Author Topic: Age vs VO2max (Read 1602799 times)

vag · « **Reply #3450 on:** December 21, 2017, 05:59:43 am »

Thanks and thanks!

LBSS · « **Reply #3451 on:** December 21, 2017, 10:38:23 am »

vag: PUSH THROUGH, VACATION IS SOON
vag's body: no way brah. time to take a break.

vag · « **Reply #3452 on:** December 22, 2017, 05:01:22 am »

haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.

adarqui · « **Reply #3453 on:** December 22, 2017, 09:54:05 am »

Quote from: vag on December 22, 2017, 05:01:22 am

haha, yes, something like that! Getting better, will probably hit the weight room tomorrow.

good to hear .. and expecting nothing less than a PR-fest tomorrow. just playing the odds, lol.

vag · « **Reply #3454 on:** December 27, 2017, 05:59:42 am »

^^^
It was a good bet but this time the odds lost. Didn't even train, lol.
Wishing everyone a great time and a happy new year!

vag · « **Reply #3455 on:** January 04, 2018, 05:54:07 am »

Happy new year everyone!

So, i need some help to decide what to do next. I would pick up the same thing i did before because i loved it and it worked good, but: I will go in two skiing travels in the next 2 months and i'd like to emphasize on that so i will be at top skiing condition when i go. Now what the fuck does skiing condition mean? I don't know. I suppose a good mix of quads strength endurance , quads max strength, and both aerobic and anaerobic base. So, strong legs and good fitness. No shit, never heard that in every other sport.
Just training for bball/vert the previous years worked great, i have by far the strongest legs of my skiing colleagues, and although i do not possess the best fitness level, i was the one that needed less breaks, because legs >> lungs. So even if i don't do anything specific im still good. I dont intend to do something contradictory to vert/bball/strength training anyway, like those BW iso squats, unless they are not really contradictory? Help!

TLDR , i want to add some ski-oriented elements to my training, here are the options:
1) Do what i did, 3 strength training weight sessions and 1 bball session per week, add one more cardio session
2) Same with the above but switch to a more volume oriented squat scheme, routine. Like 4x10 squats instead of 5x5.
3) Do the good old t0ddday's GPP
4) Something else???

LBSS · « **Reply #3456 on:** January 04, 2018, 07:01:51 am »

mediocre-to-poor skier here, so take this with a grain of salt, but i think you're fine to either stick with what you're doing now or do T0ddday's GPP. if you're concerned about building work capacity then i'd switch out a lifting workout for an extra cardio workout. so two days a week of the T0ddday plan, two days of LISS cardio, and one day of basketball.

another thing you could throw into the mix is more sport-specific balance training and conditioning on your lifting days. e.g.
https://www.shape.com/fitness/workouts/gym-pro-skier-paula-moltzan
https://www.outsideonline.com/1919901/us-ski-teams-secret-speed-weapon

vag · « **Reply #3457 on:** January 05, 2018, 05:27:52 am »

Thanks. I am leaning towards doing what i did and add another day ( Tuesday, between two lifting days ) for LISS and maybe some ski-specific shit, specifically those ab exercises, i am not doing any abs training at all lately so it's a useful addition, regardless of skiing.

vag · « **Reply #3458 on:** January 06, 2018, 07:36:34 am »

5 January 2018

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

HANG POWER CLEAN:
8@20kg
5@30kg ( -10 kg )
3@40kg ( -10 kg )
3@50kg ( -10 kg )
3@60kg ( -5 kg )

ATG SQUAT:
10@BW
8@20kg ( -2,5 kg )
5@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -22,5 kg )
5@70kg ( -22,5 kg )
10@50kg ( -17,5 kg ) , ( -6 reps )

BENCH PRESS:
10@20kg ( -2,5 kg )
8@40kg ( -2,5 kg )
5@50kg ( -12,5 kg )
5@60kg ( -7,5 kg )
5@65kg ( -7,5 kg )
10@50kg ( -7,5 kg ) , ( -6 reps )

DEAD-HANG PULLUPS:
10@BW ( -2 reps )
6@BW+5kg ( -2 reps )
4@BW+10kg ( -2 reps )
3@BW+15kg ( -2 reps )
8@BW ( -2 reps )

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )
12@BW + 70kg ( -20 kg )

3 weeks off and at that last workout i PRed everything so here you go, the most red-ish post you have ever seen from me.
On the bright side, everything felt light, except from mechanics. So load was light but i couldn't push/pull it, too rusty, like body didn't know how to exert force. But i think i felt surprisingly strong for coming back after 3 weeks. Progress in next sessions will show if that is a fact.

vag · « **Reply #3459 on:** January 09, 2018, 03:37:17 am »

8 January 2018

Bodyweight@session : ~86.25kg
Soreness : literally everything but much milder than i was afraid
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg ( +10 kg )
3@50kg ( +10 kg )
3@55kg ( +5 kg )
3@60kg
-Nice, very powerfull.

ATG SQUAT:
8@20kg
5@40kg
5@60kg ( +10 kg )
5@70kg ( +10 kg )
5@80kg ( +10 kg )
13@60kg ( +10 kg ) , ( +3 reps )
-Strong.

BENCH PRESS:
10@20kg
8@40kg
5@50kg
5@60kg
5@70kg ( +5 kg )
20@50kg ( +10 reps )
-Very strong.

DEAD-HANG PULLUPS:
10@BW
8@BW
8@BW
6@BW
6@BW
-The belt chain broke. Uh oh, no more weighted pullups? Bad.

PAUSED STANDING CALF RAISE MACHINE:
12@BW + 80kg ( +10 kg )
12@BW + 80kg ( +10 kg )
12@BW + 80kg ( +10 kg )

Ah, what a nice bounce up. Room for much more. Looks like i'll be back to my before-xmas levels very soon. Happy.

vag · « **Reply #3460 on:** January 12, 2018, 05:51:05 am »

11 January 2018

Bodyweight@session : ???
Soreness : quads, glutes, calves, abs (?!) , chest, lats , rather minor.
Injuries/aches : none

1½ hours full court basketball.
First bball session since 30 November , whis is also the last time i did anything cardio-like.
Considering that, it went pretty well. Was very strong in physical game, while endurance and speed were much better than expected. As for vert i felt... rusty. I didn't even try any rim jumps, I was intimidated by the idea of doing a true ME one, like those times that you feel that quads will tear in half if you do. In-game vert was rather mediocre.

vag · « **Reply #3461 on:** January 15, 2018, 06:32:44 am »

13 January 2018

Bodyweight@session : ~86,5kg
Soreness : allaround from basketball, but minor
Injuries/aches : none

PUSH-PRESS:
10@20kg ( +5 reps )
8@30kg ( -10 kg ) , ( +3 reps )
5@40kg ( -10 kg ) , ( +2 reps )
3@50kg ( -5 kg )
3@55kg ( -5 kg ) , ( +2 reps )
-Stronger than expected.

RDL:
8@70kg ( -20 kg )
8@80kg ( -15 kg )
8@90kg ( -10 kg )
-Legs and grip much stronger than expected. Pretty easy even the 90kg set.

DB LUNGES:
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
8 each leg @ 14kg each hand ( -6 kg per hand kg ) , ( +2 reps per leg )
-Upped volume. Easy, should have used 16s.

DIPS:
12@BW ( -6 reps )
10@BW ( -4 reps )
11@BW
-Belt is still broken, cant do weighted, did 3xF. Felt strong but rusty.

DEAD-HANG CHINUPS:
10@BW ( -2 reps )
7@BW ( -4 reps )
7@BW
-Same comment with dips.

PAUSED SEATED CALF RAISE MACHINE:
15@60kg 10 ( -10 kg ) , ( +3 reps )
15@60kg 10 ( -10 kg ) , ( +3 reps )
15@60kg 10 ( -10 kg ) , ( +3 reps )
-Upped volume here too. Fairly easy.

About 1 month since i did this workout so not bad at all.

vag · « **Reply #3462 on:** January 16, 2018, 04:50:49 am »

15 January 2018

Bodyweight@session : ~86kg
Soreness : hamstrings, glutes, traps, triceps. all minor. 'mid quads' a bit more, i always get that from lunges.
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@57,5kg ( +2,5 kg )
3@62,5kg ( +2,5 kg )
-Very nice.

ATG SQUAT:
10@20kg ( +2 reps )
8@40kg ( +3 reps )
5@60kg
5@75kg ( +5 kg )
5@82,5kg ( +2,5 kg )
17@60kg ( +4 reps )
-Great progress again, also everything ultra solid form-depth-wise.

BENCH PRESS:
10@20kg
8@40kg
5@55kg ( +5 kg )
5@62,5kg ( +2,5 kg )
5@70kg
14@55kg ( +5 kg ) , ( -6 reps )
-Very nice.

DEAD-HANG PULLUPS:
10@BW
LAT PULLDOWN:
5@86kg
4@91kg
2@96kg
DEAD-HANG PULLUPS:
8@BW
-The belt wont fix so i replaced weighted pullups with lat pulldown. According to the 'equivalent' weights of pullups ( BW+5/10kg ), they were extremely hard. Weird.

~~PAUSED STANDING CALF RAISE MACHINE:~~
Run out of time, skipped, will do them today.

Good session.

vag · « **Reply #3463 on:** January 17, 2018, 07:09:07 am »

16 January 2018

Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none

TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.

SLANT BENCH LEG RAISE:
3x15@BW

FRONT PLANK:
2x30seconds

SIDE PLANK:
30 seconds left side
30 seconds right side

STRETCHING:
30 minutes all around legs.

I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism

Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)

adarqui · « **Reply #3464 on:** January 17, 2018, 12:18:43 pm »

Quote from: vag on January 17, 2018, 07:09:07 am

16 January 2018

Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, triceps. all minor
Injuries/aches : none

TREADMILL:
30 minutes, 3.4km @ 1% incline.
Was doing 5 minute blocks at steady speed, then counting HR while slow walking at low speed ( 4kmh ) , then test next speed.
Here are the measurements at the end of each block:
6.5kmh : 127bpm
7.0kmh : 142bpm
7.5kmh : 143bpm
8.0kmh : 155bpm
8.0kmh : 152bpm
7.0kmh : 152bpm
-I don't know how to interpret those. I guess it shows 8kmh is too much for me currently, for my age aerobic (target) zone should be around 130-140bpm, 155 is anaerobic. Not that 10bpm make that much of a change, just saying. Will probably repeat the same thing next time and see what happens with HR.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg ( +3 reps )
13@BW + 80kg ( +1 rep )
12@BW + 80kg
-Owed that from yesterday.

SLANT BENCH LEG RAISE:
3x15@BW

FRONT PLANK:
2x30seconds

SIDE PLANK:
30 seconds left side
30 seconds right side

STRETCHING:
30 minutes all around legs.

I did.... Running!!! Abs!!! Stretching!!!! I guess i need an exorcism

Edit: searched a bit back in my log:
Last stretching session was Early 2017 (!!!!!)
Last running session was Autumn 2016 (!!!!!!!!!!!!)
Last dedicated abs workout ( not leg raises in Todddays GPP ) , i cant find it, probably a 7DVJC session in January... 2016 (!!!!!!!!!!!!!!!!)

uh oh. even vag is joining the running crew...............

and ya no idea about those numbers .. I like your idea, that's what i'd do. Kingfish also did something similar when he was doing his incline treadmill walks.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602799 times)

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

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

vag

Re: Age vs Vertical

adarqui

Re: Age vs Vertical