Author Topic: Age vs VO2max  (Read 1602843 times)

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vag

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Re: Age vs Vertical
« Reply #2160 on: May 26, 2014, 09:20:40 am »
0
When is the last time you've been under 80 kg with a good strength level?

Now that is an interesting question. Made me go back and search my log, the direct answer is NEVER!!!
Last time that i was 79,5kg i was very weak ( 5x110kg smith half squat ). I was jumping max 33'' RVJ off a springy but power-less runup/plant.
Since then, i got stronger but also heavier, always over 85kg. Max RVJ went to 34-35 off a clumsy slow ugly but powerful runup/plant.

SLRVJs were high too when i was light, i remember i could lay it in touching rim mid-palm at every attempt in the lay-up line, so consistent 30-32. They are mostly around 27-ish when heavy.
Stationary jumps, the opposite course : 27ish SVJ / 30ish dropstep when light but weak, 30ish SVJ / 33ish dropstep when heavy but strong.
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

---

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?

Raptor

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Re: Age vs Vertical
« Reply #2161 on: May 26, 2014, 09:23:25 am »
0
You tendon jumper!
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

vag

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Re: Age vs Vertical
« Reply #2162 on: May 28, 2014, 04:56:04 am »
0
27 May 2014

Bodyweight@session : ~86,75kg
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2?

Session A:

27'' DEPTH JUMPS:
4x5
-Wow. This is shock training now. Huge forces, totally different mechanics than 18''.
First 2 sets i had a hard time absorbing the landing, GCT was high and subsequent jump was low. But then i adapted and they were good.

JUMP SQUATS:
2x5@20kg
-Back to non-rhythmic. Good, very explosive and high.

HALF SQUAT @ 85%:
6x3@100kg
-Welcome back to my good old friend, the half squat.
Incredible speed at 100kg, i was shocked. Was faster than a 'speed squat', i could have jump-squatted it.

PAUSED STANDING CALVES RAISES MACHINE:
20@60kg
19@60kg ( +1 rep )
19@60kg ( +1 rep )
-Thinking of going down to 15 rep sets for the rest of the season. It feels like it is endurance and not strength that limits me.

BENCH PRESS:
7@65kg
7@65kg
-Same shit.

PULLUPS:
8@BW , ties  :personal-record:
7@BW
-No progress this time. Felt stronger but was running out of juice after rep 6.


Half-squat depth:

« Last Edit: May 29, 2014, 04:15:00 am by vag »
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

---

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 #2163 on: May 28, 2014, 02:27:36 pm »
0
28 May 2014

Bodyweight@session : 86,3kg - new season low!
Soreness : outter quads too stiff and also sore.
Injuries/aches :  none

5' jogging

Dynamic warmup

3 mins rest

TEMPO RUNS:
5x100m @ 60-70%
-Rest between reps : 1min
Shocking fast for low-effort. All around 19seconds, got one 18:50.

3 mins rest

MAX EFFORT SPRINTS:
1x80m@100% : 12:20
3 mins rest
1x80m@100% : 12:40
3 mins rest
1x100m@100% : 16:50
-Quads gave up on me when trying to go all out.

3 mins rest

RIM JUMPS:
SVJ : ~25,5''
Dropstep : 28''
1-step-DLRVJ : 29''
2-steps-DLRVJ : 29''
-Same story with sprints at DLRVJs : 28'' was shocking easy and fluid going submax, but when going all out quads failed me.
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

---

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 #2164 on: May 29, 2014, 01:29:37 pm »
0
29 May 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1 ½ hour full court basketball
Great endurance again but legs too heavy. Should have not gone max sprints yesterday but got greedy.
Vert felt good, i mean i felt bouncy,  but again i felt it was compromised from heavy legs. No rim jumps to report.
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

---

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 #2165 on: May 30, 2014, 02:44:52 pm »
0
30 May 2014

About 1 hour lower body foam roll and stretch ( ~15' foam roll & ~45' stretch ).
Really felt it at quads, they are too tight.
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

---

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 #2166 on: May 31, 2014, 08:35:40 am »
+1
31 May 2014

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

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2(?)

Session B:

27'' DEPTH JUMPS:
4x5
-Better. FA still difficult from that height.

JUMP SQUATS:
2x5@20kg
-Awesome.

HIGH BAR FULL SQUAT 3x3 with 5RM:
3@90kg
3@95kg
3@100kg
-Very good. Ramped up to check where i am.
90kg felt like 7-8RM , 95kg 5-6RM , 100kg 3-4RM. Will use steady load of 95kg next time.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
10@480lbs ( +10 lbs )
-Very very strong.

CHINUPS:
9@BW+12,5kg ( +2,5kg )( -1 rep )
8@BW+12,5kg ( +2,5kg )( -1 rep )
-Most weight i have ever added ,  so :personal-record:
No 1RM or 1RM/BW PRs though, 10 reps next week will break both :D

DIPS:
10@BW ( +1 rep ):personal-record:
8@BW
-Progress again here, great!
« Last Edit: May 31, 2014, 12:25:58 pm by vag »
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

---

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 #2167 on: June 01, 2014, 12:57:01 pm »
+2
Body composition measurements:

Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier  :headbang:
Waist : 89cm / 35''

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%

Previous:
Net morning weight : 86,3kg / 190lbs
Waist : 89,25cm / 35,1''

Online bodyfat estimation : 16.7%
BI scale bodyfat estimation : 16.4%
AVERAGE bodyfat estimation : 16.55%

Progress again!
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

---

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?

Raptor

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Re: Age vs Vertical
« Reply #2168 on: June 01, 2014, 03:58:37 pm »
0
Very nice, keep at it
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

vag

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Re: Age vs Vertical
« Reply #2169 on: June 02, 2014, 06:15:49 am »
0
^Thanks!

1 June 2014

7 Days Vertical Jump Cure

Leg Raises ( 3 sets of 15-20 ):
3x15

Front Plank ( 2x30sec ):
2x30sec

Side Plank ( 30 sec each side ):
30 sec each side

Alternating Glute March ( 2x20 ):
2x20

Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top

Seated Hip Flexor Raises ( 2x5-10 / 3 seconds pause at top ):
2x10 / 3 seconds pause at top

Bilateral Glute Bridge ( 2x10-15 / 3 seconds pause at top ):
2x15 / 3 seconds pause at top

Bulgarian Split Squat Hold ( 1 min each leg ):
50-55 seconds each leg, buuurn.

Kneeling Rectus Femoris / Quad Stretch  ( 1min 30sec each leg ):
1min 30sec each leg

I hope that i will be doing this more often, so I typed down each exercise and recommended/done reps to document the progress(ion).
« Last Edit: June 02, 2014, 06:20:42 am by vag »
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

---

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 #2170 on: June 03, 2014, 05:22:52 am »
+2
2 June 2014

Bodyweight@session : 86,3kg
Soreness : slight soreness in glutes and abs
Injuries/aches :  none

5' jogging

Dynamic warmup

3 mins rest

TEMPO RUNS:
5x87m @ 60-70%
3 mins rest
5@87m @ 60-70%
3 mins rest
5@87m @ 60-70%
-45 seconds rest between runs
Very nice, good recovery and times consistent around 16-16,5 seconds.
Why 87m? Because I went to a different park and there are some very clear start/finish marks at around the distance i wanted, so i measured them and 87m came up.

RIM JUMPS:
SVJ : ~26'' , ties season best
Dropstep : ~29'' , ties season best
1-step-DLRVJ : 29'' - 30'' , ties season best 
2-steps-DLRVJ : 30''-30,5'' , SEASON BEST, FIRST TIME ABOVE 30'' AFTER INJURY!!!  :wowthatwasnutswtf:
Full runup DLRVJs : around 30'' , ties season best
-Wow, never saw this coming after 15 tempo runs. Was getting mid-palm at 10', felt great.
:ibjumping:
« Last Edit: June 03, 2014, 05:24:34 am by vag »
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

---

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 #2171 on: June 04, 2014, 06:05:08 am »
0
3 June 2014

Bodyweight@session : ~86,25kg , season low  ;D
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 1/2(?)

Session A:

27'' DEPTH JUMPS:
4x5
-Nice, those keep improving, were overall good this time.

JUMP SQUATS:
2x5@20kg
-Steady great.

HALF SQUAT @ 85%:
6x3@100kg
-Better than last time that they were very good already. Tight, fast, smooth. They also 'felt' lighter than last time.

PAUSED STANDING CALVES RAISES MACHINE:
20@65kg ( +5kg )
18@65kg ( +5kg ) , ( -1 rep )
17@65kg ( +5kg ) , ( -2 reps )
-As suspected, it is 'endurance' that failed me and not strength.
Will keep adding 5kg weekly and go 3xF, will stop adding when i can't do 3x15.

BENCH PRESS:
8@65kg ( +1 rep )
7@65kg
-ZOMFG, bench progress after 1 month or so, a whole rep up!  :wowthatwasnutswtf:

PULLUPS:
8@BW , ties  :personal-record:
7@BW
-Felt weak here today. At least i matched last week's performance.

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

---

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?

Raptor

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Re: Age vs Vertical
« Reply #2172 on: June 04, 2014, 06:07:16 am »
0
Haha damn, becoming a beast at bench presses aren't we?
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

vag

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Re: Age vs Vertical
« Reply #2173 on: June 05, 2014, 01:13:59 pm »
+1
5 June May 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1 ½ hour full court basketball
Endurance felt a bit better. Having good breaths to play better D now and keep the same pace up and down the court. Had to reserve some in the past.
Vert felt bad today though, no pop, no good heights either  :huh:
That was the last bball session of the season. From now on it all squats and jumps  :headbang:
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

---

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 #2174 on: June 06, 2014, 03:46:32 am »
+1
Body composition measurements:

Net morning weight : 85kg / 187lbs
Waist : 88,5cm / 34,85''

Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.9%
AVERAGE bodyfat estimation : 16.2%

Previous:
Net morning weight : 85,8kg / 188,75lbs , broke the 190lbs barrier  :headbang:
Waist : 89cm / 35''

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 16.2%
AVERAGE bodyfat estimation : 16.4%

More progress! Broke the 35'' waist barrier, reached the 85kg one too. However 0.8kg is too much to lose in 5 days. Maybe just depleted from yesterday's basketball.
« Last Edit: June 15, 2014, 01:20:01 pm by vag »
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

---

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?