Author Topic: Age vs VO2max (Read 1602851 times)

vag · « **Reply #3405 on:** October 16, 2017, 05:02:35 am »

Think of adding some volume. Feel small, apetite feels like opening up like it always does when winter is coming ( man, why did you say that, we had forgotten we need to wait 1,5 year for next GOT season! ), i could use just a little more hypertrophy stimulus. But i like this ramping up to ~5RM i am doing, a lot. Might add a drop-set / high-rep finisher / however you wanna call it.

vag · « **Reply #3406 on:** October 18, 2017, 05:50:09 am »

17 October 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg ( +1 rep )
-60 super smooth now. 65 nice too, 1 rep shy of all time PR.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg ( +2,5 kg )
4@85kg
10@60kg ( extra set )
-Top set smoother. Could grind a 5th rep but saved if for the finisher introduction. Not so good, expected ~13 , not bad either.

BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
13@50kg ( extra set )
-Very nice. Top sets more solid, finisher good too.

DEAD-HANG PULLUPS:
6@BW+5kg
5@BW+10kg
3@BW+15kg
10@BW
8@BW
-Swithced to weighted. Gonna do them like that , 3 ramping weighted sets then two BW finishers. Feels more aligned to the overall scheme too.
15kg was too heavy but i'll keep it, whenever i get 5 at that third set i will be upping, till then the previous sets loads stay the same in AMRAP fashion.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Should have upped.

vag · « **Reply #3407 on:** October 20, 2017, 05:25:50 am »

19 October 2017

Bodyweight@session : ???
Soreness : some chest, lats, abductors, glutes calves and quads. high-rep finishers work lol
Injuries/aches : none

1½ hours full court basketball.
Better. Very strong for my weight & standards, i feel i am pushing people around like when i am in the high 80s BW. Kinda fast. Good vert, i see intimidation again in the opponents, they fear my block, i love that feeling.
But fitness is still mediocre so it is destroying my game. I gotta preserve all the time, skip plays etc. Well, can't expect anything better, i haven't run at all since forever, fitness won't improve by just planning stuff and never realizing them, i gotta run or live with being unfit, that's all to it.

vag · « **Reply #3408 on:** October 23, 2017, 06:41:08 am »

21 October 2017

Bodyweight@session : ~85kg , short after lunch
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@50kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
-Very good, smoth, fast, solid!

HALF SQUAT:
5@65kg
5@75kg
5@85kg
5@95kg
5@105kg
-Same loads with last week that i added 5kg in every set. Very good here too.

DIPS:
10@BW
7@@BW+5kg
5@BW+10kg
4@BW+15kg
12@BW ( Season best )
-Very good.

DEAD-HANG CHINUPS:
10@BW , ties

6@BW+5kg
4@BW+10kg
3@BW+15kg
9@BW
-Weighted sets were all a bit harder than i wanted. Maybe i burned out PRing at first unweighted set.
On another note, OAC is sooo far away! Adding ~17% of my BW made 3 reps pretty hard. I gotta get to 100% plus the movement balance deficit. Most probably impossible.

PAUSED SEATED CALF RAISE MACHINE:
12@BW+62,5kg ( +2,5 kg )
12@BW+62,5kg ( +2,5 kg )
12@BW+62,5kg ( +2,5 kg )
-Very nice.

LBSS · « **Reply #3409 on:** October 23, 2017, 07:29:33 am »

as adarq goes, so (slowly) do we all: adarq.org run squad, assemble!

adarqui · « **Reply #3410 on:** October 23, 2017, 02:58:19 pm »

Quote from: LBSS on October 23, 2017, 07:29:33 am

as adarq goes, so (slowly) do we all: adarq.org run squad, assemble!

seems like the adarq.org run squad is slowly forming, like you said.. bit by bit, until we're assembling a full fledged racing team.

running has like no barrier to entry .. which is cool. dunking (on 10' rims) has such an insane barrier to entry hah. so very different.

vag · « **Reply #3411 on:** October 25, 2017, 09:48:13 am »

^I really want to! But currently it is too hard to find the time slot for it. Or , if you prefer, to be perfectly honest, hard to dedicate even more of my precious free time for this. Training is already #1 free time consumer by far, but can't make it exclusive. I could sacrifice a weight lifting day, but i love weights. I could run before/after weights. Or late night. Morning is out of the question, i am not that type. I'll think of something.

24 October 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg
-Third rep @65 looks too hard. But i feel i can maybe do a PR single @70 next time.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg ( +1 rep )
14@60kg ( +4 reps )
-Nice progress.

BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
15@50kg ( +2 reps )
-Ready to up top set now.

DEAD-HANG PULLUPS:
10@BW
6@BW+5kg
5@BW+10kg
4@BW+15kg ( +1 rep )
8@BW
-Hard, was already about 1 hour in, body kinda gave up. Got one extra rep though where I least expected it, at the 15kg set, nice.

PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Nice.

vag · « **Reply #3412 on:** October 27, 2017, 06:44:42 am »

25 October 2017

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

HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
2@42,5kg ( -1 rep )
-Weak.

RDL:
8@65kg
8@75kg
8@85kg
-Easy, good for much more.

DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
-Easy, good for more here too.

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs

Another 3 weeks that i haven't done this workout so same loads again.
Snatches felt off but RDL and lunge were diesel.
Beach stuff was strong too, could have heavier but did the same with last time in ultra solid controlled form so maybe even better.

vag · « **Reply #3413 on:** November 02, 2017, 02:11:31 pm »

Too much work, a couple of national off days, more derail, FML. Trying to save what i can. Good thing is that getting 2 workouts a week feels a failure.

1 November 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
2@65kg
-Little rusty but powerful.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
~~14@60kg~~
-Good.

BENCH PRESS:
12@50kg
12@50kg
12@50kg

DEAD-HANG PULLUPS:
9@BW
8@BW
7@BW

PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-Strong.

Short on time, had to modify bench and pullups. Overall ok.

vag · « **Reply #3414 on:** November 03, 2017, 02:51:21 pm »

2 November 2017

Bodyweight@session : ???
Soreness : some chest, lats, quads, abductors, glutes calves and quads.
Injuries/aches : none

1½ hours full court basketball.
Nothing interesting to report. Was sore from lifting. Was rusty too. Felt strong but not explosive. Fitness was ok but i was playing quite 'reserved', skipped many plays.

vag · « **Reply #3415 on:** November 06, 2017, 07:57:33 am »

4 November 2017

Bodyweight@session : ~85,5kg , carbed up, not by plan, just happened
Soreness : none
Injuries/aches : none

PUSH-PRESS:
5@20kg
5@40kg
3@45kg
3@50kg
3@55kg ( +2,5 kg )
-Awesome, 50kg actually light!

HALF SQUAT:
5@70kg ( +5 kg )
5@80kg ( +5 kg )
5@90kg ( +5 kg )
5@100kg ( +5 kg )
5@110kg ( +5 kg )
-Heavier, deeper, faster, smoother. Awesome!

DIPS:
12@BW ( +2 reps )
8@BW+5kg ( +1 rep )
5@BW+10kg
4@BW+15kg
12@BW
-Very good.

DEAD-HANG CHINUPS:
11@BW ,

6@BW+5kg
5@BW+10kg ( +1 rep )
4@BW+15kg ( +1 rep )
8@BW ( -1 rep )
-Awesomeness!

PAUSED SEATED CALF RAISE MACHINE:
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
12@65kg ( +2,5 kg )
-Very strong here too.

It seems that rich carb dinner + good sleep + rich carb lunch + noon nap + triple espresso = PED. I'll take it!

vag · « **Reply #3416 on:** November 07, 2017, 04:31:40 am »

6 November 2017

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

HANG POWER CLEAN:
5@20kg
5@40kg
3@50kg
3@60kg
0@70kg ( failed PR attempt )
2@65kg
-Very good. 60kg felt light so went for the PR. Failed it, not very close either.

ATG SQUAT:
10@20kg
5@40kg
5@60kg
5@75kg
5@85kg
15@60kg ( +1 rep )
-Best squat session this year. Very solid/tight.

~~BENCH PRESS:~~

~~DEAD-HANG PULLUPS:~~

PAUSED STANDING CALF RAISE MACHINE:
12@BW+85kg
12@BW+85kg
12@BW+85kg
-More strict pauses. Strong.

So i was short on time again and had to cut this workout in half. Skipped bench and pulls, will try to do them today.
One good thought was, make this permanent. Workout was getting too long after the high-rep-finishers addition anyway. That way I might add a couple of sets or exercises too, be able to do something extra like core or cardio, plus I am adding a training day, more stimulus, more results. But i am not sure i can be consistent with that, it adds up to 4 gym days a week. Id like it though. Lets see...

vag · « **Reply #3417 on:** November 08, 2017, 06:01:18 am »

7 November 2017

Bodyweight@session : measured but forgot lol
Soreness : some quads glutes and abductors
Injuries/aches : none

BENCH PRESS:
10@20kg
8@40kg
5@52,5kg
5@62,kg
5@67,5kg
18@50kg ( +3 reps )
-Nice. Should have done 70 for top set.

INCLINE DB PRESS: ( new exercise )
12@16kg each hand
12@16kg each hand
12@16kg each hand

DEAD-HANG PULLUPS:
11@BW ( +1 rep ) , ties

7@BW+5kg ( +1 rep )
4@BW+10kg ( -1 rep )
4@BW+15kg
8@BW
-Nice

BENT DB ROW: ( new exercise )
12 each hand @20kg
12 each hand @20kg
12 each hand @20kg

vag · « **Reply #3418 on:** November 09, 2017, 08:23:20 am »

8 November 2017

Bodyweight@session : ~85kg
Soreness : mostly chest and lats, some quads hamstrings and glutes.
Injuries/aches : none

HANG POWER SNATCH:
5@20kg
5@30kg
3@35kg
3@40kg
3@42,5kg ( +1 rep )

RDL:
8@65kg
8@75kg
8@85kg

DB LUNGES:
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand
6 each leg @ 16kg each hand

SEATED NEUTRAL GRIP DB OHP:
12@16kg each hand
12@16kg each hand
12@16kg each hand

BICEPS Z-BAR CURL:
12@25kg
12@25kg
12@25kg

TRICEPS PUSH DOWN:
12@130lbs
12@130lbs
12@130lbs

Another 2 weeks since i did this workout, so i used the same loads yet again. Everything was fairly easy though so that's good.

vag · « **Reply #3419 on:** November 10, 2017, 05:29:06 am »

9 November 2017

Bodyweight@session : ???
Soreness : chest , glutes, traps, all minor
Injuries/aches : none

1½ hours full court basketball.
Best/most enjoyable bball session this season. Feeling very strong, taking body contacts like a boss. Somewhat faster. Couple of good jumps. Somewhat fitter, skipping much less plays.
Still long way to go to a level that i would be content with, but happy with the improvement(s).

Also, 4 workouts in a the last 4 days / 5 in the last 6 days. Woke up literally wrecked hahaha, but i love it.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602851 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical