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Author Topic: Age vs VO2max  (Read 1603017 times)

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vag

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Re: Age vs Vertical
« Reply #3465 on: January 22, 2018, 06:30:22 am »
+2
Yes, had to join adarq.org running mania, even late lol.
Unfortunately, i got a really hard work week that made me lose a weight-lifting and a bball session. On the bright side, i got 2 weight and 1 running session that week and i still consider it a derailed one, that has to be progress!

Log from Saturday:

20 January 2018

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg ( +10 kg ) , ( -3 reps )
3@50kg ( +10 kg ) , ( -2 reps )
3@52,5kg ( +2.5 kg )
3@55kg
-Very nice.

RDL:
8@75kg ( +2.5 kg )
8@85kg ( +2.5 kg )
8@95kg ( +2.5 kg )
-Very nice.

DB LUNGES:
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
8 each leg @ 16kg each hand ( +2 kg per hand kg )
-Still easy.

DIPS:
12@BW
12@BW ( +2  reps )
12@BW ( +1  rep )
-Nice.

DEAD-HANG CHINUPS:
10@BW
LAT-PULLDOWN:
7@82kg
5@86kg
4@91kg
DEAD-HANG CHINUPS:
7@BW
-Again, BW pullup is easier than BW pulldown. I guess that is the case due to restrictions of the latter.

PAUSED SEATED CALF RAISE MACHINE:
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
15@65kg 10 ( +5 kg)
-Very nice.

Good progress.
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 #3466 on: January 23, 2018, 05:22:55 am »
+4
22 January 2018

Bodyweight@session : ~86,5kg
Soreness : quads, glutes, minor. traps, triceps, even less.
Injuries/aches : none

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg ( +2,5 kg )
3@65kg ( +2,5 kg ) , ties 3RM  :personal-record:
-Extremely powerful. Should have tried 1RM PR. Still , got to use the PR icon so soon after xmas break, happy!

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@85kg ( +2,5 kg )
18@60kg ( +1 rep )
-Very solid once again. Loving it.

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg  ( +2,5 kg )
5@70kg
16@55kg  ( +2 reps )
-Feel was a little weak but it went very nice.

DEAD-HANG PULLUPS:
11@BW ( +1 rep )
LAT PULLDOWN:
7@82kg ( -4 kg ) , ( +2 reps )
6@86kg ( -5 kg ) , ( +2 reps )
4@91kg ( -5 kg ) , ( +2 reps )
DEAD-HANG PULLUPS:
8@BW
-Lowered pulldown weights to get to 'normal' rep ranges, goal is to barely be able to do 5 at top set. Overall ok, felt stronger.
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 #3467 on: January 24, 2018, 03:25:46 am »
+2
23 January 2018

Bodyweight@session : ~86,25kg
Soreness : legs ( all around ) , chest, lats, all minor,, only quads a bit more.
Injuries/aches : none

TREADMILL:
30 minutes, ~3.5km @ 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 90pbm
6.5kmh : 127bpm ( same ) (!)
7.0kmh : 142bpm ( -1 bpm )
7.5kmh : 160bpm ( +17bpm )
8.0kmh : 162bpm ( +7bpm )
8.0kmh : 162bpm ( +10bpm )
7.5kmh : 162bpm ( +10bpm ) , ( +5kmh )
-Felt better but HR was higher. 160+ is a bit too much. Whatever, not changing anything, lets see what happens next week.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg ( +2 reps )
13@BW + 80kg ( +1 rep )

SLANT BENCH LEG RAISE:
17@BW ( +2 reps )
16@BW ( +2 reps )
15@BW

FRONT PLANK:
2x45seconds ( +15 seconds )

SIDE PLANK:
45 seconds left side ( +15 seconds )
45 seconds right side ( +15 seconds )

STRETCHING:
No time.
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 #3468 on: January 25, 2018, 10:41:41 am »
0
24 January 2018

Bodyweight@session : ~86,5kg
Soreness : abductors, abs
Injuries/aches : none

RDL:
8@80kg ( +5 kg )
8@90kg ( +5 kg )
6@100kg ( +5 kg ) , ( -2 reps )
-Bad grip in all sets. Gripped the bar wrong at first one and then couldn't get over it. Still, very good.

DB LUNGES:
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
8 each leg @ 18kg each hand ( +2 kg per hand kg )
-Still kinda easy.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@16kg each hand
12@16kg each hand
12@16kg each hand
-Easy.

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg
-Too easy.

TRICEPS PUSH DOWN:
12@140lbs
12@140lbs
12@140lbs
-Easy.

DB SHRUGS:
12@20kg
12@20kg
12@20kg
-Too easy.

Last dime i did shoulders-arms :15 December.
Last time i did shrugs : 6 September.
Did same loads i did last time in all of the above. They were all much easier than expected. That's good.
« Last Edit: January 25, 2018, 10:43:46 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 #3469 on: January 26, 2018, 03:36:45 am »
+2
25 January 2018

Bodyweight@session : ???
Soreness : mid quads, glutes, abs (mostly lateral) , shoulders
Injuries/aches : none

1½ hours full court basketball.
By far the best bball session of the season, mostly regarding endurance. I was unexpectedly fit, barely skipping plays. Following fast breaks etc. Furthermore, better breaths also help strength and vert. Overall i really enjoyed it. Can't attribute it to the two running sessions that i did the last 10 days, feels too soon, but maybe i should? The difference was chaotic!
On the bad side, a few minutes before the end i got a really hard foul from two guys and i fell without balance, unluckily i fell with my right knee, it got all the impact force. Nothing too serious but it gathered some liquid and hurts whenever i flex/bend the knee, last night i was limping a bit. Ill be fine but i want to squat tomorrow, would hate to have to skip 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 #3470 on: January 29, 2018, 03:37:45 am »
+4
27 January 2018

Bodyweight@session : ~86,5kg
Soreness : none
Injuries/aches : right knee tender. It bruised but liquid / swelling / pain reduced fast.

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg ( +2.5 kg )
2@60kg ( +5 kg ) , ( -1 rep ) , long chased lifetime 2RM & estimated 1RM  :personal-record:
-Fuck yeah!

HALF SQUAT:
10@60kg
5@70kg
5@80kg
5@90kg
5@100kg
-Haven't done those since mid December plus knee was a little tender so went light. Extremely solid, enjoyed.

DIPS:
13@BW ( +1  rep )
12@BW
12@BW
-Felt stronger but it didn't reflect on reps.

DEAD-HANG CHINUPS:
11@BW ( +1  rep )
LAT-PULLDOWN:
8@82kg ( +1  rep )
6@86kg ( +1  rep )
5@91kg ( +1  rep )
DEAD-HANG CHINUPS:
8@BW ( +1  rep )
-Very nice.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg ( +5 kg) , ties  :personal-record:
13@70kg ( +5 kg) ,  ( -2 reps )
13@70kg ( +5 kg) ,  ( -2 reps )
-Very nice.
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 #3471 on: January 30, 2018, 03:31:34 am »
+3
29 January 2018

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : knee still a little tender

HANG POWER CLEAN:
8@20kg
5@40kg
3@50kg
3@60kg
0@70kg
0@70kg
3@65kg , ties 3RM  :personal-record:
-Two missed lifetime PR attempts. Closer than ever. But not there.

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
5@87,5kg ( +2,5 kg )
14@62,5kg ( +2,5kg ) , ( -4 reps )
-Top set above BW again, very nice. Wanted some more reps at finisher even though i upped the weight, but it's ok.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps but more strict pauses. Nice.

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 #3472 on: February 01, 2018, 05:50:45 am »
+1
31 January 2018

Bodyweight@session : ~86,75kg
Soreness : abductors, glutes, quads, calves
Injuries/aches : knee still a little tender.

RDL:
8@80kg
8@90kg
7@100kg ( +1 rep )
-Bad grip again. But getting better fast as always.

DB LUNGES:
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
8 each leg @ 20kg each hand ( +2 kg per hand kg )
-Hard this time. But got em all.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS:
12@18kg each hand ( +2 kg per hand kg )
12@18kg each hand ( +2 kg per hand kg )
10@18kg each hand ( +2 kg per hand kg ) , ( -2 reps )
-Nice. Run out of strength at the end of last set but was very strong till then.

BICEPS Z-BAR CURL:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
10@30kg ( +5 kg ) , ( -2 reps )
-Very strong considering the 20% increase.

TRICEPS PUSH DOWN:
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
12@150lbs ( +10 lbs )
-Hard to very hard but got them all.

DB SHRUGS:
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
12@24kg ( +4 kg per hand kg )
-Still easy.

Nice progress everywhere.
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 #3473 on: February 03, 2018, 06:03:51 am »
+1
2 February 2018

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none , knee is 100% now, nice.

TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 95bpm ( +5 bpm )
6.0 kmh : 103bpm ( extra block, walking )
6.5 kmh : 117bpm ( -10 bpm )
7.0 kmh : 139bpm ( -3 bpm )
7.5 kmh : 151bpm ( -9 bpm )
8.0 kmh : 156bpm ( -6 bpm )
8.5 kmh : 155bpm ( +5 kmh ) , ( -7 bpm )
7.5 kmh : 155bpm ( -7 bpm )
-Good progress, both in feel and in HR, even in the fastest set that i increased speed. Very nice!!!

SLANT BENCH LEG RAISE:
20@BW ( +3 reps )
17@BW ( +1 rep )
17@BW ( +2 reps )

FRONT PLANK:
2x60seconds ( +15 seconds )

SIDE PLANK:
60 seconds left side ( +15 seconds )
60 seconds right side ( +15 seconds )

Planks were very hard, barely didnt collapse at last 5-10 seconds of each set. But got them through.
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 #3474 on: February 07, 2018, 06:10:47 am »
+4
Was on a business trip the last 3 days, lost Monday and Tuesday training. Did some good ( for my standards ) amount of walking though, 7+km each day.

Saturday's log:

4 February 2018

Bodyweight@session : don't remember
Soreness : none
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
2@60kg ties previous week's lifetime 2RM & estimated 1RM  :personal-record:
-A third rep @60 feels far far away. Maybe i should switch to my HPC scheme: do PR chasing singles before top set and reduce the latter to a manageable 3x load, e.g. 57.5 now.

HALF SQUAT:
10@60kg
5@80kg ( +10 kg )
5@90kg ( +10 kg )
5@100kg ( +10 kg )
5@110kg ( +10 kg )
-Extremely solid and smooth, really enjoyed those.

DIPS:
15@BW ( +2 reps )
14@BW ( +2 reps )
12@BW
-Good progress!

DEAD-HANG CHINUPS:
12@BW ( +1  rep )
LAT-PULLDOWN:
9@82kg ( +1  rep )
6@86kg
5@91kg
DEAD-HANG CHINUPS:
8@BW
-Nice.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg ( +2 reps )
15@70kg ( +2 reps )
-First time i ever get to complete 3x15 at this weight,  :personal-record:
« Last Edit: February 07, 2018, 06:43:11 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 #3475 on: February 08, 2018, 08:32:21 am »
+1
7 February 2018

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

ATG SQUAT:
10@20kg
8@40kg
5@60kg
5@75kg
4@90kg ( +2,5 kg ) , ( -1 rep )
17@62,5kg ( +3 reps )
-Very good. Could grind a 5th @90 but preferred to stay at solid-form reps count.

BENCH PRESS:
10@20kg
8@40kg
5@55kg
5@65kg ( +2,5 kg )
5@72,5kg ( +2,5 kg ) , ties 5RM  :personal-record:
16@55kg ( +2 reps )
-Great!

DEAD-HANG PULLUPS:
12@BW ( +1 rep ) , ties  :personal-record:
LAT PULLDOWN:
8@82kg ( +1 rep )
7@86kg ( +1 rep )
5@91kg ( +1 rep )
DEAD-HANG PULLUPS:
8@BW
-Great.

PAUSED STANDING CALF RAISE MACHINE:
15@BW + 80kg
15@BW + 80kg
13@BW + 80kg
-Same reps again. Limit strength here with the strict pauses.
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 #3476 on: February 11, 2018, 01:45:47 pm »
+2
9 February 2018

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

TREADMILL:
35 minutes , 1% incline.
5 minutes blocks: Run till 5' mark, reduce to 4kmh, get HR while walking, up speed and proceed to next block.
HR measurements:
Initial    : 93bpm ( -2 bpm )
6.0 kmh : 115bpm ( +12bpm )
6.5 kmh : 135bpm ( +18 bpm )
7.0 kmh : 153bpm ( +14 bpm )
7.5 kmh : 162bpm ( +11 bpm )
8.0 kmh : 169bpm ( +13 bpm )
8.5 kmh : 169bpm ( +14 bpm )
8.0 kmh : 172bpm ( +5 kmh ) , ( +17 bpm )
-Felt great but HR was over the top. Weird. Whatever.

SLANT BENCH LEG RAISE:
20@BW
20@BW ( +3 reps )
18@BW ( +1 rep )
-Very strong.

FRONT PLANK:
2x60seconds
-Extremely hard

SIDE PLANK:
50 seconds left side ( -10 seconds )
50 seconds right side ( -10 seconds )

Planks were sabotaged from the leg raises. Overall good though.
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 #3477 on: February 12, 2018, 05:01:27 am »
+2
10 February 2018

Bodyweight@session : 86,5kg
Soreness : abs
Injuries/aches : none

PUSH-PRESS:
10@20kg
5@40kg
3@50kg
3@55kg
1@60kg ( extra set )
1@62,5kg ( extra set ) , 1RM  :personal-record:
½@65kg ( extra set )
1@60kg ( -1 rep )
-Ah, great!!! Got 65 over my head but couldn't lock it. Also fatigue from PR singles didn't let me double the 60kg at the end for another 2RM PR tie.

HALF SQUAT:
10@65kg ( +5 kg )
5@85kg ( +5 kg )
5@95kg ( +5 kg )
5@105kg ( +5 kg )
5@115kg ( +5 kg )
-Still VERY solid and smooth and fast and all.

DIPS:
16@BW ( +1 rep ) , ties  :personal-record:
13@BW ( -1 rep )
13@BW ( +1 rep )
-Great.

DEAD-HANG CHINUPS:
12@BW
LAT-PULLDOWN:
9@82kg
6@86kg
5@91kg
DEAD-HANG CHINUPS:
9@BW ( +1 rep )
-Sore abs made those hard. Got them through nice though.

PAUSED SEATED CALF RAISE MACHINE:
15@70kg
15@70kg
15@70kg
-Ties last week's all time :personal-record:
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 #3478 on: February 12, 2018, 12:21:18 pm »
+1
sick session & great PR's, especially that dip PR (tie)! :ibsquatting:

16 is great for dips. how to get to consistent 20's .. lmk. :ninja:
« Last Edit: February 12, 2018, 12:55:33 pm by adarqui »
Logged

vag

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Re: Age vs Vertical
« Reply #3479 on: February 13, 2018, 04:47:25 am »
+1
Thanks Andrew, always feels great to PR something.
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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