Author Topic: Age vs VO2max (Read 1602840 times)

vag · « **Reply #3885 on:** January 27, 2020, 07:43:40 am »

24 January 2020

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

RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@85kg

DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW

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

25 January 2020

RUN 5K @ 27:51
JOG 1K

Garmin says i'm beat. Average heart rate was 165. Aerobic and anaerobic load is way too high and performance index/VO2 max are slightly deteriorating, it says i need to do more low impact work for recovery/balance. Which is obliviously right. I'm on it.

vag · « **Reply #3886 on:** January 29, 2020, 06:30:06 am »

28 January 2020

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

PAUSED ATG SQUAT:
10@10kg
10@20kg ( extra set )
10@30kg
10@40kg
10@50kg
SL BOX KB SQUAT:
~~8 each leg @ BW + 10kg ( extra set )~~
-Nice.

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

WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg
10@65kg
10@65kg
10@65kg

Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.

vag · « **Reply #3887 on:** February 03, 2020, 12:21:19 pm »

So , my Garmin Fenix 6 has officially been assigned as my personal trainer. I tried to keep planing the training myself and just use it to track how it goes but it ain't happening, it dug deep in my mind and it took over, im convinced it knows better than me so ill follow its intentions for a while ( watsup skynet? ).

29 January

TREADMILL : 4.5KM @ 41:30

Goal was a long LISS workout ( as coach ordered ). Used variable speed to keep heart rate just below 140bpm.
Coach said it was a good workout to improve aerobic base, but im still way below on low impact load the last 30 days.

31 January

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

RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( +5 kg )

DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW

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

1 February 2020

RUN 8K @ 55:08

HR zome training again, variable pace to keep HR around 150bpm at all times. Sadly, although i felt i was going too easy and slow, at the last 2 km i had to really slow down to keep HR @ 150.
Coach said it was a high intensity workout with main goal/benefit at muscle endurance and lactic acid threshold. Dafuq, it felt easier!

Im gonna change my weights plan. Ive been doing the same thing for way too long.
Since weather is still not good enough to run at nights, so i cant get the volume and variety of running workouts that i want, i will be doing T0DDDAY'S GPP in the weight room. It fits the specific gyms equipment better, it adds fitness/body comp gains and it is very flexible too, can do it 2 or 3 times a week depending on how fresh i feel or how much weather allows me to run.
Lets see if coach will approve it too lol.

vag · « **Reply #3888 on:** February 04, 2020, 08:17:44 am »

3 February 2020

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

T0DDDAY'S GPP

Workout #1 ( Week #1 )

SUPERSET 1 - SQUAT ++ OHP:
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
-A bit too easy but wanted to start easy.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS was ok, pullups too hard, not even dead hang and still i couldnt get more than 6.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
13@55kg ++ 15
10@60kg ++ 15
5@70kg ++ 15
-Thought 50/55kg would be easy for 20/15 reps RDL, i thought wrong. 60/70 for 10/5 reps were easy.

Good start. Average heart rate was 122/max 155. Due to the no-squat-rack-imposed low squat weight, HR doesnt rise much at first superset. Looks like 110 average in first, 130-140 at the others.
Coach said main gain of this workout was anaerobic endurance / lactic acid tolerance.
Nice.

vag · « **Reply #3889 on:** February 05, 2020, 12:01:52 pm »

4 February 2020

Bodyweight@session : ~85kg
Soreness : VERY sore upper abs and glutes. Sore deltoinds, trapezoids, lats, biceps. wrecked!
Injuries/aches : none

TREADMILL : 4.7KM @ 47:30

Average heart rate :130 ( exactly the initial goal ).
Main benefit : aerobic base.
Nice. Still haven't reached the optimal load of low impact work. But im very close now.

vag · « **Reply #3890 on:** February 06, 2020, 06:41:28 am »

5 February 2020

Bodyweight@session : ~85kg
Soreness : still glutes abs lats arms but diminishing
Injuries/aches : none

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

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

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

SUPERSET : 45 DEG HYPEREXTENSIONS ++ STANDING CABLE WOODCHOPPERS
15 @ BW +++ 15 EACH SIDE @ 11kg
15 @ BW +++ 15 EACH SIDE @ 11kg

Modified my 'beach work day' (usually 3d gym session of the week, skipping it when i can only do 2 ).
Stopped OHP since it is included in T0dddays GPP. Added core work.
Quick fun workout. I like.

vag · « **Reply #3891 on:** February 07, 2020, 05:26:19 am »

6 February 2020

Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none

1½ hours full court basketball.
All fine, pretty good endurance, strength, speed/explosiveness. Copuple of decent jumps too.
Had quite a bit of muscle fatigue. Mostly at arms ( that i worked previous day ). But played through it easily.

vag · « **Reply #3892 on:** February 10, 2020, 10:51:40 am »

7 February 2020

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

T0DDDAY'S GPP

Workout #2 ( Week #1 )

SUPERSET 1 - SQUAT ++ OHP:
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )

SUPERSET 2 - DB BSS ++ PULLUPS:
~~8 each leg @ 10kg DBs ++ 6 @ BW~~
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
~~17@50kg ++ 15~~
15@55kg ( +2,5 kg ) ++ 20 ( + 5 reps )
10@60kg ++ 18 ( + 3 reps )
5@70kg ++ 15

Was a bit short on time, had to sacrifice one set of each of the last 2 exercises.

8 February 2020

RUN 7.1KM @ 49:16

Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.

Coges · « **Reply #3893 on:** February 11, 2020, 06:37:12 pm »

Quote from: vag on February 10, 2020, 10:51:40 am

Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.

This is the hardest part of running IMO. I remember Adarq saying it gets easier and more enjoyable to run at an easy pace but at the start its shocking how slow you need to go.

vag · « **Reply #3894 on:** February 13, 2020, 05:42:12 am »

^^^
So true. I never realized how slow is "easy" until i got the watch. So going at a 7 minutes km pace ( around 8.5kph speed ) would feel boring easy and slow. But heart rate climbs to 150+ , WTF, that is far above easy. Now i get why adarq insisted so much on long slow runs!
On the bright side, that low effort aerobic base seems to be very easy and fast to improve, hardest part is convince yourself to go that slow and skip "intense" sessions.

10 February 2020

TREADMILL 4.2K @ 40:00

Average heart rate : 128
Average km pace : 9:34

Nice, it finally rolls well. Had to walk a bit to bring it under 140 but much better than previous attempts.

11 February 2020

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

T0DDDAY'S GPP

Workout #3 ( Week #2 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
6@45kg ( +2,5 kg ) ++ 8@35kg ( +2,5 kg )
-Squat still too eaasy. Might up the reps to 8 since i cant add load.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS getting easier. Pullups still much harder than i would want.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
~~17@50kg ++ 15~~
15@55kg ++ 20
10@60kg ++ 20 ( + 2 reps )
5@70kg ++ 20 ( + 5 reps )

12 February 2020

TREADMILL 4KM @ 38:00

Average heart rate : 129 bpm
Average km pace : 9:30

Huge improvement. Held 7kph speed ( 8:35 pace ) for 17 minutes with HR steady around 130. Then it climbed to 140-150 so speed was reduced to 6.5kph. Minimal walking ( 2 times for 1 minute each and that was still at the same 6.5kph speed ).

The damn watch/coach was right. Work load is now optimal, load distribution ( anaerobic-aerobic-easy ) is good ( although it needs more low impact work, but it is not lacking now , it is just a bit below compared to intense stuff ) , and while all those fell in place the slow-run feeling immediately improved.
A watch i have been wearing for a few weeks knows my body much better than me. Skynet is here.

LBSS · « **Reply #3895 on:** February 13, 2020, 05:00:25 pm »

Quote from: vag on January 24, 2020, 09:43:14 am

Garmin guys, do you also have that "Body battery" measurement thing? Is it any trustworthy? I only have my watch for 1 week, in the beginning that body battery worked as expected, going down in the day and going up at nights, but the last days it is stuck to 10% and it wont go up. Also, what about sleep quality? Watch says i sleep shit, although i do get almost 8 hours daily. Deep sleep is too low and im also "under pressure" the whole time so im not resting well. Arte those any trustworthy or should i ignore them ( or at least take them with a -good- pinch of salt? ).

i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.

LBSS · « **Reply #3896 on:** February 13, 2020, 05:04:53 pm »

also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.

vag · « **Reply #3897 on:** February 20, 2020, 09:37:31 am »

Quote from: LBSS on February 13, 2020, 05:00:25 pm

i don't have any of that stuff but i'd trust your subjective sleep experience over the device 100%. same goes for using the watch as a "coach." like it's useful to have HR data but RPE is probably more helpful. if something feels like the right pace for a 50-60 minute run, so you're tired at the end but not exhausted and could do it again tomorrow, then that's more important than having your HR in some externally-determined range. IMHO.

True about sleep. It does catch bad sleep nights accurately but that is all to it.
Not sure about coach. Truth is in the middle. RPE beats HR reading when we are talking about barely crossing a HR zone, but then again if you are constantly at around 90% max HR , that is not a 'comfortable' pace.
Work load / workout focus / workload distribution also feel accurate and very useful.
But yeah, bottom line is keep track of everything but also take everything with a grain of salt.

Quote from: LBSS on February 13, 2020, 05:04:53 pm

also, damn vag we've been on here a long-ass time. the t0ddday link is from 2016, page 198 of your 260-page journal.

So true, time flies!

13 February 2020

1½ hours full court basketball
Very good endurance, felt like an improvement in vert too. Getting solid rebounds. Challenging blocks at shots. Feels good.

14-15-16 February : felt totally beat , decided to give myself a break.

17 February 2020

TREADMILL 5K @ 39:17

Average heart rate : 143
Average km pace : 7:23

Went 'comfortable' ignoring HR. Ended up with average HR 143 , which is about 80% max.
Watch said it was a great workout for 'keeping medium pace for a long time'. Damn right!

18 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #4 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg
6@45kg ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-Improvement in pullups form. Ready to add weight for BSS.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
~~17@50kg ++ 15~~
15@55kg ++ 20
10@60kg ++ 20
5@70kg ++ 20

19 February 2020

TREADMILL INTERVALS SESSION:

Warmup jog 500m

C1a : Sprint 400m
C1b : Walk/slow jog 3 minutes
C1 info : 5 rounds

Cool down jog 5 minutes

Fastest 400m sprint was 1:32 ( average pace for that 3:55 ). Very happy i can do that on a treadmill.
Need to go out and do some real-running intervals, i feel strong enough for some badass PRs.

vag · « **Reply #3898 on:** February 24, 2020, 08:24:37 am »

20 February 2020

Bodyweight@session : ~86kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #5 ( Week #3 )

SUPERSET 1 - SQUAT ++ OHP:
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg
8@45kg ( +2 reps ) ++ 8@35kg

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW
8 each leg @ 12,5kg DBs ( +2,5 kg per hand ) ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
~~17@50kg ++ 15~~
15@55kg ++ 20@BW
10@65kg ( +5 kg ) ++ 20@BW
5@75kg ( +5 kg ) ++ 20@BW

Nice progress.

22 February 2020

SKI 3 hours
Total downhill : 16.5 km

Got too warm and snow quality too shitty so had to cut it short.

vag · « **Reply #3899 on:** February 25, 2020, 12:12:25 pm »

24 February 2020

-RUN 5K @ 27:11
-Walk until heart rate drops below 140 , took ~200m
-Slow jog ~1k
TOTAL : 6.15K @ 37:16

RPE for 5K was 7-8-8-9-10.
I got : Second fastest ever 5K at this course, fastest 5K of 2020 , fastest 1KM of 2020 ( 5th, 4:53 ) , fastest mile of 2020 ( 8:12 ).
Nice!

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Author Topic: Age vs VO2max (Read 1602840 times)

vag

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