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Author Topic: Age vs VO2max  (Read 1602322 times)

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Raptor

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Re: vag's journal : Age vs Vertical
« Reply #765 on: November 15, 2010, 06:45:11 am »
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Module?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

djoe

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Re: vag's journal : Age vs Vertical
« Reply #766 on: November 15, 2010, 07:36:21 am »
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i meant volume lol, dunno how it ended up module
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re-evaluate, daniel-san, re-evaluate

vag

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Re: vag's journal : Age vs Vertical
« Reply #767 on: November 15, 2010, 02:53:40 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


15 November 2010

PHASE 1 - Cycle 3 - Stim Workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176


---- END OF PHASE 1 ----
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: vag's journal : Age vs Vertical
« Reply #768 on: November 15, 2010, 08:06:19 pm »
0
Quote from: vag on November 15, 2010, 02:53:40 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


15 November 2010

PHASE 1 - Cycle 3 - Stim Workout

Bodyweight@session : ~197
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 220 - 220 - 220 ( +11lbs in all reps )
3x1 : 242 - 242 - 242 ( +11lbs in all reps )
3x1 : 275 - 275 - 275 ( +22lbs in all reps )
-220 sub-parallel , 242 parallel , 275 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@286 , ( +22lbs , PR )
-Dumbass , wanted to start with 242 but counted wrong!
-220 was too light , doing them almost explosively and rest was ~10 sec.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176


---- END OF PHASE 1 ----


nice way to the end phase, closing in on 315 BSS, beaZt.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #769 on: November 16, 2010, 02:34:23 pm »
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16 November 2010

- Dynamic warmup 10'.

- 4x10 bilateral line hops , 2 side-side - 2 back-forth.

- 3x5 MR tuck jumps.

- 7 Days Vertical Jump Cure routine ( without the glutes excercises )

- My usual lower body stretch routine.
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: vag's journal : Age vs Vertical
« Reply #770 on: November 17, 2010, 01:21:40 pm »
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17 November 2010

Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!
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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: vag's journal : Age vs Vertical
« Reply #771 on: November 17, 2010, 09:22:09 pm »
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Quote from: vag on November 17, 2010, 01:21:40 pm
17 November 2010

Bball practice.
Nice , feeling very bouncy after a long time , MR tucks + Depth Drops FTW!

nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.


Quote
Unfortunately it was an exhausting training , which is generally great but i didn't have the chance to get some good jumps in.
All i got was a 10'2'' SVJ ( 27'' ) while fresh and a 10'7'' 2-steps-DLRVJ ( 32'' ) while dead , not bad!


still good man.. 32" when dead = win.

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vag

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Re: vag's journal : Age vs Vertical
« Reply #772 on: November 18, 2010, 04:04:01 am »
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Quote from: adarqui on November 17, 2010, 09:22:09 pm

nice.. ya man, pogos can get too intense, so can drops, but tucks are pretty much always safe/effective.. drops really make me feel strong when i'm pushing them, just gotta progress slow, when i get greedy on drops i get hurt.

True , MR tucks are perfect for when you want to do something more than "light" but less than "intense".
Drops are no joke , you have to plan when and how to do them.


Quote from: adarqui on November 17, 2010, 09:22:09 pm
still good man.. 32" when dead = win.

True , but im bored of jumping 32 to 33 when dead , i want a dunk session fresh + peaked + caffed-up!
Maybe this weekend if weather is fine...
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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: vag's journal : Age vs Vertical
« Reply #773 on: November 18, 2010, 02:23:25 pm »
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18 November 2010

Very sore glutes , calves and hip flexors , WTF?

Decided to add the final missing link to my training, reduce bodyfat.

- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
-  My usual lower body stretch routine.
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: vag's journal : Age vs Vertical
« Reply #774 on: November 18, 2010, 02:32:11 pm »
0
Quote from: vag on November 18, 2010, 02:23:25 pm

18 November 2010

Very sore glutes , calves and hip flexors , WTF?

Decided to add the final missing link to my training, reduce bodyfat.

- 45 mins treadmill walk , HR between 115 and 120 , distance covered = 4,3km.
-  My usual lower body stretch routine.

Please see my signature for further information.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: vag's journal : Age vs Vertical
« Reply #775 on: November 18, 2010, 02:46:14 pm »
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Quote from: vag on November 18, 2010, 02:23:25 pm
Quote from: LBSS on November 18, 2010, 02:32:11 pm

Decided to add the final missing link to my training, reduce bodyfat.


Please see my signature for further information.

Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.
« Last Edit: November 18, 2010, 02:48:53 pm by vag »
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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: vag's journal : Age vs Vertical
« Reply #776 on: November 19, 2010, 03:18:38 am »
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Quote from: vag on November 18, 2010, 02:46:14 pm
Quote from: vag on November 18, 2010, 02:23:25 pm
Quote from: LBSS on November 18, 2010, 02:32:11 pm

Decided to add the final missing link to my training, reduce bodyfat.


Please see my signature for further information.

Yup , ive seen these sites , i learned them from you , great stuff there!
Anyway , not going crazy about bodyfat , for now i will just add some sessions like today's ( 45 mins at 60-70% MHR ). When the hypertrophy-transition phase ends ill add some elements like high-low carb days etc.

nice man!$!@$!@$!@ GET SHREDDED (eventually).

you have the right idea though, just ease into it nice and slow, walking will be great to get those extra kcal burned without tapping into your strength/power training.

good stuff
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vag

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Re: vag's journal : Age vs Vertical
« Reply #777 on: November 19, 2010, 01:55:16 pm »
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19 November 2010

An out of schedule bball match came up for Sunday so instead of beginning phase 2 i threw in another STIM workout , taking it a bit easy ( ~10% buffer ).

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~30sec , rest between sets ~4min ):
3x1@209
3x1@231
3x1@253
-209 & 231 sub-parallel , 253 half-squats.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@242
3x1@264

SINGLE LEG STANDING CALVE RAISES:
4x5@132
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: vag's journal : Age vs Vertical
« Reply #778 on: November 21, 2010, 02:15:18 pm »
0
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.
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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: vag's journal : Age vs Vertical
« Reply #779 on: November 22, 2010, 03:51:30 am »
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Quote from: vag on November 21, 2010, 02:15:18 pm
21 Nov 2010

Bball game.
No subs , played 38 mins , DEAD! No rim jumps.

lol nice!@$!@
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