Author Topic: Age vs VO2max (Read 3303944 times)

LBSS · « **Reply #2895 on:** November 16, 2015, 09:16:20 am »

gettin pretty skrong on those pull ups.

Raptor · « **Reply #2896 on:** November 16, 2015, 10:05:55 am »

I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue).

My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?

vag · « **Reply #2897 on:** November 16, 2015, 01:00:12 pm »

Quote from: LBSS on November 16, 2015, 09:16:20 am

gettin pretty skrong on those pull ups.

Thanks, those neutral grip ones are actually harder than wide grip ones, for me. I know it is supposed to be the other way around, but ROM gets too deep. It is a long way down with 6'5'' wingspan.

Quote from: Raptor on November 16, 2015, 10:05:55 am

I have to say, 20 reps at ~70 kg is impressive, to me. I mean, I'm doing sets of 10 with 55 kg and the 10th rep already is somewhat uncoordinated, like I accumulate nervous fatigue that makes my intermuscular coordination to start to suck. Imagine what would happen in the 20th rep (not to mention the amount of cardio fatigue).

My only problem would be the calf raises - you seriously struggle with 8 rep sets @ BW+90 kg?

I always feel that MEBM is much more mental than physical struggle. If i can get to 20@80kg it will be awesome.
The calf raises are paused AND they have a 5 second eccentric. But besides that, it is all about the machine/lever. On the leg press i can do 3x12 paused @ 250kg.

Raptor · « **Reply #2898 on:** November 16, 2015, 02:08:22 pm »

Oh, so they're not free barbell calf raises?

vag · « **Reply #2899 on:** November 16, 2015, 04:13:17 pm »

Nah, one of those calf raise machines with the shoulder pads.
Something between lever and chain, the weights are attached to the middle of the lever with a chain.

vag · « **Reply #2900 on:** November 17, 2015, 04:56:04 am »

16 November 2015

Bodyweight@session : ~87,5kg
Soreness : hamstrings, glutes, quads
Injuries/aches : none

PUSH PRESS:
5@20kg ( +5 kg )
5@30kg ( +5 kg )
5@40kg ( +5 kg )
3@50kg ( +5 kg )
3@55kg ( +1 rep )
-Awesome. One rep shy of lifetime PR ( 4@55 ). Next week.

RDL:
8@95kg
8@95kg
8@95kg ( +2 reps )
-Very nice.

~~BB LUNGE:~~
Didn't do again, FFFFFUUUUU

BENCH PRESS:
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
5@67,5kg ( +2,5 kg )
15@55kg
-Very solid, should not be able to complete all reps with good form. Pleasantly shocked.

DEAD HANG PULLUPS:
9@BW
7@BW
7@BW
LAT PULLDOWN : 15@160lbs
-Same with last week. I am ok with this because 9reps and total 23 reps are both PR ties.

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
8@BW+90kg ( +5 kg)
-Easier than last time. Still hard.

vag · « **Reply #2901 on:** November 20, 2015, 09:35:49 am »

The bad news: Was a hectic week, extra work load with coinciding errands ( those bitches always attack in groups ). Was supposed to do some cardio on Tuesday, lift on Wednesday and full court bball Thursday but none of that happened.
The good news: Got access to an extra gym. Nothing special, small with no free weights. But it does have treadmills, bikes, DBs, and and a few machines. It is also ultra convenient to go. What does that mean? DAILY TRAINING BB!!!! Can finally add the missing links of cardio&core, plus some accessory stuff i might have been missing.
Gonna start easy for now, then i guess that in around 1 month ( which coincides with Xmas ) will reevaluate and build a new program.
Awesomeness!!!

vag · « **Reply #2902 on:** November 21, 2015, 12:34:09 pm »

21 November 2015

Bodyweight@session : ~87kg , oops, it is dropping
Soreness : none
Injuries/aches : none

HANG POWER CLEAN:
5@25kg
5@35kg
3@45kg
3@55kg
3@65kg ( +1 rep ) , lifetime 3RM

, lifetime predicted 1RM

-Awesomeness!!!

ATG PAUSED SQUAT:
5@85kg ( +2,5 kg ) , lifetime 5RM

, lifetime predicted 1RM

5@85kg ( +2,5 kg ) , ties both previous set PRs

4@85kg ( +2,5 kg ) , ( -1 rep )
MEBM SQUAT ( no pause ) : 18@70kg ( +2,5 kg ) , ( -2 reps )
-MEBM is also some kind of

, most i have done is 15@70kg / 20@67,5kg.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
9@20kg each hand
-I think i may have to go back to 18kg and add some depth.

SEATED REAR DELT FLY MACHINE:
12@80lbs
12@80lbs
12@80lbs
-Very strong.

DEAD HANG NEUTRAL GRIP PULLUPS:
10@BW ( +1 rep ) , lifetime

8@BW
6@BW
NEUTRAL GRIP LAT PULLDOWN: 15@150lbs
-Total reps

too.

SEATED PAUSED CALF RAISE:
15@60kg ( +2,5 kg )
14@60kg ( +2,5 kg ) , ( -1 rep )
13@60kg ( +2,5 kg ) , ( -2 reps )
-Missed a few reps, still very strong.

Raptor · « **Reply #2903 on:** November 21, 2015, 01:27:26 pm »

Ah, the spirit of Christmas is all over your previous post. Nice lit-up Christmas tree you have there!

vag · « **Reply #2904 on:** November 24, 2015, 05:02:46 am »

23 November 2015

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

PUSH-PRESS:
~~Was short on time, didn't do.~~

RDL:
8@95kg
8@95kg
8@95kg
-Nice.

BENCH PRESS:
5@70kg ( +2,5 kg )
4@70kg ( +2,5 kg ) , ( -1 rep )
4@70kg ( +2,5 kg ) , ( -1 rep )
15@55kg

DEAD HANG PULLUPS:
10@BW ( +1 rep ) ,

7@BW
6@BW ( -1 rep )
LAT PULLDOWN : 15@150lbs

PAUSED STANDING CALF RAISE ( 1:1:5 ):
8@BW+90kg
8@BW+90kg
8@BW+90kg

vag · « **Reply #2905 on:** November 24, 2015, 03:09:14 pm »

24 November 2015

7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.

DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).

Stretch quads, hamstrings, groin, calves.
-So much tightness.

adarqui · « **Reply #2906 on:** November 24, 2015, 04:28:44 pm »

Quote from: Raptor on November 21, 2015, 01:27:26 pm

Ah, the spirit of Christmas is all over your previous post. Nice lit-up Christmas tree you have there!

ha ya

Quote from: vag on November 24, 2015, 03:09:14 pm

24 November 2015

7 days vertical jump cure routine.
-Weak front plank ( 30s was almost fail ), weak BSS iso hold ( fail 60s, could only hold 45s each side ). All other easy.

DB SHRUG:
4x15@10kg each hand.
-DBs too light so did them paused ( 1s hold on top of each rep ).

Stretch quads, hamstrings, groin, calves.
-So much tightness.

one thing i miss doing is single leg side bridges, those really helped my knees. need to add them back.

have you ever tried the "LTMP" stuff (I forget), or more simply, just mixing in static stretching with lifting? I had some serious flexibility gains back when I did that.

pc

vag · « **Reply #2907 on:** November 25, 2015, 04:02:30 am »

Funny that you mention LTMP. After that post i did last Friday, about acquiring access to an extra gym and making daily training possible, i was thinking what to do to take full advantage of it. LTMP came to my mind and i was re-reading the thread this weekend. I will definitely come back at you about this in a month or so, want to make a new plan then.

maxent · « **Reply #2908 on:** November 25, 2015, 04:45:47 am »

Use paused reps in your squat warmups. A scheme I like is p135 of a set of 6. So pause rep 1, unpaused rep 2, and so on. This is a vid of my warmup today.

<a href="http://www.youtube.com/watch?v=1cEPXEv_MQ4" target="_blank">http://www.youtube.com/watch?v=1cEPXEv_MQ4</a>

i dont use any other mobility .. just warming up this way is plenty. my 2c.

vag · « **Reply #2909 on:** November 25, 2015, 08:57:17 am »

^That is interesting.
I do my share of paused reps though, and i do mix them with no-pause, just not in the same set. One of the two week days of squatting is 3x5 ATG paused, followed by 20RM not paused. Also all my warm-up sets are always paused.
As for LTMP, it is not the mobility that i am after, but a safe / effective / performance-oriented way to utilize high frequency. Mobility is an added benefit. Take a look in adarqui's blog posts about them if you haven't, interesting stuff said there:
www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/
www.adarq.org/performance-training-blog/length-tension-motor-pool-singles-sessions-(ltmp-singles)/

Adarq.org

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Author Topic: Age vs VO2max (Read 3303944 times)

LBSS

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vag

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