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Author Topic: Age vs VO2max  (Read 3306882 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #525 on: July 20, 2010, 03:48:36 pm »
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STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

20 July 2010

Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT

PEAK BLOCK ,  Workout 'A'

FINAL WORKOUT OF THE SEASON

Depth Jumps : skipped once again because of yesterday's dunk session.

SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264

CALVE RAISES:
3x12@374
Rest between sets = 1'
« Last Edit: July 20, 2010, 04:11:35 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: vag's journal : Age vs Vertical
« Reply #526 on: July 20, 2010, 04:08:53 pm »
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Quote from: vag on July 20, 2010, 08:42:50 am

- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!


That must have been one huge dump.
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LBSS

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Re: vag's journal : Age vs Vertical
« Reply #527 on: July 20, 2010, 04:12:46 pm »
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Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.

Just an observation.

EDIT: Also, props on achieving Hero Member status!  ;)
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Muscles are nonsensical they have nothing to do with this bullshit.

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vag

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Re: vag's journal : Age vs Vertical
« Reply #528 on: July 20, 2010, 05:25:54 pm »
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Quote from: LBSS on July 20, 2010, 04:12:46 pm
Also I was looking at some of your old vids just now and honestly the jumps looked better -- smoother -- in March than they did in the June vid. Like you're one-two stepping in the March vid and just kind of jump stopping in the June one, if that makes sense. Your numbers stayed pretty much the same or improved a bit so maybe I'm delusional.

Just an observation.

EDIT: Also, props on achieving Hero Member status!  ;)

You're right , in March it looks more fluid and the plant is clearly L-R , in June its more like im squating the jumps.
Explanation:
In March i was away from lifting for ~3months , June is after 3 months of heavy lifting.
Bodyweight in March ~187 ---> June ~200
Estimated max squat in March ~265 ---> June ~315
Rim of March video 9'8'' ---> June 9'10''
As for vert , June is 2'' to 2,5'' higher than March on everything , SVJ , dropstep , 2-steps , RVJ , everything.

I have landed much better and impressive dunks in that 9'8'' rim since March but didnt film them.
The only recent vid i have from that rim to compare progress from March directly is this (on my secondary account ):
<a href="http://www.youtube.com/watch?v=eoPSlpNSfIU" target="_blank">http://www.youtube.com/watch?v=eoPSlpNSfIU</a>

« Last Edit: July 20, 2010, 05:29:51 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #529 on: July 20, 2010, 07:19:30 pm »
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Quote from: vag on July 20, 2010, 03:48:36 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

20 July 2010

Weight@session: ~191,5 , END LOW BODYWEIGHT ALERT

PEAK BLOCK ,  Workout 'A'

FINAL WORKOUT OF THE SEASON

Depth Jumps : skipped once again because of yesterday's dunk session.

SQUATS , MSEM , rest between reps ~30sec , rest between sets ~4mins:
4x1@254lbs
3x1@297lbs
254 should be ~80% 1RM.
297 should be ~95% 1RM
ROM was ~3'' above parallel , i get hip pain lower , even in warmups , but at this ROM it was perfectly fine.
3 reps @ [1,6 x morning bodyweight] = good shit!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@264

CALVE RAISES:
3x12@374
Rest between sets = 1'


i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.

nice workout tho mang, just don't aggravate those hip sockets ! :)

peace man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #530 on: July 21, 2010, 05:13:46 am »
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Quote from: adarqui on July 20, 2010, 07:19:30 pm

i tell you what, that hip pain never completely disappears once you really get it, for example like i had it for 1+ months at a very debilitating level.. i mean just the other day it was bugging me while i was jogging.. it doesn't linger around as much since im not squatting heavy + deep, but it does rear its ugly head once in a while and scares the shit out of you.. there's something about hip pain that just scares the fuck out of me, feels so arthritic.

nice workout tho mang, just don't aggravate those hip sockets ! :)

peace man

Word , its a pain like that , its here to stay. But its really annoying only on deep squats , so its fine.
One good thing of training at my age is that you are familiar with such pains , they're "part of the deal".
When i was younger and i got 'arthritic' pain i would also freak out. Now its like "oh well , add hip to the list of things that hurt". I have similar pain in my shoulder , from hyperextension on highest touch attempts. Its there for ~4-5 years. Now i dont even notice it , its still there , i just got used of it.
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: vag's journal : Age vs Vertical
« Reply #531 on: July 21, 2010, 12:42:31 pm »
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Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?
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: vag's journal : Age vs Vertical
« Reply #532 on: July 21, 2010, 02:49:32 pm »
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21 July 2010

Conditioning/recovery workout
Weight@session : ~190,5

- 15 mins light jog

- 5 mins rest

INTERVALS:
- 10x40m sprints at ~90% , rest = walk back ( ~45 sec )

- 5 mins rest

- 15 mins light jog

Light jog felt awfull , feet felt "heavy" and weak , mostly at calves area ( calves , shins , side , everything ).
Sprints were awesome though, very powerful and explosive.
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #533 on: July 21, 2010, 04:23:25 pm »
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Quote from: vag on July 21, 2010, 12:42:31 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #534 on: July 21, 2010, 04:43:06 pm »
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Quote from: adarqui on July 21, 2010, 04:23:25 pm
Quote from: vag on July 21, 2010, 12:42:31 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace

Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...

Thanks man , this is gonna be really useful...
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #535 on: July 21, 2010, 04:50:45 pm »
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Quote from: vag on July 21, 2010, 04:43:06 pm
Quote from: adarqui on July 21, 2010, 04:23:25 pm
Quote from: vag on July 21, 2010, 12:42:31 pm
Andrew , i found some objects that i can use for pinch grip strengthening.
Best one is my ski boots , they weigh ~12lbs together and griping them together has a variable grip width choice which is good.
So , what reps and sets and style should i try?
I was thinking something like 3x10 , 1 set of 10 reps each hand for 2'' 3'' and 4'' grip , lift them from the floor , hold 3 secs on top , put it down.
Also my couch arm width is 3'' and perfectly flat , of course i cant move it but how about griping it and trying to lift it as hard as i can although it wont move? For like 3x10sec each hand?


check this post:

http://www.adarq.org/forum/strength-power-reactivity-speed-discussion/basketball-palming/msg10068/#msg10068

you can pretty much do anything really.. all you want to do though is make sure week after week your holds for time are improving, and you're able to rep things more or with a little bit more weight.. similar to regular strength training of course, but with grip, there are so many muscles & they recover so fast that it's best to just have fun with it and wing it every workout..

i bet this stuff helps you palm btw :D

peace

Ya i read it.
Im playing around right now... this thing is funny actually , trying to pinch grip various objects:
My ski boots ( 12lbs )
My skis ( 18lbs )
A 4lt water can.
Basketballs of course.
LOL , funny shit...

Thanks man , this is gonna be really useful...

haha ya man it's fun.. i got grippers/pinch stuff/thick bars/farmer's walk etc in my backyard :D i got nails somewhere but i aint messing with that no more, that shit is scary for a wimp like me.. tendons = eek.

peace
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Joe

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Re: vag's journal : Age vs Vertical
« Reply #536 on: July 21, 2010, 05:57:28 pm »
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Another way to work pinch is hang weights from books of various thickness.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #537 on: July 22, 2010, 04:34:11 pm »
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Quote from: Joe on July 21, 2010, 05:57:28 pm
Another way to work pinch is hang weights from books of various thickness.

LOL , i dont read much but i respect books too much to use them for pinch grip training! :D

22 July 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
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: vag's journal : Age vs Vertical
« Reply #538 on: July 23, 2010, 03:13:12 am »
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23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #539 on: July 23, 2010, 03:20:29 am »
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Quote from: vag on July 23, 2010, 03:13:12 am

23 July 2010

Body measurements ( only for bodyfat )
Last measurements = 20 days ago

Weight ( in the morning ) :  ~187 , ( -5lbs )
Waist ( navel level , loose) : ~34,6'' , ( -1,8'' )

Bodyfat estimation (online calculator) : ~15,8% ( -3% )
Bodyfat estimation (BF measuring scale) : ~15,8% ( -0,7% )

Looks great! :D

damn great work dude... going very well so far..
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