

PHASE 3 - Cycle 3 - Power+Stim workout

Thursday = game at court with perfect floor.
Friday + weekend = gym closed.
So i joined this cycle's power and stim workouts in one

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
6x1@220 ( +11lbs )
-Awesome speed for 220.

MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
4x1@253
3x1@286 ( +11lbs )
253 = pin 6 depth , good speed.
286 = pin 7 depth , good speed.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@187

SINGLE LEG STANDING CALVE RAISES:
1x5@BW+110
1x5@BW+121
1x5@BW+132
1x5@BW+143
« Last Edit: March 22, 2011, 05:54:04 am by vag »
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: Age vs Vertical
« Reply #944 on: March 22, 2011, 03:49:00 pm »
0
22 March 2011

Weight@session : ~200 , fake BW , stuffed with food.
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x6@125.5
1x6@132
1x6@136.5
1x6@143
-No improvements in weights , improvement in form/ROM.

SEATED ROWS
1x8@143
1x8@154
1x8@165
1x8@176 ( +11 lbs )
143 = wasted set , too easy.

STANDING MILITARY PRESS:
1x8@77 ( +11 lbs )
1x8@77
1x8@77
1x8@88
-Improved speed@77. 88 is damn hard though.

CHINUPS:
4x6@BW
- Getting ~5 clean in each set ( +1 ).
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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