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Author Topic: Age vs VO2max  (Read 1601320 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #615 on: August 30, 2010, 07:50:52 pm »
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Quote
SQUATS:
1x6@165 , ( +22 lbs )
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@220 , ( +11 lbs )
165 ATG , 187 parallel , 209 & 220 parallel box squats.
I can lift heavier loads in deeper ROM in box squats than 1/2 squats , should i stick with them or is the eccentric/concentric switch of free squats too important?

i think there's more transfer from free squatting because of the ECC -> ISO -> CON, i'd go free-squat route.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #616 on: September 01, 2010, 01:28:46 pm »
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1 September 2010

Basketball training.

Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!
Bball practice was nice , tons of sweat and sprints and all , overall quite happy with my current bball endurance status.
Tried many jumps but they were all submax , too sore to jump max. Most jumps ~30'' , got a few 10'6'' touches ( 31'' ).
Next 2 lower body workouts = explosive : stim , so the next 2 Wednesdays ( bball training day ) i expect some serious bounce up on vert...
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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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #617 on: September 01, 2010, 01:37:35 pm »
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i forgot u were a baller vag  lol  ball shud get bf down and u may surprise urself with sum nice jumps     i actually jump ok after basketball games   i havent attemped it after a practice though  too tiring probly
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vag

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Re: vag's journal : Age vs Vertical
« Reply #618 on: September 01, 2010, 02:03:35 pm »
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Quote from: zginphil on September 01, 2010, 01:37:35 pm
i forgot u were a baller vag  lol  ball shud get bf down and u may surprise urself with sum nice jumps     i actually jump ok after basketball games   i havent attemped it after a practice though  too tiring probly

Well i dont play much , 1 or 2 times a week. Surely a great workout though...
Yes , you get some surprise jumps in bball. Sometimes its the floor that's too bouncy/gripy , some other times you lose yourself jumping for a rebound etc...
Today it was about soreness though , my quads hurt even walking so i couldnt get even close to max...
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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 #619 on: September 02, 2010, 03:28:15 pm »
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2 September 2010

-7 Days Vertical Jump Cure routine.
-My usual lower body stretch routine.
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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?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #620 on: September 02, 2010, 03:59:13 pm »
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Quote from: vag on September 01, 2010, 01:28:46 pm
Injuries/aches: none
Soreness:
Quads : 3,5/5
Glutes : 3/5
Hamstrings: 2/5
Calves : 1/5

3d week that i get very sore , damn!


Looks like the age half of the equation is catching up to you  ;D
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vag

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Re: vag's journal : Age vs Vertical
« Reply #621 on: September 03, 2010, 04:07:19 am »
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Quote from: LBSS on September 02, 2010, 03:59:13 pm

Looks like the age half of the equation is catching up to you  ;D

Oh shit , could that be true???  :o  :o  :o

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P  :headbang:

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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 #622 on: September 03, 2010, 04:54:50 am »
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Quote from: vag on September 03, 2010, 04:07:19 am
Quote from: LBSS on September 02, 2010, 03:59:13 pm

Looks like the age half of the equation is catching up to you  ;D

Oh shit , could that be true???  :o  :o  :o

Nahhhh... We'll still be here in 10 years , ill be chasing 50'' at 50 years old :P  :headbang:



lol ya we'll be old farts chasing 50" rvj's.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #623 on: September 03, 2010, 03:08:41 pm »
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3 September 2010

Weight@session : ~191,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x6@121
1x6@132
1x6@143 ( +11lbs )
1x6@132

INCLINE BENCH CHEST DB FLY:
1x10@24 each hand , ( +2 reps )
1x10@28 each hand , ( +2 reps )
1x10@35 each hand , ( +2 reps )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( +11lbs )
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@154

SEATED ROW:
1x8@132 , ( +22lbs )
1x8@143 , ( +22lbs )
1x8@154 , ( +22lbs )


SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@99 , ( +11lbs )
1x6@110 , ( +11lbs )
1x6@121
1x6@121 ( +11lbs )

EZ BAR STANDING BICEP CURLS:
1x10@55
1x10@66
1x10@77 , ( +2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +33lbs )
1x12@88 , ( +33lbs )
1x12@99 , ( +22lbs )

Good workout , impressive improvements , strength is catching up!
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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 #624 on: September 06, 2010, 02:59:27 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


6 September 2010

PHASE 1 - Cycle 1 - Explosive Workout

Bodyweight@session : ~191,5
Injuries/aches : none
Soreness : none

REA SQUATS:
3x3@121

MSEM SQUATS:
8x1@165
Eccentric speed normal , transition and concentric as explosive as possible , rest between reps ~20sec

Pause BSS:
1x5@132
1x5@154
1x5@176

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154

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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 #625 on: September 06, 2010, 08:15:03 pm »
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nice man, how long you pausing on paused-BSS?

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vag

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Re: vag's journal : Age vs Vertical
« Reply #626 on: September 07, 2010, 03:45:10 am »
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Quote from: adarqui on September 06, 2010, 08:15:03 pm
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.
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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 #627 on: September 07, 2010, 04:49:03 am »
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Quote from: vag on September 07, 2010, 03:45:10 am
Quote from: adarqui on September 06, 2010, 08:15:03 pm
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!
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n00bEM

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Re: vag's journal : Age vs Vertical
« Reply #628 on: September 07, 2010, 06:04:29 am »
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Quote from: adarqui on September 07, 2010, 04:49:03 am
Quote from: vag on September 07, 2010, 03:45:10 am
Quote from: adarqui on September 06, 2010, 08:15:03 pm
nice man, how long you pausing on paused-BSS?


Somewhere between 1 and 2 seconds, Tempo was like 2-2-1.

nice nice!

x2 I haven't tried pausing at the bottom of heavy BB BSS but that seems pretty strong to me. Good stuff man.
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ESav15

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Re: vag's journal : Age vs Vertical
« Reply #629 on: September 07, 2010, 11:15:43 am »
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having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.
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