Author Topic: Age vs VO2max (Read 1603280 times)

vag · « **Reply #3840 on:** November 14, 2019, 06:21:00 am »

13 November 2019

Bodyweight@session : ~85kg
Soreness : legs sore and tired. mostly glutes. some overall systemic fatigue too. expected.
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand
10@15kg each hand
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@22,5kg ( +2,5 kg )
12@25kg ( +2,5 kg )
12@25kg
12@27,5kg ( +5 kg )

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@17kg
12@23kg ( +6 kg )

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

[SS2a]SLANT BENCH LEG RAISE: 3x20

[SS2b]45' HYPEREXTENSIONS : 3x20

vag · « **Reply #3841 on:** November 15, 2019, 05:21:12 am »

14 November 2019

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

1½ hours full court basketball.
Very good fitness again. Shoulders died on me after 1 hour though, feeling like lactic acid buildup, was painful to raise them.
Vert is still gone. Trying to get used to that feeling, that it is gone for good, that from now on it will always be just an average indifferent vert. Sucks big time.

vag · « **Reply #3842 on:** November 16, 2019, 07:53:43 am »

15 November 2019

Bodyweight@session : ~86,3kg , season high, kinda fake though, water or sth
Soreness : none? just fatigued but low
Injuries/aches : none

RDL:
8@30kg
8@60kg ( +10 kg )
8@70kg
8@80kg
8@90kg

DIPS:
10@BW
10@BW ( +1 rep )
9@BW
9@BW
9@BW

SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg

vag · « **Reply #3843 on:** November 18, 2019, 06:06:42 am »

17 November 2019

RUN 10K @ 56:54

Oh boy. Ive run 10K only once again in my life and i did it in 70 minutes. Now 15 minutes faster, done 'comfortable', this was not a time trial.
To make this even more impressive, i didn't carb up, didn't warm up, road was wet ( had just rained ) and relative humidity was over 90%.

Wait, there's more, here are the splits :
5K : 28:00 , third fastest EVER at this course
6K : 33:37 , lifetime

, previous was 34:16
7K : 39:25 , lifetime

, previous was 40:04
8K : 44:57 , lifetime

, previous was 45:29

vag · « **Reply #3844 on:** November 19, 2019, 02:49:10 am »

18 November 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg
10@40kg
10@50kg
10@50kg
10@55kg
-Same loads. Felt a bit more solid.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@55kg
10@55kg
10@60kg
10@60kg
10@65kg ( +5 kg )

WIDE GRIP LAT PULL DOWN:
10@59kg
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg

-Annoyed with squats. The absence of rack makes them too unconvenient. I don't like to have to HPC and then OHP over 50kg while im doing squats. Feels risky for back. Also makes me lose focus, im doing my reps and im thinking how am i gonna behind-the-neck-OHP at the end.
I think that i from now on will do just 1 set of 50kg and then move to KB single leg box squats.

-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.

vag · « **Reply #3845 on:** November 20, 2019, 07:19:07 am »

Quote from: vag on November 19, 2019, 02:49:10 am

-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.

19 November 2019

-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56

, broke the 4 minutes milestone ,

-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52

, broke the 7 minutes milestone

-Slow jog/walk 500m

Incredible, just incredible!!! It feels like it is a different person, not me, like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.
I think i am good for much more : body was feeling beat up. It's been a month that i quit smoking and EVERY running session since then has been a PR, most of them multiple PRs. At the same time every gym session has been season-best performance and off days were only 1 per week. Too much.
Anyway, i am very happy with all that progress and with this outstanding sub-4' km and sub-7' 1500 i am summing it up. I am returning to normal training. No more chase PRs at every run. New smoke-less PRs have been established for all distances, from now on they will be challenged only at planned PR-breaking sessions.

vag · « **Reply #3846 on:** November 22, 2019, 10:37:06 am »

21 November 2019

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

SEATED NEUTRAL GRIP DB OHP:
10@15kg each hand
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@25kg ( +2,5 kg )
12@25kg
12@27,5kg ( +5 kg )
12@27,5kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg ( +6 kg )
12@23 kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

Nice fun strong beach-work day.
Decided not to run 2nd day this week. Skipped bball too. Legs need some rest from the PR madness. Will most probably run at the weekend but will try to keep it light/moderate.

vag · « **Reply #3847 on:** November 23, 2019, 11:17:10 am »

22 November 2019

Bodyweight@session : ~85,2kg
Soreness : none
Injuries/aches : none

RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg
-A little more solid

DIPS:
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Much stronger.

SEATED CABLE ROW:
10@59kg
10@65kg ( +6 kg )
10@65kg ( +6 kg )
10@65kg
10@65kg
-Much stronger here too.

Noice.

adarqui · « **Reply #3848 on:** November 23, 2019, 11:50:22 pm »

Quote from: vag on November 20, 2019, 07:19:07 am

Quote from: vag on November 19, 2019, 02:49:10 am
-In other news, my 'race shoes' arrived. Gonna take them for a ride tonight for some hard running, will attempt PRs of 1km and 1500m. Let's see.

19 November 2019

-Slow jog 2KM
-SPRINT 1KM @ 100% : 3:56 , broke the 4 minutes milestone ,

-Slow jog 1KM
-SPRINT 1500M @ 100% : 6:52 , broke the 7 minutes milestone

-Slow jog/walk 500m

solid!

Quote

Incredible, just incredible!!! It feels like it is a different person, not me, like i am dreaming of it and not really achieving it. Im looking at the tracker and laugh like an idiot each time. Unreal.

lmao.

vag · « **Reply #3849 on:** December 02, 2019, 06:47:16 am »

Shitty weather ( storms ) + a couple of social events (leading to early morning drunk sleeping) + increased workload + a short buisness trip abroad = derail.
Tbh i kinda needed that so i was fine with it, i planned it to be a few days shorter but im still fine with it. Let's kill it till xmas now.

29 November 2019

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

PAUSED ATG SQUAT:
10@20kg
10@30kg ( -10 kg )
10@40kg ( -10 kg )
10@50kg
10@55kg ( -5 kg )
-Took it a bit easy to not get destroyed legs.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg
10@60kg
10@65kg

WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg

1 December 2019

Bodyweight@session : ???
Soreness : sore legs, mostly quads and glutes. some little chest and lats too
Injuries/aches : none

RUN 7KM @ 40:35

12 days without running. Don't know if that was de-training or recovering. Was hoping to find my set-pace for that distance around 5:5x, gladly it landed at 5:45 easy.
On the bad side , weather is getting winter-ish now. Yesterday it was 5-6 Celsius degrees and strong cold wind. Breathing big amounts of cold air was making my lungs hurt lol.
Gonna have to deploy my ski equipment, e.g. long sleeved base layers, 3/4 compression pants, wind-stopper face buffs.

LBSS · « **Reply #3850 on:** December 02, 2019, 07:12:17 am »

running in cold weather (above freezing) is the best! also, nice to see you making those rapid gains. i bet you could get some of the vert back with dedicated practice, but you're not focused on it right now. that's okay. when you play ball, between being able to jump a little higher and being able to play for an hour without wanting to fall over, which would you take at this point?

vag · « **Reply #3851 on:** December 03, 2019, 11:33:50 am »

^Thanks, that's an awesome wrap-up of my last couple of months log in 2 lines! And yes Ill take being able to play the whole game.

2 December 2019

Bodyweight@session : ~85,5kg
Soreness : sore legs, mostly quads and glutes. dno if from squats or running
Injuries/aches : none

RDL:
8@30kg
8@50kg
8@70kg
8@80kg
8@90kg

DIPS:
11@BW ( +1 rep )
10@BW
10@BW
10@BW
10@BW

SEATED CABLE ROW:
10@59kg
10@65kg
10@65kg
10@65kg
10@65kg

Reached limit strength at that rep-set range, very hard to progress now. Trying to achieve small form gains each time.

vag · « **Reply #3852 on:** December 05, 2019, 05:11:44 am »

4 December 2019

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand ( +2,5 kg per hand )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@25kg
12@27,5kg ( +2,5 kg )
12@27,5kg
12@30kg ( +2,5 kg )

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@17kg
12@23kg
12@23 kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

Nice, got some progress despite missing last week's beach workout.

vag · « **Reply #3853 on:** December 06, 2019, 09:03:15 am »

5 December 2019

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

1KM JOG
1KM SPRINT @ 90% : 4:40
1KM JOG
1KM SPRINT @ 90% : 4:49
1KM JOG
500M SPRINT @ 90% : 2:12 ( 4:24 pace )
500M JOG

TOTAL : 6KM @ 36:29

8 Celsius degrees and 70% humidity is not exactly working well for me but it is what it is.
Really happy about the second km sprint, got 4:49 despite being tired and that km being 100% uphill. Finishing sprint below 4:30 pace was also sweet but it was all downhill.
I have a 4km race next Sunday ( kinda XC, road but with a lot of uphill and downhill, but not too much ). Goal is sub 5:00 average pace ( so sub 20:00 total ).

vag · « **Reply #3854 on:** December 09, 2019, 05:29:28 am »

6 December 2019

Bodyweight@session : ~85.5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
~~10@50kg~~
SINGLE LEG BOX SQUAT:
8 each leg @ BW+5kg
8 each leg @ BW + 10kg
-Switched to SL squats for intensity, as announced a couple of weeks earlier. Gonna keep it like this, build up 10s of ATG BB and then ramp up SLs.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@60kg
10@60kg
10@65kg ( +5 kg )
10@65kg
-Limit strength here, happy even with 1 improved set per week now.

WIDE GRIP LAT PULL DOWN:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg
-Same comment with chest press.

8 December 2019

Bodyweight@session : ???
Soreness : a little sore quads and glutes.
Injuries/aches : none

RUN 8KM @ 44:20 ,

( -37s )

Not a planned PR. Went out to do 8km at set pace ( currently at 5:45 ). Went well, was right on target pace feeling absolutely comfortable so around 5.5km i decided to push it, just to see if (how much) i can push when fatigued.
Shocked of how well that worked, last 3 km splits were 5:19, 5:13 and last one.... 4:51 , are you kidding me?

Adarq.org

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Author Topic: Age vs VO2max (Read 1603280 times)

vag

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