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Author Topic: Age vs VO2max  (Read 1604235 times)

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cowed77

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Re: vag's journal : Age vs Vertical
« Reply #585 on: August 18, 2010, 05:35:28 pm »
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haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #586 on: August 19, 2010, 04:22:37 am »
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Quote from: cowed77 on August 18, 2010, 05:35:28 pm
haha, very wrong there dude.

i like to read, but only for leisure and a rough idea. i dunno how to plan my programs at all, heck, before coming here i was doin a 5x5 type workout, and tried some tmuscle article for a month or so!

But that's exactly what i said... my first 'blog-post' was referring to athletes caught in standard schemes ( like your 5x5 ) and 2nd 'blog-post' was referring to seeing some articles and trying new methods ( like that tmuscle you mentioned ).
Anyway , 2nd post wasn't personal , i remember reading in your log what you just stated above , that you like to read but cant plan. Well many people are like that , then they just pick a routine and start it , and pretty soon after they discover another interesting article that has another routine , they jump to that and so on... That was my 'target group' for the previous post , not just you , so i generalized :D

Quote from: cowed77 on August 18, 2010, 05:35:28 pm
i only wanna get up there, cant wait for it to happen, and i'll do just abt anything to finally be able to dunk, but i leave all the planning to andrew haha! wouldnt know what to do without him man!

Well, personal coaching/training beats any article.
Its amazing that adaqui does that for all those people... I mean it takes so much time and effort , and he's not just making a workout template , he is doing it workout by workout , adjusting/regulating it etc , true personal training , word , respect!!!
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?

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #587 on: August 19, 2010, 10:52:03 am »
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hahaha then im exactly like what u said!

thank goodness i found this site here, after getting clowned on over at the tmuscle forums.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #588 on: August 19, 2010, 01:53:05 pm »
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19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog
« Last Edit: August 19, 2010, 01:54:37 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #589 on: August 19, 2010, 05:27:19 pm »
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Quote from: vag on August 19, 2010, 01:53:05 pm
19 August 2010

DOMS:
Hamstrings : 0/5
Calves : 1/5 , slight pain when deliberately contracted.
Glutes : 3/5 , medium pain in every contraction.
Quads : 5/5 , PAINNNNN , even the slightest leg movement causes serious pain , cant walk normaly , cant sit or stand without hands assistance.

Wanted to do upper body today but changed it to conditioning/recovery workout to hopefully get some blood flow.

-10 mins light jog

-5 mins rest

-10x80m 'sprints'
Was pushing as much as pain allowed me , times showed that this limit was 30-40%.
Was restarting every minute like always , this time it was ~30sec run / ~30 sec rest.

-5 mins rest

-10 mins light jog


i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #590 on: August 19, 2010, 06:12:29 pm »
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Quote from: adarqui on August 19, 2010, 05:27:19 pm
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #591 on: August 19, 2010, 06:43:09 pm »
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Quote from: vag on August 19, 2010, 06:12:29 pm
Quote from: adarqui on August 19, 2010, 05:27:19 pm
i've had that happen only a few times (extreme quad soreness). it's always after coming back from some kind of detraining.. funny how fast they adapt though after 1 session.

looks great overall, sure things can change a bit, but it is very solid from the get go.

on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #592 on: August 20, 2010, 10:05:24 am »
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Quote from: adarqui on August 19, 2010, 06:43:09 pm

looks great overall, sure things can change a bit, but it is very solid from the get go.


Hah , glad you liked , wasn't too hard to plan that anyway , its last year's workouts and your typical ratio example...
Its like an expanded and slightly improved version of last season's ( successful ) 13 weeks experiment.
KISS ( keep it simple stupid ) FTW! :D

Quote from: adarqui on August 19, 2010, 06:43:09 pm

on STIM, calves could be like 4x5 imo.. a little heavier than the 12's would be, but not going max of course to prevent any kind of strain..

peace!

Yes , i had that in mind as we talked about it earlier this year.
Problem is that in the specific machine that i do the calve raises , max load = ~370-400lbs , which is a load that i can easily do 12-15 reps in great form.
Ill probably switch to 4x5 one-leg-calf raises for the stim so i can get heavier load.
Hey , what about standing calve raises , are they worth doing? Id guess the standing ones are way better as its kinda more combound and natural movement...
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: vag's journal : Age vs Vertical
« Reply #593 on: August 20, 2010, 03:11:41 pm »
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20 August 2010

Weight@session : ~189
DOMS:
Calves : 0/5
Glutes : 1/5
Quads : 3,5/5 : much better , still hurting enough to affect my walking form but pain is much less.
Hamstrings : 3,5/5 , same with quads , WTF , they were 0/5 yesterday!

Upper Body Workout

BENCH PRESS:
4x6@121

WIDE GRIP LAT PULLDOWN:
4x6@132

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
4x6@88

EZ BAR STANDING BICEP CURLS:
3x10@55

TRICEPS PUSHDOWN ( ROPE ):
3x12@66

Nice and easy on everything , focus on perfect form/ROM.

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: vag's journal : Age vs Vertical
« Reply #594 on: August 21, 2010, 06:06:43 am »
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Updated:

-Forum's signature with current stats
-PR page ( 1st post of this journal )
-Age vs Vertical stats (2nd post of this journal )
-This year's ratio technique logging ( will appear on every lower body workout entry ).

 :headbang:
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #595 on: August 21, 2010, 06:24:32 am »
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Quote
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick.. :D
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vag

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Re: vag's journal : Age vs Vertical
« Reply #596 on: August 21, 2010, 11:58:10 am »
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Quote from: adarqui on August 21, 2010, 06:24:32 am
Quote
22 March 2010 : DLRVJ 32,5'' , no PR but i havent jumped above 32'' From June 2009 ( ! ) , BW ~187
19 April 2010 : SQUAT PR : 3x264 , MSEM , ~1min rest between reps , BW ~192
27 April 2010 : DLRVJ 33'' , PR tie.
20 May 2010 : SQUAT PR : 2x275 , MSEM , BW ~194.
6 June 2010 : DLRVJ 33'' , PR tie.
12 June 2010 : DLRVJ PR , 33,5''
15 June 2010 : SQUAT PR : 4x275 , normal set , BW ~198.
20 June 2010 : DLRVJ PR , 34''
25 June 2010 : SQUAT PR : 3x297 , normal set , BW ~196.
26 July 2010  : SVJ PR : 29'' , DLRVJ PR : 34,5'' , BW ~190

that is sick.. :D

Thanks man , that is even sicker :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg13355/#msg13355

:D
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?

nba8340

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Re: vag's journal : Age vs Vertical
« Reply #597 on: August 21, 2010, 04:55:31 pm »
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awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #598 on: August 21, 2010, 05:43:00 pm »
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Quote from: nba8340 on August 21, 2010, 04:55:31 pm
awesome stuff and the new vid is sick man

was curious the custom program you did by kelly, was that the individualized service thing he offers on his site where it's like 150 first month and 50 every month thereafter, or just somethign he wrote up for as a favor based on how you did a lot of vjb and such

also, how would you evaluate all the stuff that you have done by kelly as well as by adarqui, and how would you compare the two?

Thanks man , i appreciate it!

The custom stuff was nothing too fancy , it like you said , ive been doing the VJB and his ultimate split and mailing with him for like 2 years by then so he just helped me plan it.

It was based on this article:
http://www.higher-faster-sports.com/templates.html
And a few Kelly's modifications, nothing fancy at all , just a basic template trying to implement in it some other principles Kelly things high off , like the "money set" method and the glute-oriented lifting.

I cant really compare Andrew and Kelly, to be honest i dont even want to.
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...
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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #599 on: August 21, 2010, 08:25:45 pm »
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Quote from: vag
I need to say though that i highly appreciate the help i've had from both and that i have ultimate respect for their personalities beyond their S&C substance, i consider them more like 'friends' or 'training buddies' than 'coaches' if that makes any sense...

thanks man! yup, I like to form friendships with people rather than just tell people what to do etc.. definitely have formed alot of 'online friends' over the years, and i don't consider them/u etc  to be anything less than a real friend.

 :highfive:

peace man
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