Author Topic: Age vs VO2max (Read 1602719 times)

Raptor · « **Reply #2775 on:** August 01, 2015, 06:56:56 pm »

I can't. I have no glute control while with both legs planted etc. It's complicated.

ChrisM · « **Reply #2776 on:** August 01, 2015, 07:15:20 pm »

You can't flex your glutes while standing?

Raptor · « **Reply #2777 on:** August 01, 2015, 08:30:43 pm »

I can, if my knees are straight. Once they start to approach a half-squat depth, getting the glutes to fired requires a tremendous amount of effort. Like, actively thinking about that happening like crazy. No wonder my half squat sucks.

On the other hand, the glute recruitment becomes better if I just push the hips back, like in a RDL. But once the knees bend (knees travel forward) as in a jump or half squat, the glutes are being turned off.

vag · « **Reply #2778 on:** August 02, 2015, 09:04:56 am »

Updated the final results in my original post of the [HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE :

Quote from: vag on March 09, 2015, 05:17:53 am

RESULTS ( 20 weeks ):

BW : ~87kg ----> ~84kg ( average wet weight at session )

HANG POWER CLEAN : 55kg max ---> 65kg max ( PR )

SQUAT : Played around with it a lot, front squats, paused, MSEM, MEBM, 3RM etc.
Was improving each one but can't report an overall progress.
Only at half squat that i did consistent : 5@110kg ---> 5@140kg ( PR )

RDL : 3x8@85kg ---> 8-8-7@90-95-100kg

BENCH: 12-8-7@55kg ---> 10-7-6@62,5kg

PULLUPS : 7-5-4 ---> 8-7-6 ( PR )

DB ROW : 12-10-8@30kg ---> 10-10-10@36kg

UPRIGHT ROW : 10-10-8@30kg ---> 4x10@35kg

And last but not least, the jumps:
SVJ : 26'' ---> 27''
Dropstep : 30'' ---> 30'5''
1-Step : 30'' ---> 31''
2-Steps : 29'' ---> 31''
3-Steps : n/a ---> 31,5''

Great success overall, absolute strength increase in everything with a 3kg weight loss too.
A few lifetime PRs in there, season PR in all jumps.
Wanted better progress at HPC but can't complain much, i got a 18% absolute and 23% relative strength increase ( 0,63BW-->0.78BW ) while resetting form and making it as much pure hip-power driven as possible.
Good job!

LBSS · « **Reply #2779 on:** August 02, 2015, 11:04:06 am »

vag · « **Reply #2780 on:** August 03, 2015, 06:02:54 am »

Thanks!

2 August 2015

Bodyweight@session : ?
Soreness : sore quads, hamstrings, glutes, calves
Injuries/aches : none

Went to the park. Jogged a mile, relaxed, didn't even time it.
Then tried some jumps, SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.

vag · « **Reply #2781 on:** August 04, 2015, 06:32:57 am »

3 August 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@67,5
0@67,5
1@65kg, ties

3@60kg , 3RM

0@70kg
-Decided to attempt a double on 60kg after the heavy singles. To my surprise i got a triple.
Then i psyched up for the 70kg huge 1RM PR. Was very very close. But not there.

DEADLIFT:
5@50kg
4@70kg
3@90kg
2@110kg
1@130kg
5@90kg
5@90kg
-Felt something in my left arm during the 130kg so played it safe and didn't go for PR.

BENCH PRESS:
10@50kg
9@50kg ( +1 rep )
8@50kg
Drop-set: 14@40kg
-Nice. Embarrassingly weak but nice. It will go up, i know.

DEAD HANG PULLUPS:
8@BW ( -1 rep )
7@BW ( +1 rep )
7@BW ( +1 rep )
Total = 22 reps ( +1 rep ) ,

Drop-set: Lat-Pulldown: 11@150lbs
-Lost the first set PR of last time but got the total reps PR. Looks like a tug of war.

STANDING PAUSED CALF RAISE MACHINE ( 1:1:5 ):
8@BW+80kg
8@BW+80kg
8@BW+80kg
8@BW+80kg
-Exhausting but awesome.

vag · « **Reply #2782 on:** August 05, 2015, 06:51:06 am »

4 August 2015

Bodyweight@session : ?
Soreness : lower back, chest, lats, calves
Injuries/aches : none

Went to the park. Same story with 2 days ago.
Jogged a relaxed mile (~11 mins ). Then did some jumps, again SVJ and dropstep were good ( 27'' / 30'' ) but then i couldn't get over 30'' with more steps.
Legs are beat. They need rest. But rest is here, got a couple more sessions before i leave for summer holidays.

vag · « **Reply #2783 on:** August 05, 2015, 05:56:14 pm »

5 August 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : legs way too tight

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
1@67,5 ,

-Got it. Knew i would, 60kg flew up. Maybe had 70 but straight up if i didnt do 67,5, no way i had a 2nd PR in me.

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
-Aaaand i gave up. Weight was very light but legs were no go, too tight, stressed, tired. That's it for the season.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BENT OVER DB ROW:
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg
10 each hand @ 30kg

That was it. No more gym, one session tomorrow and im off.
Well timed, seriously need rest.

vag · « **Reply #2784 on:** August 06, 2015, 05:49:42 pm »

6 August 2015

Did some arms work at home

DB CURLS: 3x12@10kg each hand

DB HAMMER CURLS: 3x10@10kg each hand

TRICEPS DB EXTENSIONS: 3x15@10kg

TRICEPS BENCH DIP: 3x10@BW

UPRIGHT DB ROW : 4x12@10kg each hand

vag · « **Reply #2785 on:** August 08, 2015, 04:15:16 am »

7 August 2015

Did a dynamic warmup and then attempted some jumps to close the season with jumping PRs.
Instead i got one of the worse jumping session ever, lol. Legs were off, very very tight quads. Had a few plant collapses and even warmup 25'' submax RVJs hurt a lot at takeoff. Still tried to suck it up and see if they would loosen up on the way.
They didn't, felt shit and max height was 29''.

Holiday time!!!

Coges · « **Reply #2786 on:** August 08, 2015, 04:29:53 am »

Enjoy your time off mate.

vag · « **Reply #2787 on:** August 24, 2015, 01:00:21 pm »

^^^Thanks, so i did!
Holiday-wise, everything was awesome.
Training-wise, total off. No training at all, no stretching at all, no nutrition watching at all, nothing. No disaster either, around the same weight, just a tad fatter.
Totally worth it. Back on track tomorrow, season plan soon.

LBSS · « **Reply #2788 on:** August 24, 2015, 02:12:50 pm »

Quote from: vag on August 24, 2015, 01:00:21 pm

^^^Thanks, so i did!
Holiday-wise, everything was awesome.
Training-wise, total off. No training at all, no stretching at all, no nutrition watching at all, nothing. No disaster either, around the same weight, just a tad fatter.
Totally worth it. Back on track tomorrow, season plan soon.

roll tide.

vag · « **Reply #2789 on:** August 26, 2015, 04:10:59 am »

25 August 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
5@30kg
5@40kg
4@50kg
-Better than expected. Easy for legs, hard for wrists/grip.

ATG PAUSED SQUAT:
5@20kg
5@40kg
5@50kg
5@60kg
5@70kg
-Better than expected. Very light on back.

BENCH PRESS:
5@20kg
5@30kg
5@40kg
5@50kg
4@60kg
-As expected.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
-Little better than expected.

Nice, didn't feel that rusty, didn't get any cramping ETC, DOMS next morning is still not here ( although i know i ain't skipping it ).
BW exactly where i left it, but that is coming from nothing, i guess workout+increased eating+glycogen+water will shoot it up 1-2kg the following days.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602719 times)

Raptor

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