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Author Topic: Age vs VO2max  (Read 1602387 times)

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vag

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Re: Age vs Vertical
« Reply #3420 on: November 13, 2017, 05:38:16 am »
+2
11 November 2017

Bodyweight@session : ~85,75kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg ( +5 kg )
3@52,5kg ( +2,5 kg )
3@55kg
-Very good.

HALF SQUAT:
5@70kg
5@90kg  ( +10 kg )
5@100kg ( +10 kg )
5@105kg ( +5 kg )
5@110kg
-Last week i upped everything 5g and now this! Awesome.

DIPS:
12@BW
8@BW+5kg
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
13@BW ( +1 rep ) , ties  :personal-record:
-Got 5th rep at top set (15 kg), ready to advance, awesome!!!

DEAD-HANG CHINUPS:
11@BW , ties :personal-record:
7@BW+5kg  ( +1 rep )
5@BW+10kg
5@BW+15kg ( +1 rep ) , technically PR
8@BW
-Got 5th rep at top set here too, great!

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Upped last week here so did the same for better 'feel'. Very strong, ready to up now.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3421 on: November 14, 2017, 06:13:09 am »
+3
13 November 2017

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg ( +3 reps )
5@40kg
3@50kg
3@60kg
3@65kg ( +1 rep ) , ties 3RM  :personal-record:
-Great, just great.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@77,5kg ( +2,5 kg )
5@87,5kg ( +2,5 kg ) , season best
18@60kg  ( +3 reps ) , season best
-Awesome. Not even maximal, feeling able to up again next week.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg  ( +5 kg )
11@BW+90kg  ( +5 kg ) , ( -1 rep )
10@BW+90kg  ( +5 kg ) , ( -2 reps )
-Reached limit strength finally.

Decided to keep the split i did last week, so Monday is only legs and Tuesaday chest and lats. Currently both those split sessions take around 45 minutes each, will add cardio and core stuff to bring them up to 60-75.
Now shooting for 4 weight lifting days per week, hope i can keep up with it.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3422 on: November 16, 2017, 05:54:11 am »
+2
15 November 2017

Bodyweight@session : ~85,5kg
Soreness : quads, glutes, calves, abductors. all like 2/5
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@40kg ( +5 kg )
3@42,5kg ( +2,5 kg )
3@42,5kg
-Great.

RDL:
8@70kg ( +5 kg )
8@80kg ( +5 kg )
8@90kg ( +5 kg )
-Great here too.

DB LUNGES:
6 each leg @ 18kg each hand ( +2 kg per hand )
6 each leg @ 18kg each hand ( +2 kg per hand )
6 each leg @ 18kg each hand ( +2 kg per hand )

BENCH PRESS:
10@20kg
8@40kg
5@55kg ( +2,5 kg )
5@65kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
20@50kg ( +2 reps )
-Awesome.

DEAD-HANG PULLUPS:
11@BW , ties  :personal-record:
6@BW+5kg ( -1 rep )
5@BW+10kg ( +1 rep )
4@BW+15kg
9@BW ( +1 rep )
-Not that good, back/arms were strong but grip felt tired from all the previous stuff.

Felt very strong everywhere, gotta love those sessions.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3423 on: November 17, 2017, 05:42:42 am »
+1
Edit : Bleh, i accidentally just modified this entry instead of quoting it , for the 30 november entry. I will rewrite what i think it said.

16 November 2017

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, calves, all minor.
Injuries/aches : none

1½ hours full court basketball.
Improved. Feeling very strong at physical game. Good endurance, skipping even less plays.
« Last Edit: December 01, 2017, 07:05:27 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3424 on: November 20, 2017, 06:08:53 am »
+3
18 November 2017

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

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@52,5kg
3@55kg

HALF SQUAT:
5@80kg ( +10 kg )
5@90kg
5@100kg
5@107,5kg ( +2,5 kg )
5@115kg ( +5 kg ) , season best.
-Third week on a row making considerable progress. Great.

DIPS:
12@BW
8@BW+5kg
6@BW+10kg ( +1 rep )
6@BW+15kg ( +1 rep ) , technically PR
13@BW , ties  :personal-record:

DEAD-HANG CHINUPS:
11@BW , ties :personal-record:
7@BW+5kg
5@BW+10kg
5@BW+15kg
9@BW ( +1 rep )

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg

Had to got to the gym shortly ( < 60 mins ) after lunch. Felt like shit. Got everything nice and progressed too, but it was a torture, didn't enjoy it.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3425 on: November 21, 2017, 07:22:55 am »
+4
20 November 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
3@65kg , ties 3RM  :personal-record:
-Hard to progress here, but at all time PR levels so ok.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg ( +2,5 kg )
4@90kg ( +2,5 kg ) , ( -1 rep ) , season best
15@65kg ( +5 kg ) , ( -3 reps )
-Good progress, almost linear , despite getting close to all time PRs.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg  ( +5 kg )
12@BW+90kg  ( +1 rep )
11@BW+90kg  ( +1 rep )
-Good.
« Last Edit: November 23, 2017, 05:31:00 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Age vs Vertical
« Reply #3426 on: November 21, 2017, 10:18:00 am »
+2
vag continues to slay PRs. pretty good run you're on, my friend.
Logged
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vag

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Re: Age vs Vertical
« Reply #3427 on: November 22, 2017, 06:15:28 am »
+3
^^^ Thanks! Not exactly slaying them, it is mostly ties and very few slays. But yes, this is one good long run i am currently in.
Also, on a wrong day and journal, happy birthday!!!!  :highfive:


21 November 2017

Bodyweight@session : ~86kg
Soreness : some abductors and quads. 1/5
Injuries/aches : none

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg
5@70kg ( +1 rep )
15@55kg ( +5 kg ) , ( -5 reps )
-Great.

INCLINE DB PRESS:
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )
12@18kg each hand ( +2 kg per hand )

DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , all time :personal-record:
7@BW+5kg ( +1 rep )
5@BW+10kg
4@BW+15kg
10@BW ( +1 rep )
-Couldn't improve on heavy sets but did great on the light ones. 12 BW reps is amazing for me, very very happy with it.

BENT DB ROW:
12 each hand @22kg ( +2 kg )
12 each hand @22kg ( +2 kg )
12 each hand @22kg ( +2 kg )

« Last Edit: November 23, 2017, 05:30:46 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3428 on: November 24, 2017, 04:32:58 am »
0
23 November 2017

Bodyweight@session : ~86,25kg
Soreness : mild chest and lats, some very minor quads and glutes.
Injuries/aches : none

HANG POWER SNATCH:
Was short on time, skipped.

RDL:
8@80kg ( +10 kg )
8@85kg ( +5 kg )
8@90kg
-Great.

DB LUNGES:
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
6 each leg @ 18kg each hand
-Too easy, should have upped.

SEATED NEUTRAL GRIP DB OHP:
12@18kg each hand ( +2 kg per hand )
11@18kg each hand ( +2 kg per hand ) , ( -1 rep )
10@18kg each hand ( +2 kg per hand ) , ( -2 reps )
-Reached limit strength. Still nice.

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy, should have upped.

TRICEPS PUSH DOWN:
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
12@140lbs ( +10 lbs )
-Nice.

Feeling very strong, always now. Also feeling body accumulating more and more fatigue. Doesn't matter, no room to deload now, will keep firing hard till xmas and let holidays for deload.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3429 on: November 27, 2017, 06:11:40 am »
+2
25 November 2017

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@52,5kg
3@55kg
-Very strong, 50 kg is now light weight, ready to up.

HALF SQUAT:
5@80kg
5@90kg
5@100kg
5@110kg ( +2,5 kg )
5@120kg ( +5 kg ) , season best.
-Gains again. 110kg, which was max 2 weeks ago, is now easy and ultra solid, form and depth wise. Not that happy with 120kg depth, need a few more inches. Will stay here for a while.

DIPS:
13@BW ( +1 rep ) , ties  :personal-record:
8@BW+5kg
6@BW+10kg
6@BW+15kg
13@BW , ties  :personal-record:
-Progress slows down as expected, at limit strength now.

DEAD-HANG CHINUPS:
12@BW ( +1 rep ) , :personal-record:
7@BW+5kg
5@BW+10kg
5@BW+15kg
10@BW ( +1 rep )
-Cant progress the heavy weighted ones. But got 12 unweighted reps, which is a really awesome achievement for me!!!

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
-Great, ready to up here too.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #3430 on: November 27, 2017, 02:28:20 pm »
0
BW x 12 on dead hang chins is really solid, awesome work vag.

I agree, weighted chins are a bit rough for me, just feels like way too much bicep. I love weighted ng's though, too bad my dip belt broke. Need to get a new one eventually.

Anyway that was a great session, killed everything.

peace!
Logged

vag

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Re: Age vs Vertical
« Reply #3431 on: November 28, 2017, 05:44:03 am »
+2
^Thanks a lot!!! Re chins/pulls, yes, heavy ones are too difficult, too hard to get started off the bottom with >100kg dead hanged, if I manage to start it then i can pull it off. You are probably right, it is more hands than back down there. But i wont change anything, I imagine just progressing the lighter ones as i am now will eventually get me unstuck at the heavy ones too.


27 November 2017

Bodyweight@session : ~86.25kg
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM  :personal-record:
-Double PR attempt failure. Not very close in them either. Bar just gets too heavy suddenly, 60 is rather light, 65 is heavy but moderately, 70 is very heavy. Maybe it is mental.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@80kg
5@90kg ( +1 rep ) , season best, i think it ties all time  ATG 5RM  :personal-record:
17@65kg ( +2 reps )
-Great, just great!

PAUSED STANDING CALF RAISE MACHINE:
12@BW+90kg
12@BW+90kg
12@BW+90kg ( +1 rep )
-Very good. One more time there and then 95 ( machine's stack ).
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3432 on: November 30, 2017, 02:48:37 am »
+3
29 November 2017

Bodyweight@session : ~86,5kg
Soreness : VMOs and glutes. Always feels i did something good to be sore there!
Injuries/aches : none

HANG POWER SNATCH:
8@20kg ( +3 reps )
5@30kg
3@40kg
3@42,5kg
2@45kg ( +2,5kg ) , ( -1 rep ) , season best
-Wasn't feeling it ( didn't do last week ) but still progressed to a season best top set, good!

RDL:
8@80kg
8@90kg ( +5 kg )
8@95kg ( +5 kg ) , season best
-Awesome, kinda easy actually.

DB LUNGES:
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
6 each leg @ 20kg each hand ( +2 kg per hand )
-Solid.

BENCH PRESS:
10@20kg
8@40kg
5@60kg ( +5 kg )
5@65kg
5@70kg
18@55kg ( +3 reps ) , ties  :personal-record:
-Very strong.

DEAD-HANG PULLUPS:
11@BW ( -1 rep )
8@BW+5kg ( +1 rep ) ,  :personal-record:
5@BW+10kg
4@BW+15kg
11@BW ( +1 rep )
-Everything at limit strength so those small gains are very welcomed. Also, grip was very fatigued by the time i got to do these!

Another strong session!
« Last Edit: November 30, 2017, 02:50:12 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3433 on: December 01, 2017, 07:01:44 am »
+1
30 November 2017

Bodyweight@session : ???
Soreness : hamstrings, chest, lats, glutes, VMOs
Injuries/aches : none

1½ hours full court basketball.
Indifferent session. Felt good ( strong and explosive and all ) but also feeling an overall muscle fatigue which doesn't let me play at 100%.
Endurance kinda improved too, interesting, i didn't do anything cardio-like. Maybe regular weights ( 3 to 4 sessions a week ) with those high rep finishers help?
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #3434 on: December 04, 2017, 10:00:57 am »
+1
2 December 2017

Bodyweight@session : ~86kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@50kg
3@55kg ( +2,5 kg )
3@57,5kg ( +2,5 kg ) , all time 3RM  :personal-record:
-Great.

HALF SQUAT:
5@80kg
5@90kg
5@100kg
5@110kg
5@120kg
-Same loads. Better form/depth. Gonna stay at those loads for a while, progress will be to lower my depth, making this a little more GPP than SPP till xmas break.

Disclaimer: dips and pullups were supersets. Too much info to type so cant squeeze them in one line, but each set of pullups was done right after the equivalent dips one. Rest was 2-2,5 minutes

DIPS:
15@BW ( +2 reps ) , :personal-record:
8@BW+5kg
6@BW+10kg
6@BW+15kg
12@BW ( -1 rep )
-15 reps??? Are you kidding me? Not sure it was me, lol

DEAD-HANG CHINUPS:
12@BW , ties :personal-record:
8@BW+5kg  ( +1 rep ) ,  :personal-record:
5@BW+10kg
5@BW+15kg
9@BW ( -1 rep )
-Great here too. Still too hard to go over 5 at top sets but i know well that if i keep progressing BW and 5kg reps, it will happen.

PAUSED SEATED CALF RAISE MACHINE:
12@65kg
12@65kg
12@65kg
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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