Author Topic: Age vs VO2max (Read 1664159 times)

Raptor · « **Reply #1710 on:** January 12, 2013, 12:03:48 pm »

Pretty weird... so your leg press numbers are that weak? How come you can half squat more than me then?

I think my best leg press numbers were about 350 kg (770 lbs) x 5 or something like that, deep leg presses. And that was a LONG time ago.

vag · « **Reply #1711 on:** January 12, 2013, 12:40:07 pm »

My right leg is the weak one, the left ( injured ) is significantly stronger. E.g., when i could do max 2 pistol squats with right i could do 10 with left.
But anyway, you know i hate comparing incomparable things. Different persons , different levers, different muscle balances, different leg press machines, maybe different stance / bar position / depth at the squats... i am against comparing. And i don't even want to get into the deep leg press / half squat correlation issue...

Raptor · « **Reply #1712 on:** January 12, 2013, 01:02:47 pm »

Haha. Still it's such a big difference... it's pretty weird. I haven't tried to max out on the leg press nowadays though, so who knows how much I suck now?

I also feel a lot of posterior chain when I'm leg pressing unless I really really focus on pushing with the balls of the feet... wtf...

vag · « **Reply #1713 on:** January 15, 2013, 04:49:30 am »

14 January 2013

Bodyweight@session : ~191
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #22

LEG EXTENSIONS:
15@35lbs each leg
15@35lbs each leg
15@35lbs each leg
Tempo 3:3:3

LEG PRESS MACHINE:
15@75 lbs each leg
15@75 lbs each leg
15@75 lbs each leg
Tempo 4:1:4

BENCH PRESS:
7@143 ( +1 rep )
6@143 ( same )
6@143 ( +1 rep )
Total : 19 ( +2 reps )
-Improvement but i wanted more.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@143 ( +2 reps )
9@143 ( +1 reps )
8@143 ( same )
Total : 27 ( +3 reps )
-Nice here, upping load next time.

-Quad feels 100% again , powerful , springy , not the slightest bugging all day. Learned my lesson though, no squats , not even pushing it to test it ( e.g. pistol squats ). Rehab FTW.
I did up the loads on both leg extensions and leg presses, felt good. I tried and could do ~30% heavier on both totally bugless but prefered to keep it safe. Doc/MRI might have to wait 1 week , too hectic program lately.
-Curious to see what will happen with BW/composition. Looks like it stabilized at 187 dry / 191 wet. Too soon to evaluate though, it feels like it hasn't reached a steady balanced state after holidays + plan change yet.
Been steady with 3000 clean kcals on workout days, failed a bit on the no workout days though, 2K instead of ~1700, at least its also clean. Hoping to fix that this week.

vag · « **Reply #1714 on:** January 15, 2013, 02:52:31 pm »

15 January 2013

Long foam rolling session.
Long lower body stretching.

vag · « **Reply #1715 on:** January 16, 2013, 02:02:26 pm »

16 January 2013

Bodyweight@session : ~192
Soreness : none
Injuries/aches : quad ok, suddenly today i'm getting some random left knee 'pain pulses' , weird.

Lance's 3-set-progress template - workout #23

ROMANIAN DEADLIFTS:
9@176 lbs ( -22 lbs ) , ( +1 rep )
9@176 lbs ( -22 lbs ) , ( +2 reps )
9@176 lbs ( -22 lbs ) , ( +2 reps )
Total : 27 reps ( +5 reps )
-80kg was too easy. Haven't done those for 40 days though so took it easy.

UPRIGHT ROWS:
6@88 lbs
6@88 lbs
6@88 lbs
Total : 18 reps
-First time doing them after years, 40 kg were challenging.

DUMBBELL INCLINE BENCH PRESS:
8@44 lbs DBs
8@44 lbs DBs
8@44 lbs DBs
Total : 24 reps
-First time doing them after years too, 20 kg DBs were rather easy.

Got my upper body weekly setup perfect in terms of balance: 3 push - 3 pull that consist of 2 chest, 2 back, 2 shoulders.

vag · « **Reply #1716 on:** January 17, 2013, 04:32:27 am »

So i've been reading everything i could find about quad strain assesment/rehabilitation. It seems that i have an absolutely typical grade ii rectus femoris strain that i made chronic because of oversue/poor rehab.

Dude , WTF??? Why did it take me 8 months(!!!) to read the relevant stuff? There are specific guidelines of what NOT to do and i failed in all of them, repeatedly. Had i read those articles in time , quad would have been healed in 1 month or so. And now here i am , 8 months later and still not at 100%. Fucking moron. I can't believe how dump i have been. Ok , i have never had a serious muscle injury in my whole life , so it's weird to handle that suddenly for the first time at 38y.o. But still, that's no excuse, i should have known better. Duh , i am really dissapointed, all i did was wait for a couple of days of no pain and then go back to squatting. Or even worse, performing cleans, snatches,supramax explosive box squats, full court basketball, and even ME jumping on concrete, WTF! And then, Monday night after training, I had like an epiphany. I can now look back at it with clear mind and see how i acted and i can't believe how stupid/irresponsible/immature/arrogant/naive i was! Dude , fuck the fuck off, get your shit straigt, bleh...

Mikey · « **Reply #1717 on:** January 17, 2013, 04:35:14 am »

At least you know what's wrong with it now so it'll finally heal. Injuries are the worst part of sport/athletics/training etc.

vag · « **Reply #1718 on:** January 17, 2013, 02:26:03 pm »

^^^
Thanks man. Injuries do suck , but the way i handled it sucks 1000000 times more!

17 January 2013

Bodyweight@session : ???
Soreness : Hamstrings fried
Injuries/aches :

QUAD REHAB SESSION:

Assessments:

Pain or discomfort throughout the day : none

LYING LEG RAISES:
10xSupine
10xAbduction
10xAdduction
10xProne
Tempo : 3:1:3
Pain or discomfort : none

Strengthening:

SEATED HIP FLEXOR RAISES:
3x15
Tempo : 3:3:3
Pain or discomfort : none

SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x15
Tempo : 3:3:3
Pain or discomfort : none

BODYWEIGHT SQUATS ( Stop at discomfort depth or at parallel ):
3x15@parallel
Tempo : 3:3:3
Pain or discomfort : no pain , tightening feeling at 3 random reps of set 2 during the pause.

SIDE STEP UPS:
3x15@8'' step
Tempo : 3:1:3
Pain or discomfort : none

Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

Flander · « **Reply #1719 on:** January 17, 2013, 04:17:14 pm »

Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed.

Have you bought some kbs?

vag · « **Reply #1720 on:** January 18, 2013, 06:02:13 am »

Quote from: Flander on January 17, 2013, 04:17:14 pm

Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed.

Thanks man. Still furious about how i handled it. What can you do, "You can't teach an OLD dog new tricks"

Quote from: Flander on January 17, 2013, 04:17:14 pm

Have you bought some kbs?

Not yet, i want them for swings/snatches/cleans which all incude violent hip and/or knee extensions, not ready for them.

vag · « **Reply #1721 on:** January 18, 2013, 12:59:57 pm »

Quad rehab update:

I will follow the so called Progressive Resistance Principles protocol for strengthening exercises.
This calls for the following progress:

-3x10
-3x15
-3x20
-Increase load
-Repeat

The quad rehab schedule will go like:

Monday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press

Tuesday: OFF

Wednesday:
-Stationary Bike

Thursday :
-Seated Hip Flexor Raises.
-Knee extensions.
-Parallel Or Above Squats.
-Side Step Ups.

Friday: OFF

Saturday:
-Stationary Bike
-Weighted Leg extensions
-Partial Leg Press

Sunday:OFF

Assessment + stretching : daily

I will also up my kcals for a while, cutting can wait. Workout days remain at 2500 to 3000, non workout days will be 2000 to 2500.

18 January 2013

Assessments:
-Pain or discomfort throughout the day : no pain. an overall feeling of tightness but good: Not the injury type, a pleasant recovering-from-workout feeling. Same for right leg.
-BW squat pain or discomfort : no pain , tightening feeling on concentric.
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : no pain , tightening feeling on concentric .

Strengthening:
none

Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

Flander · « **Reply #1722 on:** January 20, 2013, 06:38:06 am »

Quote from: vag on January 18, 2013, 06:02:13 am

Quote from: Flander on January 17, 2013, 04:17:14 pm
Sucks about that injury man. At least you can fix it now. Go get that old old OLD body of yours fixed.

Thanks man. Still furious about how i handled it. What can you do, "You can't teach an OLD dog new tricks"

Quote from: Flander on January 17, 2013, 04:17:14 pm
Have you bought some kbs?

Not yet, i want them for swings/snatches/cleans which all incude violent hip and/or knee extensions, not ready for them.

Yeah no need to buy them if you cant use them.

Go fix that leg. My knee fixing is going the right way. Hope thats true for you too.

vag · « **Reply #1723 on:** January 20, 2013, 08:40:51 am »

^^^
Glad to hear you are healing good. Feels like its going very good here too. If it doesn't keep up i will go do some ultrasound/EMS , but this thing im doing lately feels awesome!
Thanks again flander!

19 January 2013

Bodyweight@session : ~190.5 , although AM $:-\$
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #24

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : none

Strengthening:

STATIONARY BIKE:
20mins@100W
Pain or discomfort : none

LEG EXTENSIONS:
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
20@35 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none
-Right leg was actually weaker. Almost failed 2-3 last reps of each rep while left(injured) was easy. Win!

LEG PRESS MACHINE:
20@200 lbs
20@200 lbs
20@200 lbs
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none

Stretching:
2 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )
-Very nice.

DEAD HANG CHINUPS:
10@BW same
8@BW same
7@BW ( +1 rep )
Total = 25 reps ( +1 rep ) , ties

-Cant do more, switching to weighted again.

LBSS · « **Reply #1724 on:** January 20, 2013, 12:28:42 pm »

pansy, you're using this an excuse to take a break from working hard. full-ROM squats or bust.

just kidding. heal up.

Adarq.org

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Author Topic: Age vs VO2max (Read 1664159 times)

Raptor

Re: Age vs Vertical

vag

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Raptor

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vag

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vag

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vag

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vag

Re: Age vs Vertical

Mikey

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vag

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Flander

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vag

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vag

Re: Age vs Vertical

Flander

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical