Author Topic: Age vs VO2max (Read 1601517 times)

vag · « **Reply #1260 on:** January 11, 2012, 03:22:54 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 6-3

11 January 2012

Bodyweight@session : ~190
Injuries/aches : none
Soreness : none

Upper body workout

BENCH PRESS:
8@99lbs ( +11lbs )
8@110lbs ( +11lbs )
8@121lbs ( +11lbs )
8@132lbs ( +11lbs )

SEATED ROWS:
8@140lbs ( +11lbs )
8@155lbs ( +11lbs )
8@170lbs ( +11lbs )
8@185lbs ( +11lbs )

SEATED OHP:
8@61,5lbs ( +2lbs )
8@70,5lbs ( same )
8@79,5lbs ( -2lbs )
8@88lbs ( -4.5lbs )
-Cage was taken so had to do them with DBs.

WIDE GRIP LAT PULLDOWNS:
8@140lbs ( +10lbs )
8@150lbs ( +10lbs )
8@160lbs ( +10lbs )
8@160lbs ( same )

vag · « **Reply #1261 on:** January 12, 2012, 01:57:44 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 7-3

12 January 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : none

ME lower workout.

SQUATS:
5@154 ( +22lbs )
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
-All sets and reps ATG. Goodmorning'ed last two reps of 198 set

BB REVERSE LUNGES:
6@132 each leg ( same )
6@143 each leg ( +11lbs )
6@154 each leg ( +22lbs )

STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( +11lbs )
1x15@187 ( +22lbs )

-Good improvements , weak numbers.

LBSS · « **Reply #1262 on:** January 12, 2012, 05:28:58 pm »

yeah the "good improvements" part is what matters. keep on keepin' on!

vag · « **Reply #1263 on:** January 13, 2012, 05:04:34 am »

Quote from: LBSS on January 12, 2012, 05:28:58 pm

yeah the "good improvements" part is what matters. keep on keepin' on!

Yes , thanks , my moto too. It is obvious that i am very weak at ATG squats but i will stick with them , i'm very interested to see how improving those will affect my jumping.

vag · « **Reply #1264 on:** January 17, 2012, 03:50:31 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 9-5

13 January 2012
Just some lower body stretching , counting the days as off.

14 January 2012
Skiing 9am to 4pm

15 January 2012
Skiing 9am to 3pm

16 January
Legs toasted. Also got some light gastroenteritis from all the shit we ate at the mountains. Total rest.

vag · « **Reply #1265 on:** January 17, 2012, 02:36:50 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 10-5

17 January 2012

Bodyweight@session : ~191.5
Injuries/aches : none
Soreness : none

Upper body workout

BENCH PRESS:
8@99lbs ( same )
8@110lbs ( same )
8@121lbs ( same )
8@121lbs ( -11lbs )

SEATED ROWS:
8@155lbs ( +15lbs )
8@165lbs ( +10lbs )
8@175lbs ( +5lbs )
8@185lbs ( same )

SEATED OHP:
8@59,5lbs ( -2lbs )
8@70,5lbs ( same )
8@79,5lbs ( +2lbs )
8@92,5lbs ( +4.5lbs )

WIDE GRIP LAT PULLDOWNS:
8@140lbs ( same )
8@150lbs ( same )
8@160lbs ( same )
8@170lbs ( +10lbs )

-Bench sucked but all the other lifts were improved despite still being a bit sick , good workout!

thewon888 · « **Reply #1266 on:** January 17, 2012, 05:55:20 pm »

Weight #'s are looking good, especially the ratio of pulls being stronger than bench so u'll have good posture. Always a good feeling to get it in even when ur a lil sick, keep it up

Vag!

vag · « **Reply #1267 on:** January 18, 2012, 03:54:03 am »

Thanks man!
About posture , i always had a horrible one , 'kyphosis' or 'forward head'. The latest years ( after i started working out again ) it has improved significantly. I didn't know that posture is related to bench/pull ratio but fwiw you are right , the strength ratio between them used to be 1:1 when i was working out in my 20's , now somehow my back is much more willing to get stronger and bigger than my chest.

vag · « **Reply #1268 on:** January 18, 2012, 12:57:10 pm »

18 January 2012

Bball game
Ok endurance , legs felt very springy and bouncy too. No rim jumps.

thewon888 · « **Reply #1269 on:** January 18, 2012, 10:55:59 pm »

Quote from: vag on January 18, 2012, 03:54:03 am

Thanks man!
About posture , i always had a horrible one , 'kyphosis' or 'forward head'. The latest years ( after i started working out again ) it has improved significantly. I didn't know that posture is related to bench/pull ratio but fwiw you are right , the strength ratio between them used to be 1:1 when i was working out in my 20's , now somehow my back is much more willing to get stronger and bigger than my chest.

Nice, it's def not a bad thing being stronger on the pull side. As long as your not one of those gym bro's only doing bench you'll be good. If you have trouble leaning forward make a conscious effort when benching to keep your head neutral. If ur upper back is kiphotic, rhomboid work will help like face pulls and rhomboid raises. Keep putting in that solid work Vag! pz

vag · « **Reply #1270 on:** January 20, 2012, 05:04:18 am »

19 January 2012

Decided to gimme one more full rest day to recover from everything ( gastroenteritis and legs abuse the previous week ).

vag · « **Reply #1271 on:** January 20, 2012, 01:57:31 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

2011 ON/OFF DAYS : 69-17
2012 ON/OFF DAYS : 12-6

20 January 2012

Bodyweight@session : ~189 , been eating light lately , many soups etc.
Soreness : none
Injuries/aches : none

ME lower workout.

SQUATS:
5@165 ( +11lbs )
5@176 ( +11lbs )
5@187 ( +11lbs )
5@198 ( +11lbs )
4@209 ( +11lbs ) ( -1 rep )
-All sets and reps ATG.
-4th rep@209 was a grinder so didn't even try a 5th.
-Very happy with improvements.

BB LUNGES:
6@132 each leg
6@136,5 each leg
6@143 each leg
-Switched to normal lunges , gotta get used to the movement , felt unnatural today.

STANDING CALVE RAISES:
1x15@165 ( same )
1x15@176 ( same )
1x15@187 ( same )

Raptor · « **Reply #1272 on:** January 20, 2012, 02:04:00 pm »

By the time you got to 209 you tired yourself up with all those lower weight sets... why do you go that route instead of warming up with lower rep ranges and then go for a top set?

When I warm up I usually go with:

20x5
60x5
90x5
110x3
130x1
~150x1 (1RM)
130x5 work set

vag · « **Reply #1273 on:** January 21, 2012, 04:39:18 am »

Well i dont want to do a 5RM , it is not a 5RM workout , it is a 5x5 one. I thought about going easier on the early sets to push on the last , but that would make them 'wasted'. There is no right or wrong here , its a tug of war , i like 5x5 as a combination of max strength and hypertrophy stim , and i like ramping up, but i don't like too light sets , i want them all challenging. Anyway im still in a noob gpp phase, gonna keep like this unltil i stop gaining, then switch to a 5:3:1 scheme which provides a little bit of all.

PS:
I don't log my warmups , but they are always the same: barx8 , ~40%x6 , 60%x4 , ~80%x2 , rest , work sets.
% = percentage of 1st work set load.

Raptor · « **Reply #1274 on:** January 21, 2012, 08:22:05 am »

Then why don't you warm up to a heavy 5 rep set and then come down from there for the rest of your 4 sets of 5?

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