Author Topic: Age vs VO2max (Read 984345 times)

vag · « **Reply #1350 on:** April 02, 2012, 04:37:06 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 14
Lower body sessions : 25
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 12

2 April 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( -5,5 lbs )
0@154
-Up to 132 most powerfull than ever. Failed last catch @143 and the single attempt @154

-154 was more like a mental fail ( never did a 1RM clean till today ) plus my forearms were too tired from lowering the bar at previous 4 sets ( cant dump it , have to let it fall and stop it ).

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( same )
3@209 lbs ( same )
3@220 lbs ( same )
3@231 lbs ( same )
3@242 lbs ( same )
3@258,5 lbs ( +5,5 lbs ) ,

-Awesome again , even 258,5 was slower than the rest but still very fast.
-How the FUCK am i able to move ~260lbs from parallel box explosively and not able to do 5x236 free parallel squats?

RDLs:
-Cancelled. Part of a transition to a new training plan , more info soon.

STANDING CALVE RAISES:
3x8@209 ( same )
-Very strong , i don't want to rep-out those on the dynamic day, i want to do sth like 4x6 near failure, but the that 209 lbs max load of the machine is not enough anymore for my calves strength. Will switch to SL calve raises so i can load more.

Raptor · « **Reply #1351 on:** April 02, 2012, 05:16:08 pm »

What bar position do you use for the box squats vs the free squats?

When I was doing high bar full squats I had the same "problem"... I remember I was barely squatting 100x4 full but box squatting 110x5 (parallel box depth, but that wasn't the problem in the full squat).

When I was squatting high bar I was so quad dominant that when I was box squatting I could garner more glute power (even though I was still using a high bar placement) so... you might want to look into that.

vag · « **Reply #1352 on:** April 02, 2012, 05:50:43 pm »

^Actually that's a pretty accurate description of the situation. I squat high-bar both in free and box squats, but in the box squats i feel much better hips/glutes contribution at powering the bar up. As i said a few posts ago i don't think i am quad dominant in general, but particularly getting out of the hole in the heavy full squat sets feels very much quad dominant.
We've talked about my low-bar squatting a few times, you know i hate it and i can't get it right ( i tried , repeatedly ). Maybe it's time to man up and build up my low-bar squat, starting as low as it takes. My current block ends next week so it's a convenient point in time for a change.

Raptor · « **Reply #1353 on:** April 02, 2012, 08:39:10 pm »

Quote from: vag on April 02, 2012, 05:50:43 pm

Maybe it's time to man up and build up my low-bar squat, starting as low as it takes. My current block ends next week so it's a convenient point in time for a change.

This^^^^^

I still struggle with the low bar squat when I feel the bar slipping on my back like I did on Sunday. I used a "new" bar. Never doing that again. Old bars that have friction are the best for low bar squatting. And if I didn't have these unflexible shoulders/pecs/scapulas it would be so much easier.

If you can catch in a clean with your elbows up/in front you shouldn't have much problems low bar squatting AFTER you figure out where the bar should sit (which might take some time and make you think about quitting quite a few times before it happens).

But yeah, I started low bar squatting with 50 kg so...

<a href="http://www.youtube.com/watch?v=TfuzsKOqrjI" target="_blank">http://www.youtube.com/watch?v=TfuzsKOqrjI</a>

vag · « **Reply #1354 on:** April 04, 2012, 01:07:11 pm »

4 April 2012

Bball game
Good stamina , very good vert.
Only one rim jump , easy 10'7,5'' ( 32,5'' ) DLRVJ.
Also got this weird in-game play , i went up for an offensive rebound, i thought i was going to tip it in from underneath the rim but i was so high that i got stuffed from the rim , teammates thought i went for a putback dunk!

vag · « **Reply #1355 on:** April 07, 2012, 03:42:35 am »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 13
Lower body sessions : 26
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 13

6 April 2012

Bodyweight@session : ~192,5 , weirdly low.
Injuries/aches : none
Soreness : none

ME lower workout

JUMP SNATCHES:
3@55 ( +11 lbs )
3@66 ( +11 lbs )
3@77 ( +11 lbs )
3@88 ( +11 lbs )
3@99 ( +11 lbs )
-Up to 88 awesome. 99 not so good , was catching bar between head and final position and OHP-ing it up.

SQUATS:
5@187 lbs ( same ) , full
5@220 lbs ( +11 lbs ) , full
5@242 lbs ( +5.5 lbs ) , just above parallel
5@264 lbs ( +5.5 lbs ) , half
5@286 lbs ( +5.5 lbs ) , half
-Full squat level = pussy.

BENCH PRESS , Lance method:
110lbs:
8 + 6 + 6 , total = 22reps

SEATED MACHINE ROWS , Lance method:
185lbs:
10 + 8 + 7 , total = 25 reps

STANDING CALVE RAISES:
1x15@198 lbs ( same )
1x15@198 lbs ( same )
1x15@198 lbs ( same )

Raptor · « **Reply #1356 on:** April 07, 2012, 07:08:04 am »

What's your full squat 1RM?

vag · « **Reply #1357 on:** April 07, 2012, 09:27:36 am »

Quote from: Raptor on April 07, 2012, 07:08:04 am

What's your full squat 1RM?

Unknown , i havent done singles in a long time. My best full squat is 5X225 , best parallel is 5x236 and best barely above parallel is 5x242.

Raptor · « **Reply #1358 on:** April 07, 2012, 01:26:51 pm »

Do you go full full or full not so full?

For example, when I mean full squat I don't mean super-duper ass to under the ground kind of ATG, but below parallel with good form.

In other words - is it the technique/flexibility or is it the strength (or lackthereof) from that bottom position?

vag · « **Reply #1359 on:** April 07, 2012, 06:21:42 pm »

What i log as full squat is a depth between parallel and ATG. I don't think i can go lower with my ~shoulder width stance.
I think my full squat is limited from lack of strength at the hole, as i perform my full squats easy and with perfect form with lighter loads.
Generally , i think my built ( long legs ,short torso ) does not favor full squats, sth also shown from the huge strength gap with my half squats. Yet i am still willing to push as much as i can to improve that pussy-level full squat strength of mine. I will keep pushing full squats and favoring them over halfs till the end of this training season ( summer vacations at August ), then re-evaluate.

Raptor · « **Reply #1360 on:** April 07, 2012, 06:32:44 pm »

I would suck at full squatting as well if I was using such a narrow stance... especially with my feet facing straight forward instead of externally rotated about 20-30 degrees.

vag · « **Reply #1361 on:** April 10, 2012, 05:30:09 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 14
Lower body sessions : 27
ME jumping sessions : 2
Stretching sessions : 7
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 16
Endurance sessions : 13

10 April 2012

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

~~Explosive lower workout~~
Potentiation lower workout

HANG POWER CLEANS:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( same )
1@154 lbs ,

-Awesome. Form and explosiveness felt improved in all sets, also cleaned 154 for the first time ever.

~~EXPLOSIVE PARALLEL BOX SQUATS:~~
BUFFERED MSEM FULL SQUATS :
8x1@220 lbs
-Missed Mondays workout and have bball practice tomorrow so decided to do buffered MSEM instead of box squats.
-220 should be ~80% of 1RM. Full ROM and perfect form in all reps, 45 seconds rests.

STANDING CALVE RAISES:
3x8@209 ( same )

Raptor · « **Reply #1362 on:** April 10, 2012, 05:56:04 pm »

I wonder if you get any potentiation tomorrow

vag · « **Reply #1363 on:** April 10, 2012, 06:50:35 pm »

Quote from: Raptor on April 10, 2012, 05:56:04 pm

I wonder if you get any potentiation tomorrow

Yeah , me too, tomorrow its a training day at the wooden court so a perfect change to get some more quality ME jumps than usual. Kellyb suggests an AM-PM style for buffered singles clusters, squat AM , jump PM. Not sure if my recovery ability is up for that though so i will try to experiment with recovery times to AREG/optimize it.

vag · « **Reply #1364 on:** April 11, 2012, 02:46:59 pm »

11 April 2012

Bball practice.
Potentiation didn't work , legs were unrecovered, tired and stiff , also was sore in quads, glutes and calves.

Didn't jump much as i felt totally unexplosive, a few warmup 1-step DLRVJs were in the 10'6'' area ( 31-ish ).

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Author Topic: Age vs VO2max (Read 984345 times)

vag

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