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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 22, 2024, 08:07:34 am »
20 March

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

TREADMILL:
Low aerobic HR zone run 30 mins / 4.5K ( 6:38 pace )



21 March

2K low aerobic HR zone warmup
Sprint 8x400m / 90'' to 90'' walking rest ( +2 sprints ) , ( -30'' rest between sprints )
2K low aerobic HR zone down

Goal was 4:30 average pace with negative splits at the last 3 ones.
I got : 4:25 4:28 4:21 4:30 4:27 4:20 4:10 4:03

Awesome!!!
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on March 22, 2024, 08:00:34 am »
Of course it would. Think of measuring your HR playing basketball normally, and then wearing a 8kg weighted vest. Or to make it even more graphic, with a backpack that includes 8 1lt oil bottles.
I need to lose some weight/fat too , running 10/21K races carrying  a little over 15% of fat and a 86.5 kg body ain't exactly smart/optimal.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 20, 2024, 04:40:13 pm »
Well, one thing that would definitely be beneficial is to lose weight - less weight, less effort moving that lower weight around. I'm pretty sure if I were ~85 kg right now I would see a difference.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on March 20, 2024, 11:14:30 am »
But also those are professional athletes that train 2*day all their lives, with elite trainers and perfect nutrition, in their mid 20s, not 40+ year old overweight and under-trained cardiovascularly software developers. No offense. Effort is relative.
Anyway, what i am trying to say is that for every level and sport, putting effort makes heart rate rise.
And then you can see that even for pro athletes the variation is +-10 , so for the same level and effort someone has 150 average , someone else 170.
But I won't insist more, i see you don't want to accept any argument that i give, either it is showing my own heart rate at 180+ for 2 hours at 50 years old, or pro bball players study for this exact topic.
Its perfectly fine though. Most important and im out, if you feel your heart function doing something is abnormal, 1) stop doing it immediately and 2) go see a doc ASAP.
pc
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 20, 2024, 10:44:51 am »
Wednesday 20th March 2024

Achilles feeling much better upon waking this morning, so the stuff I did yesterday has helped.

So on Sunday I ate 2200 calories, 185g protein, 153g fat, 15g carbs
Monday 1830 calories, 178g protein, 121g fat, 5g carbs
But yesterday, on Tuesday 3757 calories, 329g protein, 262g fat, 10g carbs

I was ravenous! Clearly my body was crying out for nutrients, so I had no choice to eat big
But I have noticed that calories in, does not always correlate with calories out on Carnivore.
Digesting protein is heavy, and also converting protein to glycogen is also hard work for the body.
Was hot all night

I don't seem to get fatter when I eat this much on Carnivore, it seems to go to repairing my body's past metabolic damage, refueling and making my muscles bigger.
Some how my bodyweight was down to 89.5kg this morning, when I was 90kg on Sunday....

Seemed to have helped my strength today :)


Reboot - Week 15, Day 2 - Lower weights

Body Weight: 91.8kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins

Split squat ISO, rear leg straight: x 45 secs
single leg Calf raise ISO: x45 Seconds Toes out, x45 Seconds Toes in
Dip belt+10kg x45 Secs Toes out
Dip belt+10kg x45 Secs Toes in

Wall sit - x 45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs

Low bar good morning - 20kg x10


High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10,  20kg x3
6 secs down, 10 sec paused - 40kg x3
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2

Oly shoes
5 secs down, paused 90kg x1, 100kg x1, 110kg x1

110kg x9 @RPE 8.5 (+10kg, -1 rep)
8 mins rest

belt - 110kg x12@ RPE 9.5  (+4 reps)

Holy shit, huge increase from last week!
All that protein from yesterday must have done something...

I can't believe how much stronger I am with a belt.
Even the weight feels lighter on my shoulders.
That has to add up over time, when you can push 3 extra reps over beltless.

Puts e1RM around 160kg, up 20kg from last week  :o


rotating sets

Calf raise - single leg - staggered stance - oly shoes, no elevation on floor
BW x10
chain dip belt + 10kg x10 @ RPE 5
+10kg x8 @RPE 6

Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x14 @RPE 9
BW x11 @9

Romanian Deadlift - 20kg x10. 40kg x10
60kg x12 @6
hookgrip - 65kg x12 @6

Will have to start using straps, as I can go heavier

Leg extension, single leg - end of unit elevated 5 inches -
slow tempo
10kg x5
15kg x12 @8
16.25kg x9 @8


SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x12 @6
55kg x10 @7  (+5kg)

Leg curl, single leg : 10kg x6, 16.25kg x1
explode up, controlled down
16.25kg x10 @8  (+1 rep)
16.25kg x9 @8

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @8  (+5lbs)

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8  (+5lbs)

Preacher Hammer curl ISO. single arm: 15lbs 2x45 Seconds @8

----
stretch
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 20, 2024, 10:40:20 am »
But that is playing full court, 5 on 5 basketball at high intensity, not making three steps and passing the ball in half court basketball. You can't compare these.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on March 20, 2024, 10:14:20 am »
100? Is it Usain Bolt or Kipchoge that you play with?

Here is the first paper that came up googling it:

Results. For the point guards, forwards and centers, respectively, HRmax (in beats•min) were 186±11.7, 176±8.3 and 177±7.7; and HRmean (beats•min-1) were 163±14.3, 151±10.3 and 155±9.4.

That is 160 average +-10 (which means some had 170 average) for professional basketball players!

So relax.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 20, 2024, 09:56:01 am »
I find these values super high. People on the court doing similar effort as me (moving around at the same pace and so on) are barely at 100 or so. How could this be?

Glute/landmine focus day 4:

Hip thrust:

60x5
60x15
100x8
120x6 :personal-record:
60x10


Landmine one-leg deadlift:

bar x 10
bar + 20 kg x 8 (side deadlift)
bar + 20 kg x 8L, 5R (front deadlift)

Seated cable rows:

40x10
80x8
80x8 (felt great)

Triceps cable pulldowns:

30x10
30x10 (felt great)

Bodyweight: 93.0 kg
Sleep rating: 5/5
Exhaustion level: 8.5/10

Comments: Felt strong again, although I didn't warm up too much when I started doing the hip thrusts and they were pretty exhausting. Still, :personal-record: in the hip thrust, most likely, I don't remember ever doing 120x6, although I could be wrong.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 20, 2024, 06:53:32 am »
20-03-24

BW - 71.6 [woop]

Notes

Going to take a few days off training and also goign to eat at maintenance. Only deload I've done in 2024 was that one at the start of this month, which was barely a deload (combing back and push+legs into one session, only did like 30% fewer sets and RPE was still pretty high), and I've been pushing the diet pretty hard, so psychological and physical fatigue are piled up.

Reminding myself that there's no need to push super so hard -- I'm not on a deadline and I'm doing this for fun ultimately.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 20, 2024, 04:03:35 am »
19 March

TREADMILL:

Run 9K @ 44:15 ( 4:55 pace )

Now my treadmill runs are always faster than real ones but still that was the longest AND fastest run of 2024.
Longest&fastest run on treadmill too, EVER!
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