Author Topic: Age vs VO2max (Read 1601884 times)

CsSsRuleLife · « **Reply #2820 on:** September 16, 2015, 09:58:16 am »

yep, im so messed with that sleep part too, i need 9 hrs for optimal rest and recovery, i remeber when i was going to bed around 11 pm and gettin up around 8 am, it was just insane amount of recovery haha, these last times tho i dont even get 8 hrs most of the time, and the sleep i get is not a "good night sleep" more like a bad morning sleep haha, need to fix that asap..

CsSsRuleLife · « **Reply #2821 on:** September 16, 2015, 10:03:15 am »

i mean not getting that good night sleep completely destroys any kind of recovery, like if i have 2 dunk sessions in one day i will be sore the other day either way, but with 9 hrs sleep i will still fly the next day, but without it i cant even walk the next day..

vag · « **Reply #2822 on:** September 17, 2015, 04:37:19 am »

^Yes, i must invest more on recovery ( sleep/SMR ). I must change how i see it, compromising them is like sabotaging myself.

16 September 2015

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

RDL:
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )
8@77,5kg ( +2,5 kg )

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 )

UPRIGHT BB ROW:
10@30kg
10@30kg
10@30kg
10@30kg

BB CURL:
10@25kg
10@25kg
10@25kg
10@25kg

TRICEPS PUSHDOWN:
10@120lbs
10@120lbs
10@120lbs
10@120lbs

Good progress on rdl/lunge, room for more. Didn't up arms loads because i didn't do them last week. Was easy, should have upped.

vag · « **Reply #2823 on:** September 18, 2015, 06:28:20 am »

17 September 2015

1,5 hour bball.
Ahhh, back to the hardwood. So much better than concrete ( no shit! ). We had last minute absences so couldn't play full court. Half court still exhausting, i am always amazed after a little time of bball absence of how demanding it is. Speed, strength, vert, agility, aerobic and anaerobic endurance, you mane it, bball demands it.
I felt a lot like jumping on the hardwood but legs had different opinion. Too stiff/tired/unrecovered. Gotta make recovery ( more sleep, SMR, stretch ) a #1 priority. Starting today!

vag · « **Reply #2824 on:** September 18, 2015, 03:48:33 pm »

18 September 2015

Foam rolling : IT bands & quads, 3x5 very slow rolls each, with some pausing at points of most discomfort.
Stretch : quads, hamstrings, hip flexors, glutes, calves , 1m30s each position and leg.

undoubtable · « **Reply #2825 on:** September 19, 2015, 12:22:07 am »

Quote from: vag on September 18, 2015, 03:48:33 pm

18 September 2015

Foam rolling : IT bands & quads, 3x5 very slow rolls each, with some pausing at points of most discomfort.
Stretch : quads, hamstrings, hip flexors, glutes, calves , 1m30s each position and leg.

Nothing like a good active recovery. One of my fav sessions lol

vag · « **Reply #2826 on:** September 19, 2015, 01:47:43 pm »

^That is.... undoubtable!

19 September 2015

Bodyweight@session : ~86kg, slow steady rise as planned, great
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
2@45kg ( +2,5 kg ) , ( -1 rep )
-3x45 is my all time 3RM PR. Almost there already, great.

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@90kg
1@92,5kg ( +2,5 kg )
1@92,5kg ( +2,5 kg )
1@95kg ( +5 kg )
1@95kg ( extra rep )
-Great progress. Able to do the last rep paused, just because. The opposite of last week that i struggled to do 5x1@90.

SEATED NEUTRAL GRIP DB OHP:
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
10@16kg each hand ( +2 kg per hand )
-Great.

SHOULDER DB FLY:
12@8kg each hand
12@8kg each hand
12@8kg each hand
-Same load with last week, much better control.

DEAD HANG NEUTRAL GRIP PULLUPS:
6@BW
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@130lbs ( +10 lbs ) , ( +1 rep )

SEATED PAUSED CALF RAISE:
12@50kg
12@50kg
12@50kg
-First time doing them this year so started conservatively.

Overall awesome session, one of those days.

vag · « **Reply #2827 on:** September 21, 2015, 05:40:28 pm »

21 September 2015

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

HANG POWER CLEAN
5@20kg
5@30kg
5@40kg ( +2 reps )
3@50kg
2@60kg ( +2,5 kg ) , ( -1 rep )
-Great. 3@60kg is my all time PR. Would have probably gotten it if i didn't do 5 instead of 3 @40kg by mistake.

ATG PAUSED SQUAT:
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
5@72,5kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 18@57,5kg ( +2,5 kg ) , ( -2 reps )
-Great.

BENCH PRESS:
5@60kg ( +2,5 kg )
5@60kg ( +2,5 kg )
4@60kg ( +2,5 kg ) , ( -1 rep )
15@47,5kg ( +2,5 kg )
-Great.

INCLINE (45') DB PRESS:
11@16kg each hand
11@16kg each hand
11@16kg each hand
-Was going for 3x12, first 8-9 were easy but then i was running out of gas.

DEAD HANG PULLUPS:
6@BW
6@BW
6@BW
LAT PULLDOWN : 15@150lbs ( +10 lbs )
-Great, could/should have done 7 at first and maybe second set. Next time

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+70kg ( +10 kg )
8@BW+70kg ( +5 kg )
8@BW+70kg

Very good overall, feeling at a good phase now, where the 'getting back at it' ends and i can run a good linear progression everywhere.

vag · « **Reply #2828 on:** September 23, 2015, 05:35:59 am »

22 September 2015

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

45' shooting around/layups. Feeling a bit better, still far away from fit but having much better breaths for the quantity of sweat/effort.
Tried a few jumps at the end. Felt nice and smooth but achieved height was horrible.
Attempted to foam roll but i must shamefully admit it was so painful that i backed out.
I guess i have not yet adapted to this 3x5 paused + 20RM MEBM squat combo, legs are dead the next day(s).

LBSS · « **Reply #2829 on:** September 23, 2015, 08:13:11 am »

backing out of an ostensible self-care therapy because it is too painful is not cause for shame.

vag · « **Reply #2830 on:** September 24, 2015, 03:16:56 am »

23 September 2015

Bodyweight@session : ~86,75kg
Soreness : quads, chest, lats, shoulders, triceps
Injuries/aches : none

RDL:
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
8@80kg ( +2,5 kg )
-Great.

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 )
-Quad of front leg was hurting too much to do 8 reps. Otherwise strong

UPRIGHT BB ROW:
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
10@32,5 kg ( +2,5 kg )
~~10@30kg~~

BB CURL:
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
10@27,5 kg ( +2,5 kg )
~~10@25 kg~~

TRICEPS PUSHDOWN:
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
10@130lbs ( +10 lbs )
~~10@120lbs~~

Had to do 1 set less in arms work, because of time pressure. Still good at everything.

vag · « **Reply #2831 on:** September 24, 2015, 03:22:06 pm »

24 September 2015

1,5 hour full court bball.
Went good, had much better breaths than i thought. Good speed too, which is very unusual for me.
Jumps were pretty good too. The hardwood is such a different world than concrete. Yeah, no shit Sherlock.
Did only one rim jump, 3 steps RVJ, got a little over 30, could be 31, never saw that coming without even one warmup jump prior to it.
Legs still unrecovered, getting sore from gym and feeling stiff/tight. Need to step my foam roll / stretch / sleep game up ASAP.

Later : foam rolled IT bands & quads, stretched quads, hamstrings, hip flexors, calves.

vag · « **Reply #2832 on:** September 26, 2015, 01:42:14 pm »

26 September 2015

Bodyweight@session : ~87,25kg, bloated
Soreness : none
Injuries/aches : none

HANG POWER SNATCH
5@20kg
5@30kg
5@35kg
3@40kg
3@45kg ( +1 rep ) , ties all time 3RM

-Awesome.

SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
MSEM :
1@90kg
1@92,5kg ( +2,5 kg )
1@95kg ( +2,5 kg )
1@97,5kg ( +5 kg )
1@100kg ( +5 kg )
1@102,5kg ( +7,5kg )
-Awesomeness. Good for more.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand ( +2 kg per hand )
10@18kg each hand ( +2 kg per hand )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
9@18kg each hand ( +2 kg per hand ) , ( -1 rep )
-Great.

~~SHOULDER DB FLY:~~
SEATED REAR DELT FLY MACHINE:
12@50lbs
12@55lbs
12@60lbs
-Decided to switch, i was not hitting the rear delts at all while i was hitting the lateral ones already.

DEAD HANG NEUTRAL GRIP PULLUPS:
7@BW ( +1 rep )
6@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 13@140lbs ( +10 lbs ) , ( -2 reps )
-Nice.

SEATED PAUSED CALF RAISE:
15@50kg ( +3 reps )
15@50kg ( +3 reps )
15@50kg ( +3 reps )
-Burn!

Another great session, i'm loving it.

vag · « **Reply #2833 on:** September 29, 2015, 04:49:48 am »

28 September 2015

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

HANG POWER CLEAN
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg ( +1 rep ) , ties lifetime 3RM

-Wow. Not even true 3RM. Took me 4 months last year to get there on a good day. Amazing.

ATG PAUSED SQUAT:
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
5@75kg ( +2,5 kg )
MEBM SQUAT ( no pause ) : 20@57,5kg ( +2 reps )
-Every time i think i'll stall with the load increase, yet it is still not even max here either.
Modified MEBM strategy. Before i would go in '1-shy-of-fail' clusters, like 8-4-3-2-2-1. Now i did 5-5-5-5. Much better. Stole it from KF. gotta learn from the elite ones

DB SHRUGS:
12@20kg each hand
12@20kg each hand
12@20kg each hand
-Was supposed to do bench and pullups but i was short on time so i'll rearrange/improvise this week. Shrugs are fun.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+75kg ( +5 kg )
8@BW+75kg ( +5 kg )
8@BW+75kg ( +5 kg )
-Strong.

Good sessions keep coming. Hope it lasts, feels great.

AGC · « **Reply #2834 on:** September 30, 2015, 11:35:46 pm »

Vag what do you reckon for VC here, Age vs Vertical-wise? He's 38, didn't say what he jumped though.

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Author Topic: Age vs VO2max (Read 1601884 times)

CsSsRuleLife

Re: Age vs Vertical

CsSsRuleLife

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

undoubtable

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

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

AGC

Re: Age vs Vertical