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Author Topic: Age vs VO2max  (Read 985518 times)

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vag

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Re: Age vs Vertical
« Reply #1605 on: October 25, 2012, 01:40:17 pm »
-1
25 October 2012

Bodyweight@session : ~195,5 , oops!
Soreness : none
Injuries/aches : none?

3x5 based template - workout #41

Skipped this week's middle workout too. Back to 3*gym next week.

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Same loads , better form. Knee bend check, hip crease check, gluts drive check, reset at each rep check.

SINGLE LEG EXTENSIONS:
-I forgot to do those,  :ffffffuuuuuu:

PUSH PRESS:
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
OHP finisher: 15@66 lbs ( +1 rep )
-Very hard but also very strong.

DEAD HANG CHINUPS:
11@Bodyweight ( +1 rep ) , :personal-record:
7@Bodyweight ( same )
6@Bodyweight ( +1 rep )
Total = 24 ( +2 reps ) , ties  :personal-record:
-Awesome!
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 #1606 on: October 27, 2012, 12:19:02 pm »
0
Decided to track my diet a bit closer, i will attempt to keep a daily kcals log.
Current plan : bulk 500kcals on lifting days , cut 500kcal all other days.

26 October 2012:

No workout.
Expenditure : ~2000kcals
Income : ~2300 kcals
So instead of cutting 500 i bulked 300 , FAIL!  :uhhhfacepalm:
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 #1607 on: October 28, 2012, 02:41:10 pm »
0
27 October 2012:

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

Lower body stretch.

Diet:
Expenditure : ~2000kcals
Income : ~1800 kcals
Goal was -500 , achieved -200, so managed to stay on a caloric deficit BUT i was off by 300kcals again.
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 #1608 on: October 29, 2012, 06:09:26 am »
0
28 October 2012:

No workout

Diet:
Expenditure : ~2000kcals
Income : ~1600 kcals
Goal was -500 , achieved -400, i will consider +-100kcals as goal achieved, finally!

So after tracking my diet closer the last 3 days i tend to conclude that i was seriously underestimating my caloric income, for years!  :uhhhfacepalm:
But this is actually good , because it means i have great room for body recomposition. This is gonna be interesting...
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 #1609 on: October 29, 2012, 03:10:20 pm »
0
29 October 2012

Bodyweight@session : ~196
Soreness : none
Injuries/aches : none?

3x5 based template - workout #42

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
6x1@165lbs
-No quad bugging , stayed at 90% though. AELSqwad FTW!

BENCH PRESS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
4@154 lbs ( +11 lbs ) , -1 rep
0@115,5lbs
-Felt strong at warmups so went for 154, my plateau. Went very good , 5*70kg is milestone-ish. Ive lifted more but not recently.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
15@121 lbs ( +2 reps )
-Stayed at same load. Very nice , nailed the finisher too. The 11lbs minimum jump is too much so i will up it only when i get 2 successful 3x5 sessions.

Diet:
Expenditure : ~2300kcals
Income : ~2800 kcals
Goal was +500 , achieved!
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 #1610 on: October 30, 2012, 03:16:41 pm »
0
30 October 2012

Bodyweight@session : ~195,5
Soreness : sore glutes , tight quads.
Injuries/aches : left quad?

Went at the park, shot around for ~45'. Quad is fine, can sprint 100%, but kinda bugs when i try to do a ME jump.
Couldn't jump for shit, everything is totally out of coordination and smoothness. Max dropstep 27'' , max RVJ 29''
:pokerface:

IT band foam rolling
stretching
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 #1611 on: October 30, 2012, 03:30:18 pm »
+2
it'll come back.
Logged
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

vag

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Re: Age vs Vertical
« Reply #1612 on: October 31, 2012, 05:09:48 am »
+1
Quote from: LBSS on October 30, 2012, 03:30:18 pm
it'll come back.

Maybe it will , maybe it won't, we will see.

Yesterday's diet:
Expenditure : ~2300kcals
Income : ~1800 kcals
Goal was -500 , achieved!

News of the day: recieved my lifting shoes this morning. They are awesome!
I am not planned to squat today and i have full coutr bball planned for tomorrow so i must resist the temptation!
Must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat must not squat
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 #1613 on: October 31, 2012, 06:44:21 am »
-1
Are the lifting shoes those "blue ones" that you can also find on eastbay?
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vag

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Re: Age vs Vertical
« Reply #1614 on: October 31, 2012, 07:09:41 am »
0
Quote from: Raptor on October 31, 2012, 06:44:21 am
Are the lifting shoes those "blue ones" that you can also find on eastbay?

:uhhhfacepalm:
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 #1615 on: October 31, 2012, 09:14:33 am »
-1
Quote from: vag on October 31, 2012, 07:09:41 am
Quote from: Raptor on October 31, 2012, 06:44:21 am
Are the lifting shoes those "blue ones" that you can also find on eastbay?

:uhhhfacepalm:

What, you want me to search over 108 pages of log to find the shoes you're talking about?

I meant these ones: http://www.eastbay.com/product/model:167265/sku:456300/adidas-powerlift-trainer-mens/black/silver/?cm=searchmenstrainingshoes
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vag

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Re: Age vs Vertical
« Reply #1616 on: October 31, 2012, 09:27:25 am »
0
Yeah , why on earth would you remember that there was an extended discussion in here about exactly the same issue, after a question from a guy named...... raptor!!!!!!

http://www.adarq.org/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg77722/#msg77722


:gtfo:
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 #1617 on: October 31, 2012, 11:58:35 am »
0
Yeah but I didn't know if that discussion was in this thread or somewhere else on the forum. Nevermind.
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vag

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Re: Age vs Vertical
« Reply #1618 on: October 31, 2012, 04:04:45 pm »
0
31 October 2012

Bodyweight@session : ~196.5  :o
Soreness : none
Injuries/aches : none?

3x5 based template - workout #43

SINGLE LEG EXTENSIONS:
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
15@25 lbs each leg
-Nice , tempo was 3:1:3

BICEPS EZ-BAR CURLS:
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
10@70,5 lbs ( -5,5 lbs )
-Haven't done biceps the last 20 days so took a step back. Strong, perfect control and form.

TRICEPS PUSHDOWNS:
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
10@66 lbs ( same )
-Was planning to deload 5,5 lbs here too but felt too strong. Perfect control and form here too.

-Long IT band foam rolling.
-Lower body stretching.

Diet analysis:
Expenditure : ~2200kcals
Income : ~2000 kcals
I have one meal left, will eat another ~500 to make a smaller bulk of ~300 today.
Goal : achieved.

Also did a few bodyweight squats wearing the PowerPerfect II's:

« Last Edit: October 31, 2012, 04:12:06 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 #1619 on: October 31, 2012, 06:11:32 pm »
0
Quote from: vag on October 31, 2012, 04:04:45 pm


Also did a few bodyweight squats wearing the PowerPerfect II's:


told you so.

 :derp:
Logged
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
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