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Author Topic: Age vs VO2max  (Read 1601269 times)

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vag

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Re: Age vs Vertical
« Reply #1590 on: October 08, 2012, 03:23:32 pm »
0
8 October 2012

Bodyweight@session : ~196,25
Soreness : none
Injuries/aches : none?

Starting Strength - workout #35

SQUATS :
5@159,5 lbs ( +5,5 lbs )
-Changed my warmup sequence:
Old sequence : 5xbar , 5x88 , 3x132 , working set ( 159 )
New sequence : 5xbar , 5xbar, 5x88, 3x110, 3x132, 1x176, working set.
Single@176 ( which is my estimated 1RM ) was awesome but working set was hard, 5th rep was an ugly grinder.

BENCH PRESS:
4@154 lbs ( same )
4@154 lbs ( same )
4@154 lbs ( same )
15@115,5lbs ( same )
-Feeling stronger than last week but still not able to do 5 reps. 15-reps finisher = tight.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@187 lbs ( +11 lbs )
4@187 lbs ( +11 lbs ) , ( -1 rep )
4@187 lbs ( +11 lbs ) , ( -1 rep )
15@132 lbs ( same )
-Very strong but i will do a reset to increase ROM.

Press here for the 1x176 squat in my pics and vids thread.
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: Age vs Vertical
« Reply #1591 on: October 09, 2012, 03:06:34 pm »
0
9 October 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : left quad

10 mins dynamic warmup

5x~80m sprints , ME
5x~80m sprints , ME
3x~80m sprints , ME
-Style was sprint, walk back, sprint again, 3 mins rest between sets.
-Quad was bugging during warmup but not during sprints.
-3d set was bad , could not push more than 50% , shins and hip flexors started bugging so i stopped.

MUST STRETCH MORE!
MUST FOAM ROLL MORE!
MUST DO SOME CORE WORK!
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: Age vs Vertical
« Reply #1592 on: October 10, 2012, 03:07:15 pm »
0
10 October 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : none?
Fatigue : high , sprinting after a long time wrecked me.

Starting Strength - workout #36

Not really a SS template anymore but it's still 3x5 based.

ROMANIAN DEADLIFTS:
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
5@176lbs ( -77 lbs )
-Took a huge deload to reset technique. Movement felt way better , glute driven, far deeper ROM.
Having all cues in mind feels mechanical though, it's gonna take a few sessions to absorb them.
 
BICEPS EZ-BAR CURLS:
10@76 lbs
10@76 lbs
10@76 lbs
10@76 lbs ( +2 reps )
-Very difficult but got it.

TRICEPS PUSHDOWNS:
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
10@66 lbs ( -5,5 lbs )
-After last week's research i deloaded 5,5 lbs. Was rather easy.

In biceps and triceps I'm at that weird place where e.g. 66 is easy with perfect form but 70,5 is very hard, the minimum 5,5 lbs jump is too much ( 8,5% increase ).
To illustrate it better, 8,5% increase in a 300lbs squat would be jumping to 325lbs! Whatever, i will add and do as much reps as i can until i get 4x10.
« Last Edit: October 12, 2012, 06:26:07 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?

vag

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Re: Age vs Vertical
« Reply #1593 on: October 12, 2012, 06:23:44 pm »
0
12 October 2012

Bodyweight@session : ~196,5
Soreness : hamstrings and glutes , not sure if Wednesday's RDLs or Tuesdays sprints.
Injuries/aches : none?

Starting Strength - workout #37

SQUATS:
5@154 lbs ( same )
5@154 lbs ( same )
5@154 lbs ( same )
-Stayed at 154 because last week i did them at the smith machine.
Not bad, i just could not find a comfy setup with plates under heels. Don't care , oly shoes arrive next week.
No quad bugging on the bright side.

PUSH PRESS:
2@115,5 lbs ( -5,5 lbs ) , ( -2 reps )
2@110 lbs ( -5,5 lbs ) , ( -2 reps )
5@88 lbs ( -27,5 lbs ) , ( +1 rep )
OHP finisher: 15@66 lbs
-WTF !!! I did 3x5@110lbs 2 weeks ago and 4@121lbs last week and now i could not even do 110 for 3 reps.
15@66 OHP finisher was damn hard too. 66, FML , just a 5kg plate on each side of the bar, humiliating!

DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties :personal-record:
6@Bodyweight ( -2 reps )
5@Bodyweight ( -1 rep )
Total = 21 ( -3 reps )
WTF again!

Bad day is bad!  >:(  :pissed:  :uhhhfacepalm:

Squat video:
<a href="http://www.youtube.com/watch?v=tRiN6sfZY2g" target="_blank">http://www.youtube.com/watch?v=tRiN6sfZY2g</a>
« Last Edit: October 12, 2012, 06:28:30 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?

vag

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Re: Age vs Vertical
« Reply #1594 on: October 13, 2012, 05:33:32 am »
0
13 October:

A few body measurements, both in the morning:

Weight = 88,1kg / 193.8lbs
Waist = 91,5cm / 36''
Online bodyfat estimation = 18,1%
Scale bodyfat estimation = 17,2%

So i guess i am around 194 / 17,5%
When i started the bulk ( 20 August ) i was 183,5 / 16%

It means i added ~10,5lbs : LBM : 154,1 ---> 160 ( +5,9lbs ) , fat 29,4 ---> 34 ( +4,6lbs ).
Bulk lean / fat ratio = 56% / 44%.
« Last Edit: October 13, 2012, 06:21:24 am 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?

vag

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Re: Age vs Vertical
« Reply #1595 on: October 15, 2012, 04:32:52 pm »
0
15 October 2012

Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : left quad slightly bugging

3x5 based template - workout #38

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
2x1@176lbs
-165 ( about 90% 1RM ) was awesome.
-176 ( about 95% 1RM ) still good but quad bugged a bit on 2nd rep so i stopped.

BENCH PRESS:
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
5@137,5 lbs ( -16,5 lbs ) , ( +1 rep )
13@115,5lbs ( -2 reps )
-Failed to do 3x5 for three consecutive workouts so deloaded ~10%.
Somehow i failed to complete the 15 reps finisher that i was able to in the last 2 workouts.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@143 lbs ( -33 lbs )
5@143 lbs ( -33 lbs ) , ( +1 rep )
5@143 lbs ( -33 lbs ) , ( +1 rep )
15@110 lbs ( -22 lbs )
-Big deload as planned here to improve ROM, now going all the way to chest.

-Goodbye 5-reps squats, gonna go with MSEM for a while to keep injured quad less time under tension. Maybe 95% was not a good idea, but 90% was too easy.
-Also it is about time i stop calling this starting strength , it is still 3x5 based but it has deviated a lot. Once i totally heal quad, squats will go like lance's intensity/volume alteration.
-Changed diet plan too , instead of bulking every day i will be bulking only on lifting days and cutting on all others. Ideally i will stay above 190 but achieve a nice recomposition.
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: Age vs Vertical
« Reply #1596 on: October 20, 2012, 07:29:36 am »
0
20 October 2012

Bodyweight@session : ~194,25
Soreness : none
Injuries/aches : none?

3x5 based template - workout #39

Skipped one workout this week for better quad recovery. Was stretching daily, quad feels 100% now but i chose not to squat, patience!

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Stayed at same weight to work on technique. Felt good , looked weird.

SINGLE LEG EXTENSIONS:
15@25 lbs
15@25 lbs
15@25 lbs
15@25 lbs
-Brought those back after adarqui's recommendation. Did only left leg. Tempo was slow, something like 3:1:3

PUSH PRESS:
5@99 lbs ( -16,5 lbs ) , ( +3 reps )
5@99 lbs ( -11 lbs ) , ( +3 reps )
5@99 lbs ( +11 lbs )
OHP finisher: 14@66 lbs ( -1 rep )
-Better than last week's disaster. 1 rep shy for the finisher though.

DEAD HANG CHINUPS:
10@Bodyweight ( same ) , ties :personal-record:
7@Bodyweight ( +1 rep )
5@Bodyweight ( same )
Total = 22 ( +1 reps )
-Better than last week , 2 reps shy of 2 weeks ago though.
Tried an 11th rep at 1st set for a new PR but failed.

RDL video and discussion here:
http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg78849/#msg78849
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: Age vs Vertical
« Reply #1597 on: October 22, 2012, 06:33:27 am »
0
21 October 2012

Hamstrings VERY sore from yesterdays RDL's. Glutes a bit sore too but much much less than hamstrings.
Foam-rolled IT band and did a long static stretching routine.
Quad feels 100% now but i will stick to low volume squating / no jumping / daily foam rolling & stretching for at least 1 more week.
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: Age vs Vertical
« Reply #1598 on: October 22, 2012, 09:26:33 am »
0
yes, patience, yes... it is good.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: Age vs Vertical
« Reply #1599 on: October 23, 2012, 05:16:52 am »
+1
Quote from: LBSS on October 22, 2012, 09:26:33 am
yes, patience, yes... it is good.

True , but i broke it a bit today, went max on squats. Hopefuly ( and praqctically since im perfectly ok 16 hrs later ) there will be no consequences.

22 October 2012

Bodyweight@session : ~194,5
Soreness : none
Injuries/aches : none?

3x5 based template - workout #40

SQUATS , MSEM , 45 seconds between reps / 4 minutes between sets:
3x1@165lbs
3x1@187lbs ( +11 lbs ) , ( +1 rep )
-165 is about 90% 1RM, 187 is about 100% 1RM.
Was supposed to redo 176 or try 181 but 165 was so solid that i got greedy. Good choice, 187 was tight. Last rep was semi-grinder but still good, got video.

BENCH PRESS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
0@115,5lbs
-Cancelled the 15 reps finisher since this is supposed to be a deload phase. Will bring back when i reach 154lbs working load again.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
5@154 lbs ( +11 lbs )
13@121 lbs ( +11 lbs ) , ( -2 reps )
-Very strong. Burned out at finisher though.
« Last Edit: October 23, 2012, 06:26:20 am 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?

vag

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Re: Age vs Vertical
« Reply #1600 on: October 23, 2012, 12:58:36 pm »
+1
This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:

<a href="http://www.youtube.com/watch?v=cTOfdsUA-NM" target="_blank">http://www.youtube.com/watch?v=cTOfdsUA-NM</a>


Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:

<a href="http://www.youtube.com/watch?v=1NgjIunpjF8" target="_blank">http://www.youtube.com/watch?v=1NgjIunpjF8</a>
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: Age vs Vertical
« Reply #1601 on: October 24, 2012, 05:05:39 am »
0
23 October 2012

Of course quad bugs again 1 day after going max on squats.  I am SUCH a dick!!! :uhhhfacepalm:

Abs workout ( 1st after i don't know how many months! )

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

Lower body stretch.

IT band foam rolling
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?

Girljordan

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Re: Age vs Vertical
« Reply #1602 on: October 24, 2012, 11:54:56 pm »
-1
Dear Vagina,
 :derp: u mad?
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LanceSTS

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Re: Age vs Vertical
« Reply #1603 on: October 25, 2012, 02:58:06 am »
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Quote from: vag on October 23, 2012, 12:58:36 pm
This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:

<a href="http://www.youtube.com/watch?v=cTOfdsUA-NM" target="_blank">http://www.youtube.com/watch?v=cTOfdsUA-NM</a>


Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:

<a href="http://www.youtube.com/watch?v=1NgjIunpjF8" target="_blank">http://www.youtube.com/watch?v=1NgjIunpjF8</a>

very nice work vag
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Relax.

vag

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Re: Age vs Vertical
« Reply #1604 on: October 25, 2012, 04:35:12 am »
0
^^^ Thank you very much Lance!!!
:highfive:  :wowthatwasnutswtf:  :ibsquatting:
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?
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