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Messages - vag

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826
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2020, 10:48:52 am »
^^^
True and true.


Quote from: vag on March 09, 2020, 07:04:04 am
Registered for a 10K mid April. Level up.

Lol not! Postponed for mid June due to corona virus.


11 March 2020

RUN 6K @ 46:48

Went very slow. It finally worked: Average HR was 132 and watch said workout main benefit was "base". First time i have been able to achieve that in real running, could only do it on treadmill so far.
Stopping gym for a while, it is sanitized daily but still no reason to risk. Weather improves, nice chance to bring up the running game.

827
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 11, 2020, 08:52:26 am »
^^^
True. But those specific ones that i use have a thick mushy padded seat, back and butt feel both ultra comfy. Still very boring tho. But comfy.


10 March 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #10 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ++ 8@35kg
8@50kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

828
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 10, 2020, 09:24:58 am »
9 March 2020

STATIONARY BIKE : 25KM @ 49:03

Was planned to lift but didn't feel like it, but had only o-lift shoes with me so couldn't treadmill.
Turns out stationary bike is perfect for a low-effort session. Just horribly boring.

829
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 09, 2020, 07:04:04 am »
5 March : donated blood.

6 March 2020

Bodyweight@session : ~86,25kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #9 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
8@50kg ( +5 kg )++ 8@35kg
-Wish i had a squat cage. Setup is really holding me back :(

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW ( extra set )

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW ( extra set )

Weekend : planned to run on Sunday but it was too rainy.

Running volume has significantly dropped. Gonna bounce back strong.
Registered for a 10K mid April. Level up.

830
Basketball / Re: NBA 2019 - 2020 Season
« on: March 09, 2020, 06:53:18 am »
And that is what separates great players or even hall of famers from the very few GOAT level ones.
Lebron is averaging a near triple-double average for 17th consecutive season. Dude is an alien.
(Comment is totally unrelated to Zion, just reading about 10 years made me realize once again the greatness magnitude of the king's career).

831
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 05, 2020, 12:12:49 pm »
4 March 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #8 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-45kg clean-jerk-lower behind neck-squat-jerk is becoming somewhat easy. That's nice.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW

Was short in time so sacrificed one seat of each of the last 2 super-sets.

832
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 04, 2020, 12:37:15 pm »
28 February 2020

Bodyweight@session : ~86,5kg  :o
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #7 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 7 @ BW ( +1 rep )
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW
15@60kg ++ 20@BW
10@70kg ++ 20@BW
5@80kg ++ 20@BW


2 March 2020

RUN 7.1KM @ 49:12

First 5K went 'comfy' which landed around 6:15 pace.
Next 2.1 was 'very slow' which landed around 8:30 pace.

Watch said it was a good 'limit' workout , keeping pace close to lactic threshold for a long time, good for improving muscle endurance and fatigue resistance. Felt a bit easier than that tbh.

833
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 27, 2020, 05:54:58 am »
25 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #6 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
8@45kg ++ 8@35kg
-Somewhat more strict pauses at squats.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
8 each leg @ 12,5kg DBs ++ 6 @ BW
-Getting close to adding pullups.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
20@50kg ++ 20@BW ( extra set )
15@60kg ( +5 kg ) ++ 20@BW
10@70kg ( +5 kg ) ++ 20@BW
5@80kg ( +5 kg ) ++ 20@BW
-Really bumped up the RDL tonnage/intensity.


26 February 2020

RUN 6KM @ 43:34

Went relaxed at all times. Slower than 'comfortable' but not super slow. That began at 6:25 pace and ended at 7:30 , averaged 7:00.
Wanted to do a longer distance but was short on time. Also was super windy and started getting too cold, cold wind on sweaty neck doesn't feel good at all.
Watch said it was a good workout for 'keeping medium pace'.
It also says that everything has fallen in place and that my fitness is now improving. Got my first VO2 max improvement too. Got the watch at 45, fist week down to 44, after 1 month down to 43, now back up to 44. Noice!

834
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 25, 2020, 12:12:25 pm »
24 February 2020

-RUN 5K @ 27:11
-Walk until heart rate drops below 140 , took ~200m
-Slow jog ~1k
TOTAL : 6.15K @ 37:16

RPE for 5K was 7-8-8-9-10.
I got : Second fastest ever 5K at this course, fastest 5K of 2020 , fastest 1KM of 2020 ( 5th, 4:53 ) , fastest mile of 2020 ( 8:12 ).
Nice!

835
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 24, 2020, 08:24:37 am »
20 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #5 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand )  ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg  ++ 20@BW
10@65kg ( +5 kg ) ++ 20@BW
5@75kg ( +5 kg ) ++ 20@BW

Nice progress.


22 February 2020

SKI 3 hours
Total downhill : 16.5 km

Got too warm and snow quality too shitty so had to cut it short.

836
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: February 24, 2020, 08:05:24 am »
That 100m conversion is my favorite one, always blows my mind!

837
800m+ Running and/or Conditioning / Re: Great "full race" footage
« on: February 20, 2020, 09:47:45 am »
He looks soooo damn fast!
Oh wait, his average km pace was 2:34 , correction, he IS soooo damn fast!!!

838
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 20, 2020, 09:37:31 am »
Quote from: LBSS on February 13, 2020, 05:00:25 pm
i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.

True about sleep. It does catch bad sleep nights accurately but that is all to it.
Not sure about coach. Truth is in the middle. RPE beats HR reading when we are talking about barely crossing a HR zone, but then again if you are constantly at around 90% max HR , that is not a 'comfortable' pace.
Work load / workout focus / workload distribution also feel accurate and very useful.
But yeah, bottom line is keep track of everything but also take everything with a grain of salt.


Quote from: LBSS on February 13, 2020, 05:04:53 pm
also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.

So true, time flies!


13 February 2020

1½ hours full court basketball
Very good endurance, felt like an improvement in vert too. Getting solid rebounds. Challenging blocks at shots. Feels good.


14-15-16 February : felt totally beat , decided to give myself a break.


17 February 2020

TREADMILL 5K @ 39:17

Average heart rate : 143
Average km pace : 7:23

Went 'comfortable' ignoring HR. Ended up with average HR 143 , which is about 80% max.
Watch said it was a great workout for 'keeping medium pace for a long time'. Damn right!


18 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #4 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-Improvement in pullups form. Ready to add weight for BSS.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20
5@70kg ++ 20


19 February 2020

TREADMILL INTERVALS SESSION:

Warmup jog 500m

C1a : Sprint 400m
C1b : Walk/slow jog 3 minutes
C1 info : 5 rounds

Cool down jog 5 minutes

Fastest 400m sprint was 1:32 ( average pace for that 3:55 ). Very happy i can do that on a treadmill.
Need to go out and do some real-running intervals, i feel strong enough for some badass PRs.

839
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 13, 2020, 05:42:12 am »
^^^
So true. I never realized how slow is "easy" until i got the watch. So going at a 7 minutes km pace ( around 8.5kph speed ) would feel boring easy and slow. But heart rate climbs to 150+ , WTF, that is far above easy. Now i get why adarq insisted so much on long slow runs!
On the bright side, that low effort aerobic base seems to be very easy and fast to improve, hardest part is convince yourself to go that slow and skip "intense" sessions.


10 February 2020

TREADMILL 4.2K @ 40:00

Average heart rate : 128
Average km pace : 9:34

Nice, it finally rolls well. Had to walk a bit to bring it under 140 but much better than previous attempts.


11 February 2020

Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #3 ( Week #2 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
-Squat still too eaasy. Might up the reps to 8 since i cant add load.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS getting easier. Pullups still much harder than i would want.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ++ 20
10@60kg ++ 20 ( + 2 reps )
5@70kg ++ 20 ( + 5 reps )


12 February 2020

TREADMILL 4KM @ 38:00

Average heart rate : 129 bpm
Average km pace : 9:30

Huge improvement. Held 7kph speed ( 8:35 pace ) for 17 minutes with HR steady around 130. Then it climbed to 140-150 so speed was reduced to 6.5kph. Minimal walking ( 2 times for 1 minute each and that was still at the same 6.5kph speed ).

The damn watch/coach was right. Work load is now optimal, load distribution ( anaerobic-aerobic-easy ) is good ( although it needs more low impact work, but it is not lacking now , it is just a bit below compared to intense stuff ) , and while all those fell in place the slow-run feeling immediately improved.
A watch i have been wearing for a few weeks knows my body much better than me. Skynet is here.

840
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 10, 2020, 10:51:40 am »
7 February 2020

Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #2 ( Week #1 )

SUPERSET 1 - SQUAT ++ OHP:
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ( +2,5 kg ) ++ 20 ( + 5 reps )
10@60kg ++ 18 ( + 3 reps )
5@70kg ++ 15

Was a bit short on time, had to sacrifice one set of each of the last 2 exercises.


8 February 2020

RUN 7.1KM @ 49:16

Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.

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