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Author Topic: Age vs VO2max  (Read 1601985 times)

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vag

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Re: Age vs Vertical
« Reply #3300 on: February 22, 2017, 06:32:05 am »
+1
No special sore spot to mention. The whole legs get wrecked, because you are up and down and push for what, 4-5 hours? The volume is insane. And the load is not just BW either, when braking from speeds like 80-90kmh, you need to really push them skis hard against the snow. Besides this, i did a lot of technique training skiing this time, so i had to be aware of body posture all the time, this causes extra soreness, like in every other sport when doing exercises with ultra strict form. E.g. i got very sore anterior deltoids from actively trying to have the hands out and in front in the turns. Core was fine, back gets more load from all this bend and rise. Calves get a huge overload too from all this pushing against the snow. Most of all the load overall goes to the quads of course, but i was pretty fine there.
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 #3301 on: February 24, 2017, 06:01:30 am »
0
23 February 2017

Bodyweight@session : ~84,25kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
5@70kg ( -1 reps )
5@70kg ( -1 reps )
5@70kg ( -1 reps )

BENCH PRESS:
5@60kg ( -2,5 kg ) , ( -3 reps )
5@60kg ( -2,5 kg ) , ( -3 reps )
5@60kg ( -2,5 kg ) , ( -2 reps )

DEAD-HANG PULLUPS:
7@BW ( -1 rep )
7@BW
7@BW

PAUSED STANDING CALF RAISE MACHINE:
12@BW+60kg ( +5 kg ) , ( -3 reps )
12@BW+60kg ( +5 kg ) , ( -3 reps )
12@BW+60kg ( +5 kg ) , ( -3 reps )

-Nice and easy get back at it session. Stronger than expected, felt more like a de-load workout, could/should have pushed it more.
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 #3302 on: February 25, 2017, 02:33:16 pm »
+1
25 February 2017

Bodyweight@session : ~85,5kg
Soreness : quads, hamstrings, glutes, calves, chest, lats, all minor though
Injuries/aches : none

RDL:
8@80kg ( -5 kg )
8@80kg ( -5 kg )
8@80kg ( -5 kg )

DIPS:
8@BW
8@BW
7@BW

DEAD HANG CHINUPS:
8@BW
7@BW ( -1 rep )
7@BW

PAUSED SEATED CALF RAISE MACHINE:
15@60kg ( +3 reps )
15@60kg ( +3 reps )
15@60kg ( +3 reps )

SLANT BENCH LEG RAISES:
15@BW
15@BW

45° BACK EXTENSIONS:
15@BW
15@BW

-Getting back at it week went great, ready to hit previous numbers right away. Let's do 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 #3303 on: March 01, 2017, 04:54:00 am »
+1
28 February 2017

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

ATG PAUSED SQUAT:
6@70kg ( +1 rep )
6@70kg ( +1 rep )
6@70kg ( +1 rep )
-3x6@70 ties season best for ATG paused squat.

BENCH PRESS:
8@60kg ( +3 reps )
8@60kg ( +3 reps )
8@60kg ( +3 reps )
-Decided to stay@60. I kept failing to hit 3x8@62,5 before break, with some occasional ROM cheating too, needed a step back. Awesome solid form/ROM, very nice.

DEAD-HANG PULLUPS:
8@BW ( +1 rep )
7@BW
7@BW
-Could have grinded a 9th to tie season best at first set. Angry i didn't!

PAUSED STANDING CALF RAISE MACHINE:
15@BW+60kg ( +3 reps )
15@BW+60kg ( +3 reps )
14@BW+60kg ( +2 reps )
-Failed a rep. Still, 15-15-14@60 is season best.
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 #3304 on: March 02, 2017, 03:58:26 am »
+1
1 March 2017

Bodyweight@session : ~84,5kg
Soreness : quads calves chest lats, all minor
Injuries/aches : none

RDL:
8@80kg
8@82,5kg ( +2,5 kg )
7@85kg ( +5 kg ) ,  ( -1 rep )
-Switched to hook grip after discussion in Joes journal. Felt kinda awkward, too much stress on thumb at top set, missed a rep. Will stick with it though.

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand ( -2 kg per hand )
12@16kg each hand ( -2 kg per hand ) , ( +1 rep )
12@16kg each hand ( -2 kg per hand ) , ( +2 reps )

BICEPS Z-BAR CURL:
12@30kg
11@30kg  ( -1 rep )
9@30kg ( -1 rep )

TRICEPS PUSH DOWN:
12@130lbs ( -10 lbs )
12@130lbs ( -10 lbs )
12@130lbs ( -10 lbs )  ( +1 rep )

DB SHRUGS:
Forgot them , FFFUUUUUU

SLANT BENCH LEG RAISES:
15@BW
15@BW
15@BW ( extra set )

RDL was strong, would have easily topped season best 3x8@85 if i used mixed grip. Arms i haven't done for about a month so took a step back.
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 #3305 on: March 06, 2017, 06:48:41 am »
+2
4 March 2017

Bodyweight@session : ~85,25kg
Soreness : none
Injuries/aches : none

SQUAT:
8@20kg
6@40kg
5@60kg
3@70kg
3@80kg
2@90kg ( -2,5 kg ) ,  ( -1 rep )
15@60kg ( +5 kg ) , ( -5 reps )
-90kg was heavier than i would have wanted. Haven't done a 3RM set for about a month though, so i guess it wass normal. Drop-set was diesel.

DIPS:
9@BW ( +1 rep )
8@BW
8@BW ( +1 rep )
-Strong.

DEAD HANG CHINUPS:
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Strong.

PAUSED SEATED CALF RAISE MACHINE:
15@60kg
15@60kg
15@60kg
-Strong.

45° BACK EXTENSIONS:
-Run out of time, skipped  >:(
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 #3306 on: March 09, 2017, 03:37:41 pm »
+3
9 March 2017

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

ATG PAUSED SQUAT:
8@70kg ( +2 reps )
7@70kg ( +1 rep )
6@70kg
-Season best!

BENCH PRESS:
8@60kg
8@60kg
8@60kg
-Easy, should have upped.

DEAD-HANG PULLUPS:
10@BW ( +2 reps ) , ties  :personal-record:
7@BW
7@BW
-Yessss, a PR after a long time.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg ( +5 kg )
13@BW+65kg ( +5 kg ) , ( -2 reps )
12@BW+65kg ( +5 kg ) , ( -2 reps )
-Strong but reached limit strength.

Had another work&life attack. Luckily it didn't last long enough to detrain me , but worked more as a good break so i bounced back stronger, 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 #3307 on: March 13, 2017, 07:59:48 am »
+1
11 March 2017

Bodyweight@session : ~84,75kg
Soreness : none
Injuries/aches : none

RDL:
8@85kg ( +5 kg )
8@85kg ( +2,5 kg )
7@85kg
-Hook grip going better but still not there, thumb is still too much stressed. I will stay at this load until i adopt perfectly, then advance.

DIPS:
10@BW ( +1 rep )
10@BW ( +1 rep )
9@BW ( +1 rep )
-Very strong.

DEAD HANG CHINUPS:
10@BW ( +1 rep ) , ties  :personal-record:
9@BW ( +1 rep )
8@BW ( +1 rep )
-This is also 3-set-total-reps  :personal-record: , very strong.

PAUSED SEATED CALF RAISE MACHINE:
15@65kg ( +5 kg )
14@65kg ( +5 kg ) , ( -1 rep )
13@65kg ( +5 kg ) , ( -2 reps )
-Strong, reached limit strength.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

Another good day!
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?

Joe

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Re: Age vs Vertical
« Reply #3308 on: March 13, 2017, 12:06:27 pm »
+1
I did some reading the other day and people seem in general not to like hook grip for higher rep things (i.e. it's good for upping 1RM grip strength/for things where you reset between reps), so it might not be optimal on RDLs. Sorry for the back on forth on this!
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vag

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Re: Age vs Vertical
« Reply #3309 on: March 14, 2017, 04:11:23 am »
+1
Hey no worries, the more information, the better. Still torn, i've been told in the past that i look weird when using over-under grip and weights get heavy-ish, there is no symmetry, i both rotate and sink. I think i'll give the hook grip some more time. I see it as a good aid for hang powercleans ( which i want to incorporate again soon ), building a confident and strong hook grip will definitely help them too. If stress on thumb does not diminish, i will stop them and use them for low-rep (R)DLing only...
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 #3310 on: March 14, 2017, 04:42:07 am »
0
Everything I've seen lately is double overhand till failure then either hook or straps. Funny reading that stuff then seeing all the top strength guys pulling mixed anyway.
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vag

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Re: Age vs Vertical
« Reply #3311 on: March 15, 2017, 07:15:59 am »
+3
14 March 2017

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

ATG PAUSED SQUAT:
8@70kg
8@70kg ( +1 rep )
8@70kg ( +2 reps )
-Season best! Also i dare to call it volume-weight all time :personal-record: , best performance ever is 3x5@90 with a little ROM compromise to stay in the cage, those were legit ATG outside the cage.

BENCH PRESS:
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg )
-Nice. Season best! Next time switching to 3x5 heavier + 15-20RM finisher.

DEAD-HANG PULLUPS:
6@BW+5kg ( +5 kg ) , ( -4 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
5@BW+5kg ( +5 kg ) , ( -2 reps )
10@BW ( +2 reps ) , ties  :personal-record:
-Welcome back weighted pullups. Delighted at PR tie for unweighted at the end.

PAUSED STANDING CALF RAISE MACHINE:
15@BW+65kg
15@BW+65kg ( +2 reps )
13@BW+65kg ( +1 rep )

Great progress everywhere lately, loving 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?

FP

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Re: Age vs Vertical
« Reply #3312 on: March 15, 2017, 03:24:55 pm »
0
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.
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LBSS

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Re: Age vs Vertical
« Reply #3313 on: March 16, 2017, 12:31:52 am »
0
Quote from: Final Phenom on March 15, 2017, 03:24:55 pm
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.

never seen a better way than this.
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vag

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Re: Age vs Vertical
« Reply #3314 on: March 16, 2017, 05:32:12 am »
0
Belt+chain is what i use too and feels great, i have only gone up to 20kg though, but it still did feel great. Also, I had to use DBs ( 'hold' with legs ) a few times in the past and it felt horrible.
I guess vest would be cool too but i have no personal experience to share.
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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