Author Topic: Age vs VO2max (Read 1602787 times)

Raptor · « **Reply #2175 on:** June 06, 2014, 04:03:48 am »

Keep at it... who knows what it will unfold

vag · « **Reply #2176 on:** June 06, 2014, 07:04:12 am »

Thanks but it is not going that good. I mean i am progressing, i am losing weight and fat but now the ratios are bad:
I lost 0,8kg that week but bodyfat went down only 0,2%. If you put the numbers down it means 0,3kg of that loss was fat and 0,5kg was LBM. 38%-62% bodyfat/LBM is a TERRIBLE ratio for leaning, it should be around 70%-30%.
I know, it could be just a random day thing like the depletion from bball that i mentioned. But the previous week results were 0,5kg BW loss with a 40%-60% bodyfat/LBM ratio, which is also bad so it is not just one measurement's thing.
Not freaking out yet but i am keeping a close eye on it.

Raptor · « **Reply #2177 on:** June 06, 2014, 07:26:43 am »

Yeah but how much of that is water?

vag · « **Reply #2178 on:** June 07, 2014, 08:06:12 am »

^^^Yes, very true, daily water / glycogen / bloating variations may seriously distort those measurements.
Example : next morning, same BW, same waist but now the scale says bodyfat is 15,7%, so the ratio becomes a more acceptable 50%-50%.
That is why i said i am not freaking out, just keeping an eye on everything.

vag · « **Reply #2179 on:** June 07, 2014, 11:24:00 am »

7 June 2014

Bodyweight@session : ~86kg , season low
Soreness : none
Injuries/aches : i managed to tweak my left hip flexor at work, seated at my office. Just some weird over-rotation and snap! Bugs on specific angles.

Kelly Baggett's simple periodization routine

PHASE III , Week 2/3 ( Decided to do a 3d week for this phase, then go to peak )

Session B:

27'' DEPTH JUMPS:
4x5
-Good to very good.

JUMP SQUATS:
2x5@20kg
-Felt like i was jumping low but also felt most explosive and smooth than any other time.

HIGH BAR FULL SQUAT 3x3 with 5RM:
3@95kg
3@95kg
3@95kg
-Lately i was feeling good but legs were acting weak.
Today it was the opposite, legs felt weak but they acted strong.
Result is the same, 95kg is around 5RM currently.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
10@490lbs ( +10 lbs )
-Very very strong.

CHINUPS:
9@BW+15kg ( +2,5kg ) ,

7@BW+15kg ( +2,5kg ) , ( -1 rep )
-LOL , i wondered why they were so hard, I used 15kg instead of 12,5kg by mistake.

Still no predicted 1RM PR ( it is 131kg from doing 90+5kg 11 times ).
However it is the most i have ever pulled AND an all time 1RM/BW

, just over 1,5BW now!

DIPS:
10@BW , ties

9@BW ( +1 rep )
-Also total reps

vag · « **Reply #2180 on:** June 11, 2014, 04:49:24 am »

10 June 2014

Bodyweight@session : ~85.85 , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 3/3

Session A:

27'' DEPTH JUMPS:
4x5
-Very good.

JUMP SQUATS:
2x5@20kg
-Very good.

HALF SQUAT @ 85%:
6x3@100kg
-Awesome: deeper, faster, more robust.
Half squats are so much easier/better for me. Everything feels easy, 'right', it is a movement my body favors, in contrast to the full squat.
Have i done wrong to focus on fulls? I think not. But should i have kept some halves variation in my programming? Probably yes.

PAUSED STANDING CALVES RAISES MACHINE:
20@70kg ( +5kg )
19@70kg ( +5kg ) , ( +1 rep )
17@70kg ( +5kg )
-It looks like i have done a big mistake chasing 3x20 all year long. I was stuck at 55-60kg forever and now at 70kg i am getting the same reps.

BENCH PRESS:
4@70kg
8@60kg
15@50kg
-Got fed up of being stuck forever at 2x8 so decided to change things up, go for a 'heavy' set and then do two back-offs.
Wanted 5 reps for the 70kg and 10 reps for the 60kg, failed both. Liked the 15-rep finisher though. Lets see how this progresses.

PULLUPS:
9@BW ( +1 rep ) ,

7@BW
-Ugly slow exhausting 9th rep, but PR is PR. Also obviously 2-sets-total-reps

vag · « **Reply #2181 on:** June 11, 2014, 02:33:46 pm »

11 June 2014

Bodyweight@session : ~86kg
Soreness : glutes, calves, chest.
Injuries/aches : none

5' jogging

Dynamic warmup

3 mins rest

TEMPO RUNS:
5x87m @ 60%
3 mins rest
5@87m @ 60%
3 mins rest
5@87m @ 60%
-45 seconds rest between runs. Times consistent around 17:50.
Took this really easy, wanted to use this mostly as a recovery workout with a tad of conditioning.

Raptor · « **Reply #2182 on:** June 11, 2014, 04:23:55 pm »

Glute soreness? I guess you're using the glutes on those half squats eh?

vag · « **Reply #2183 on:** June 11, 2014, 07:19:42 pm »

^Yes, most probably because I went deeper.

vag · « **Reply #2184 on:** June 12, 2014, 02:24:30 pm »

12 June 2014

Bodyweight@session : 86,5kg
Soreness : calves still a bit sore
Injuries/aches : none

ME RIM JUMPS:
SVJ : ~26'' , ties season best
Dropstep : ~29'' , ties season best
1-step-DLRVJ : ~30'' , ties season best
2-steps-DLRVJ : 29''-30'' , dropoff
Full runup DLRVJs : ~29'' , booooo
-Legs got tired too soon, after the 1-step ones everything felt too awkward/stiff/uncoordinated. I was frustrated and disappointed because i wanted 31'' but then i took a look at my log and saw that previous ME jumps session was 10 days ago and before that it was another 2 weeks.
So how can i expect progress at something i am not practicing? That's right, i can't!

Anyway, i've got one more workout on Saturday and then i enter the peak phase, so based on programming i am gonna be jumping much more often.

vag · « **Reply #2185 on:** June 13, 2014, 03:05:13 pm »

13 June 2014

30-40 minutes lower body static stretching.
Was very tight, really needed it!

vag · « **Reply #2186 on:** June 14, 2014, 01:05:18 pm »

14 June 2014

Bodyweight@session : ~85,5kg , season low
Soreness : none
Injuries/aches : none

Kelly Baggett's simple periodization routine

PHASE III , Week 3/3

Session B:

27'' DEPTH JUMPS:
4x5
-Very good.

JUMP SQUATS:
2x5@20kg
-Very good.

HIGH BAR FULL SQUAT 3x3 with 5RM:
3@95kg
3@95kg
3@95kg
-Hard but nice.

HORIZONTAL LEG PRESS CALVES 'RAISES':
10@495lbs ( +5 lbs )
10@495lbs ( +5 lbs )
10@495lbs ( +5 lbs )
-Reached machine's stack. Turning it to 3xF now. 3x10@495 felt like pretty close to max anyway.

CHINUPS:
8@BW+12kg ( -3kg ) , ( -1 rep )
8@BW+12kg ( -3kg )
10@BW
-Belt has disappeared from the gym so had to use DBs. That ruined my mechanics as shown by the numbers.
Added an unweighted back-off set, adding a 3d set to all upper body stuff now.

DIPS:
10@BW , ties

9@BW
8@BW
-Strong here.

So it has ended, i have reached the peak phase, finally. Everything is timed right, including BW, let's wait and see what happens!

vag · « **Reply #2187 on:** June 15, 2014, 01:33:32 pm »

15 June 2014

MORNING:

Body composition measurements:

Net morning weight : 84,7kg / 186,35lbs , broke the 85 kg barrier!

Waist : 88,5cm / 34,85''

Online bodyfat estimation : 16.5%
BI scale bodyfat estimation : 15.6%
AVERAGE bodyfat estimation : 16.05%

Previous:

Quote from: vag on June 06, 2014, 03:46:32 am

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%

Measurements maybe a bit skewed because i had breakfast and morning coffee. Maybe 84,5kg and 88cm waist would be more realistic. More or less there though, we will see next week. It is going good for sure...

EVENING:

Bodyweight@session : ~86kg
Soreness : glutes and hamstrings.
Injuries/aches : none

1,5km STEADY PACE JOGGING:
10 minutes 2 seconds.
That gives a pace of 9km per hour or 6minutes 40 seconds per km.
This is a

, last year that i did steady pace jogging for a while best i got was 6:50 and i considered it a great one. This is awesome because i was going totally shutdown now, those tempos that i have been consistent with do work!

5 minutes rest

TEMPO RUNS:
10x100m @ 50%
-1 minute rest between runs. Times steady at around 23 seconds.
Awesome. Feeling very light on my feet and having very good recovery too.

I will use such ( very low impact ) workouts for the following weeks, gonna use them as recovery workouts between gym and jumps. It is going to go like:
-Day 1 : gym ( peak workout, supramax half squats + jump squats )
-Day 2 : recovery workout ( steady pace jog + 50% tempos )
-Day 3 : ME jumping ( possibly a couple of ME sprints after the jumps too )
-Day 4 : rest ( this may be skipped, or done on-off )
-Repeat.

Raptor · « **Reply #2188 on:** June 15, 2014, 02:25:04 pm »

Awesomeness, I love your weight loss. It's an interesting coincidence that I decide to focus almost entirely on weight loss and then I read this post the very next thing.

vag · « **Reply #2189 on:** June 16, 2014, 04:52:05 am »

Quote from: Raptor on June 15, 2014, 02:25:04 pm

Awesomeness, I love your weight loss. It's an interesting coincidence that I decide to focus almost entirely on weight loss and then I read this post the very next thing.

Thanks!
According to the curves of the so far progress ( which is more ore less linear, so i can trust the trend-lines ) i will reach 15% bodyfat at around 83,5kg and 14% at 81kg.
I can relate to your post a lot, i am very curious too to see what will happen to everything if i am (relatively) light and lean.

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Author Topic: Age vs VO2max (Read 1602787 times)

Raptor

Re: Age vs Vertical

vag

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Raptor

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vag

Re: Age vs Vertical

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vag

Re: Age vs Vertical

Raptor

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Re: Age vs Vertical

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Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

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Re: Age vs Vertical