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Messages - vag

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76
Progress Journals & Experimental Routines / Re: Age vs VO2max
« 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!

77
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 19, 2024, 01:32:31 pm »
17 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.

I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)

Negative splits are progressing great, while sprint times are also dropping. Awesome!!!

78
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 19, 2024, 01:25:22 pm »
I see your 2 hours of 166bpm average with less than 1 hour over 168 and raise you to:
2 hours of 178 average, with 189 max, at 49.5 years old  :o 8) :P
( i think those numbers are fine , for both of us. But if in doubt, ask a doctor )

79
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 17, 2024, 06:37:57 am »
^^^
Thanks, here's the update:

15 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg
1 @ 135kg ,  ( + 5 kg ) , new recent years  :personal-record:

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 4x10 @ 71kg
EZ BAR CURL : 3x12 @ 30 kg ( + 2.5 kg )
SKULL CRUSHERS : 12 12 10 @ 30kg ( + 2.5 kg ) , ( - 2 reps at last set )
DB SHRUGS : 3x12 @ 20kg each hand

Sweet

80
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 15, 2024, 11:55:58 am »
13 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 4:55 or so ( just below 5:00 ) AND negative splits, each sprint should be faster.
I got 4:53 / 4:48 / 4:31 , superb!!!


14 March

TREADMILL:
Low aerobic HR zone run 30 mins / 4.53K ( 6:38 pace )

Nice and fast and smooth.


It is happening, fitness is finally picking up. I'm feeling and performing better every time.
Hope 1 remaining month of preparation continues linearly like last time i trained focused.


81
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 13, 2024, 11:11:00 am »
12 March

ATG SQUAT:
5@60kg
3@70kg
1@80kg ( -1 rep )

BB BENCH : 10 @ 45, 47.5, 50, 50 kg ( + 5, 2.5 kg in 2 first sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg

-De-loading legs weights even more.
Gonna keep it to a building to a heavy (90% or so) single for squats and deadlifts.
Gonna add a weekly tempo session till the race in 5 weeks too.
I need all the legs juice for running.

82
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 12, 2024, 01:38:58 pm »
6 March

ATG SQUAT:
5@60kg
3@70kg
2@80kg

BB BENCH : 10 @ 40, 45, 50, 50 kg ( + 2.5, 5, 2.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 65, 65, 65, 65 kg ( + 6 kg in 2 fist sets )
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg


7 March

Low aerobic HR zone run 5K @ 36:46 ( 7:21 pace )

Fastest such run this year but also short so it doesn't count.


8 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , ties recent years  :personal-record: of last week

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand


11 March

Run 8K @ 43:10 ( 5:24 pace )

26'' fastest than last week in total time, 3'' seconds per km.
5K split was 27:17 ( last week 27:19 ) so last 3K were 24'' faster in total ( 8''/km faster pace ).
Last km split at 4:57 ( last week 4:59 ).
Winning.  ;D

83
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 06, 2024, 11:32:02 am »
Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together  ;D:

4 March

Run 8K @ 43:36 ( 5:27 pace )

Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!

84
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 04, 2024, 06:58:16 am »
^^^^
Yes, solid reminder! I am aiming for some kind of progress at each run, distance or time, but i'm more like waiting for it to happen than push myself to make it.


1 March

DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
5 @ 90kg
5 @ 100kg
3 @ 110kg
2 @ 120kg  ( + 1 rep )
1 @ 130kg , recent years  :personal-record: , last time i lifted 130 was May2018

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 10 @ 71kg   ( +1 reps for last set )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand


2 March

Tempo run

3K low aerobic HR zone warmup
Sprint 3x1000m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the 1K sprints was 5:00.
I got 4:55 / 5:01 / 5:05. Nice.

85
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: March 01, 2024, 03:24:52 am »
29 February

Low aerobic HR zone run 7.5K @ 55:40 ( 7:25 pace )

Another 2 seconds per km faster. I would like to improve, I'm like stagnating. Watch also paused my progress.
However the feel at this one was better, run was effortless.

86
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 29, 2024, 06:49:10 am »
28 February

ATG SQUAT:
5@60kg
5@70kg
2@80kg  ( +5 kg ) ,  ( -1 rep )

BB BENCH : 10 @ 40, 42.5, 45, 47,5 kg ( + 2.5, 5, 7.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 59, 59, 65, 65 kg ( + 6 kg in 2 last sets )
DB OHP :  4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand ( + 2 reps for all sets )
ROPE PUSHDOWN :  3x12 @ 17kg ( + 2 reps for all sets )

Did a few changes:
-Skipped squats, leg muscles feel too tired/sore, gave them a break.
-Replaced DB bench with BB, as heaviest DBs available are 20kg which got easy.
-Switched from 'normal' db curls and ticeps exts to hammer curls and rope pushdown. Friday's bb curl and skull crushers were too similar.

87
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 28, 2024, 12:39:06 pm »
23 February

DEADLIFT :
5 @ 90kg
5 @ 95kg
5 @ 100kg
5 @ 105kg ( +5 kg )
3 @ 110kg  ( -1 rep )
1 @ 120kg , ties recent years  :personal-record:

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 4x10, @ 12.5kg each hand
LAT PULL DOWN : 10, 10, 10, 9 @ 71kg   ( +1 reps for last 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
-Continued to reduce leg lifts volume


23 February

3K low aerobic HR zone warmup
Sprint 6x400m / 90'' to 2 minutes walking rest
1K low aerobic HR zone down

-400m paces were around 4:30 , best was 4:20 worse was 4:45. Nice!
-Great week cap. First week of 2024 that i do all 3 run sessions ( easy/slow/HIIT) , also first week of 2024 that i trained 6/7 days.


27 February

RUN 8.5K @ 49:39 ( 5:50 pace )

-Bad run to start for the week. Legs were expected fresh but they were dead, muscularly.
I was 10'' per km slower than last week, but at least i did 500m more for the silly 2024 distance  :personal-record:
Also at the 8K split i was at 5:44 so not that far from last weeks. But the feel was worse.

88
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 23, 2024, 11:56:26 am »
19 February

RUN 8K @ 45:21 ( 5:40 pace )

One second (in total, not average) faster than last week, fuck yeah! lol


20  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg  ( +5 kg ) ,  ( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.


21 February

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

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km


22 February

Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )

Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol

89
Progress Journals & Experimental Routines / Re: Raptor's log
« on: February 23, 2024, 11:44:57 am »
damn that sucks man. hope you feel better soon
its been 15 days since last training, any improvements? any doctor explanation/cure?

90
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 19, 2024, 10:42:07 am »
16 February

DEADLIFT :
5 @ 90kg ( +10 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg )
4 @ 110kg  ( +5 kg ) , ( -1 rep )
-Grip fail.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 10. 10 @ 12.5kg each hand  ( +1 reps for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand

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