Author Topic: Age vs VO2max (Read 986176 times)

vag · « **Reply #1050 on:** May 30, 2011, 06:42:54 pm »

30 May 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 2 , Day 1

Bodyweight@session : ~193.5
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Matched yesterday's 28.5'' indoor SVJ PR.
Geting those head heights in so restricted environment is awesome.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Those feel improved too, by means of smoothness & power.

FULL SQUATS: 5x3@231lbs
-Great form , good speed.

RDLs: 3x8@187lbs
-Slow , controled , extra deep ROM , perfect.

CALVE RAISES: 3x15@264lbs

vag · « **Reply #1051 on:** June 03, 2011, 07:50:58 pm »

31 May , 1&2 June :work convention all day, no training but awesome diet.

3 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 2 , Day 3

Bodyweight@session : ~192.8

Injuries/aches : none
Soreness : none

18'' DEPTH JUMPS: 4x5
-Awesome , felt very smooth/springy/high.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Good but still big dropoff at 2 last reps.

HALF SQUATS , Build up to 3RM:
1x8@77lbs
1x6@121lbs
1x4@165lbs
1x2@209lbs
1x1@253lbs
1x3@297lbs
-Awesome , legit half squat ( adarq pin 6 ) depth.

BB REVERSE LUNGES:
3x5@165
-Added these to make up Wednesday's missed workout.

vag · « **Reply #1052 on:** June 05, 2011, 07:17:25 pm »

5 June 2011

Failed ME jumps session

Jumping on concrete , 10' rim

Bodyweight@session : ~194
Injuries/aches : none
Soreness : glutes 2/5 , was 4/5 yesterday , reverse lunges FTW!
Stim : 1 redbull

Excuses:
1 - Jumps 4 hours after lunch ( including alcohol )
2 - Jumps at 9PM so not able to use caffeine.
3 - Rims were taken and when they got free it was too dark

FML!

- 10mins dynamic warmup

- bunch of low/mid effort jumps.

ME jumps:
- 1x4 SVJs : shity!
- 1x4 Dropsteps : shity!
- 1x4 1&2 step DLRVJs : shity!
- 1x4 3-4 steps DLRVJs : shity!

For the lulz: submax jumps warmup was great. Despite the alcohol and food and all i got a 10'7'' dropsrep ( 32'' ) and a 10'8'' RVJ ( 33'' ). By the time i rested and did my SVJs set it got too dark. All SVJs ~27'' , all the other jumps stuck at 10'5'' ( 30'' ). Crazy CNS shutdown , 30'' was ridiculously easy but i couldn't even get 31'' no matter how much i pushed it.

LBSS · « **Reply #1053 on:** June 06, 2011, 11:10:50 am »

I hate that shit, when I feel like I can get 1-2" below peak with ease, over and over but then can't get beyond it. Oh well, just gotta try to do better next time.

vag · « **Reply #1054 on:** June 07, 2011, 04:34:20 am »

Quote from: LBSS on June 06, 2011, 11:10:50 am

I hate that shit, when I feel like I can get 1-2" below peak with ease, over and over but then can't get beyond it. Oh well, just gotta try to do better next time.

LOL , i love how we know in detail ( and from experience of course ) every single way a jump session may fail!

7 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 3 , Day 1

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Good , 3-4 awesome

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Better every time. Still jump height dropoff at last 2 reps.

FULL SQUATS: 5x1@253lbs
- Depth was 1'' or 2'' above parallel. I think 253 is PR at this depth. All reps semi-grinders at bottom but form still solid.

LEG CURLS: 3x8@110lbs

SINGLE LEG CALVE RAISES: 3x15@BW+66lbs
-Weights were taken so i had to do SL.

vag · « **Reply #1055 on:** June 07, 2011, 06:01:36 pm »

7 June 2011

Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : calves 2/5
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins mins dynamic warmup

SPRINTS:
1x5x40m @ 100%
-Sprint , walk back , rest ~10 seconds , repeat.
-Very nice , feeling light and springy.

10'4'' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~32''
-Decided to jump more on 10'4'' on non PR days , eventualy 10' will 'look low'
-Verified it today already , after those jumps i went on 10' and did a 28,5'' SVJ , 31,5'' dropstep and 32,5'' DLRVJ , all 0,5'' above than the best jump of each set on 10'4''.
-After a looooooong time ( January or so ) DLRVJ > dropstep.

MORE SPRINTS:
1x8x80m @ 60%
-Sprint 20 seconds , rest 40 seconds , repeat.

LBSS · « **Reply #1056 on:** June 07, 2011, 06:15:14 pm »

nice, does that mean your approach is getting better? gotta post another vid.

vag · « **Reply #1057 on:** June 08, 2011, 06:02:21 am »

Quote from: LBSS on June 07, 2011, 06:15:14 pm

nice, does that mean your approach is getting better? gotta post another vid.

Not sure. I always tend to get better at RVJs at ~192lbs and below so it could be the weightloss ( net weight in the morning is ~189 currently ).
All the depth jumps and jump squats must have helped too, i feel like i am loading my jump much better planting from a runup now.
All latest jumps were submax though, so i can't really tell, i must video a true ME session soon.

vag · « **Reply #1058 on:** June 09, 2011, 04:32:10 am »

8 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 3 , Day 2

Bodyweight@session : ~192 , win!
Injuries/aches : none
Soreness : calves 2/5

27'' DEPTH JUMPS: 4x5
-Jump height achieved felt higher than last time.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Again Right leg = semi-grinders , Left leg= easy and explosive.

vag · « **Reply #1059 on:** June 09, 2011, 06:48:58 pm »

9 June 2011

Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none
Fatigue : none
Stim : 2 teaspoons instant coffee 2,5 hrs before session, 1 redbull 1 hour before session.

ME rim jumps , concrete , 9'10'' rim

WARMUP:
- 10 mins dynamic warmup
- Usual submax building intenity jumps sequence

9'10'' RIM JUMPS:
2x3 SVJs : max ~30.5'' , ties all time

2x3 dropsteps : max ~33''
3x4 DLRVJs : max ~34''

- SVJ awesome , besides the PR tie i also had 3 SVJs at ~30''.
- Tried to get 35'' RVJ but failed. 34'' were rim touches so i could have peaked a bit higher but 34,5'' at most.
- RVJ feeling good , still room for developement.
- Every single jump above 32'' , breaking wrist and puting all hand in rim.
- Awesome session , considering it was 9PM , not fully stimed and not fully recovered.

vag · « **Reply #1060 on:** June 12, 2011, 06:53:20 pm »

10 June : stretching

11 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 3 , Day 3

Bodyweight@session : ~191.5 , AM , win
Injuries/aches : none
Soreness : none

~~18'' DEPTH JUMPS: 4x5~~

~~JUMP SQUATS ( reset at each rep ): 3x5@45lbs~~

Replaced by caffed up 10' ME jumps:
2x3 SVJs : max 30.5'' , ties all time

again
2x3 dropsteps : max 33.5''
3x4 RVJs : max 34''
-The bad : no PRs allthough season low bodyweight.
-The good : consistency. All SVJs 29'' or more, all dropsteps and RVJs 33'' or more.
-Need to film , peak of those jumps could be PRs.

~~HALF SQUATS , Build up to 1RM:~~
Gym was closed , so replaced that with build up to ATG pistol squats 1RM:
BW : Right OK , Left OK
BW + 22lbs : Right OK , Left OK
BW + 33lbs : Right OK , Left OK
BW + 44lbs : Right FAIL , Left OK
BW + 55lbs : Left OK
BW + 66lbs : Left OK
-Left leg is sooo strong!

vag · « **Reply #1061 on:** June 14, 2011, 05:34:41 pm »

15 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 1

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Just good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved height , less dropoff at last 2 reps.

FULL SQUATS: 5x5@220lbs

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@286lbs

vag · « **Reply #1062 on:** June 16, 2011, 04:41:12 pm »

16 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 2

Bodyweight@session : ~191.5
Injuries/aches : none
Soreness : glutes 1/5 , abductors + hamstrings 3/5

27'' DEPTH JUMPS: 4x5
-Smoother AND getting higher

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Improved , no dropoff at last 2 reps that i had in all previous sessions.

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Improved too , right leg no more semi-grinders , left leg flying

Weight goes down , strength goes up , awesome shit!

vag · « **Reply #1063 on:** June 17, 2011, 02:30:36 pm »

17 June 2011

Bodyweight@session : ~191,1
Injuries/aches : none
Soreness : hamstrings 1/5
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins dynamic warmup

SPRINTS:
3x5x80m @ 60%
-Sprint ~20 seconds , rest ~40 seconds , rest between sets ~3mins.
-Felling light and fast but not springy.

10' RIM JUMPS:
1x4 SVJs : max ~28''
1x4 dropsteps : max ~31''
1x4 DLRVJs : max ~31''
-Ridiculous , at warmup sequence i got 32'' dropstep and 33'' RVJ. Then on 'normal' jumps legs decided to go jelly.

bedouindunker · « **Reply #1064 on:** June 18, 2011, 01:28:32 am »

vag... man... your vid that when you first dunked on 10 feet... and you slapped the backboard with two hands coz of joy...

hyped me up man! really inspiring! its very touching too! dammit! haha!

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Author Topic: Age vs VO2max (Read 986176 times)

vag

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