Author Topic: Age vs VO2max (Read 1603171 times)

vag · « **Reply #3795 on:** September 24, 2019, 10:55:09 am »

23 September 2019

Bodyweight@session : ~84.3kg
Soreness : none?
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
-Same loads, much more solid and more strict pauses too.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg ( +5 kg )
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg

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

SLANT BENCH LEG RAISE:
3x15 @ BW

45' BACK EXTENSIONS:
3x15 @ BW

Nice.

vag · « **Reply #3796 on:** September 26, 2019, 06:57:08 am »

25 September 2019

Bodyweight@session : ?
Soreness : legs, mostly abductors and glutes. Some chest and lats.
Injuries/aches : none

Dew point : 16' C ( 20' C / 80% RH )

-RUN 5km @ 28'48''
-Jog/walk 1.5km @ 13'22''

TOTAL : 6.5km @ 42'10''

This 5K was pretty close to time-trial. Buffered it at some sections, like 2km in total, but still like 95% or so, was all out at the rest.
Goal for this week was to break 30 minutes, i broke 29. Very nice but still not changing goals, next week's target is still 29 and whatever better comes, ill take it.

vag · « **Reply #3797 on:** September 27, 2019, 06:34:58 am »

26 September 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Still totally out of it. Gassing out rather fast, recovery is slow. Feeling a total wreck afterwards. This bad endurance ruins my game too, cant play without breaths, no shit.
Also tried a few jumps. Horrific bad, max touch was sth like 9'10'' , so max vert ( was something between dropstep and 1-step-DLRVJ ) is 23''. Body didn't know how to jump , i was way too stiff. Maybe it is not doing that forever, maybe stiff/sore legs from wights and running the previous days, maybe subconscious buffering to protect spine. The result in any case was hideous and disheartening. Oh well, it is what it is, let's see how it will evolve during the season.

vag · « **Reply #3798 on:** September 30, 2019, 05:54:33 am »

27 September 2019

Bodyweight@session : ~85kg
Soreness : bball fatigue all over but less than last week
Injuries/aches : none

RDL:
8@10kg ( -2 reps )
8@30kg , ( -2 reps )
8@50kg ( +10 kg ) , ( -2 reps )
8@60kg ( +10 kg ) , ( -2 reps )
8@70kg ( +10 kg ) , ( -2 reps )
-Strong! Ultra strict/solid again. Switched to 8s so i can add weight, 10s is too slow progress.

DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW ( extra set )
-Much improved ROM. Still room for deeper though.

SEATED CABLE ROW:
10@35kg ( -6 kg )
10@41kg
10@47kg ( +6 kg )
10@47kg ( +6 kg )
10@47kg ( extra set )
-Nice progress.

PLANKS:
2x45 seconds front
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20

28 September 2019

Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 18'C (22'C / 75%RH )

-SLOW RUN 7km @ 51'34''

Slow tun worked, HR at the end was 140bpm. However it was way too humid, sweated like crazy.
That damn dew point is ruining my runs but it is what it is, can't expect much better, too much sea too close.

vag · « **Reply #3799 on:** October 01, 2019, 06:13:58 am »

30 September 2019

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@30kg ( +10 kg )
10@35kg ( +5 kg )
10@40kg
10@45kg ( extra set )

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@45kg
10@50kg
10@55kg
10@55kg
10@60kg ( extra set )

WIDE GRIP LAT PULL DOWN:
10@47kg ( + 6kg )
10@53kg ( + 6kg )
10@53kg
10@59kg
10@59kg ( extra set )

-Nice progress everywhere! Starting to feel 'strong' and 'on track' again.

vag · « **Reply #3800 on:** October 04, 2019, 11:56:41 am »

Donated blood Tuesday morning so left 2 nights without training.

3 October 2019

Bodyweight@session : ???
Soreness : still some legs from Monday, mostly abductors
Injuries/aches : none

1½ hours full court basketball.
A little bit of progress this time, kinda better breaths. Still whenever i follow 3 plays uptempo i need to skip the next 2.
Also, towards the end i began feeling a bit dizzy after pushing it, probably red blood cells still too low ( bball was 52 hours after donating ).

adarqui · « **Reply #3801 on:** October 05, 2019, 02:25:16 pm »

Quote from: vag on October 04, 2019, 11:56:41 am

Donated blood Tuesday morning so left 2 nights without training.

nice!!

vag · « **Reply #3802 on:** October 07, 2019, 06:50:39 am »

4 October 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

RDL:
8@10kg
8@50 ( +20 kg )
8@60 ( +10 kg )
8@70 ( +10 kg )
8@75 ( +5 kg )
-Great progress.

DIPS:
8@BW
8@BW
8@BW
8@BW
8@BW
-Working on ROM.

SEATED CABLE ROW:
10@41 ( +6 kg )
10@47 ( +6 kg )
10@47kg
10@53 ( +6 kg )
10@53 ( +6 kg )
-Nice progress again.

PLANKS:
2x45 seconds front
45 seconds left
45 seconds right

PRONE SUPERMAN:
3x20

6 October 2019

Bodyweight@session : ???
Soreness : glutes, traps
Injuries/aches : none
Dew point : 10'C (20'C / 54%RH ) , Yasssss!

TEMPO/HIIT workout:
That went like:
2 x 500m jog / 1km sprint
500m walk
3 x 300m uphill sprint / walk back
2 x 200m uphill sprint / walk back

Total : 6km @ 45'10''

Race is in 2 weeks. Not prepared as much as i'd like. Oh well it is what it is. Raising intensity AND volume for 10 days, recovery/tapering the last 3-4 days.

adarqui · « **Reply #3803 on:** October 07, 2019, 11:36:42 pm »

Quote from: vag on October 07, 2019, 06:50:39 am

Race is in 2 weeks. Not prepared as much as i'd like. Oh well it is what it is.

nice! all good. you'll probably surprise yourself. some extra experience now and you've been thinking about it for a while (which also helps).

Quote

Raising intensity AND volume for 10 days, recovery/tapering the last 3-4 days.

yup, good plan.

vag · « **Reply #3804 on:** October 08, 2019, 07:52:56 am »

^Thanks man. Was afraid it is too much intensity / too little tapering, glad you approve.

7 October 2019

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@30kg
10@40kg ( +5 kg )
10@40kg
10@45kg

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@50kg ( +5 kg )
10@55kg ( +5 kg )
10@55kg
10@55kg
10@60kg

WIDE GRIP LAT PULL DOWN:
10@47kg
10@53kg
10@53kg
10@59kg
10@59kg

Looks like i am approaching current limit strength, progress ( which is already slow with 10-rep sets ) is slowing down. Feeling strong though so its fine, improving a set every time, form, ROM etc, still on progress route.

vag · « **Reply #3805 on:** October 10, 2019, 05:28:15 am »

9 October 2019

Bodyweight@session : ???
Soreness : VMOs , glutes, lats, some chest, also shoulders, abs and calves (?!?!?)
Injuries/aches : none
Dew point : 13'C (17'C / 76%RH )

RUN 5K @ 30'8''
JOG 1K @ 8'11''

5K wasn't a time trial but it was pretty close, i'd say i was holding back 5 to 10%. Legs were still sore from Monday's squat, after 3km the uphill sections caused real burn at my VMOs
Weather is now finaly cool, always below 20 at night that i run, but yesterday humidity was at 75%, man that sucks, got tons of sweat.

vag · « **Reply #3806 on:** October 11, 2019, 11:02:19 am »

10 October 2019

Bodyweight@session : ???
Soreness : some glutes
Injuries/aches : none

1½ hours full court basketball.
Much improved fitness suddenly. Was a nice surprise. Gassed out at about 20 minutes of play though. After that i had to skip as many plays as i played hard.
No rim jumps. Vert is bad generally. Mediocre. And most of my game was always based on jumping well above average. Most of the joy too , e.g. seeing the fear of being blocked in their eyes.
Im keeping an eye open to see how my body adapts to bball and if i get any hops back, its been 10 months off and now just 4 times i played. It may come back
If it doesn't, im not really sure there is a reason to keep playing, sad but true. Oh well, we'll see, no rush , just noting it.

vag · « **Reply #3807 on:** October 14, 2019, 08:33:29 am »

11 October 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

RDL:
8@20kg ( +10 kg )
8@40kg ( -10 kg )
8@60kg
8@70kg
8@80kg ( +5 kg )
-Great.

DIPS:
9@BW ( +1 rep )
8@BW
8@BW
8@BW
8@BW
-Those felt more deep/strong/solid.

SEATED CABLE ROW:
10@47kg ( +6 kg )
10@47kg
10@53kg ( +6 kg )
10@53kg
10@59kg ( +6 kg )
-Wow, very strong.

12 October 2019

Bodyweight@session : ???
Soreness : glutes
Injuries/aches : none
Dew point : 17'C (21'C / 80%RH ) , booooooo

RUN 5KM @ 28'18'' , second fastest everat this course , so also season

JOG 1KM @ 7'16''

TOTAL: 6KM @ 35'34'' ,

, first time ever below 36' for 6K.

Now that was one crazy session. It started as a sub-28' time trial attempt. Dew point was horrible though, and 7 hours earlier my system has been...'enhanced' with quite a big amount of alcohol and smoke. Decided to give up at 3KM ( was en route to 27'30'' at that point but dead ). Stopped running, walked about 200m with the intention to catch some breath, do some uphill intervals and call it a day. Then decided to suck it up and continue, to train the mental struggle to finish the damn 5K as fast as you can no matter what. So i resumed and i ended up with my second best time ever at that course i train, under bad conditions and with no warmup. Happy. Also happy about the sub-36 6K.

Sunday was off.

Plan for this week:
Monday : squats , maybe some stationary bike too.
Tuesday : intervals and/or fartlek
Wednesday : warmed up 5K course PR attempt
Thursday : long very slow run
Friday : rest
Saturday : race

adarqui · « **Reply #3808 on:** October 14, 2019, 11:40:00 pm »

good sign there! great work.

chill w/ the alcohol/smoke tho until after the race!!! lmao!

vag · « **Reply #3809 on:** October 15, 2019, 06:56:41 am »

^Thanks man! Yes, that is part of the final week prep too. I don't drink during the week anyway, smoking is also limited. For this specific week i am pushing both even more.

14 October 2019

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

PAUSED ATG SQUAT:
10@10kg
10@30kg
10@40kg
10@50kg ( +10 kg )
8@55kg ( +10 kg ) , ( -2 reps )
10@40kg ( extra set )
15@30kg ( extra set )
-Best/strongest/highest volume squat workout at this gym.

STATIONARY BIKE : 8km @ 15 minutes

~~SEATED HORIZONTAL CHEST PRESS MACHINE:~~

~~WIDE GRIP LAT PULL DOWN:~~

Adarq.org

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Author Topic: Age vs VO2max (Read 1603171 times)

vag

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