Author Topic: Age vs VO2max  (Read 960977 times)

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vag

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Re: Age vs Vertical
« Reply #1860 on: September 03, 2013, 03:30:32 am »
0
I see you are back to squatting. Nice. You probably have been for a while though.   :ibsquatting:

Yes, finally quad is 100% healthy. I was too busy this spring so took a couple of months totally off, that healed me for good. Then i squatted a few sessions, then i had another 3 weeks of summer holidays off and now i am back for good. Thanks for having the tolerance to call 55kg 'squatting', LOL

-Weight goes up, difficulty goes down, you can't explain that!  8)

Damn, am I the only one that saw the jab at Fox News?

Never saw him on TV, just kept seeing his memes so researched him. http://knowyourmeme.com/memes/bill-oreilly-you-cant-explain-that
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?

Raptor

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Re: Age vs Vertical
« Reply #1861 on: September 03, 2013, 04:51:43 am »
0
<a href="http://www.youtube.com/watch?v=2FARDDcdFaQ" target="_blank">http://www.youtube.com/watch?v=2FARDDcdFaQ</a>

Flander

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Re: Age vs Vertical
« Reply #1862 on: September 03, 2013, 06:31:31 am »
+1
55 or 155kg. Squatting is squatting.

vag

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Re: Age vs Vertical
« Reply #1863 on: September 03, 2013, 02:53:31 pm »
+1
3 September 2013

Bodyweight@session : ~86,7kg
Soreness : none
Injuries/aches :  none

Conditioning workout.

10 minutes jogging + dynamic warmup

3 minutes rest

C1 : run 50m @ ~80% , ~9 seconds
C1 : walk 80m , ~1 minute
C1 info : 5 rounds

5 minutes rest

C2 : run 80m @ ~80% , ~15 seconds
C2 : walk 50m , ~45 seconds
C2 info : 5 rounds

5 minutes rest

'Toddday's fitness test'
C3 : run 150m @ 100%
C3 : walk 25m
C3 : 10 pushups
C3 info : 5 rounds
Total time : 7minutes 50 seconds.

Again, 80% is 'effort felt like 80% of all out' , not '100% time / 0.8'
« Last Edit: September 03, 2013, 04:48:07 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?

vag

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Re: Age vs Vertical
« Reply #1864 on: September 04, 2013, 02:59:29 pm »
0
4 September 2013

Bodyweight@session : ~87kg
Soreness : glutes and adductors, probably from sprinting.
Injuries/aches :  none

Lance's 3-set-progress template  - workout #6

ROMANIAN DEADLIFT:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
Total reps = 24

INCLINE BENCH BB PRESS:
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
8@47,5kg ( +2,5 kg )
Total reps = 24

UPRIGHT BB ROW:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
Total reps = 24

BICEPS EZ BAR CURL:
12@27kg
12@27kg
12@27kg ( +2 reps )

TRICEPS CABLE PUSHDOWN:
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
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: Age vs Vertical
« Reply #1865 on: September 05, 2013, 02:58:51 pm »
0
5 September 2013.

Foam rolled quads and IT bands.
Then stretched the shit out of my legs.
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: Age vs Vertical
« Reply #1866 on: September 06, 2013, 02:48:15 pm »
0
6 September 2013

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #7

JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
2@45kg ( +1 rep )

FRONT SQUAT:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24

STANDING OVERHEAD PRES:
8@37,5kg ( +2,5 kg )
8@37,5kg ( +2,5 kg )
7@37,5kg ( +2,5 kg ) , ( -1 rep )
Total reps = 23 ( -1 rep )

CHINUPS:
9@BW ( +1 rep )
6@BW
6@BW ( +1 rep )
Total reps = 21 ( +2 reps )

WEIGHTED CRUNCHES MACHINE:
15@25kg
15@27,5kg ( +2,5 kg )
15@30kg ( +5 kg )
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: Age vs Vertical
« Reply #1867 on: September 09, 2013, 03:08:03 pm »
0
9 September 2013

Bodyweight@session : ~87,75kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #8

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
55kg
-The only free 20kg bar was a very bended one, it felt very weird at reversing point so i skipped the top set.
 
HIGH BAR FULL SQUAT:
8@60kg ( +5kg ) , ( -2 reps )
8@60kg ( +5kg )
8@60kg ( +5kg )
Total reps = 24 ( -2 reps )
-Great. Stayed at 3x8 deliberately, i had 2-3 more reps easy in each set but preferred to focus on form.

BENCH PRESS:
8@55kg ( +2 reps )
8@55kg
8@55kg
Total reps = 24 ( +2 reps )
-Got my 3x8 but this should feel easier.

SEATED CHEST SUPPORTED ROW MACHINE:
8@55kg ( +5kg )
8@55kg ( +5kg )
8@55kg ( +5kg )
Total reps = 24 ( same )
-Those were very strong.

STANDING CALVE RAISES:
12@50kg
12@50kg
12@50kg
-Finally remembered to do those. Load and reps deliberately buffered to 'easy'.
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: Age vs Vertical
« Reply #1868 on: September 10, 2013, 02:51:41 pm »
0
10 September 2013

Bodyweight@session : ~87,5kg
Soreness : glutes, vmos, chest 2/5, hamstrings, calves 1/5
Injuries/aches :  none

Conditioning workout.

10 minutes jogging + dynamic warmup

3 minutes rest

C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 4 rounds

sprint 80m@100% : 11:xx ,  :personal-record:

10 minutes rest ( walking around plus two random rim jumps, SVJ = 25'' , dropstep = 29'' )

'Toddday's fitness test'
C2 : run 150m @ 100%
C2 : walk 25m
C2 : 10 pushups
C2 info : 5 rounds
Total time : 5minutes 50 seconds ( -2 minutes )  :wowthatwasnutswtf:


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: Age vs Vertical
« Reply #1869 on: September 11, 2013, 02:49:01 pm »
0
11 September 2013

Bodyweight@session : ~87,5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #9

ROMANIAN DEADLIFT:
8@70kg ( +7,5 kg )
8@70kg ( +7,5 kg )
8@70kg ( +7,5 kg )
Total reps = 24
-Light weight despite the big increase. I guess the 60kg i started this year was too low.

INCLINE BENCH BB PRESS:
8@50kg ( +2,5 kg )
8@50kg ( +2,5 kg )
8@50kg ( +2,5 kg )
Total reps = 24
-Challenging but not too much.

UPRIGHT BB ROW:
8@40kg ( +2,5 kg )
8@40kg ( +2,5 kg )
8@40kg ( +2,5 kg )
Total reps = 24
-Hard but got all reps.

BICEPS EZ BAR CURL:
12@29,5kg ( +2,5 kg )
10@29,5kg ( +2,5 kg ) , ( -2 reps )
10@29,5kg ( +2,5 kg ) , ( -2 reps )
Total reps = 20 ( -4 reps )
-Missed 4 reps but still very strong.

TRICEPS CABLE PUSHDOWN:
12@30kg ( +2,5 kg )
11@30kg ( +2,5 kg ) , ( -1 rep )
11@30kg ( +2,5 kg ) , ( -1 rep )
Total reps = 22 ( -2 reps )
-Missed 2 reps but still very strong.

Strong day is strong.  :strong:
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: Age vs Vertical
« Reply #1870 on: September 13, 2013, 07:52:30 pm »
0
13 September 2013

Bodyweight@session : ~88,75kg , oops!
Soreness : hamstrings, coming from the big increase in RDL load.
Injuries/aches :  none

Lance's 3-set-progress template  - workout #10

JUMP SNATCH:
5@20kg
3@30kg
3@35kg
3@40kg
3@45kg ( +1 rep )
-Very nice.

FRONT SQUAT:
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
8@55kg ( +2,5 kg )
Total reps = 24
-Legs ok but wrists were complaining.

STANDING OVERHEAD PRESS:
8@40kg ( +2,5 kg )
6@40kg ( +2,5 kg ) , ( -2 reps )
6@40kg ( +2,5 kg ) , ( -1 rep )
Total reps = 20 ( -3 reps )
-Meh, too weak. Hope the upright rows and incline bench that keep improving aid to improve this too.

CHINUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total reps = 22 ( +1 rep )
-I guess ok, considering increased bw.

WEIGHTED CRUNCHES MACHINE:
15@30kg ( +5 kg )
15@30kg ( +2,5 kg )
15@30kg

BW is moving up maybe too fast. Broke over 195lbs today. It was probably a water/carbs/whatever spike but still.
I will let next week (4th in the bulk/gpp phase ) roll the same and then reevaluate.
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: Age vs Vertical
« Reply #1871 on: September 16, 2013, 03:37:23 pm »
0
16 September 2013

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #11

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
3@55kg ( +2 reps )
 
HIGH BAR FULL SQUAT:
8@65kg ( +5kg )
8@65kg ( +5kg )
8@65kg ( +5kg )
Total reps = 24

BENCH PRESS:
8@57,5kg ( +2,5kg )
8@57,5kg ( +2,5kg )
8@57,5kg ( +2,5kg )
Total reps = 24

SEATED CHEST SUPPORTED ROW MACHINE:
8@60kg ( +5kg )
8@60kg ( +5kg )
8@60kg ( +5kg )

STANDING CALVE RAISES:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )

-Very strong day. Good progress everywhere. No grinders either, everything was moderately hard.
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: Age vs Vertical
« Reply #1872 on: September 18, 2013, 03:17:49 pm »
0
18 September 2013

Bodyweight@session : ~88kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #12

ROMANIAN DEADLIFT:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )
Total reps = 24
-A little challenging for grip.

INCLINE BENCH BB PRESS:
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
8@52,5kg ( +2,5 kg )
Total reps = 24
-Hard but got all reps.

UPRIGHT BB ROW:
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
8@42,5kg ( +2,5 kg )
Total reps = 24
-Very hard but got all reps.

BICEPS EZ BAR CURL:
12@29,5kg
12@29,5kg ( +2 reps )
12@29,5kg ( +2 reps )

TRICEPS CABLE PUSHDOWN:
12@30kg
12@30kg ( +1 rep )
12@30kg ( +1 rep )

Great day again.
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: Age vs Vertical
« Reply #1873 on: September 21, 2013, 04:39:20 am »
0
20 September 2013

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches :  none

Lance's 3-set-progress template  - workout #13

JUMP SNATCH:
5@22,5kg ( +2,5 kg )
3@32,5kg ( +2,5 kg )
3@37,5kg ( +2,5 kg )
1@42,5kg ( +2,5 kg ) , ( -2 reps )
0@47,5kg [( +2,5 kg ) , ( -3 reps )
-Decided to up the load in all sets instead of only at the top set, didn't work so well.

FRONT SQUAT:
8@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg )
8@57,5kg ( +2,5 kg )
Total reps = 24
-Again legs were fine wth the weight increase, but wrists not. 8 reps are too many.

STANDING OVERHEAD PRESS:
7@42,5kg ( +2,5 kg ) , ( -1 rep )
6@42.5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg )
Total reps = 19 ( -1 rep )
-Idiot, added weight by mistake. Surprisngly i almost matched last time's reps.

CHINUPS:
9@BW ( +1 rep )
7@BW
7@BW
Total reps = 23 ( +1 rep )
-Some progress here, they 'felt' easier this time.

WEIGHTED CRUNCHES MACHINE:
15@32,5kg ( +2,5 kg )
15@32,5kg ( +2,5 kg )
15@32,5kg ( +2,5 kg )
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: Age vs Vertical
« Reply #1874 on: September 22, 2013, 05:55:26 pm »
+2
So the 4 first weeks of this GPP-hypertrophy oriented block have finished.
All lifts look like linearly progressing, most of them better than i expected, hitting the planned 3x8 week by week despite the weight increase.
Weight went up a little too fast, from ~84kg in the morning to ~87kg. But bodyfat ( average value from waist measurement estimation and BI scale ) went from ~16% to ~17% so it's fine.

The verdict : not changing anything* for the next 4 weeks, program-wise and diet-wise, so 3x8 it is and clean bulk it is.

Important reminders:
Must keep up with the off days work, cardio ( tempo runs or basketball ) and SMR/stretching, i am neglecting those again like i always do.

*: The one and only change i am thinking of is the front squat day. 3x8 is placing too much stress on my wrists as the weight increases. This Friday's 3x8@57,5kg was pretty painful. But that occurs in the latter reps, it is all file until 4th-5th. So i am considering to change the front squat day to building up to a heavy ( max ) triple. That also serves as a weekly plan of having one volume day ( Monday, 3x8 back squat ) and one intensity day ( Friday, 3RM front squat ). I have been wanting to do that for over a year since i read Lance suggesting it somewhere.

Also, tomorrow instead of 3x8 on back squat i will do max testing, to see the deviation of the 1RM calculators and the real world. I am at 3x8@65kg currently so estimated 1RM is just above 80kg, very curious to see what weight i can really move up.

:lololol:
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?