Author Topic: Age vs VO2max (Read 1603161 times)

LBSS · « **Reply #2595 on:** March 13, 2015, 01:16:20 pm »

nice butt wink, brah.

vag · « **Reply #2596 on:** March 14, 2015, 03:43:34 pm »

^^^
Obvious butt wink is obvious. My hamstrings mobility/flexibility is below zero. I haven't stretched hamstrings ( or legs or anything ) for idk, 6 months? maybe more. But i am so young that i don't need it. Oh wait...
I was more interested in my rack position, although i am not sure what i expect to hear. Ok, i have long arms, and? Just deal with it.

14 March 2015

Bodyweight@session : ~86,75kg
Soreness : Very sore hamstrings, sore glutes, shoulders, lats (?), biceps, triceps.
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #3 ( Week #1 )

MUSCLE POWER CLEAN++HANG HIGH PULL:
5++5@20kg
3++3@22,5kg
3++3@25kg
3++3@27,5kg
3++3@30kg
-Wow, such light weights, much strict, very technique, wow.

FRONT SQUAT:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg
3@70kg
-Tried bb-style rack ( crossed arms ). No go, felt very unstable. Sucked it up and pushed through normal rack, went much better.
Tried to eliminate butt wink. No go, was unable to keep back tight and 'extend' hamstrings, they were too sore ( hurting even when i walk ).
Butt wink begins well below parallel, so stayed just under parallel and was good, added a good 10kg to my recent max triple.

BB OHP:
12@35kg
8@35kg
6@35kg
Total = 26 reps.
-Not bad, 45s breaks is a killer.

BENT OVER DB ROW:
12 each hand @ 30kg
10 each hand @ 30kg
8 each hand @ 30kg
Total = 30 reps.
-Very nice.

SEATED PAUSED CALF RAISE:
15@30kg
15@30kg
15@30kg
- Strict pause at top and bottom. Fast concentric, slow eccentric.
Very nice. Burnout, but very nice.

LBSS · « **Reply #2597 on:** March 16, 2015, 09:23:44 am »

rack position looks good.

vag · « **Reply #2598 on:** March 17, 2015, 05:55:57 am »

16 March 2015

Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #4 , ( Week #2 )

HANG POWER CLEAN:
5@20kg
3@30kg
2@40kg
1@50kg
1@55kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg ) , ( extra set )
-Very nice. Technique feels very tight. I can squeeze a higher max but not rushing it, gotta conquer it with strict form.

HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@92.5kg ( +2,5 kg )
1@95kg ( +5 kg )
1@95kg ( +5 kg )
1@97.5kg ( +7,5 kg )
1@100kg ( +10 kg )
MEBM:
20@65kg ( +5 kg ) , 20RM

, lol
-Great progress in MSEM. MEBM was brutal.

BENCH PRESS:
10@57,5kg ( +2,5 kg ) , ( -2 reps )
7@57,5kg ( +2,5 kg ) , ( -1 rep )
6@57,5kg ( +2,5 kg ) , ( -1 rep )
Total = 23 reps , ( +2,5 kg ) , ( -4 reps )
-Not bad. Hopefully i will 'catch' 25 reps next time with just two sessions at that weight.

DEAD HANG PULLUPS:
7@BW
5@BW
4@BW
Total = 16 reps
-Same ( shame ) reps with last time. At least I felt like having some better control.

STANDING CALF RAISE:
30@BW+50kg
26@BW+50kg ( +4 reps )
22@BW+50kg ( +1 rep )
-Progress. Still weaker than before ski though.

vag · « **Reply #2599 on:** March 18, 2015, 05:11:25 am »

17 March 2015

Bodyweight@session : ~86,5kg
Soreness : quads ( mostly VMOs ) , calves, glutes, chest, triceps, lats, traps, more or less everything.
Injuries/aches : none

RUNS & JUMPS SESSION

1 MILE RUN: ( low to medium effort )
Time : 9:25
Average speed : ~10.2 kmh
Pace : ~5mins 53secs / km
Wow, never saw this coming. Above 10kmh at the first session? My relaxed mile used to be in the 11-11:30 area. Very pleasant surprise.

TEMPO RUNS ( ~60% ):
5@100m
-Times around 20s. Also a pleasant surprise, expected ~22s.
Fatigue did catch up with me fast though, so i stopped at 5th ( wanted to do 10 ). Felt like lactic buildup, not sure if it was from the running itself or already there from squatting the previous day.

10' RIM JUMPS ( toddday method ):
SVJs : 25-26''
Dropstep : 29-30''
1-step : 30''
2-step : DNF
-I call the 2-steps DNF because in my first attempts the first step was useless ( just a slow step before doing a 1-step DLRVJ ). When i actually used it for acceleration, i was not able to control the speed gathered from 2 steps, i had one terrible jump and one collapsed plant, so i stopped.
Overall very happy with jumping too. Not only i haven't done rim jumps since September or so, but legs were already tired from running and VMOs and calves were sore at a 'hurts when i touch or slightly stretch' level.

Nutrition update:
It is going well now, almost there. I gotta tweak it a little more, i am 100-200kcals off ( i end up at +700 at gym days, -400 the others, gotta make it +500/-500 ).

vag · « **Reply #2600 on:** March 19, 2015, 04:55:40 am »

18 March 2015

Bodyweight@session : ~86,25kg
Soreness : legs overall very tight, some abs soreness too ( dem sprints ).
Injuries/aches : slightly shin splints, also a slight left lower back pain ( i guess a pull from a rim grab? ).

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #5 ( Week #2 )

HANG POWER CLEAN:
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
3@45kg ( +5 kg )
-Great!

RDL:
8@85kg ( +5 kg )
8@85kg ( +5 kg )
8@85kg ( +5 kg )
-Dumped 45s rest-pause, went to 3x8/2 mins rest.
Those were a little harder than what they should be.

BB LUNGE:
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
8 each leg @ 40kg ( +2 reps per leg )
-Those are so tiring that they actually make me angry.

UPRIGHT BB ROW:
12@32,5kg ( +2,5 kg ) , ( +2 reps )
10@32,5kg ( +2,5 kg )
8@32,5kg ( +2,5 kg )
Total = 30 reps( +2 reps )
-Very good.

BICEPS BB CURL:
12@25kg ( +5 kg ) , ( -3 reps )
9@25kg ( -3 reps )
7@25kg ( -5 kg ) , ( -1 rep )
Total = 28 reps ( -7 reps )
-Disaster, i don't know what happened, was much stronger last week.

TRICEPS PUSHDOWN:
15@90lbs ( +10 lbs )
13@90lbs ( -2 reps )
12@90lbs ( -10 lbs ) , ( +2 reps )
Total = 40 reps
-Very good here.

vag · « **Reply #2601 on:** March 19, 2015, 02:54:03 pm »

19 March 2015

Bodyweight@session : ???
Soreness : very stiff quads, mostly outer, little sore hamstrings and glutes.
Injuries/aches : shin splints, slightly.

1,5 hours full court basketball.
Very good endurance. Felt very strong too. No rim jumps, legs were off, didn't even feel like trying. Got a couple of impressive blocks though.

gukl · « **Reply #2602 on:** March 20, 2015, 03:35:04 pm »

how is the power clean technique coming along?

came across a really cool app 'iron path' today...draws a line of the path of the bar so you can see how tight you're keeping it etc! pretty cool to play with if you can get it. free app!

vag · « **Reply #2603 on:** March 21, 2015, 07:07:07 am »

^^^
Too early to say, just 2 weeks in. Feels good. Rack is check, hook grip is check, mid-thigh height for the pull is check, hip and ankle extension is check. I have some problems achieving knee extension too at the 'heavier' weights but i am working on it.

The app looks awesome, unfortunately i can only find it in for iOS while I have android, FML.

Gonna upload some visual stuff this or the next week for progress evaluation.

vag · « **Reply #2604 on:** March 23, 2015, 05:37:13 am »

21 March 2015

Bodyweight@session : ~86,25kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #6 ( Week #2 )

MUSCLE POWER CLEAN++HANG HIGH PULL:
5++5@20kg
3++3@25kg
3++3@30kg

HANG POWER CLEAN:
3@30kg
2@40kg
1@50kg
1@60kg ( recent PR )
-Very good.

FRONT SQUAT:
5@20kg
5@40kg
3@60kg
3@75kg , relative strength all time

( i have done 3@77.5 but i weighted ~90kg then ).
10@50kg
-Very good here too.

BB OHP:
10@37,5kg ( +2,5 kg ) , ( -2 reps )
6@37,5kg ( +2,5 kg ) , ( -2 reps )
4@37,5kg ( +2,5 kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Very hard. Should have been expected, adding 2,5kg to 35kg is 7% increase.

BENT OVER DB ROW:
10 each hand @ 32kg ( +2 kg ) , ( -2 reps )
10 each hand @ 32kg ( +2 kg )
9 each hand @ 32kg ( +2 kg ) , ( +1 rep )
Total = 29 reps ( -1 reps )
-Very good.

SEATED PAUSED CALF RAISE:
15@35kg ( +5 kg )
15@35kg ( +5 kg )
15@35kg ( +5 kg )
-Very strong here.

Great gym day. And then , as i was driving back home, back starts hurting. By the time i was there it was clear, a left lower back strain , FFFFUUUUUU

Tried to find where it happened, my main suspect is after the BORs, when i was putting back the 32kg DB to the DB rack, i had to twist and bend to do it.
Was pretty bad Saturday, much pain on each contraction, having trouble to keep an upright posture or walk without limping. Much better Sunday. Much much better today ( Monday ), like 70% or so. Keeping on with NSAIDs and stretches though.
Gotta be thankful that it is not worse, but still hate it coz i can't workout now, i had very good momentum.

vag · « **Reply #2605 on:** March 23, 2015, 02:47:30 pm »

45-60 mins of static stretching p-chain.
Steady improvement, ~80% now, happy.

vag · « **Reply #2606 on:** March 24, 2015, 05:17:06 am »

Injury update : over 90% today,

Nutrition update : it is going good, didn't miss a single day, worse performance was -150 on a deficit day. Still tweaking it, gotta lessen lunch cabs.

And some screenshots from Saturday:

Trying to fix the butt wink:

Form at 3RM front squat@75kg:

HPC 40kg:

HPC 50kg:

HPC 60kg:

LBSS · « **Reply #2607 on:** March 24, 2015, 08:21:36 am »

looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.

vag · « **Reply #2608 on:** March 25, 2015, 12:29:57 pm »

Quote from: LBSS on March 24, 2015, 08:21:36 am

looks better! btw was watching a vid of stuart mcgill (the back guy) the other day and he was contending that squat depth is mostly genetic, depends on hip structure. interesting vid, will try to find and post.

Agreed. Kellyb that is a big fan of achieving depth discusses the same thing, if you can't avoid lower back rounding, just don't go deeper : http://www.higher-faster-sports.com/squatdepth.html
Given that chance, I was thinking of bringing back my half-squats, i always reach explosive 300-ish lbs halfs within a month of training, while i have to bust my ass for 2-3 months to get to a grinding 250lbs full one. Not dumping the full squats, but after 2-3 years of prioritizing them, maybe i should just accept that it ain't my thing, i reached my 31SVJ/35RVJ peak with halves as the primary weapon anyway...

24 March 2015

Bodyweight@session : ~85,5kg ,

Soreness : none
Injuries/aches : back at 95% or so.

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #7 , ( Week #3 )

~~HANG POWER CLEAN:~~
~~HIGH BAR FULL SQUAT:~~MSEM :
Back felt good for some light work / testing , but i decided to play it ultra-safe, AELSkwad FTW!

LEG PRESS:
10@200lbs
10@250lbs
10@300lbs
10@350lbs
10@400lbs
10@450lbs
-I... I actually liked them. Great stimulus for the legs, perfect safety. Why do we hate it again?

BENCH PRESS:
11@57,5kg ( +1 rep )
8@57,5kg ( +1 rep )
6@57,5kg
Total = 25 reps , ( +2 reps )
-Got the 25 reps limit in just 2 sessions, great!

DEAD HANG PULLUPS:
7@BW
6@BW ( +1 rep )
5@BW ( +1 rep )
Total = 18 reps ( +2 reps )
-Progress! Almost got a PR-tie 8th one at the first set but couldn't 'lock' it.

STANDING CALF RAISE:
30@BW+50kg
28@BW+50kg ( +2 reps )
23@BW+50kg ( +1 rep )
-Nice, catching up.

vag · « **Reply #2609 on:** March 26, 2015, 04:56:02 am »

Nutrition update:
Kcal balance is perfect now. But composition is not. Fat is too high, 40-45% on workout days, 50-55% on 'off' days. Protein is rather low too, around 100g on off days and around 150g on workout days. Need to fix both. Easy, eliminate fats from lunch, replace them with protein snacks.
I'm on it.

Adarq.org

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Author Topic: Age vs VO2max (Read 1603161 times)

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

gukl

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical