Author Topic: Age vs VO2max (Read 985223 times)

vag · « **Reply #2025 on:** February 27, 2014, 03:05:18 pm »

27 February 2014

Bodyweight@session : ~90kg
Soreness : Quads very tight, that eccentric slow SL leg press works!
Injuries/aches : none

Complementary session for yesterday ( shoulders/biceps/triceps ):

SHOULDERS SEATED NEUTRAL GRIP DB OHP:
10@10kg each hand
10@10kg each hand
10@10kg each hand
10@10kg each hand

SHOULDERS DB FLYES:
8@10kg each hand
8@10kg each hand
8@10kg each hand

BICEPS DB CONCENTRATION CURLS:
10kg : 15 L - 15 R
10kg : 14 L - 15 R
10kg : 12 L - 14 R

TRICEPS SEATED DB EXTENSIONS:
15@10kg
15@10kg
15@10kg

vag · « **Reply #2026 on:** March 01, 2014, 10:49:50 am »

1 March 2014

Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #18 ( Week #6 )

~~PUSH PRESS:~~
Cancelled, no explosive lifts till back from skiing.

HIGH BAR FULL SQUAT:
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
Total = 24 reps.
Again, new all time 8RM

AND all time predicted 1RM

Reached predicted 1RM 250lbs milestone,

Next stop : 125kg ( ~275lbs ) and then 135kg (~300lbs ).
Was VERY hard but a bit easier than last time, especially on eccentric. Maybe the SL eccentric leg press helped? Or just a good day.

CHINUPS:
11@BW+5kg ( +1 rep ) ,

for BW+5kg, predicted 1RM

7@BW+5kg
6@BW+5kg , ( -1 rep )
Total = 24 reps , ties 3-sets-total-reps

for BW+5kg

CHEST DIPS:
5@BW
4@BW
3@BW
-First time in my life doing those. WTF, so difficult. My pull/push strength difference is hilarious!

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
10 each leg@50kg ( +5 kg )
-Very wide ROM, prolonged pauses at top and bottom, very strong. And guess what...

( previous was 8 reps each leg at same load ).

ABS COASTER MACHINE:
20@BW+10kg straight
20@BW+10kg tilted left
20@BW+10kg tilted right
-Stronger than ever, perfect control. Should have added and set a PR here too. Oh, well.

vag · « **Reply #2027 on:** March 04, 2014, 03:28:28 pm »

4 March 2014

Bodyweight@session : ~90kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #19 ( Week #7 )

ROMANIAN DEADLIFT:
12@100kg ( +2 reps ) , 12 RM

, all time predicted 1RM

8@100kg ( +1 rep)
6@100kg
Total = 26 reps , ( +3 reps ) , 3-set-reps

( previous was 26 again but load was only 85kg ).
-LOL, it wasn't even hard, i had more reps in the tank in set 1 and 2, WTF!

BB LUNGE:
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
6 each leg@55kg ( -1 rep )
Total = 18 reps ( -3 reps )
-Easy for legs but hip flexor was acting up slightly at bottom of ROM (?) so didn't push it.

BENCH PRESS:
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
7@62,5kg ( -1 rep )
Total = 21 reps ( -3 reps )
-Weirdness: bar felt very light but i was running out of gas at rep 6 of each set.

WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
8@180lbs
Total = 24 reps
-Very strong. Was good for 190 but decided to play it safe here too.

WEIGHTED CRUNCHES MACHINE:
20@110lbs
20@110lbs
20@110lbs
-Strong.

Raptor · « **Reply #2028 on:** March 04, 2014, 07:15:06 pm »

To be honest... I have yet to find a weight at the RDL that challenges me legs-wise... it's always a matter of losing my grip with them, never me not being able to do them.

vag · « **Reply #2029 on:** March 05, 2014, 05:23:51 am »

^True, it was always the grip that failed me. Pretty often it was not even grip strength, it was the hall humidity and my sweat that made the grip slide so eventually i lost it. I found a way to deal with that, paper napkins, lol. But still, with the sliding gone it still feels it is the grip 'endurance' that keeps me from doing more reps. Then again i never did low reps to verify my real max. Anyway, it's cool as it is now, good reps at good weight.

LBSS · « **Reply #2030 on:** March 05, 2014, 09:54:53 am »

canvas straps cost like $15-20.

vag · « **Reply #2031 on:** March 06, 2014, 05:00:18 pm »

6 March 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #20 ( Week #7 )

HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@100kg
3@110kg ( +5kg ) , all time full squat 3RM

, all time predicted 1RM

-Very hard but got it, despite the 5kg increase. Was set to do 107,5kg but the 100kg single flew up so i got greedy, it worked.
Also first time EVER full squatting 110kg, even a single would be

~~SINGLE LEG ECCENTRIC LEG PRESS:~~
Enough, ski is too close now, need some freshness.

STANDING BARBELL OVERHEAD PRESS:
8@42,5kg ( -1 rep )
7@42,5kg
7@42,5kg ( +1 rep )
Total = 22 reps.
Expected drop from not doing those last week. Happy to keep the 3-sets total reps.

CHINUPS:
10@BW+5kg , ( -1 rep )
8@BW+5kg ( +1 rep )
7@BW+5kg ( +1 rep )
Total = 25 reps , ( +1 rep ) all time 3-sets-total-reps

for BW+5kg, previous was 24.
-Got 1 rep less at the first set, but also got my total reps PR so can't complain.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
20@60kg
18@60kg
-Pauses at top and bottom were a bit prolonged. Buuuuurn!

vag · « **Reply #2032 on:** March 07, 2014, 05:44:48 pm »

So this 7-week 3-sets-progress cycle has ended, and the outcome is great success. Coming back from my ski week i will be changing the whole thing up. Main focus becomes getting the jump groove back and also becoming serious with cutting. Will be interesting!
Alright, see you all next week!

vag · « **Reply #2033 on:** March 16, 2014, 12:34:18 pm »

Back!

Skiing was awesome. Legs were, as expected, stronger than ever, able to handle more stress, more km, less fatigue etc. Came back with huge systemic fatigue, a light pull on my right calve and a light sprain on my left ankle. Curious to see how one week of intense endurance work will affect legs.

LBSS · « **Reply #2034 on:** March 17, 2014, 10:54:55 am »

man i'm jelly. would have been so fun to go skiing, it's been so long for me. but with just a week over there and being based in vienna, it didn't make sense.

vag · « **Reply #2035 on:** March 18, 2014, 06:40:38 am »

Yes, skiing is awesome, doesn't resemble any other sport. Hard to mix it with tourism though. You could split the trip, like go to a ski resort for 2-3 days, then spend the rest of the time back to Vienna for traditional tourism. But that would be a different trip.

Ok, so i officially started cutting. Weight is about the same (about 90-91kg/200lbs wet), goal remains an average/approximate loss of 0,5kg/1lb per week 2kg/4,5lbs per month. I should end up at 85kg/187lbs by end of May. Will be evaluating/adjusting all the time of course.

As for training plan, have not decided yet, but i am leaning towards that standard template i am following lately with minor adjustments. 3x8 becomes 3x5, explosive lifts come back in, 3RM squat day becomes MSEM.
So it should be something like:

Monday:
RDL
Lunges
Bench
Lat pull-down
Calves

Tuesday:
Sprints & jumps

Wednesday:
Jump snatch
MSEM squat
OHP
Biceps
Triceps
Abs

Thursday:
bball

Friday:
rest

Saturday:
Push press
Squat 3x5
Chinups
Calves
Abs

Sunday:
Maybe rest, maybe sprints and jumps.

Approved?

Raptor · « **Reply #2036 on:** March 18, 2014, 09:50:01 am »

I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.

LBSS · « **Reply #2037 on:** March 18, 2014, 10:09:06 am »

also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.

vag · « **Reply #2038 on:** March 18, 2014, 10:20:21 am »

Quote from: Raptor on March 18, 2014, 09:50:01 am

I would re-arrange that in a way where the plyos/jumps/sprints are being prioritized. Check out my last post in my log and see what you think.

I saw your schedule already and liked it. I agree that my setup is not optimal for fresh and/or potentiated ME jumps. I am not switching totally sprint/jump oriented yet though, this is more like a transition phase, easing back at it. In my mind i had mid May as the time to put jumps as #1 priority and setup the whole thing around them. By then i will have gotten the jumping groove back, i will have hopefully reached that 1,5*BW milestone ( yeah, pathetic, i know, but for me it is huge ) and i will have completed my cut too.

Quote from: LBSS on March 18, 2014, 10:09:06 am

also, i know that lyle at least generally recommends cutting sets, not reps, on a cut.

That is interesting. What to cut from 3x8 though? Do 2 sets of 8? Weird but interesting. Also, in my mind i had going from 8s to 5s serving as an intensity orientation switch. Ah, confused now.
Also, does he recommend to do that in all lifts? I was thinking of changing only the leg exercises that interest me the most, for upper i was planning to keep 3x8 at everything.

Raptor · « **Reply #2039 on:** March 18, 2014, 11:11:32 am »

Hm... for me it's almost impossible to train on the track during Winter and during Summer... for the simple fact that during Winter it's too cold and snow on the track, and during Summer it's too hot (40+ degrees Celsius) and you die.

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Author Topic: Age vs VO2max (Read 985223 times)

vag

Re: Age vs Vertical

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