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Author Topic: Age vs VO2max  (Read 1602553 times)

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vag

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Re: Age vs Vertical
« Reply #2700 on: June 17, 2015, 04:50:32 am »
0
16 June 2015

Bodyweight@session : ???
Soreness : hamstrings : high, quads chest lats calves : mid
Injuries/aches : none

RUNS & JUMPS SESSION :

1 MILE RUN :
Time : 9m:30s
Average speed : ~10.1 kmh
Pace : ~5m:56s / km
-Bad. Hamstrings were very sore and once i started quads felt it too. Felt slow, clumsy, stiff.

TEMPO RUNS:
10x100m@50-60%
Run ~20s / rest ~60s / repeat.
-Wasn't up for pushing more, but those felt pretty nice.

TODDDAY METHOD JUMPS:
SVJ :  max 26''
Dropstep : max 30'' , ties season best!
1-step DLRVJ : max 30''
-Felt tired and stiff and all, so happy with those numbers.


DAILY SMR:
none  >:(

SMR COMMIT COUNT: 11/16
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 #2701 on: June 17, 2015, 11:11:02 am »
0
20s is quicker than 60% for you, unless you've suddenly got 12.0 sped.  ;)
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vag

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Re: Age vs Vertical
« Reply #2702 on: June 17, 2015, 02:24:03 pm »
0
True, my 100% is around 15s so 20s is ~75%.
I don't log the PR/percentage number, but the estimation of effort put, how much i was pushing it.
That is done on purpose, but I should change it.
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 #2703 on: June 18, 2015, 04:05:14 am »
0
17 June 2015

Bodyweight@session : ~83,25kg
Soreness : quads, hamstrings, calves, chest, lats, all minor
Injuries/aches : none

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

Workout #36( Week #15 )

MUSCLE CLEANS:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
4@45kg
-Great.

RDL:
8@80kg
8@85kg
8@90kg ( +2 reps )
-Nice, grip is catching up fast as always.

UPRIGHT BB ROW:
10@30kg
10@30kg
10@30kg
10@30kg
-Very nice.

BICEPS BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg
-Very nice.

TRICEPS PUSHDOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs
-Very nice.

Was supposed to up weight in the arms stuff but i missed that workout last week so i re-did it.


DAILY SMR:
none

SMR COMMIT COUNT: 11/17

I am getting lazy with that again, FFFFFUUUU, gotta step my game up.

« Last Edit: June 18, 2015, 05:58:02 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?

vag

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Re: Age vs Vertical
« Reply #2704 on: June 18, 2015, 05:57:43 pm »
0
18 June 2015

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

Dynamic warmup 10'

BILATERAL LINE HOPS:
2x40 L-R
2x40 front-back

MR HALF TUCKS:
4x10

JUMPS SQUATS:
3x5@20kg

DEPTH JUMPS:
5@9''
5@18''

DEPTH DROPS
3x5@27''


DAILY SMR:

Foam rolling:
IT bands:
3 sets of 5 slow up and down rolls
Quads:
3 sets of 5 slow up and down rolls

Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 12/18
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?

Coges

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Re: Age vs Vertical
« Reply #2705 on: June 18, 2015, 08:07:59 pm »
0
Have you noticed much of a difference in your body with your daily SMR ratio lately?
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vag

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Re: Age vs Vertical
« Reply #2706 on: June 19, 2015, 05:38:44 am »
+1
Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.
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 #2707 on: June 20, 2015, 01:30:36 pm »
0
20 June 2015

Bodyweight@session : ~82kg , season low
Soreness : none
Injuries/aches : none

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

Workout #37( Week #15)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@62,5kg
2@55kg
5@50kg
-Not strong for >60kg but generally very good. 5@50kg was great.

HIGH BAR ATG PAUSED SQUAT:
5@20kg
5@40kg
5@60kg
5@70kg
3@82,5kg ( +2,5 kg )
10@62,5kg ( +2,5 kg )
-Paused ATG is the truth.
Also, 82,5kg is now >BW, heh, being light is funny.

SEATED NEUTRAL GRIP DB OHP
10@16kg each hand
10@16kg each hand
10@16kg each hand
8@16kg each hand
-Same with last time, feeling kinda weak.

BENT OVER DB ROW:
10 each hand @ 36kg
10 each hand @ 36kg
10 each hand @ 36kg ( +1 rep per hand )
20 each hand @ 26kg ( +2 reps per hand )
-Beasted them.

SEATED PAUSED CALF RAISE:
15@60kg
15@60kg
13@60kg ( +1 rep )


DAILY SMR:

Foam rolling:
None

Stretching:
Quads, hamstrings hip flexors, calves:
1 sessions throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 13/20
« Last Edit: June 20, 2015, 08:47:42 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?

Coges

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Re: Age vs Vertical
« Reply #2708 on: June 21, 2015, 08:07:00 am »
0
Quote from: vag on June 19, 2015, 05:38:44 am
Yes, huge difference. I was feeling my legs stiff and tight and tired all the time. Now this is gone, they are always fresh.
And i have not even been doing it right, i still do small sessions and not so often.

Nice. An even bigger reminder for me to get my shit together on this.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

vag

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Re: Age vs Vertical
« Reply #2709 on: June 23, 2015, 05:29:36 am »
0
22 June 2015

Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none

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

Workout #38 , ( Week #16 )

HANG POWER CLEAN
5@20kg
3@30kg
3@40kg
3@50kg
3@50kg
3@50kg
3@50kg
3@50kg
-5x3@50kg is now easy. Nice.

RDL:
8@82,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg )
8@92,5kg ( +2,5 kg )
-Grip was great so RDLing was great too.

BENCH PRESS:
11@60kg ( +1 reps )
8@60kg
6@60kg
Total = 25 reps ( +1 reps )
Drop-set : 12@50kg
-Back to 25 reps, good control too, nice.

DEAD HANG PULLUPS:
8@BW
6@BW
6@BW ( +1 reps )
Total = 20 reps
Drop-set : Lat-Pulldown 12@150lbs
-Wow, progress after idk, forever.

STANDING CALF RAISE MACHINE:
30@BW+50kg
25@BW+50kg ( -3 reps )
22@BW+50kg ( -1 rep )
-Weak, weird.


DAILY SMR:
None.
SMR COMMIT COUNT: 13/22

Meh, i am slacking, gotta step my game up.
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 #2710 on: June 24, 2015, 04:32:41 am »
+1
23 June 2015

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

RUNS & JUMPS SESSION :

Dynamic warmup 10'

TEMPO RUNS:
3x5x80m@~70%
Starting every minute, times were around ~17s so rest between runs around ~43s.
Rest between sets 3'.
Felt good.

TODDDAY METHOD JUMPS:
SVJ :  average 25'', max 26''
Dropstep : average 30'' , max 30.5'' , SEASON BEST!
1-step DLRVJ : average 29'', max 30''
-Got an LBSS session, hyped as crazy from the dropstep season PR, unable to even match it  with an extra step though :uhhhfacepalm:


DAILY SMR:
None.
SMR COMMIT COUNT: 13/23

Oh come oooooon.
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 #2711 on: June 24, 2015, 09:36:48 am »
0
Quote from: vag on June 24, 2015, 04:32:41 am
-Got an LBSS session, hyped as crazy from the dropstep season PR, unable to even match it  with an extra step though :uhhhfacepalm:

 :uhhhfacepalm:
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 #2712 on: June 25, 2015, 03:51:53 am »
0
24 June 2015

DAILY SMR:

Foam rolling:
IT bands:
3 sets of 10 slow up and down rolls each leg

Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 14/24

That was nice.
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 #2713 on: June 26, 2015, 05:07:57 am »
0
25 June 2015

Bodyweight@session : ~83,5kg
Soreness : hamstrings
Injuries/aches : none

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

Workout #39( Week #16 )

MUSCLE CLEANS:
5@20kg
5@25kg
5@30kg
5@35kg
5@40kg
4@45kg
3@50kg ( new set )
-Great.

HALF SQUAT:
5@20kg ( jump squat )
5@60kg
5@80kg
5@100kg
5@120kg
5@130kg
-Excellent although I skipped them last week! Top session was arguably best half squats set ever.
I filmed to check form, everything damn solid, also very impressed with the concentric speed.

UPRIGHT BB ROW:
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
10@32,5kg ( +2,5 kg )
8@30kg ( +2,5 kg ) , ( -2 reps )
-Strong.

BICEPS BB CURL:
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
10@27,5kg ( +2,5 kg )
9@27,5kg ( +2,5 kg ) , ( -1 rep )
-Strong.

TRICEPS PUSHDOWN:
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
-Strong.


DAILY SMR:
none

SMR COMMIT COUNT: 14/25
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 #2714 on: June 26, 2015, 02:33:02 pm »
0
26 June 2015

Bodyweight@session : ???
Soreness : hamstrings : stiff quads
Injuries/aches : none

RUNS & JUMPS SESSION :

Dynamic warmup 10'

TEMPO RUNS:
3x5x80m@~80%
Starting every minute, times were around ~15-16s.
Rest between sets 3'.
-Great, felt i could take longer strides, was 10% faster with the same effort.

TODDDAY METHOD JUMPS:
SVJ :  26''
Dropstep : 30''
1-step DLRVJ : 29''
Slow 1-step DLRVJ : 30.5''
-Looks like speed ( even low speed ) fucks me up. Horrible FA? Dunno, runups are a mess.
I am going to move my jumps prior to the runs, maybe the accumulated fatigue from the sprints messes with FA/RFD etc.

DAILY SMR:

Stretching:
Quads, hamstrings, hip flexors, calves:
1 sets throughout the day, 2 min holds at each position.

SMR COMMIT COUNT: 15/26
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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