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Author Topic: Age vs VO2max  (Read 986165 times)

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vag

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Re: Age vs Vertical
« Reply #1500 on: August 24, 2012, 03:22:56 am »
0
23 August 2012

Foam rolled my left IT band. This was a very unpleasant experience. My quads were sore enough to hurt by just pushing them with my pointing finger, so you can guess how foam rolling felt. However it felt so much better afterwards. Should have gotten my foam roller long time ago.
Also i finally got that kellyb stretch down well.
On the negative side, i have very sore hamstrings from RDLs, hope they won't ruin my squatting today.
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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 #1501 on: August 24, 2012, 04:47:14 am »
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I get pretty sore glutes from RDLs believe it or not - it was weird when it happened - but I do exaggerate the "hip thrust" at the end of the movement (I'm doing the same with squats as well).

Like this:

<a href="http://www.youtube.com/watch?v=OAVMj6GJwfY" target="_blank">http://www.youtube.com/watch?v=OAVMj6GJwfY</a>
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vag

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Re: Age vs Vertical
« Reply #1502 on: August 24, 2012, 07:09:33 am »
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^That is interesting, training glutes together with hamstrings in one movement is very tempting!
No experience with hip thrusts though, is it safe to do that manouver with 250-300lbs?
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 #1503 on: August 24, 2012, 08:07:45 am »
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What, hip thrusts with 250-300 lbs? Probably works if you have the technique set down and you can really control the weight.
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vag

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Re: Age vs Vertical
« Reply #1504 on: August 24, 2012, 05:41:13 pm »
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24 August 2012

Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!

Starting Strength - workout #16

SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling  + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.

SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.

DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.

Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.
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?

LanceSTS

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Re: Age vs Vertical
« Reply #1505 on: August 25, 2012, 01:26:30 am »
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Quote from: vag on August 24, 2012, 05:41:13 pm
24 August 2012

Bodyweight@session : ~188
Soreness : hamstrings 4.5/5 , quads 2/5, glutes 1/5
Injuries/aches : NONE!

Starting Strength - workout #16

SQUATS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
Wow, that was it? Just 1 foam rolling  + kellyb stretch session and im cured? What kind of magic sorcery is that?
I was so sore in hamstrings that i could not even walk normal, quads still sore and yet i upped the load 11lbs and form was even better. Pic tomorrow.

SEATED OHP:
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
5@99 lbs ( -22 lbs )
-Increased my ROM from chin level to lower neck / upper chest level.
99 was lightweight but i wanted to go into that new ROM easy.

DEAD HANG CHINUPS:
7@Bodyweight ( -2 reps )
6@Bodyweight ( -1 rep )
4@Bodyweight ( -3 reps )
Total = 17 ( -6 reps )
-Changed style here too, to dead hang. So much harder, i am surprised i got 7 at 1st set.

Foam rolling FTW, finally no bugging at all, before, during and after squatting. I'm gonna keep doing it regularly, hopefully next week i can attempt an easy return to jumping.


haha good work vag!@!
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vag

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Re: Age vs Vertical
« Reply #1506 on: August 25, 2012, 03:24:11 am »
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Quote from: LanceSTS on August 25, 2012, 01:26:30 am

haha good work vag!@!

Thanks Lance. Thanks for the help getting my form down too.

Pic from yesterday. Looks like i am leaning a bit more but the weight is more backwards than ever:



Very happy with that, however pathetic being happy about a 154 lbs squat is

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 #1507 on: August 27, 2012, 01:54:28 pm »
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27 August 2012

Bodyweight@session : ~191 , whaaaat?  :o
Soreness : none
Injuries/aches : none

Starting Strength - workout #17

SQUATS :
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
5@159,5 lbs ( +5,5 lbs )
-Weight felt light but legs were weak. Got all reps in legit depth but form did not feel so tight. No vid.

BENCH PRESS:
5@137,5 lbs ( +2 reps )
5@137,5 lbs ( +5,5 lbs )
5@137,5 lbs ( +5,5 lbs )
-Nice, last week i tried 137,5 and got 3 grinders at 1st set, this time i did 3x5 no problem.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
5@143 lbs ( +11 lbs )
-Nice.

No quad bugging. Had a fatiguing weekend, much alcohol, not much sleep, much driving. I blame this for my bad squatting performance. I am not sure if i will up the weight on Friday or redo 159,5.

Edit : later i foam-rolled both IT bands. Painful shit but feels so much better afterwards, gotta keep at it!
« Last Edit: August 27, 2012, 02:44:20 pm 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?

LBSS

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Re: Age vs Vertical
« Reply #1508 on: August 27, 2012, 04:58:23 pm »
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slow but steady...  :strong:
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vag

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Re: Age vs Vertical
« Reply #1509 on: August 28, 2012, 03:59:08 am »
+1
Quote from: LBSS on August 27, 2012, 04:58:23 pm
slow but steady...  :strong:

Thanks man, that's the idea. If i can keep a steady 5,5 lbs weekly increase on everything this will work out very well...
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 #1510 on: August 28, 2012, 02:09:30 pm »
+1
28 August 2012

Went at the park. Shot around uptempo for bloodflow+cardio and tried out my jumping.
The good news : no quad bugging at all, even in ME RVJs.  :headbang:
The bad news : SVJs ~25'' , dropsteps ~28'' , RVJs ~29''.  :uhhhfacepalm:

Then did stretching and foam rolling.
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 #1511 on: August 29, 2012, 01:31:09 pm »
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29 August 2012

Bodyweight@session : ~189
Soreness : none
Injuries/aches : none

Starting Strength - workout #18

ROMANIAN DEADLIFTS:
5@220lbs ( +22 lbs ) , ( -3 reps )
5@220lbs ( +22 lbs ) , ( -3 reps )
5@220lbs ( +22 lbs ) , ( -3 reps )
-Very nice.

LEG EXTENSIONS:
4x20@55lbs
-Not so much burning this time. As quad heals i will probably replace those with lunges.

BICEPS EZ-BAR CURLS:
12@65 lbs ( +5,5 lbs )
12@65 lbs ( +5,5 lbs )
12@65 lbs ( +5,5 lbs ) , ( +2 reps )
-Very nice.

TRICEPS PUSHDOWNS:
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
12@60,5 lbs ( +5,5 lbs )
-Very nice.
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 #1512 on: August 29, 2012, 01:39:30 pm »
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Do you do the leg extensions using the full rom or just the top? I'm doing them just at the top (kinda like TKEs) for VMO development, slowly and while holding my fingers on the actual working VMO and pushing into the VMO with them just a bit to increase the awareness of that muscle being there and working. It increases the VMO activity just a bit more (if that's why you're doing them).
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vag

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Re: Age vs Vertical
« Reply #1513 on: August 30, 2012, 03:45:50 am »
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I do them full ROM, their purpose is some extra recovery, injury-wise and sore-wise. Probably ain't gonna do them again, DOMS lasted only 1 week and the injury seems to be healing perfectly with IT band foam rolling.
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 #1514 on: August 30, 2012, 06:24:04 pm »
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30 August 2012

IT band foam rolling + stretching.
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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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