Author Topic: Age vs VO2max (Read 983073 times)

LBSS · « **Reply #2040 on:** March 18, 2014, 12:17:42 pm »

it's not an exact science, and that was for his basic bulking routine. in my brain it makes a sort of foggy sense to switch to 2x8 rather than 3x5 but i'm not sure it matters that much at the end of the day. 2x8 allows you to maintain the same intensity, or something like that. if you want to switch to 3x5, just do it.

vag · « **Reply #2041 on:** March 19, 2014, 06:12:49 am »

^Hm, this is very interesting. I had intensity as an opposite of volume in my mind, bringing the reps down and upping the weight would seem more intense. But then again you don't have to hold resources for a 3d set so you can go harder. I've seen that work, building to XRM on 531 had much faster progress than 3x8. I am leaning towards trying it, thanks!

18 March 2014

Bodyweight@session : ~88,5kg

Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg

BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
5@65kg

WIDE GRIP LAT PULLDOWN:
5@120lbs
5@140lbs
5@160lbs
5@180lbs
5@200lbs

Comments:
Not starting new template yet, gonna do one more session like this (ramping up 5s) to get back at it.
It went very nice today, didn't feel detrained in any exercise, muscle/movement memory was there. Good weights for base strength for my pathetic weak structure.
Bodyweight, damn, it looks like i lost 1,5kg or so this week of skiing. It is amazing, we eat and drink like pigs and we lose weight, it happens every time but it never ceases to amaze me. The numbers (energy balance ) confirm it, it is very reasonable, but feeling the difference between being an office potato and practicing a sport for 5-6 hours daily is jaw-dropping. Yeah, no shit!

Raptor · « **Reply #2042 on:** March 19, 2014, 06:15:35 am »

Wait... could you guys repeat the whole intensity-volume debate? I don't understand exactly what you mean.

LBSS · « **Reply #2043 on:** March 19, 2014, 09:51:26 am »

it's wankery, i don't think it matters that much at our levels of training.

vag · « **Reply #2044 on:** March 20, 2014, 03:23:15 pm »

20 March 2014

Bodyweight@session : ???
Soreness : chest, lats and abductors, all very slightly
Injuries/aches :

1 ½ hour full court basketball
FML, that calve strain flared up and ruined my bball day. It is high up in the fibularis longus, about 4'' below knee. Weird, it didn't bug at squatting, does not bug in any everyday activity, did not bug at all in bball warmups ( including some medium effort RVJs ). It only bugs in a few sudden rapid moves ( sprints/pivots ) and not always too. Back home i am unable to make it hurt. I took it easy though, played one or two speeds down and then I massaged and stretched the shit out of all calve muscles.

vag · « **Reply #2045 on:** March 22, 2014, 05:58:32 am »

Body composition measurements:

Net morning weight : 87,7kg / 193lbs
Waist : 92cm / 36,2''

Online bodyfat estimation : 18,6%
BI scale bodyfat estimation : 17.2%
AVERAGE bodyfat estimation : 17.9%

Previous:

Quote from: vag on February 19, 2014, 05:42:30 am

Net morning weight : 89,5kg / 197lbs
Waist : 92,5cm / 36,5''

Online bodyfat estimation : 18,5%
BI scale bodyfat estimation : 17.7%
AVERAGE bodyfat estimation : 18.1%

So i am 1,8kg/4lbs down but average bf from scale and online calculator is only 0,2% down, i am at 17,9 vs 18,1 one month ago, pathetic!

On my defense, i did feel bloated and that probably sk(r)ewed the online calculator result. That is also verified by the big gap with the BI-scale ( 1,5% ), they are never so much apart. I think that a low 17% is more realistic, that's how it looks too. Let's wait for next week's measurements.

vag · « **Reply #2046 on:** March 23, 2014, 06:01:46 am »

22 March 2014

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

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
½@115kg
-Wanted a 1RM PR so jumped from 100 to 115, too much jump, could only half squat it.

SEATED NEUTRAL GRIP DB OHP:
5@12kg each hand
5@14kg each hand
5@16kg each hand
5@18kg each hand
5@20kg each hand
-Good job kingfish! Zero back stress at 40kg total load, not the case at all with same load BB OHP.

CHINUPS:
10@BW
10@BW
10@BW
-LOL, unweighted 3-sets-total-reps

Raptor · « **Reply #2047 on:** March 23, 2014, 10:56:58 am »

Damn, that's great chinuping... never did 3x10

vag · « **Reply #2048 on:** March 23, 2014, 06:12:50 pm »

Thanks, didnt expect it either. On the other hand, last time i did chinups i PRed with 25 reps in 3 sets (10-8-7) and it was BW(90,5kg that day)+5kg , working load was 95,5kg. So 30@88,5 makes sense i guess...

LBSS · « **Reply #2049 on:** March 24, 2014, 03:13:46 pm »

calve:

calf:

vag · « **Reply #2050 on:** March 25, 2014, 12:46:55 pm »

^^^
lololol, the meaning difference is chaotic and hilarious, thanks for pointing that out!
I blame the plural ( which is calves ), seeing so many articles talk about calves i never noticed/imagined the singular could hide such a trap!
LOL, still hilarious!

PS : i am talking about a small tear in my iceberg-strong calf so calve is a tiny bit valid

LBSS · « **Reply #2051 on:** March 25, 2014, 03:37:25 pm »

don't sleep on cow strength, either.

vag · « **Reply #2052 on:** March 27, 2014, 05:34:57 am »

26 March 2014

Bodyweight@session : ~89kg, bloated
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT ( MSEM ):
3x1@95kg
3x1@100kg
-Nice but still weaker than before ski, everything feels 5-10kg weaker than what i would expect. Bar feels light on back, it is the legs that fail me, they act weaker than they feel.
Not sure if detrained from not squatting for 10 days the ski week or unrecovered from the ski brutality itself. I guess the next weeks progress will show.

BENCH PRESS:
8@60kg
8@60kg
-Hah, interesting. That 1-less-set thing is nice, you get to push so much more, like it!

WIDE GRIP LAT PULLDOWN:
8@180lbs
8@180lbs
-Same comment with bench.

PAUSED STANDING CALVES RAISES:
20@50kg
15@50kg
15@50kg
-Bigger pauses at top and bottom. Explosive up, slow down. Less weight of course. Brutal but nice.

vag · « **Reply #2053 on:** March 28, 2014, 12:19:35 pm »

27 March 2014

-Was supposed to be bball day but got canceled, they had to use the court for something.

-Wanted to go run/jump instead but there was a huge storm.

-VMOs got sore from MSEM squats! WTF, 6 submax singles and i get sore? Calves VERY sore but that was expected, i knew i burned them when i did them.

In other news, i think the diet is going very good. I am beginning to see the first leaning proofs, slight cuts have appeared in my shoulders and between VMOs/vastus lateralis. Biceps look more toned too. Belly fat/appearence has not changed much though, i blame the increased alcohol consumption lately, gotta check it. This is VERY interesting, i have done many cuts so far but they were all too fast and i think never combined with full-time lifting, so they ended up shrinking me and weakening me instead of leaning me. It may work really well this time though, taking it nice and slow while if full gym rhythm. And i haven't even started with sprints&jumps sessions, that will make it even better as i will have more kcals to eat daily so i will be able to regulate the macros better. I am very enthusiastic about it so far!

vag · « **Reply #2054 on:** March 30, 2014, 04:42:06 pm »

29 March 2014

Bodyweight@session : 88kg , AM bit still

Soreness : VMOs and calves still sore
Injuries/aches : none

ME JUMPING:
SVJ : all ~25''
Dropstep : ~27'' , one 28''
1-step DLRVJ : 28'' , one 28,5''
2-steps DLRVJ : all ~28,5''
-Back to ME rim jumping after, what, 2 years?

Heights too low but it was expected with so much absence AND dead legs.
Used toddday's 'earn your steps' method, got stuck at 2-steps. Also expected.

HIGH BAR FULL SQUAT:
8@90kg
6@90kg
-Meh, still not there. Bar feels light but legs won't push it up right. Was at 3x8@95kg 3 weeks ago. Hoping for fast bounce-back.

SEATED NEUTRAL GRIP DB OHP:
8@16kg each hand
8@16kg each hand
-Loving those. Big shoulders soreness the next day, never had it before with BB OHP.

CHINUPS:
8@BW+7,5kg
8@BW+7,5kg
-This is technically a

I have done up to BW+5kg so far. I have done BW+5kg when BW was 92kg so i was pulling more, but in relative terms it is a PR.

LANCE CALVE RAISES ( explosive DL eccentric, slow SL concentric ):
10@40kg each leg
10@40kg each leg
10@40kg each leg

ABS COASTER MACHINE:
20@BW+5kg front
20@BW+5kg left
20@BW+5kg right

I am liking that 2-set thing. Very intense and very time efficient too. LBSS,

Adarq.org

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Author Topic: Age vs VO2max (Read 983073 times)

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