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Author Topic: Age vs VO2max  (Read 1601399 times)

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vag

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Re: Age vs Vertical
« Reply #900 on: February 24, 2011, 02:31:07 pm »
0
24 Feb 2011

Weight@session : ~192.5
Injuries/aches: none
Soreness : A little better, quads 4.5/5 , hamstrings & glutes 3/5 , calves 2/5

Upper Body Workout.

BENCH PRESS:
1x8@99
1x8@110
1x8@121
1x8@121

WIDE GRIP LAT PULLDOWNS
4x8@132

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@88
1x8@99
1x8@110
1x8@110

-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: Age vs Vertical
« Reply #901 on: February 24, 2011, 03:50:03 pm »
0
MORE PUSH/PULL BALANCE IS NECESSARY
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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

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vag

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Re: Age vs Vertical
« Reply #902 on: February 25, 2011, 06:41:56 am »
0
Quote from: LBSS on February 24, 2011, 03:50:03 pm
MORE PUSH/PULL BALANCE IS NECESSARY

Balance such as horizontal-vertical push/pull count? Agreed , seated rows missing.
I plan upper workouts by muscle group, but anyway that was just a get-back-at-it session and had limited time too , so i chose to hit a 4x8 main exercise for chest, back and shoulders.
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 #903 on: February 25, 2011, 09:56:50 am »
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Just from everything I've read + my own experience, you should really be getting in equal or at least equivalent work both pushing and pulling. I feel you on the limited time, though.
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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: Age vs Vertical
« Reply #904 on: February 26, 2011, 01:28:23 pm »
0
25 Feb 2011

20 mins leg drain + lower body stretching

26 Feb 2011

Bball game
Legs still sore , quads & glutes 2/5 , hamstrings & calves 1/5.
Surprisingly good endurance and jumping.
Rims were bent , pitty i wasn't recovered , could have dunked easily.
Did only 2 rim jumps,  i got 7'' above on 9'11'' off 1 step ( 31'' ) and 4'' above on 9'10'' ( 27'' ) SVJ. No RVJs , didn't trust my legs for that.
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?

Flander

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Re: Age vs Vertical
« Reply #905 on: February 26, 2011, 01:50:20 pm »
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Nice jumping for such a old man  :P

27" standing equals PR. Not bad.
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Flander

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Re: Age vs Vertical
« Reply #906 on: February 26, 2011, 01:51:16 pm »
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Quote from: Flander on February 26, 2011, 01:50:20 pm
Nice jumping for such a old man  :P

27" standing equals PR. Not bad.

I read it wrong. Sorry.
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vag

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Re: Age vs Vertical
« Reply #907 on: February 28, 2011, 03:00:58 pm »
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Thanks flander. I just noticed that this 27''SVJ wasn't even a season best. There is a logged 28'' SVJ in January but forgot to update sig.

28 Feb 2011

Wednesday = bball game so threw in a stim workout

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~3 mins ):
4x1@209 , ATG
4x1@231 , half squats , legit depth.

MSEM REVERSE LUNGES : ( rest between reps ~45secs, rest between sets ~3mins )
3x1@143
3x1@165

SINGLE LEG STANDING CALVE RAISES:
1x5@BW+110
1x5@BW+132
1x5@BW+154
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 #908 on: March 01, 2011, 02:57:46 pm »
0
1 March 2011

Weight@session : ~194.5 ( stuffed )
Injuries/aches: none
Soreness : quads 1/5 , calves 2/5 , glutes 3/5 , FML , should have gone lighter on the lunges.

Upper Body Workout.

BENCH PRESS:
4x6@121

CHINUPS
4x6@BW , 3 clean , the rest with a little push going up.

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@99
1x8@110
1x8@110

SEATED ROWS
4x8@132

Lower body stretch routine.

Later will do 20-30 mins leg drain.
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 #909 on: March 02, 2011, 01:41:55 pm »
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2 March 2011

Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.
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 #910 on: March 02, 2011, 03:19:32 pm »
+1
Quote from: vag on March 02, 2011, 01:41:55 pm
2 March 2011

Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.


fuck. slippery. floors.
Logged
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: Age vs Vertical
« Reply #911 on: March 03, 2011, 03:02:55 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


3 March 2011

PHASE 3 - Cycle 2 - Strength workout

:welcome: back ratio!!!  :highfive:
Added one more cycle at current phase to allow strenf to catch up.

Bodyweight@session : forgot to check
Injuries/aches : none
Soreness : upper body soreness , extra soreness in abs and forearms ( chinups instead of pulldown machine )

SQUATS :
1x6@165 ( +44lbs )
1x6@176 ( +33lbs )
1x6@187 ( +22bs )
1x6@198 ( +11lbs )
-All sets and reps ATG

REVERSE LUNGES:
3x6@121 ( +22lbs )

ROMANIAN DEADLIFTS:
1x6@143
1x6@165 ( +22lbs )
1x6@187 ( +44lbs )

SINGLE LEG STANDING CALVE RAISES:
3x12@BW + 121
« Last Edit: March 03, 2011, 03:21:39 pm 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?

adarqui

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Re: Age vs Vertical
« Reply #912 on: March 04, 2011, 10:38:37 am »
0
Quote from: LBSS on March 02, 2011, 03:19:32 pm
Quote from: vag on March 02, 2011, 01:41:55 pm
2 March 2011

Bball game.
Good endurance. I only did 1 rim jump off 1 step while i was not warmed up, got ~30''. Court is too cold, floor too slippery and my hyperdunks worn out , hate it , i didn't feel like jumping at all. I'll wear my Kobe V's next time an see what happens.


fuck. slippery. floors.

x2
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vag

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Re: Age vs Vertical
« Reply #913 on: March 05, 2011, 07:41:33 am »
0
5 March 2011

Weight@session : ~196  :o
Injuries/aches: none
Soreness : quads, glutes, abductors : 0.5/5 , just 40hrs after strength workout , nice!

Upper Body Workout.

BENCH PRESS:
1x6@121
1x6@125.5 ( +4.5 lbs )
1x6@125.5 ( +4.5 lbs )
1x6@130 ( +9 lbs )

SEATED ROWS
1x8@132
1x8@143 ( +11 lbs )
1x8@143 ( +11 lbs )
1x8@154 ( +22 lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99
1x8@99
1x8@110
1x8@110
-Dumbass , i thought i did +11lbs from last time on every set but i was wrong!

CHINUPS
4x6@BW , ~4 clean in each set ( +1 rep clean )
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 #914 on: March 08, 2011, 03:03:03 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

8 March 2011

PHASE 3 - Cycle 2 - Power workout

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

REA SQUATS:
4x3@121

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~30secs ):
8x1@209

PAUSED REVERSE LUNGES:
3x5@121

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@121
1x5@132
1x5@143
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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