Author Topic: Age vs VO2max  (Read 960802 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #225 on: March 31, 2010, 06:47:55 pm »
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strooooong BSS man!

awesome.

ya that bss is good stuff.. almost over BW for reps now.

vag

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Re: vag's journal : Age vs Vertical
« Reply #226 on: March 31, 2010, 06:50:29 pm »
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strooooong BSS man!

awesome.

Yes, thanks!
Seems i am at my best strength levels ever. And i just started a strength cycle.
I am stronger ( at least i get better lifts ) from ending last strength cycle in December , i was ~200lbs then and i am ~187 now.
It looks like its gonna work good this 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?

ESav15

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Re: vag's journal : Age vs Vertical
« Reply #227 on: March 31, 2010, 07:00:58 pm »
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this sounds really good man.
can't wait for a new dunk session vid

vag

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Re: vag's journal : Age vs Vertical
« Reply #228 on: April 01, 2010, 04:09:57 pm »
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1 April 2010

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

DOMS : i feel soreness at hamstrings , glutes and calves , not at all at quads. That's gotta be good! :D



this sounds really good man.
can't wait for a new dunk session vid

http://www.youtube.com/watch?v=DfLi95ysgn4
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 #229 on: April 05, 2010, 12:56:03 pm »
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5 April 2010

Jumping/dunking session, after 4 days of doing nothing but eat , drink and sleep.
Jumping on concrete, afternoon , 18' Celsium + sun.
Bodyweight@session ~191lbs.
Was wearing my hyperdunks as an experiment, have been jumping only in my frees for months.
I sure feel better/light on my feet in frees , but the RVJ plants were much more stable/stiff with hyperdunks.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
1x4 SVJs : avg = max = 26,5''
2x4 RVJs : avg = max = 31,5''
~10 dunk attempts at 9'8''

-SVJs were not as powerfull as last time , dont know if it was the shoes or... ???

-RVJs were ok ,  I was trying to focus on accelerating during runup.
I think that i cant get max rim jumps on that low rim , can only achieve them while trying to dunk.
Wanted to do rim jumps on 10' but all rims were taken!  :-\

-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.

« Last Edit: April 05, 2010, 01:05:14 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 #230 on: April 05, 2010, 01:33:13 pm »
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-Dunks were ok , i got a couple of powerdunks , both leftys , i think one was ~32+ again , i put all my wrist in the rim , ball went straight down without touching rim.

nice!

vag

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Re: vag's journal : Age vs Vertical
« Reply #231 on: April 06, 2010, 04:07:38 pm »
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6 April 2010

Weight@session : 190

BENCH PRESS :
1x8@121 ( +2 reps , -11lbs )
1x6@132 (  same )
1x4@143 ( -2 reps , +11lbs )
1x8@121 ( +2 reps , -11 lbs )

WIDE GRIP LAT PULL :
1x8@132 ( +2 reps , -22 lbs )
1x8@154 ( +2 reps )
1x6@176 ( +22 lbs )
1x8@143 ( +2 reps , -11 lbs )

BICEP DB CURLS : 3x10@35lbs( each hand ) , ( +6lbs per hand in all sets )

TRICEP PULL DOWN ( ROPE ) :
1x12@55 ( -11lbs )
1x12@66 ( same )
1x12@77 ( +11lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

Gonna keep Kelly's "money-set" style in upper workout , building up for a maximal 3d of 4 sets in combound moves.
Also reduced breaks from ~3/3,5 to ~2/2,5 minutes between sets.
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 #232 on: April 09, 2010, 04:10:53 pm »
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9 April 2010

JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!!  :-\

WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs

BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative
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?

ESav15

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Re: vag's journal : Age vs Vertical
« Reply #233 on: April 09, 2010, 05:46:47 pm »
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9 April 2010

JUMPING SESSION :
Jumping on concrete, 10' rim jumps, late afternoon , 15' Celsium.
Bodyweight@session ~192,5lbs.

As allways , dynamic warmup 5' , 2x10sec line hops , bunch of low/mid effort jumps.
2x4 SVJs : avg = max = 26''
2x4 RVJs : avg = max = 31''
Meh...
SVJs felt weak , were weak too.
RVJs felt good but werent that high.
I felt really fluid , runups improved : instead of 3 steady speed steps i had 1 slow and 2 with good acceleration.
But instead of jumping higher with that form improvement, i jumped lower... duh!!!  :-\

WEIGHTS :
SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@187lbs
1x6@209lbs ( +11lbs )
1x6@220lbs ( +11lbs )
1x6@209lbs

BSS:
8x132 ( +11lbs )
8x154
8x176 ( equals PR )

STANDING CALVE RAISES:
12x264
12x330
10x374 ( +22lbs , shits on previous PR , WTF , 374 ?!?!?!? )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative


Congrats for your new PR!
Bionic calves!

vag

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Re: vag's journal : Age vs Vertical
« Reply #234 on: April 10, 2010, 05:12:11 am »
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Jumps look like decreasing lately.
Looking back at my log , i figured out i am rather doing too much.
I wend jumping/dunking at : 22/3, 26/3 , 29/3 , 5/4 , 9/4
That's 5 times in 18 days, being in a strentrh cycle too.
I think its fine though , i am ot chasing PRs , i look more to improve RVJ form.
I guess its all gonna bond together and work in the end.


Congrats for your new PR!
Bionic calves!

LOL , thanks man... And they are not even too big , something's gotta be wrong with them :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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #235 on: April 12, 2010, 03:27:08 pm »
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12 April 2010

Weight@session:192,5
Felt too bored and numb to go to the gym , but pushed myself and went.
As usual in such cases , workout was pretty good! :D

SQUATS:
Warmup sets:
10xbar
6x77
4x121
2x165
1x209
Work sets:
MSEM , ~1' between reps , ~4' between sets
3x1@231lbs
3x1@253lbs

BENCH PRESS :
1x8@121
1x6@143 ( +11lbs )
1x4@154 ( +11lbs )
1x6@132 ( -2 reps , +11 lbs )

WIDE GRIP LAT PULL :
1x8@132
1x8@154
1x6@176
1x8@154 ( +11 lbs )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative
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 #236 on: April 14, 2010, 01:05:20 pm »
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13 April 2010

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


14 April 2010

Basketball training.
Back to the court after ~2,5 months , went much better than i thought.
Those consecutive dunk sessions must have improved my anaerobic endurance.
I did a few jumps , in a fatigued state , also quads were feeling tight.
I was happy to get ~26,5'' SVJ , ~31''RVJ. I also got 2 rim grabs in-game , jumping for rebound.

"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 #237 on: April 15, 2010, 03:34:12 pm »
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15 April 2010

Weight@session: ~193,5lbs

SQUATS ( not MSEM , normal sets , 4x6 ):
Warmup sets:
10xbar
6x77
4x121
2x165
Work sets:
1x6@209lbs ( +11lbs )
1x6@209lbs
1x6@231lbs ( +11lbs ) , duh , i mistyped 220 on the original post
1x6@209lbs
Perfect form , 209 sets were ATG
231 all reps were at least parallel , no back rounding , no goodmorning, just felt that if i went ATG i'd fail.
I consider this a PR performance , i've hit 253x5 in the past but it was not in a 4x6 set , it was a 5rep max and form/depth were not so good.

BSS:
8x132
8x176 ( +11lbs, equals previous PR )
8x187 ( +11lbs , PR )

STANDING CALVE RAISES:
12x308 ( +44lbs )
12x330
12x374 ( +2 reps , PR )

Green/Red = comparison with equal set of previous workout , green = positive , red = negative

DAT WAS DAH BEST WEIGHTZ WORKOUT EVAHHHHHH :D :D :D

« Last Edit: April 15, 2010, 04:09:51 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 #238 on: April 15, 2010, 04:05:48 pm »
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nice work man!

zgin

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Re: vag's journal : Age vs Vertical
« Reply #239 on: April 15, 2010, 05:47:04 pm »
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nothing wrong with jumping 2-3x per week as long as u end your jump session at 1st or 2nd sign of performance dropoff
37.5