Author Topic: Age vs VO2max (Read 1602396 times)

vag · « **Reply #2805 on:** September 04, 2015, 03:27:05 am »

3 September 2015

Bodyweight@session : ?
Soreness : hamstring and glutes very much, quads, shoulders, traps, lower back pretty much
Injuries/aches : none

Shoot around / layups for 45'. Tons of sweat. I'm a wreck, body is like 'WTF is happening? i was doing nothing for 3 weeks and now i've got weights and runs and jumps daily, mercy!!!'
Some RVJs in the end, repeatable 30'' RVJ. Very optimistic about having 30'' as a base, dead tired, ultra sore, unused to jumping, on dusty slippery cement.
Stretch.

vag · « **Reply #2806 on:** September 07, 2015, 10:58:17 am »

Was thinking of adding rowing machine, something like 20 minutes mid effort. Every time i go to the gym.
How do you guys feel about this?
Also when should i do it? Before lifting or after, and why?

LBSS · « **Reply #2807 on:** September 07, 2015, 11:36:50 am »

vag · « **Reply #2808 on:** September 07, 2015, 12:28:38 pm »

Want to add some kind of cardio either way. Figured rowing is better than treadmill as it is low impact on joints and also trains you in the anaerobic spectrum too. The ongoing wc affected me too I must admit.
Why not, endurance adaptations?

LBSS · « **Reply #2809 on:** September 07, 2015, 03:05:17 pm »

oh no i think 20 mins on the rower a few times a week is fine, although i wouldn't do speed/power/strength work and LISS in the same workout. if you're gonna do that, i would definitely add it post-lifting, don't tucker yourself out for the central stuff.

vag · « **Reply #2810 on:** September 08, 2015, 04:11:06 am »

7 September 2015

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
5@30kg
5@40kg
3@50kg
2@57,5kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

ATG PAUSED SQUAT:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@50kg
-Should have gone heavier on MEBM.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@60kg
8@65kg
8@70kg
-Realized i forgot calves the previous weeks.

ROWING MACHINE:
5 mins, lol. Covered 930m, average 30spm@80W. Shit is hard. Gonna have to build up to 20minutes, maybe cut down on effort a bit, not sure i can keep that pace for 20 minutes.

Was out of time for upper. Might do it today. Maybe i will split this first big day into 2, 1 upper / 1 lower, then keep the other two workout days of the week as they are.
That will bring me to 4 gym days a week, 1 lower , 1 upper, 2 combined. With the addition of rowing every time it could work out well overall.

maxent · « **Reply #2811 on:** September 08, 2015, 04:21:23 am »

I think treadmill is fine for conditioning and the reason given (low impact on joints) isn't a very good one. But rowing is cool too, just keep your form good and you'll get stronger and fitter which is nice. I think running important though, so keep some kind of 10-20min run in your program just for the fantastic recovery benefits it provides. I recover so well from basketball now that I am regularly running. Used to feel sore and beaten up after bball, a lot fresher than I'd be otherwise.

vag · « **Reply #2812 on:** September 08, 2015, 05:01:33 am »

Agreed, rowing was about gym days. Weekly program will also have one indoor full court basketball day and one 'park' day. Will see how it goes, last night rowing felt much harder/draining than i expected. But that is not necessarily bad. Might alternate between rowing and treadmill/bike later on.

LBSS · « **Reply #2813 on:** September 08, 2015, 09:12:38 am »

build up rowing like a couch-to-5k running program. start with easy intervals, then add time, then increase interval duration, then just go straight. so like, 10 mins of 60/30 work/rest. then add one work set per workout until you get to 20 mins. then move up to 120/30, then just go straight through.

vag · « **Reply #2814 on:** September 08, 2015, 03:24:38 pm »

^Nice plan, thanks.

Very short on time today, barely managed to squeeze in a 30' shoot around/layups session. Little is always better than none.

vag · « **Reply #2815 on:** September 10, 2015, 05:33:37 am »

9 September 2015

Bodyweight@session : ~85kg
Soreness : mostly quads, a little hamstring and glutes
Injuries/aches : none

RDL:
8@75kg ( +5 kg )
8@75kg ( +5 kg )
8@75kg ( +5 kg )

BB LUNGE:
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )
6 each leg @ 40kg ( +5 kg )

BENCH PRESS:
5@57,5kg ( +2,5 kg )
5@57,5kg ( +2,5 kg )
4@57,5kg ( +2,5 kg ) , ( -1 rep )
14@45kg ( +2 reps )

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@130lbs ( +10 lbs )

ROWING MACHINE:
10 minutes ( +5 minutes )
1900m ( +1000m )

Good progress overall. Disappointed that i reached failure already at bench, without even a plate on each side. Oh well, still progress there too.

vag · « **Reply #2816 on:** September 14, 2015, 06:30:51 am »

12 September 2015

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@42,5kg ( +1 rep )

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM : 5x1@90kg
-Bad, everything felt like 10-15kg heavier. No idea why.

SEATED NEUTRAL GRIP DB OHP:
10@14kg each hand
10@14kg each hand
10@14kg each hand
10@14kg each hand

SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand

DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 14@120lbs ( drop-set )

vag · « **Reply #2817 on:** September 15, 2015, 05:37:35 am »

14 September 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
3@50kg
3@57,5kg ( +1 rep )
-Very very nice. Much power at jumping the weight, approaching lifetime 3RM already.

ATG PAUSED SQUAT:
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
5@70kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@55kg ( +5 kg )
-Very solid.

BENCH PRESS:
5@57,5kg
5@57,5kg
5@57,5kg ( +1 rep )
15@45kg ( +1 rep )

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@140lbs ( +10 lbs )

~~PAUSED STANDING CALF RAISE ( 1:1:5 ):~~
Forgot, FFFFUUUUUUUUU

vag · « **Reply #2818 on:** September 15, 2015, 03:06:54 pm »

15 September 2015

Bodyweight@session : ?
Soreness : quads very much, glutes normal, chest and lats little
Injuries/aches : none

45' shooting around/layups. No jumps, legs were dead.

vag · « **Reply #2819 on:** September 16, 2015, 08:09:47 am »

Ok, plan commitment check.

Quote from: vag on August 26, 2015, 01:45:59 pm

Important tweaks:
-O-lifts : Keep doing them all year round, add snatches besides HPC. OK
-Pchain : i have been neglecting glutes work. Gotta keep regular with lunges/BSS. OK
-Core : constantly neglected. Must do as often as possible, abs and back work. X , Started good the first week but then stopped
-Stretch/SMR: Has to become a daily thing, it ain't that hard. X , Big fail, just one session in 3 weeks
-Cardio : Also as much as possible, even LISS when beat from the weights, gotta stay as fit/lean as i can. OK, regular park days plus rowing sessions at gym days
-Jumps : I am never jumping enough, not even close. Must keep at it, even in the winter with SVJs/dropsteps/DJs at home. so-so, could do more
-Upper : pump up the volume. Add an accessory exercise for every main lift i do. Doing good, haven't added accessory stuff yet.
-Nutrition : Moar protein. I am at ~100g on off days, 150-200 at gym days. Gotta add 50g to that. OK
-Sleep : I am a night owl. Always have been. Not gonna change. But i could just deal with it more active, try to go to bed earlier, every hour is a gain. X , Big fail, MUST fix

So core, stretch and sleep are once again neglected. Ok, i'm on them.

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Author Topic: Age vs VO2max (Read 1602396 times)

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