Author Topic: Age vs VO2max (Read 1603212 times)

vag · « **Reply #2610 on:** March 27, 2015, 04:37:47 am »

26 March 2015

Bodyweight@session : ~86,25kg
Soreness : quads a bit, leg press works, word!
Injuries/aches : back ~95%

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

Workout #8 ( Week #3 )

HANG POWER CLEAN:
10@20kg ( 5 muscle cleans + 5 high pulls )
5@20kg
3@30kg
3@40kg
3@50kg
-Good, 50kg triple was smooth. No back stress.

~~RDL:~~
Postponed by AELSkwad.

BB LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg
-Surprisingly easy. No back stress here either.

UPRIGHT BB ROW:
12@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
7@35kg ( +2,5 kg ) , ( -1 rep )
Total = 28 reps( -2 reps )
-Very good.

BICEPS BB CURL:
13@25kg ( +1 rep )
11@25kg ( +2 reps )
9@25kg ( +2 reps )
Total = 33 reps ( +5 reps )
-Big progress.

TRICEPS PUSHDOWN:
15@100lbs ( +10 lbs )
14@100lbs ( +10 lbs ) , ( +1 rep )
12@100lbs ( +10 lbs )
Total = 41 reps ( +1 rep )
-Awesomeness.

WEIGHED CRUNCHES MACHINE:
15@80lbs
15@80lbs

CAPTAINS CHAIR LEG RAISE: ( what a name! )
15
15
-Legs straight, raise to horizontal. Very hard!

gukl · « **Reply #2611 on:** March 27, 2015, 01:33:31 pm »

Quote from: vag 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:

the first photo, in the clean sequences..is that your 'power''jumping''exploding' position? it's hard to tell from photos..but it looks like you could be using your arms a little bit too much?

vag · « **Reply #2612 on:** March 27, 2015, 03:08:58 pm »

Sequence shown is:
-pull initiation
-toes off
- max height
-heels touchdown
-final catch position (deepest point )

Don't know about arms. Trying to synchronize their engaging with triple extention.
It's like dip, jump, pull with arms, catch. Is that wrong? How can you tell you are using too much arms, is there a cue?
Thanks for the help once again!

vag · « **Reply #2613 on:** March 29, 2015, 01:00:36 pm »

28 March 2015

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : back, 99%, probably 100% and just a mental fear still there.

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

Workout #9 ( Week #3 )

HANG POWER CLEAN

5++5@20kg ( muscle clean++high pulls )
5@20kg
3@30kg
3@40kg
2@50kg
-50kg felt challenging. Stopped. No rush.

FRONT SQUAT:
5@20kg
5@40kg
3@60kg
-Ah, it was the front squats that injured me. Felt the same pain/pull/strain at the exact same spot.
Ok, this is the third time that i try to get into front squatting and i have to stop for various discomfort problems.
I think it is the last one, they are not my thing. I am replacing them with half squats.

HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg ( +2,5 kg )
1@100kg ( +5 kg )
1@100kg ( +5 kg )
1@100kg ( +2,5 kg )
1@105kg ( +2,5 kg )
MEBM:
15@65kg ( -5 reps )
-Ridiculous. 6 singles at 100kg are much easier and comfortable than a front squat triple at 60kg.
Stopped MEBM at 15 reps, was afraid of taxing the back again after the slight discomfort during fronts.
Overall awesome.

BB OHP:
11@37,5kg ( +1rep )
7@37,5kg ( +1rep )
4@37,5kg
Total = 22 reps ( +2reps )
-Better. But still weak.

BENT OVER DB ROW:
12 each hand @ 32kg ( +2 reps )
10 each hand @ 32kg
10 each hand @ 32kg ( +1 rep )
Total = 32 reps ( +3 reps )
-Very strong here.

SEATED PAUSED CALF RAISE:
15@40kg ( +5 kg )
15@40kg ( +5 kg )
15@40kg ( +5 kg )
-Very strong here too.

gukl · « **Reply #2614 on:** March 29, 2015, 05:25:10 pm »

It's hard to say without a video, but you look like your doing some kind of hip clean, pulling the bar up into the hip crease almost where it would be in a snatch before exploding

It's almost like your arms are going backwards towards your body because your leaning over so far..

http://www.catalystathletics.com/photo/1873/Steve-good-clean-pull-position/ Compare this to your position...?

What you describe as a dip needs to me more like a Romanian deadlift that a squat

vag · « **Reply #2615 on:** March 30, 2015, 04:54:49 am »

Uh-oh! Are there two pulls in a hang power clean? I thought it is just one. You RDL till bar is in the mid thigh area and you jump. Or are you referring to the second pull like it was a full clean, so the second full clean pull is the first hang clean pull?
Anyways, you are probably right no matter the pull count. I think that trying to fix the too low jumping position that i had ( which was just above knee ) i went overboard and now it is higher than it should be. I was watching my vids the other day and i was thinking just what you said, the start looks more like a snatch. I will try to find the golden mean.

29 March 2015

Bodyweight@session : ???
Soreness : quads , hamstring, glutes, calves, shoulders, lats.
Injuries/aches : none

It finally stopped raining so...

RUNS & JUMPS SESSION :

2.5 KM RUN :
Time : 17:30
Average speed : ~8.5 kmh
Pace : ~7mins / km
Nice. Ultra relaxed. Can't even call it medium effort. Average speed kinda good for that effort.
Gonna be adding 500m every week. That will have me at 5km ( target ) in about a month. 30mins ( 10kmh ) on medium effort is the initial time target.

TODDDAY METHOD JUMPS:
SVJs : steady 26'' , good
Dropstep : steady 28'', mediocre
1-step DLRVJ : average 29'', max 30'' , good
2-step : average 28'' , max 29'' , bad
-Again, I can't deal with the speed gathered from 2 accelerating steps. How pathetic is that?
Overall it was rather ok though, given that i haven't jumped at all the last two weeks.

gukl · « **Reply #2616 on:** March 30, 2015, 05:25:14 am »

A mid hang clean would start around the knees, and you'd then have a first pull to the thigh, then a second pull to explode at mid thigh, and then a third pull of your own body under the bar.

You can have high hang cleans which start at the point where you'd jump from and explode from here but they're much harder....I feel like this is sort of what you're doing?

Anyway yeah IT gets confusing talking about number of pulls etc! But basically I think you're right about over correcting the low position.

The first lift here is how I would do a hang power clean, just to make sure we're talking about the same thing!

vag · « **Reply #2617 on:** March 30, 2015, 06:00:09 am »

Yeah, we are talking about the same thing and that first rep of your video is exactly how i picture a perfectly executed HPC.
The missing link was that first pull between dip and jump. I would try to jump from the dip position. So i was actually doing a mid-high clean hybrid.
And that could also explain why I find 50-60kg challenging while a few years ago that i was much weaker overall, i was doing 65kg triples and 70kg singles.
It is weird that i eliminated that first pull from my HPC, also that I totally forgot about it, although that is how i was taught it.
Let's see what happens today! Thanks once again!

vag · « **Reply #2618 on:** March 31, 2015, 05:03:35 am »

30 March 2015

Bodyweight@session : ~86kg
Soreness : very sore hamstrings, sore quads, glutes, calves, lower back. runs and jumps after a while destroyed me as expected.
Injuries/aches : none

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

Workout #10 , ( Week #4 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
2@50kg
0@60kg
1@60kg
0@65kg
-Made the [lower dip/double pull] adjustments. Felt like i can finally go heavier when i get used to it.

~~RDL:~~
-Once again cancelled, precaution FTW. Hamstrings were toasted anyway.

BB LUNGE:
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
8 each leg @ 42,5kg ( +2,5 kg )
-Very good.

BENCH PRESS:
10@60kg ( -1 rep )
7@60kg ( -1 rep )
5@60kg ( -1 rep )
Total = 22 reps , ( -3 reps )
-Not bad at all for new weight.

DEAD HANG PULLUPS:
8@BW ( +1 rep )
6@BW
5@BW
Total = 19 reps ( +1 rep )
-Nice.

STANDING CALF RAISE:
30@BW+50kg
30@BW+50kg ( +2 reps )
25@BW+50kg ( +2 reps )
-Nice.

vag · « **Reply #2619 on:** April 01, 2015, 05:14:53 am »

31 March 2015

Bodyweight@session : ???
Soreness : lats, calves, hamstrings.
Injuries/aches : none

RUNS & JUMPS SESSION:

1 MILE RUN :
Time : 8:30 , lifetime

( previous was 8:35 )
Average speed : ~11.3 kmh
Pace : ~5:18 mins / km
Very good. Didn't even feel that nice, was an 'uncomfortable run' day, also messed up with pace ( started too fast and gased out ) but still PRed.

TODDDAY METHOD JUMPS:
SVJs : steady 27'' , season best , ties post-injury PR, awesome.
Dropstep : steady 30'' , season best, awesome.
1-step DLRVJ : average 30'', one 30,5'' , small improvement, just ok.
2-steps DLRVJ : average 29'' , max 30'' , improved from last time but still bad.
-Mixed emotions. The SVJ&dropstep season PRs got me hyped. Was hoping for 31+ at RVJs, didn't happen.
Legs were tired and all, but still, just 3'' from SVJ to RVJ? i am normally at 5-6''.
Anyway, no rush, practice will bring it all in place, the stationary jumps improving performance is encouraging, reactivity will catch up sooner or later.

vag · « **Reply #2620 on:** April 02, 2015, 04:16:25 am »

1 April 2015

Bodyweight@session : ~85,5kg
Soreness : legs overall tight, sore calves and abs (!)
Injuries/aches : none

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

Workout #11 ( Week #4 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@42,5kg
3@45kg
3@45kg
3@45kg
-Technique day. Very nice, double pull is falling in place.

HALF SQUAT: (

)
5@20kg
5@40kg
5@60kg
5@80kg
5@100kg
5@110kg
-Very nice. Good depth, great speed. Bar popping off shoulders even with 100kg.
I should have never stopped halves, i think they suit my build much better.

UPRIGHT BB ROW:
11@37,5kg ( +2,5 kg ) , ( -1 rep )
7@37,5kg ( +2,5 kg ) , ( -2 reps )
7@37,5kg ( +2,5 kg )
Total = 25 reps ( -3 reps )
-Third consecutive session catching the 25 reps target while increasing weight. Awesome.

BICEPS BB CURL:
14@25kg ( +1 rep )
11@25kg
9@25kg
Total = 34 reps ( +1 rep )
-Gahhh, failed the 35 reps target again, one damn last missing rep!

TRICEPS PUSHDOWN:
14@110lbs ( +10 lbs ) , ( -1 rep )
12@110lbs ( +10 lbs ) , ( -2 reps )
11@110lbs ( +10 lbs ) , ( -1 rep )
Total = 37 reps ( -4 reps )
-Third consecutive session catching the 35 reps target while increasing weight. Awesome.

CAPTAINS CHAIR LEG RAISE:
15
15
15 ( extra set )
-This is so challenging. Love it.

~~WEIGHED CRUNCHES MACHINE:~~
Machine was packed, didn't do.

And here is a pic of my half squat depth&form ( pictured load = 100kg ):

vag · « **Reply #2621 on:** April 02, 2015, 02:50:15 pm »

2 April 2015

Bodyweight@session : ???
Soreness : stiff quads, sore calves and abs
Injuries/aches : none

1,5 hours full court basketball.
Very good endurance. The few run sessions i did already made a noticeable difference.
Legs felt like they had no bounce but also like they were very powerful.
Did a few rim jumps when i sat on the bench for a while, about mid-game:
Repeatable 27'' SVJ ( ties season best ) , repeatable 30,5'' dropstep ( season best ) and 31'' 1-step-DLRVJ ( ties season best ).
Awesomeness!!!

vag · « **Reply #2622 on:** April 03, 2015, 02:02:47 pm »

3 April 2015

Bodyweight@session : ???
Soreness : stiff legs, sore abs
Injuries/aches : none

RUNS & JUMPS SESSION:

3 KM RUN :
Time : 20:00
Average speed : 9 kmh
Pace : ~6:40 mins / km
Awesome. Was medium effort. Got a very good rhythm.
My relaxed mile speed was always below 9kmh, now i can do the double distance faster.

~~TODDDAY METHOD JUMPS:~~
Was supposed to be a good warm day but it got too cold/windy, so wrapped it up and called it a day.

vag · « **Reply #2623 on:** April 05, 2015, 12:20:41 pm »

4 April 2015

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

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

Workout #12 ( Week #4 )

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
0@60kg
0@60kg
2@50kg
2@50kg
2@50kg
0@60kg
-Weak. 60 wouldn't go up.

HIGH BAR FULL SQUAT:
MSEM :
1@90kg
1@95kg
1@100kg
1@100kg
1@100kg
1@100kg ( -5 kg )
MEBM:
15@65kg
-Weak here too. 100kg was hard, couldn't go for 105 like last week.
Also couldn't go for more than 15 for finisher.

BB OHP:
10@37,5kg ( -1 rep )
8@37,5kg ( +1 rep )
5@37,5kg ( +1 rep )
Total = 23 reps ( +1 rep )
-Getting there. But not there yet.

BENT OVER DB ROW:
9 each hand @ 36kg ( +4 kg ) , ( -3 reps )
8 each hand @ 36kg ( +4 kg ) , ( -2 reps )
7 each hand @ 36kg ( +4 kg ) , ( -3 reps )
Total = 24 reps ( -8 reps )
-I had to move to 36kg from 32kg, there are no 34kg DBs, WTF!
So went down quite some reps. But still very strong.

SEATED PAUSED CALF RAISE:
15@45kg ( +5 kg )
15@45kg ( +5 kg )
15@45kg ( +5 kg )
-Barely got that. But got it.

LBSS · « **Reply #2624 on:** April 06, 2015, 01:26:04 pm »

running will interfere with lifting while you adapt. wouldn't worry about the weak HPC and squats (not that you were).

Adarq.org

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Author Topic: Age vs VO2max (Read 1603212 times)

vag

Re: Age vs Vertical

gukl

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

gukl

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

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical