Author Topic: Age vs VO2max (Read 1604278 times)

LBSS · « **Reply #630 on:** September 07, 2010, 11:27:03 am »

Quote from: ESav15 on September 07, 2010, 11:15:43 am

having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.

Especially given where his actual squats are. Brain explosion.

Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.

vag · « **Reply #631 on:** September 07, 2010, 11:55:12 am »

Quote from: n00bEM on September 07, 2010, 06:04:29 am

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.

Quote from: LBSS on September 07, 2010, 11:27:03 am

Quote from: ESav15 on September 07, 2010, 11:15:43 am
having been myself deeply in love with the BSS, my mind is shattered each and every time I read this man's log.

Especially given where his actual squats are. Brain explosion.

Vag, I think you must be the greatest BSS'er, relative to squat strength, of all time.

Thanks everyone!

As for the squat-BSS ratio , there are a few important details:
- BSS are done on a smith machine , squats are free.
- Smith machine has a 44lbs olympic bar with rotating ends , squat rack has a thin 33lbs bar.
- Squat rack has no pins in case of failure , so that negatively affects my squat too.

"G.O.A.T." status ? easy tiger! LOL

vag · « **Reply #632 on:** September 07, 2010, 01:25:19 pm »

7 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW!

- 15 mins light jog

- 3 mins rest

-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.

- 3 mins rest

C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.

Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115

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

adarqui · « **Reply #633 on:** September 07, 2010, 10:54:02 pm »

Quote from: vag on September 07, 2010, 01:25:19 pm

7 September 2010

Conditioning/recovery workout:

- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW!

ya man, paused unilaterals are very good at destroying the glutes, i love them.

Quote

- 15 mins light jog

- 3 mins rest

-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.

- 3 mins rest

C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.

nice complex!@$!

Quote

Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115

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

interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

peace man!

vag · « **Reply #634 on:** September 08, 2010, 01:33:05 pm »

8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!

Kellyb · « **Reply #635 on:** September 08, 2010, 04:13:29 pm »

Quote

interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

adarqui · « **Reply #636 on:** September 08, 2010, 04:25:33 pm »

Quote from: vag on September 08, 2010, 01:33:05 pm

8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!

nice! how many games you play?

adarqui · « **Reply #637 on:** September 08, 2010, 04:26:36 pm »

Quote from: Kellyb on September 08, 2010, 04:13:29 pm

Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.

LBSS · « **Reply #638 on:** September 08, 2010, 05:30:18 pm »

Quote from: adarqui on September 08, 2010, 04:26:36 pm

Quote from: Kellyb on September 08, 2010, 04:13:29 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.

Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.

adarqui · « **Reply #639 on:** September 08, 2010, 11:23:22 pm »

Quote from: LBSS on September 08, 2010, 05:30:18 pm

Quote from: adarqui on September 08, 2010, 04:26:36 pm
Quote from: Kellyb on September 08, 2010, 04:13:29 pm
Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

haha nice.. you ever puke during training? I sort of puked once, but I had basically eaten a massive lunch then performed some seriously high rep squatting, came up a bit.. other than that, never puked.

Once, during college, I ate a grilled cheese and a bunch of curly fries immediately before practice. Practice then started (after warm ups) with suicides. Up came the grilled cheese and curly fries. Lesson learned.

nice, i love curly fries.

vag · « **Reply #640 on:** September 09, 2010, 03:28:49 am »

Quote from: Kellyb on September 08, 2010, 04:13:29 pm

Quote
interesting info, i need to get a battery for my heart rate monitor.. it's interesting how tiring MR tuck's are.. i mean, they really kill everyone.. i feel more tired doing 10-15 MAX tuck jumps than if i did a 60-80 yard sprint etc.. so your data seems to fit how I feel also.

hahaha. good point. When I was in high school me and a friend of mine both bought a pair of strength shoes and did plyos in them. I remember the workouts called for a TON of tuck jumps, like 4 sets of 20. The first workout I nearly passed out doing them and he lost his lunch.

LOL , yes , doing tuck jumps i remembered the Air Alert days , 4x20 got nothing on air alert !

Quote from: adarqui on September 08, 2010, 04:25:33 pm

Quote from: vag on September 08, 2010, 01:33:05 pm

8 September 2010

Basketball training

Aches/injuries : right hip bugging a bit , 1/5
Soreness: Glutes , quads and abductors , 2/5

Training went good , had good breaths and also had that "pop" , got some blocks and steals that i usually don't make because i delay from thinking to doing. "pop" = no lag between think and do.
Did only 1 rim jump at the end , exhausted , all leg muscles burning , also was awfully hot and lost tons of sweat. I got 10'6'' ( 31'' ) off 1 step , good shit!

nice! how many games you play?

For now its practice every Wednesday. When the league starts ( mid October ) it goes like 1 game/week and no practice when playing home and 1 game + 1 practice/week when playing away.

vag · « **Reply #641 on:** September 09, 2010, 03:33:18 pm »

9 September 2010

Weight@session : ~193,5
Injuries/aches/soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121 , ( +2 reps )
1x8@132 , ( +2 reps )
1x6@143
1x6@143 , ( +11lbs )

INCLINE BENCH CHEST DB FLYS:
1x10@28 each hand , ( +4 lbs )
1x10@35 each hand , ( +7 lbs )
1x10@39 each hand , ( +4 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@143 , ( -11lbs )
1x6@154
1x6@176 , ( +11lbs )
1x6@165 , ( +11lbs )

SEATED ROWS:
1x8@132 , ( +22lbs )
1x8@154 , ( +11lbs )
1x8@165 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( +11lbs )
1x6@121 , ( +11lbs )
1x6@132 , ( +11lbs )
1x6@121

EZ BAR STANDING BICEP CURLS:
1x10@66 , ( +11lbs )
1x10@77 , ( +11lbs )
1x8@88 , ( +11lbs ) , ( -2 reps )

TRICEPS PUSHDOWN ( ROPE ):
1x12@77 , ( -11lbs )
1x12@88
1x12@110 , ( +11lbs ) , ( -2 reps )

Great progress again!

vag · « **Reply #642 on:** September 11, 2010, 11:41:33 am »

THE RATIO TECHNIQUE BIG EXPERIMENT:

BLUE = current
RED = pending
GREEN = done

11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check! $:-\$
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises

adarqui · « **Reply #643 on:** September 11, 2010, 10:23:24 pm »

Quote from: vag on September 11, 2010, 11:41:33 am

THE RATIO TECHNIQUE BIG EXPERIMENT:

BLUE = current
RED = pending
GREEN = done

11 September 2010

PHASE 1 - Cycle 1 - Stim Workout

Bodyweight@session : forgot to check! $:-\$
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
4x1 : 220 - 220 - 231 - 231
4x1 : 242 - 242 - 264 - 264
All half squats. I think what's reducing my ROM is not strength but the hip pain. When i try to switch eccentric to concentric it really hurts. Its all fine , ill keep up with those heavy halfs.
Another very interesting note is that im significantly stronger than i thought at half squats. 264 was the same hard ( or the same easy ) with 220 Trying to gain a couple of inches of depth isn't worth the load loss IMO , will try to see how heavier i can go on halfs...

MSEM BSS ( rest between reps ~20sec , rest between sets ~3'' )
3x1@198
3x1@242
Mind blown!!!
242 was damn sweet , but what was insane was the 198 set , they felt so light , bar was flying up , those were actually explosive lifts!

SINGLE LEG STANDING CALVE RAISES:
1x5@44
1x5@88
1x5@132
1x4,5@176
Failed last rep with left leg! Finally , managed to go to failure on calf raises!
SL 176 would equal to ~540 normal DL calf raises

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

vag · « **Reply #644 on:** September 12, 2010, 02:55:32 am »

Quote from: adarqui on September 11, 2010, 10:23:24 pm

nice session man, gettin` diesel again!!! and yup i agree about the squat ROM.. you're getting your "deep work" from BSS so, half squat will be more than enough to keep those gains coming.. hip pain sucks, definitely not worth it to push through it and end up doing some serious long term damage.. i've been going deep lately on my VERY LIGHT squat singles, so you could still go deep maybe on say 135 or 185 lb or something, possibly.. then switch to half as you get heavier..

Thanks man! Yes , my thoughts too , the deep heavy BSS kills everything , i was thinking like it's turning around , BSS are becoming my main strength exercise and half squats are more jump-specific/assistance. Crazy!
As for the deep lights , that's what im doing already , all warmup sets are ATG , hip doesnt bug until ~200lbs because there is not much weight to stabilise , i keep going down until ATG. ATG squats are fine , it is the parallel ones that kill me.

Quote from: adarqui on September 11, 2010, 10:23:24 pm

i wouldnt goto failure every time though on the SL calf raises, especially if you have any kind of sprint/jump work the day after (or ~2 days after).. inhibition of the calf during ballistic/rebounding movements can put alot of stress on the tendons.

peace man.

Right again , this particular workout was done wrong on purpose: Didn't treat it as a STIM workout , rather as a max-out workout , because after holidays detraining i went straight to GPP , wanted to throw a diesel workout in. In the next stim workouts i wont be going to max.

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Author Topic: Age vs VO2max (Read 1604278 times)

LBSS

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adarqui

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Kellyb

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adarqui

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LBSS

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adarqui

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adarqui

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