Author Topic: Age vs VO2max (Read 1601253 times)

vag · « **Reply #3000 on:** February 07, 2016, 02:51:28 pm »

6 February 2016

Bodyweight@session : ~89,5kg , fake, stomach full of food an water
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #9 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
6@85kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@85kg ( +2,5 kg ) ++ 8@42,5kg ( +2,5 kg )
6@85kg ( +2,5 kg ) ++ 7+1@42,5kg ( +2,5 kg ) , ( +1 push-press )
6@85kg ( +2,5 kg ) ++ 5+3@42,5kg ( +2,5 kg ) , ( +3 push-press )
-Legs constantly dead now. I psyche up and do my reps but it is a torture. OHP still very strong with great progress.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 35kg ++ 8
8 each leg @ 35kg ++ 7 + 1
8 each leg @ 35kg ++ 6 + 2
8 each leg @ 35kg ++ 5 + 3
-Switched to smith-machine BSS. Brings memories of glory days that i beasted BSS using the smith. Cheers to repeating it.
Pullups a bit stronger, nice.

SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
10@110kg ( +5 reps ) ++ 16 + 4
-Unplanned lifetime RDL

Grip was firm, light was load, so i just kept repping. Awesome.

Diet:
Friday ( no gym ) : 1800 Kcals / 50g protein / ( 500 Kcals deficit )
Saturday : 3000 Kcals / 200g protein / ( 300 Kcals surplus )

T0ddday · « **Reply #3001 on:** February 07, 2016, 08:02:19 pm »

Quote

Legs constantly dead now. I psyche up and do my reps but it is a torture.

This could be a bad sign... but based on your RDL pr I would bet your just in the "dark times". Keep pushing and you will adapt. In a few weeks you will feel much better and be much stronger. Be safe though especially when it comes to weight increases...

To be fair the gpp was designed because of the cold winter that doesnt allow outdoor training... Didnt realize you would find the time for hours of full court bball...

Im not advising not to play bball - just manage it. Remember full court pickup basketball can be an exhausting whole body workout so draining you cant do much else OR a light submax warmup... It depends if your the guy chasing down loose balls, crashing boards and running down players on the break or the guy sauntering up the court casting threes and playing just enough defense not to make your teammates mad... For now you should err on the side of the latter...

vag · « **Reply #3002 on:** February 08, 2016, 04:48:49 am »

Yes, this is how i see it too, I waiting to ( hoping i will ) adapt. It was the same when i did this RSR squatting last year, dark times in the beginning, then i adapted. Still, the RSR had low volume days between. This one may be too much volume for what my old body can handle. FWIW I only play bball once a week , yet it is very draining. I am fairly active on offense and fast breaks but very active on defense and boards.
I had mixed thoughts about taking it easier in the weight room this week. Like go 2 times instead of 3, leaving 2 full days of rest between each session. But it is only squats that gimme a hard time, everything else is fine and i love this GPP/HIIT thing. I measure my HR often and i already note the difference, max HR is dropping, recovery is increasing. Don't want to slow this down. I will try a longer warmup today with foam rolls and shit and see how it works, then AREG accordingly.

In other news, I found the Rose 6 boost bball shoes 40% off, couldn't resist, got a pair, although my superfly 2s are still in perfect condition. Won't use them yet, saving them for later when performance will be primed.

vag · « **Reply #3003 on:** February 10, 2016, 05:06:39 am »

Then i got caught up too late at work Monday so decided to do one less workout this week afterall.

9 February 2016

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #10 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
6@85kg ++ 8@42,5kg
6@85kg ++ 8@42,5kg
6@85kg ++ 6+2@42,5kg ( +1 push-press )
-Squats much stronger, one extra rest day did a huge difference. Still not that fresh though.

TIMED SPEED HALF SQUATS:
10@80kg : 14 seconds ( -1 second )
20@60kg : 24 seconds ( +10 kg ) , ( -1 second )
-I upped the 20-rep load to bring them to the 30 second area and instead i did them faster than last time, lol.
No worries, will up the weights at both of them next week.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ( +5 kg ) ++ 8
8 each leg @ 40kg ( +5 kg ) ++ 7 + 1
8 each leg @ 40kg ( +5 kg ) ++ 6 + 2
8 each leg @ 40kg ( +5 kg ) ++ 6 + 2
-Nice BSS. Pullups feeling more solid every time too.

SUPERSET 3 - RDL ++ LEG RAISE:
20@50kg ++ 20
15@70kg ++ 20
10@90kg ++ 20
5@110kg ++ 16 + 4
-Back to normal reps at top set. Had a few more in me again but didn't push it.
I did push it form-wise though : It was always solid at the first two sets, but i have improved a lot in glute-drive and hip involvement in the heavy ones.
Time to up the loads here.

Diet:
Sunday ( no gym ) : 1700 Kcals / 80g protein / ( 600 Kcals deficit )
Monday ( no gym ) : 1900 Kcals / 100g protein / ( 400 Kcals deficit )
Tuesday : 2800 Kcals / 225g protein / ( TDEE even )
-Poor macros over the weekend. At least i kept the deficits rolling. Looks like all this is working.
Weight stabilized ( or went slightly down as expected ) this week that i limited workout Kcals to TDEE. I do think that i look somewhat leaner too, which is an amazing achievement at ~89kg.
Now, once again , i MUST find some time to do some foam rolling, i gotta see it more aggressively, like i am sabotaging myself if i don't.

vag · « **Reply #3004 on:** February 12, 2016, 05:49:34 am »

11 February 2016

1½ hours full court bball.
Awesomeness, really encouraging session. The less fatigue had me performing much better. Better breaths, better runs, better jumps. I can actually feel the improved recovery ability, when i decide to take it easy so i can recover, i can feel the heartbeat going down it if it makes any sense. Vert was again there all the time, loaded on the legs and ready to fire. Got a shit ton of blocks, a couple of them impressive enough to have teammates AND opponents cheering. Cherry on top, after 1 hour in I followed a fast break and jumped for the offensive rebound, shot went in so there was not rebound to grab but i got a 10'5''/30'' rim grab. 30'' is nothing spectacular itself but i have been able to do that in-game only when my jumping ability was 3-4'' higher than now. Very optimistic about how this may end up. But now i gotta forget performance on the court and hit the gym with all i got.

Diet:
Wednesday : 1600 kcal / 130g protein / ( 700 kcal deficit )
Thursday: 2000 kcal / 80g protein / ( 900 kcal deficit )
Need to up my no-gym days protein again, i had it steady at 150, it dropped this week. I'm on it.

vag · « **Reply #3005 on:** February 14, 2016, 07:05:09 pm »

13 February 2016

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #11 ( Week #4 )

SUPERSET 1 - SQUAT ++ OHP:
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) , ( -2 reps ) ++ 8@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg
4@87,5kg ( +2,5 kg ) ++ 7+1@42,5kg ( -2 push-press )
-Weak squats. Barely 48hrs after bball so i guess that is the reason? Well i'll try to build up from here and see what happens.
OHP was strong, slight but constant improvement.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Gonna stay @40kg BSS for a while to perfect form. Good pullups.

SUPERSET 3 - RDL ++ LEG RAISE:
20@52,5kg ( +2,5 kg ) ++ 20
15@72,5kg ( +2,5 kg )++ 20
10@92,5kg ( +2,5 kg )++ 20
2@112,5kg ( +2,5 kg ) , (-3 reps ) ++ 15 + 5
-Failed at top-set. CNS fail, 112,5kg felt like 200. Still some kind of

as i have never done RDLs heavier than 110 kg but can't be happy with 2@112,5kg when i did 10@110 last week.

Diet:
3200 Kcals / 220g protein / ( 400 Kcals surplus )

vag · « **Reply #3006 on:** February 17, 2016, 06:18:55 am »

16 February 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #12 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 8@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 7+1@42,5kg
6@82,5kg ( -5 kg ) , ( +2 reps ) ++ 6+2@42,5kg ( +1 push-press )
-Problem at squats. I missed yesterday's workout due to work again, so i had one extra rest day. However even even 60kg warmup set was kinda hard on my quads.
So I also I went down 5 kg from 87,5 to 82,5 to make it less stressful. No. I did get my 4x6 but again it was damn hard and painful. Weight feels light but quads hurt when contracting. Dammit!

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 7 + 1
8 each leg @ 40kg ++ 6 + 2
-Nice.

SUPERSET 3 - RDL ++ LEG RAISE:
20@60kg ( +7,5 kg ) ++ 20
15@75kg ( +2,5 kg ) ++ 20
10@95kg ( +2,5 kg ) ++ 20
2@115kg ( +2,5 kg ) ++ 16 + 4
-Huge advances here, RDL getting diesel. Again silly/meaningless

, heaviest RDL ever but well below estimated 1RM PR from lower weight.

So, i gotta figure out what i will do to recover better. Doing this thing 3*week plus one full court all-out bball session obviously was too much. But the last two weeks that i had to reduce it to 2*week due to work, problem was still there. The thing is, i love this program, i really want to get the best out of it. Maybe i went too far with increasing squat weight and that combined with the ongoing fatigue caught up with me. Or maybe i am too old for that shit. Hope the former. I will try to give some emphasis this week on recovery (SMR/better sleep), i will also try to go easier a little at bball as advised, finally I will warm-up better/longer, it seems like the last squat sets bother less than the first ones. Next gym session is Saturday morning, let's see how it will go.

adarqui · « **Reply #3007 on:** February 17, 2016, 07:01:55 am »

i strongly doubt "too old"

seems like these changes should help. hope so!

you could also add "eat more" to your list, but not this week. if you're still looking for some extra recovery, maybe next week just to see.

pc!

Coges · « **Reply #3008 on:** February 17, 2016, 05:58:32 pm »

Have you tried magnesium baths? I use epsom salts which I find, when I do them, have a great carry over for recovery.

The other thing I think is worthwhile and easy to do is sleeping in your compressions. I've slept in just the tights but know a few pro water polo players who swear by sleeping in the tights and long sleeve tops.

vag · « **Reply #3009 on:** February 18, 2016, 04:53:30 am »

I do have and occasionally sleep in recovery compression pants, just don't use them all the time and save it for more 'severe' cases if that makes any sense. Maybe i should more often. Ill give the salts a look. Diet has slipped a bit too, i have been neglecting my pre-workout meal that was the most nutritious/clean meal of the day. I'm bringing this back as of today.
I think that this diet fix while adding foam roll+stretch+better sleep will be good.
Thanks both!

vag · « **Reply #3010 on:** February 19, 2016, 05:33:09 am »

18 February 2016

1½ hours full court bball.
This time endurance was better and jumping/sprinting/reacting was worse. Quads get worse and worse, lol, they (slightly) hurt at any flexion over 90 degrees, such as warmup lunges, getting out of the car, walking up two stairs etc. I like to see this as the planned handicap of what i am doing. Just gotta make sure i don't get a stress injury, although i think that takes much more stress to accomplish. On the bright side, anaerobic recovery is turbo-charged, that feels amazing. Taking body contact also seems improved.

Foam rolled, stretched, compressed. Talk about SERIOUS tightness, real pain. Also overslept, that helped too. Feel much better today. Gotta stay consistent with recovery.

Edit : forgot to log, i failed at taking it easy at bball. I can't. In fact, this newfound endurance makes me push even harder. It was a close one too, maybe if we are winning easy i will .

vag · « **Reply #3011 on:** February 21, 2016, 02:41:42 pm »

20 February 2016

Bodyweight@session : ~88kg , nice
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #13 ( Week #5 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 7+1@42,5kg
6@82,5kg ++ 6+2@42,5kg
-Was consistent with stretch and foam roll the previous days. Felt much better. Still not good but better.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 6 + 2
-All nice here. BSS getting solid, pullups getting stronger.

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ( -5 kg ) ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ( +3 reps ) ++ 16 + 4
-This one I can claim as a

. Still below 10@110 but 5@115 is sweet too. Gonna stay for a while at those loads and hit a new PR at top set whenever i feel CNS/grip on a good day.

This week i will experiment with not going to basketball ( since i keep failing to take it easy there ) and doing a third gym session. Previous two weeks was 2gym+1bball, the first weeks ( that burned me out ) were 3gym+1bball. Gonna stay consistent with foam roll and stretch and good sleep too, see what happens, reevaluate at weekend.

vag · « **Reply #3012 on:** February 24, 2016, 06:08:17 am »

23 February 2016

Bodyweight@session : ~88,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #14 ( Week #6 )

SUPERSET 1 - SQUAT ++ OHP:
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
6@82,5kg ++ 8@42,5kg
-Same taste at squats, slightly better but still far from good. SMR pays off.
OHP, very impressed to get 4x8 without any push-press, it is all time PR level performance despite handicap. Not upping yet though.

SUPERSET 2 - BSS ++ PULLUPS:
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
8 each leg @ 40kg ++ 8
-Got 4x8 straight at pullups too. Sick. Now I will go for 4x10, then switch to dead hang.

SUPERSET 3 - RDL ++ LEG RAISE:
20@55kg ++ 20
15@75kg ++ 20
10@95kg ++ 20
5@115kg ++ 20
-Reached 4x20 at leg raises too. Gonna make them with straight legs now.

vag · « **Reply #3013 on:** February 25, 2016, 06:29:18 am »

Yesterday ( 24 Feb ) I spent 1,5 hours foam rolling the shit out of my IT bands and quads and stretching the shit out of every leg muscle. Felt great, legs feel much fresher today too. Let's see what happens tonight in the gym.

Dreyth · « **Reply #3014 on:** February 25, 2016, 09:56:31 am »

vag how long do you generally rest between sets of squats and the other lifts? wondering how you do it with supersets.

Adarq.org

News:

Author Topic: Age vs VO2max (Read 1601253 times)

vag

Re: Age vs Vertical

T0ddday

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

adarqui

Re: Age vs Vertical

Coges

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

Dreyth

Re: Age vs Vertical