Author Topic: Age vs VO2max (Read 1602210 times)

vag · « **Reply #2685 on:** May 29, 2015, 04:28:56 am »

28 May 2015

DAILY SMR:

Foam rolling:
IT band for 3 sets of 5 slow up and down rolls.

Stretching:
Quads, hamstrings, hip flexors:
3 sets throughout the day, 1 min holds at each position.

SMR COMMIT COUNT: 2/4

The amount of pain and tightness, it is still too damn high!
This really works, every next day legs are so fresh. Also the various tweaks. E.g. i tweaked my left hip flexor Wednesday, it was pretty painful, after yesterday's session it just went away.
I am a giant dickhead for constantly neglecting stretch/foam roll.

vag · « **Reply #2686 on:** May 30, 2015, 04:21:30 am »

29 May 2015

DAILY SMR:

Foam rolling:
None

Stretching:
Quads, hamstrings, hip flexors:
1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 3/5

Little is better than none.
Now I gotta get back to running and jumping, I got derailed.

vag · « **Reply #2687 on:** May 31, 2015, 12:11:17 pm »

30 May 2015

Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #30 ( Week #12 )

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
1@50kg
0@62,5kg
0@62,5kg
0@62,5kg
0@60kg
2@55kg
2@55kg
2@55kg
-Weak at heavy singles, strong at 55 doubles, FML.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
2@100kg
13@70kg ( +2 reps )
-Weak at 100kg, strong at 70kg.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand ( +1 rep )
9@16kg each hand ( extra set )
-Nice. Added 4th set.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg ( -1 rep )
15 each hand @ 26kg ( +extra set )
Total = 30 reps
-It seems I can't get unstuck from 36kg so i added a 10kg lighter drop-set.

SEATED PAUSED CALF RAISE:
15@55kg
15@55kg
15@55kg
-Great, finally got all reps with full ROM. Moving to 60kg.

DAILY SMR:
none

SMR COMMIT COUNT: 3/6

vag · « **Reply #2688 on:** June 02, 2015, 05:30:21 am »

31 May 2015

Bodyweight@session : ~83,5kg
Soreness : tight quads, glutes, calves
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 10m ( +1m )
Average speed : ~9.6 kmh ( -1,1 kmh )
Pace : ~6m:15s / km
-Slow. Didn't push it, haven't run for 3 weeks. Legs started getting too tight after first 500m, had no hope to push even if i wanted to.

TEMPO RUNS:
10x80m@60-70%
Run ~15s / walk ~45s / repeat.
-Nice.

TODDDAY METHOD JUMPS:
SVJ : max 26'' ( - 0,5'' )
Dropstep : max 30'' ( + 1'' ) , ties season best!
1-step DLRVJ : max 30'' ( maybe one 31'' but not sure )
-Very strong and bouncy dropstep.
1-step felt a bit off but i got this one jump that felt like the 'old times', very good, able to feel the hangtime. I touched the 9'8'' rim 1'' below wrist and i think it was on the way down. Must have been 31''

Then i went to the 9'6'' rim and dunked a bit. I can throw dropstep 2-handers and hard tomahawk 1-handers off 1 step there as i am now.
Feels good initially, but I get over it and lose motivation too soon, not much challenge, the rim looks too low, I don't like it.
Overall not bad at all for not running and jumping the last 3 weeks.

Now i have to:
-Keep at it.
-Start recording the jump sessions.
-Remeasure the low rims. They used to be 9'10'' and 9'8'' but they look lower, but not sure how much lower. I am using 9'8'' and 9'6'' for my calculations to be sure i don't cheat, but must verify.

DAILY SMR:

31 May
Stretching:
Quads, hamstrings, hip flexors, caves:
1 set throughout the day, 2 min holds at each position.

1 June:
Stretching:
Quads:
1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 5/8

vag · « **Reply #2689 on:** June 03, 2015, 04:44:04 am »

2 June 2015

Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #31 , ( Week #13 )

HANG POWER CLEAN TECHNIQUE:
MUSCLE CLEANS:
5@20kg
5@30kg ( +2 reps )
5@40kg ( +2 reps )
HIGH PULLS:
3@45kg ( -5 kg )
3@50kg
3@55kg ( +5 kg )
-Nice.

RDL:
10@70kg ( +10 kg )
10@80kg ( +10 kg )
8@90kg ( +10 kg )
-Strong.

BENCH PRESS:
9@60kg
7@60kg
6@60kg ( +1 rep )
Total = 23 reps
Drop-set : 12@50kg ( +1 rep )
-Progress, still and always ridiculously weak.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 17 reps
Drop-set : Lat-Pulldown 12@150lbs ( +2 reps )
-Nice.

STANDING CALF RAISE:
25@BW+60kg ( +10 kg ) , ( -5 reps )
20@BW+60kg ( +10 kg ) , ( -10 reps )
20@BW+55kg ( +5 kg ) , ( -10 reps )
-Epic fail: I do 2 sets, i am like 'Why are they so hard?' , i recheck the plates and i see i put 60kg instead of 55kg.
Then I do my last set at 55kg, it is still too hard but i say 'i burned out from 60kg', i come back home and i see i was supposed to do 50kg. LOL

DAILY SMR:

Stretching:
Quads, hamstrings: 1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 6/9

Too little, must stretch more and also foam roll, but still happy to do even this little instead of nothing at all.

LBSS · « **Reply #2690 on:** June 03, 2015, 09:46:53 am »

hahahahahahaha. haha.

good job getting SMR up to 2/3. something>nothing.

vag · « **Reply #2691 on:** June 04, 2015, 05:20:02 am »

^^^

!

3 June 2015

Bodyweight@session : ~83,5kg
Soreness : hamstrings, lats, chest, traps and very sore calves ( no shit! )
Injuries/aches : none

5 KM RUN :
Time : 35m 30s
Average speed : ~8,45 kmh
Pace : ~7m:6s / km
-Was not actually a run, more like a jog. Wanted to run for time, not distance, LISS.
Managed my pace well, was tempted to speed up at times as i was bored but I didn't.

DAILY SMR:

Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls

Stretching:
Quads, hamstrings:
1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 7/10

It is working, tightness is going away. Rolling is much less painful now, i can put more pressure and go slower. Nice.
Needs more stretching though, gotta get to 3 sessions/day.

FP · « **Reply #2692 on:** June 04, 2015, 10:24:53 pm »

Hey do you think high volume low weight calf raises are better than low volume high weight? Are they better for tendon stiffness?

Also do you stand on an elevated surface with the balls of your feet and go all the way up when you do them?

vag · « **Reply #2693 on:** June 05, 2015, 05:06:49 am »

^^^
Definitely high volume, with the heaviest weight that you can do without sacrificing ROM and form ( most important cues : reach full extension at top, don't bounce at the bottom ).

Here is a small abstract talking about the volume:

Quote

The range of motion of a calf raise is so short they require either higher reps or intentionally slower tempos to get the same time under tension as most typical movements. For example, a heavy set of 5 squats performed at a normal tempo might take 25 seconds to complete. Most people will complete a heavy set of 5 calf raises in 10 seconds or less. Therefore it's essential you either increase the reps per set or slow the movement down. I consider a set of 25 calf raises approximateley equivalent to a set of 8 squats as far as the qualities effected. If you want to utilize lower reps try using a 5 seconds eccentric (lowering phase). One workout I like is 5 sets of 5 reps with a 5 second lowering phase, 1 second pause, and explosive concentric.

Read the hole article too : http://www.higher-faster-sports.com/calftraining.html

As for where i do the raises, my gym has both standing and seated calf raise machines ( google them ) , so i train them 2 times a week, one day is standing 3x30 , other day is seated paused 3x15. Other options:
-Leg press: load it , push it normally, then slowly move your feet off the pad so only ball of feet support it, lock the knees, do the reps, put feel back on pad, bring it back.
-Smith machine, use a few plates on the ground to create the deficit you need for your eccentric.
-Single leg calf raises on whatever elevated surface. Those are awesome, you will find BW very challenging , if not then you can hold a DB with your free hand ( you need the other one for balancing ).

vag · « **Reply #2694 on:** June 05, 2015, 05:25:52 am »

4 June 2015

Bodyweight@session : ~83,5kg
Soreness : chest and calves, minor
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #32( Week #13 )

HANG POWER CLEAN:
5@20kg
3@40kg ( +10 kg )
3@50kg ( +10 kg )
3@50kg
3@50kg
3@50kg
3@50kg
-Great. My 1RM is stuck but power and smoothness of 5x3 keeps shooting up.

HALF SQUAT:
5@60kg
5@80kg
5@100kg
5@120kg
5@130kg
-Excellent! 120kg was really fast, 130kg was fast too. Limit factor = back, legs are good for more.
1RM/BW ~= 1,76, all time PR is 1,8 ( 3x150@88kg BW , 1RM/BW ), i am getting there!

UPRIGHT BB ROW:
10@30kg ( +5 kg )
10@30kg
10@30kg
10@30kg
-Very nice.

BICEPS BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Same weight for better control, worked, upping.

TRICEPS PUSHDOWN:
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
10@120lbs ( +10 lbs )
-Great.

DAILY SMR:

Stretching:
Quads, hamstrings, hip flexors:
2 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 8/11

vag · « **Reply #2695 on:** June 06, 2015, 12:56:00 pm »

6 June 2015

Bodyweight@session : ~82,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #33( Week #13)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@62,5kg almost got it
0@62,5kg not even close
1@60kg easy
1@62,5kg , post-injury

-Finally!!!

~~HIGH BAR FULL SQUAT:~~
HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
8@60kg
-Decided to switch to paused ATG.
I have halves and cleans for power, will use those for fixing form issues and adding some VMO strength/mass.
Goal for adding weight will be 3reps for top-set and 10reps for drop-set, ramp-up sets will be 5s.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
8@16kg each hand ( -1 rep )
-Oops, i rep less. I think i was stronger but i did them much slower, so run out of gas in the end.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
9 each hand @ 36kg
18 each hand @ 26kg ( +3 reps per hand )
-Very nice.

SEATED PAUSED CALF RAISE:
15@60kg ( +5 kg )
15@60kg ( +5 kg )
12@60kg ( +5 kg ) , ( -3 reps )
-Added weight. First set solid, second set lost top ROM after rep 11 , last set solid form till rep 12 but then fail.

DAILY SMR:

Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls

Stretching:
Quads, hamstrings:
2 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 9/12

vag · « **Reply #2696 on:** June 09, 2015, 04:37:50 am »

8 June 2015

Bodyweight@session : ~83.75kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #34 , ( Week #14 )

HANG POWER CLEAN TECHNIQUE:
MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
HIGH PULLS:
3@50kg ( +5 kg )
3@50kg
3@55kg
-Nice.

RDL:
8@80kg ( +10 kg ) , ( -2 reps )
8@85kg ( +5 kg ) , ( -2 reps )
6@90kg ( -2 reps )
-Legs and back good for much more. Grip tired from the clean drills.

BENCH PRESS:
11@60kg ( +2 reps )
8@60kg ( +1 rep )
6@60kg
Total = 25 reps ( +3 reps )
Drop-set : 12@50kg
-Got the 25 reps goal, awesome!

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same reps, better control.

STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg
23@BW+50kg
-Back to normal after messing the weights last week.

DAILY SMR:

Stretching:
Quads, hamstrings, hip flexors: 1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 10/14

vag · « **Reply #2697 on:** June 13, 2015, 03:14:50 am »

Attending a conference + off-town weekend = forced 1 week total off.
What can you do.
See you Monday.

vag · « **Reply #2698 on:** June 15, 2015, 07:43:43 am »

Body composition measurements:

Net morning weight : 82kg / ~181lbs
Waist : 85cm / ~33.45'' , ties lifetime

Online bodyfat estimation : 14.2% , lifetime

BI scale bodyfat estimation : 14.6%
AVERAGE bodyfat estimation : 14.4% , ties lifetime

Nice, stable, waist and average bf % percentage are the same with 1 month ago.

vag · « **Reply #2699 on:** June 15, 2015, 06:06:57 pm »

15 June 2015

Bodyweight@session : ~83.5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #35 , ( Week #15 )

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
0@60kg
1+0@55kg
-Bar felt light but the groove wasn't there. Couldn't even double 55kg.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@80kg
10@60kg ( +2 reps )
-Small progress, very welcomed.

BENCH PRESS:
10@60kg ( -1 reps )
8@60kg
6@60kg
Total = 24 reps ( -1 rep )
Drop-set : 12@50kg
-Weak.

DEAD HANG PULLUPS:
8@BW
6@BW
5@BW
Total = 19 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same reps, but barely got them, was weaker here too.

~~STANDING CALF RAISE:~~
STANDING SL CALF RAISE:
23@BW
23@BW
23@BW
-Gym had to close so i did some SL at home. Of course BW SL was much harder than BW+50 DL

Bad day. Everything was hard. Not sure if detrained or too tired. Maybe a little bit of both.

DAILY SMR:

Stretching:
Quads, hamstrings, hip flexors: 1 set throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 11/15

Picking the SMR count where i left it last Monday, not counting this past off week.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602210 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

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Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

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Re: Age vs Vertical

FP

Re: Age vs Vertical

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Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical