Author Topic: Age vs VO2max (Read 1602823 times)

adarqui · « **Reply #3750 on:** June 12, 2019, 12:38:23 am »

damn that sucks.

more running tho

vag · « **Reply #3751 on:** June 12, 2019, 09:20:00 am »

Yes it sucks. Its just like LBSS says, Ive been there too many years, was used to the space, the people, the 'rythm' of it, everything.
Anyway, i like this new shift to running. Its been too long with the vert thing. Of course im still after leg strength and whatever it offers athletically. But i can benefit from shifting to running as main focus for a while, improve fitness, body composition etc. Still strength training but not as main element.
So my goal is this October's 5K ( the same event i run last year ). Minimum goal : 23:45 ( 4:45 average ). Will be more than delighted if i can get close to 22:30 ( 4:30 average ) which could bring me at top 10 of age group ( 1200+ people ). Let's see how it goes.

vag · « **Reply #3752 on:** June 14, 2019, 04:14:25 am »

13 June 2019

-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28

Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.
Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.

adarqui · « **Reply #3753 on:** June 14, 2019, 11:10:05 pm »

Quote from: vag on June 14, 2019, 04:14:25 am

13 June 2019

-RUN 2.5 km uptempo ( like 90% ) , average pace 5'45''
-Jog 500m
-C1 : Hill sprint 300m @ 90% , around 1'15''
-C1 : Walk back
C1 info : 4 rounds
-Cooldown Jog 600m
TOTAL : 6KM @ 43:28

nice!

Quote

Been reading a few 5K training plans. They are all very similar. Each week they include a 5K run, a longer slower run and a fartlek/tempo/hill sprint run. That's what i like doing anyway if you look back at my running logs and it make sense too: increase aerobic capacity with longer runs, increase anaerobic with sprints, improve 5K tempo handing with 5K itself.

yup. and just easy runs mixed in if possible.

pretty solid way of training for it.

Quote

Ok, for the next 1,5 month im just gonna do whatever sessions if feel like every time i go out. Then it is summer holidays. Then, ill have 8-10 weeks to prepare for the race, im gonna do it more structured then.

pretty cool.

the hunt for top10 age group in a fast 5k starts now.

vag · « **Reply #3754 on:** June 15, 2019, 07:26:52 am »

^^^
Yes, i will treat the longer runs as easy runs. If i get to running 4xweek i will be able to do to longer runs, one easy and one uptempo, along with the 5K and the tempo/fartlek.

14 June 2019

Bodyweight@session : 83kg. Weird, i look and feel heavier. Hope the scale has error, im also way too unlean for that BW.
Soreness : none
Injuries/aches : none

SEATED DB OHP: 4x10
-Max set was 17.5kg dbs

PULLUPS : 5, fail
SEATED CABLE ROW : 4x10
-To weak to do pullup sets. Dont remember the loads at rows.

TRICEPS ROPE PULLDOWN : 3x12

SEATED BICEPS DB CURLS : 3x12 , top set was 15kg dbs

Then played around with kettlebel goblet squat. Couldn't get this shit to feel right. Not sure i'll insist. Maybe give it a couple more tries with oly shoes.

I'm still weak at the weights, plus i gotta get used to the new machines/DBs/bars mechanics. Using ramp-up for now, when i establish working loads ill log more detailed.

vag · « **Reply #3755 on:** June 18, 2019, 05:11:41 am »

17 June 2019

RUN 7KM @ 52:20

Finally got down the "easy run" right. Didn't lose focus/pick up the pace at all, kept it at the planned 7:30/km. Nice and easy and relaxed all the way, very very cool.

vag · « **Reply #3756 on:** June 19, 2019, 02:24:39 am »

18 June 2019

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@7,5kg
10@17,5kg
10@27,5kg
10@37,5kg
FRONT SQUAT 5@47,5kg
BACK SQUAT AGAIN : 10@37,5
-No squat rack so it is : deadlift, power clean, push-press, lower behind neck, do the squat reps, push press , put down.
Worked well generally. Weight is too low but doing 10 paused reps kinda makes up for it.
Didn't feel strong enough to do all that sequence with 47,5 kg so just cleaned it and then did front squats.
Also, who constructs a 7,5kg barbell for fucks sake?

SEATED HORIZONTAL PRESS MACHINE:
10@20kg
10@25kg
10@30kg
10@35kg
10@40kg
10@45kg
-Is that exercise any good or should i dump it and do bench DB press? Problem with the latter is that i get to 25s pretty soon and then it gets too difficult/risky to set-up.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
8@59kg
-So this machine has 6kg/13lbs plates, so there is no way to do normal numbers in any metric system. Why? Because fuck it, that's why!

vag · « **Reply #3757 on:** June 20, 2019, 03:36:16 am »

19 June 2019

Bodyweight@session : ???
Soreness : abductors 4,5/5 , quads, glutes chest 4/5 , lats 3,5/5
Injuries/aches : none

FARTLEK : 5km @ 33:44

Initial plan was to do 6km in [500m slow jog / 1km run @80-90% max] fashion.
But at the second run i felt fresh and fast and most of that km it is downhill and also im a dick so went for the 1km PR.
Smashed it, 4:42,

Very impressive, previous was 4:55. Im not even near to peak condition and i was sore AF too. Crazy!

Then of course i was dead, recovery was walking instead of jogging, next sprint was 500-600m instead of 1km and then i canceled the 6th last km, did 250m run-250walk for the remaining distance to 5km and called it a day. Oh well.

Here is the graph, which is incorrect actually, those sprints are the end are 2 not 3 , i guess GPS lost signal during the first of the two and it made them look like two or sth? Whatever.

adarqui · « **Reply #3758 on:** June 21, 2019, 12:26:06 am »

great work!

sometimes gotta go for it when you feel good lol, especially this far out from the race.

vag · « **Reply #3759 on:** June 21, 2019, 03:47:16 am »

^^^ Yes, that's a great thing, i can do whatever i feel like now. Gonna get strict later as planned

20 June 2019

Bodyweight@session : 84kg
Soreness : insanely sore abductors, 5/5, they got worse, limping!. chest lats quads and glutes minimal, barely 1/5
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong.

SEATED CABLE ROWS:
10@29kg
10@35kg
10@41kg
10@47kg
-6kg plates at this machine too, dafuq?!?

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-6kg plates here too. Increment is too big for 17kg, 35%. Would like to have smaller steps.

SEATED DB CURLS:
12 each hand @ 10kg
12 each hand @ 12,5kg
10 each hand @ 15kg
-Run out of gas at last set.

SLANT BENCH LEG RAISE : 3x15

45' BACK EXTENSION :3x15

vag · « **Reply #3760 on:** June 24, 2019, 06:32:15 am »

23 June 2019

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

RUN 6KM @ 41:25

-Went out to do 7km in 'comfortable' pace. Felt great, first 3 kms were around 6'30'' easy, but around 3,5-4 it became too hard. Wanted to quit at 5 but just switched it to slow and jogged another km. I blame the weather, although i went out at 10pm , it was 30 C / 85 F and 50% humidity. Definitely the most sweaty workout of the year, besides much lower effort than others.
It is all fine, just keep adding mileage, no wasted workouts, no imminent goals, it will all pay out in in time.

vag · « **Reply #3761 on:** June 25, 2019, 10:21:41 am »

24 June 2019

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

PAUSED ATG SQUAT:
10@12,5kg ( +5kg )
10@22,5kg ( +5kg )
10@32,5kg ( +5kg )
10@42,5kg ( +5kg )
FRONT SQUAT 5@47,5kg
-Again , didn't feel confident to pushpress 47,kg being tired. Good progress sthough.

SEATED HORIZONTAL PRESS MACHINE:
~~10@20kg~~
10@25kg
10@30kg
10@40kg ( +5kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
-Nice progres.

WIDE GRIP LAT PULL DOWN:
10@35kg
10@41kg
10@47kg
10@53kg
10@59kg ( +2 reps )
-I hate the cable feel, chain is so much better. Ill do a couple more sessions and go back to pull-ups.

vag · « **Reply #3762 on:** June 27, 2019, 05:07:33 am »

26 June 2019

Bodyweight@session : didn't check
Soreness : none
Injuries/aches : none

SEATED DB OHP:
10@10kg each hand
10@12,5kg each hand
10@15kg each hand
10@17,5kg each hand
-Strong, should have done heavier early sets.

TRICEPS ROPE PULLDOWN :
12@17kg
12@17kg
10@23kg
-23kg is still way to heavy.

SEATED DB CURLS:
12 each hand @ 12,5kg ( +2,5 kg )
12 each hand @ 12,5kg
10 each hand @ 15kg
-Little stronger.

TREADMILL:
500m , disgusted, i hate treadmill with passion, stopped.

STATIONARY BIKE:
10km @ 20 minutes

vag · « **Reply #3763 on:** July 01, 2019, 05:29:36 am »

28 June 2019

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

RDL:
10@20kg
10@30kg
10@40kg
10@50kg
10@60kg
8@70kg
5@80kg
-Deep, controlled, upright, perfect RDLs!

DIPS:
10@BW
8@BW
8@BW
7@BW
-Wow, rusty. Very weak.

DEAD HANG CHINUPS:
6@BW
6WBW
5@BW
CHINUP GRIP LAT PULLDOWN :12@53kg
-Weak and rusty here too, had to finish with pulldown since i felt so tired that id get max 4 BW chins.

30 June 2019

Bodyweight@session : ?
Soreness : hamstrings, glutes, abs, lower back, chest, traps, lats, arms. wrecked!
Injuries/aches : none

RUN 7km @ 50:19

Doing 3 new exercises ( RDL-dips-chins ) after 2 months wrecked me. Everything was ultra sore, so this running workout had no hope of 'pushing'.
Treated it as blood-flow/recovery run instead, went slow-ish, just a tad slower than 'comfortable' which landed just over 7'/km.
Good news is that lungs felt very fresh the whole time, had very good breaths, it was only leg soreness that was holding me back, it felt like a level-up for this period.

vag · « **Reply #3764 on:** July 02, 2019, 07:02:15 am »

1 July 2019

Bodyweight@session : ~84,5kg
Soreness : hamstrings still like 2/5 and glutes 1/5
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg ( -2,5 kg )
10@30kg ( +7,5 kg )
10@35kg ( +2,5 kg )
10@40kg ( -2,5 kg )
FRONT SQUAT 3@50kg ( +2,5 kg ) , ( -2 reps )
-Nice. Switched loads to be 'round', the bar is 7,5 and last time i added 2,5 each side at the beginning instead of 1,25.
Might ditch the top FS set, im too tired when get there. Will just add a second set of highest load i can OHP and do 10 reps.

SEATED HORIZONTAL PRESS MACHINE:
10@30kg ( +5kg )
10@40kg ( +10kg )
10@45kg ( +5kg )
10@50kg ( +5kg )
10@50kg
-Strong.

WIDE GRIP LAT PULL DOWN:
10@41kg ( +6kg )
10@47kg ( +6kg )
10@53kg ( +6kg )
10@53kg
10@59kg
-Strong.

It is starting to come back. Nice.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602823 times)

adarqui

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

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

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