Author Topic: Age vs VO2max (Read 1601428 times)

Coges · « **Reply #2355 on:** August 25, 2014, 07:04:50 pm »

But imagine if you've never heard this sound before and have no concept of how to form the shape with your mouth. Kind of like you trying to learn the clicks of some African languages. Would be pretty difficult.

vag · « **Reply #2356 on:** August 25, 2014, 07:36:43 pm »

We can say it, easily. I don't know why you think we can't.
You won't hear us say it though, because indeed it doesn't exist, I can't recall any sch or whatever 'fat' sh pronounced word.
You may hear it in a few local dialects but it will be words that were supposed to be pronounced with s, they wrongly pronounce them with sch and they are mocked for it (redneck style).
Everyone happy? Anybody want to help me with my plantaris/upper calf pain?

Coges · « **Reply #2357 on:** August 25, 2014, 08:05:33 pm »

Do you roll your feet? If not do. I use a golf ball.

LBSS · « **Reply #2358 on:** August 25, 2014, 09:53:44 pm »

such golf ball. so pain. wow.

Raptor · « **Reply #2359 on:** August 26, 2014, 05:06:37 am »

Some people don't even have a plantaris

vag · « **Reply #2360 on:** August 26, 2014, 05:22:35 am »

Quote from: Coges on August 25, 2014, 08:05:33 pm

Do you roll your feet? If not do. I use a golf ball.

Golf ball? Who are you, Chuck Norris???

But yeah, i should roll much more often. You will find endless posts in here where i rant against myself for not stretching/rolling. I do it frequently only when injured and then randomly once every 2 months on average. Dumb, must change it.

Quote from: Raptor on August 26, 2014, 05:06:37 am

Some people don't even have a plantaris

I know , there are even some people that can't say "sch"

btw, i am sure you are not aware that this Greek "sh" discussion, it is a repost:

Quote from: Raptor on July 12, 2013, 07:41:17 am

Ella!

I work for a Greek company... I could never understand why greeks can't say "sh" or "sch" as in Porsche.

Raptor · « **Reply #2361 on:** August 26, 2014, 07:47:10 am »

Haha did you answer me back then?

vag · « **Reply #2362 on:** August 27, 2014, 05:26:10 am »

^^^ Forum tip of the day : The quote headlines are hyperlinks to the post.

26 August 2014

Bodyweight@session : ~83.5kg
Soreness : hamstrings, abductors, glutes, shoulders, triceps, traps. All this from sprints & bball? Shit!
Injuries/aches : none

HIGH BAR ATG PAUSED SQUAT:
10@20kg
10@40kg
10@60kg
8@70kg
5@80kg
-Felt like doing paused ATG squats. Liked them. A lot! I will stick with them for GPP phase.
Might keep them later too and alternate between volume paused for strenf and either front or half squats for power/specificity.
KF, here i come, i am only ~100kg below.

PAUSED BENCH PRESS:
10@20kg
10@30kg
10@40kg
10@50kg
-Paused here too. Will also keep it paused for the GPP phase.

PULLUPS:
8@BW
8@BW
7@BW
5@BW
-Weak. Would expect to get 10 at first sets. Fail was on grip&forearms though, back could handle more.

Raptor · « **Reply #2363 on:** August 27, 2014, 06:27:25 am »

Quote from: vag on August 27, 2014, 05:26:10 am

^^^ Forum tip of the day : The quote headlines are hyperlinks to the post.

LOL never knew that existed wtf

By the way - the paused squat should be better for you at your age - less strain (hopefully) on the tendons and ligaments from the inertia, more muscle recruitment from the longer TUT.

You could even do 1-1/2-full-1/2-1 squats.

vag · « **Reply #2364 on:** August 27, 2014, 07:04:37 am »

Yes, that is what i like, forced good form ( you can't sit in the hole with a rounded back, can you? ) , forced increased depth, longer TUT.
The tendons stress is en extra benefit, although i am not sure it is what i want. Because since i am still athletically active, i want that stress, it is beneficial for what i am training for, isn't it?.
If it was just strength i was after, then paused is a no-brainer. But yeah, on volume days that extra stress is useless so why not get rid of it too and leave it only for the intensity days.
Paused reps FTW anyways.

Raptor · « **Reply #2365 on:** August 27, 2014, 07:22:18 am »

Well, you can leave the tendon stress to plyos and actual jumps.

vag · « **Reply #2366 on:** August 27, 2014, 02:53:20 pm »

27 August 2014

Bodyweight@session : ~84kg
Soreness : VMOs 5/5 , quads, hamstrings, glutes, abductors, chest, back 2-3/5. Sweet

Injuries/aches : none

-1 hour of bball practice.
Incredible quantities of sweat.
Couple of random jumps in the end, getting ~29.5''. Happy with that in such a fatigued and sore state.

vag · « **Reply #2367 on:** September 01, 2014, 06:28:38 am »

Body composition measurements:

Net morning weight : 82kg / 180.75lbs , lightest i've been the last 5 years or so ,

Waist : 85.75cm / 33.75'' , all time lowest measurement ,

Online bodyfat estimation : 14.8% , first time ever under 15% at this .

BI scale bodyfat estimation : 15% , oops, regressed here ,

AVERAGE bodyfat estimation : 15% , ties all time lowest average of last week.

Previous:

Quote from: vag on August 25, 2014, 06:08:20 am

Net morning weight : 82.2kg / 181.2lbs
Waist : 86cm / 33.85''

Online bodyfat estimation : 15%
BI scale bodyfat estimation : 14.8%
AVERAGE bodyfat estimation : 14.9%

Fine. Had a little ( a lot ) too much alcohol this weekend. I guess that skewed the measurements a bit, should be better. I feel and look like i got leaner.
Anyway, no worries, back to gym + often bball + reduced alcohol will have everything fall in place.

I am starting my GPP today.
I have full court bball session every Thursday so i plan to go like this:

Monday : Volume squat + upper ( bench - pullups )
Tuesday : bball skillwork and/or sprints and/or jumps.
Wednesday : RDL+Lunges+arms ( OHP-biceps-triceps )
Thursday : full court bball
Friday : rest ( unless i am leaving for the weekend, then do Saturday's plan )
Saturday : Intensity front squats (3x3?) + upper ( dips -chinups )
Sunday : rest

Volume squat = 4x10 paused. Or is that too much, forcing too light load? Should i maybe go for 4x8 paused? Or 4x10 normal? Opinions?
Upper = 4x10 everything.
RDL - lunges = 3x8.

Diet = massive eating ( 3000+ ) on workout days with post-workout carbs concentration, deficit on all other days.

Duration : 8 weeks.

Goal : GPP and re-composition. Ideally i would like to actually gain a couple of kgs ( not more ) while getting leaner too, but i can live with staying at the same weight and losing fat ( so adding a bit of muscle too or else the math doesnt work lol ).

Objections/thoughts/whatever?

Raptor · « **Reply #2368 on:** September 01, 2014, 06:36:34 am »

How about doing Texas Method?

5x5 Monday
2x5 Wednesday with 80% or so of the Monday weight
1x5 Friday striving for a 5 rep PR - but in reps - so try to do 6 reps or more with your current 5RM

If you search on the internet you can find a good texas method excel file that does all the calculations automatically (I can send you one if you want).

Also, if you squat high bar, you can choose the assistance exercises accordingly to make sense:

Monday you can do some hip thursts, since you won't need your glutes too much for the light loads on Wednesday.

Wednesday you can do some RDLs, since the hamstrings don't play a big role in the high bar squat anyway, so it shouldn't interfere too much with Friday's workout.

And Friday you can do a high volume of leg presses for quad development, since you have 2 days of rest until the Monday workout.

vag · « **Reply #2369 on:** September 01, 2014, 06:44:43 am »

Yes, i know it, i refreshed my memory about it after recent discussion you had with gukl.
I had something similar in mind for after the GPP phase, i was leaning towards the 5/3/1 that i did last year with amazing success.
This, OR this Bil Starr 5x5 vert-oriented variation that kellyb posted a few months ago, very similar again, check it out in here : http://www.higher-faster-sports.com/5x5forvert.html

Adarq.org

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Author Topic: Age vs VO2max (Read 1601428 times)

Coges

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LBSS

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