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Author Topic: Age vs VO2max  (Read 1604458 times)

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Tam

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Re: vag's journal : Age vs Vertical
« Reply #660 on: September 24, 2010, 04:27:08 pm »
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Nice job on the BSS man, beastly!
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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #661 on: September 24, 2010, 08:45:19 pm »
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Quote from: vag on September 24, 2010, 02:51:24 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake  :-\

I don't know if it was the redbull , the placebo or both , but the workout was sick!


damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #662 on: September 25, 2010, 07:59:33 am »
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Quote from: zginphil on September 24, 2010, 03:33:43 pm
ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.

Well i see your point and youre'right but the workouts are hypertrophy-emphasised , its not like im bodybuilding , #1 goal is always strength.
If i did steady weight last night id have to do the sets at ~230-240lbs , that 286 money set would be lost! 4x6 with money set is a great combination of max strength with good hypertrophy.


Quote from: Tam on September 24, 2010, 04:27:08 pm
Nice job on the BSS man, beastly!

Quote from: adarqui on September 24, 2010, 08:45:19 pm
damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.

Thanks guys !  :highfive:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ssr7

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Re: vag's journal : Age vs Vertical
« Reply #663 on: September 25, 2010, 03:05:52 pm »
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Quote from: adarqui on September 24, 2010, 08:45:19 pm
Quote from: vag on September 24, 2010, 02:51:24 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


24 September 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches/soreness : none
Stim : Drunk a redbull 30 mins before workout.

SQUATS ( rack was taken so i had to do them on the smith machine ):
1x6@198 ( last time 165 )
1x6@242 ( last time 187 )
1x6@264 ( last time 209 )
1x6@286 ( last time 231 )
198 ATG , 242 parallel , 264 & 286 half squats.
Now the improvements are shocking and 286x6 is a HUGE PR , but i wont claim any of those because smith is totally different than free squats

BSS:
1x8@176 , ( +44 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs , PR )
8x220 , ridiculous! The 176 set was also ridiculous , bar was flying up like it was empty.

LEG CURLS:
1x8@88 , ( +11 lbs )
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@44
1x12@66
1x12@88
1x12@110
Oops , did an extra set by mistake  :-\

I don't know if it was the redbull , the placebo or both , but the workout was sick!


damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.
220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?

Peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #664 on: September 25, 2010, 03:28:07 pm »
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Quote from: ssr7 on September 25, 2010, 03:05:52 pm

220x8 on BSS is NUTS! Congratsx2 man! Were you holding 110 lb dumbbells in each hand or were you barbell loaded with 220 lbs?

Peace

Thanks man!
Nah , i cant hold so heavy DBs , i suppose i can't even do them with a free barbell , i do them at the smith machine that really helps keep the balance.
I was doing them with DB's but when i reached doing them with 60's i couldn't hold them for 8+8 reps.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ghettoracer

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Re: vag's journal : Age vs Vertical
« Reply #665 on: September 26, 2010, 12:07:06 pm »
0
what is BSS?  how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)
« Last Edit: September 26, 2010, 12:08:41 pm by ghettoracer »
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current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

Swish

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Re: vag's journal : Age vs Vertical
« Reply #666 on: September 26, 2010, 05:00:52 pm »
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BSS = bulgarian split squat.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #667 on: September 27, 2010, 04:30:11 am »
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Quote from: ghettoracer on September 26, 2010, 12:07:06 pm
how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)


Good idea...
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #668 on: September 27, 2010, 05:31:40 am »
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Quote from: vag on September 27, 2010, 04:30:11 am
Quote from: ghettoracer on September 26, 2010, 12:07:06 pm
how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)


Good idea...


It shall be done, one day!!!!!!!!!!!!!!!!!!!!!!!!!!!

:) I'll put it in special content area eventually.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #669 on: September 27, 2010, 02:35:34 pm »
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27 September 2010

Conditioning/recovery workout
Weight@session : ~195
Injuries/aches : none
Soreness : Quads , glutes , hamstrings, calves : 1/5

- Light jog 5'
- Dynamic warmup 10'

SPRINTS:
10x~70m @ 90-100%
Tempo was ~15sec run / 45 sec rest.

JUMPS ( all on concrete ):
9'10'':
1x3 SVJs : max ~26''
1x3 dropstep DLRVJs : max ~29''
1x3 1-step DLRVJs : max ~30''
1x3 2-step DLRVJs : max ~31''

10':
1x2 dropstep DLRVJs : max ~28''
1x2 1-step DLRVJs : max ~30''
1x2 2-step DLRVJs : max ~31''
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #670 on: September 27, 2010, 02:54:33 pm »
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How many inches do you think you give up on DLRVJ on concrete vs. wood?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #671 on: September 27, 2010, 03:05:01 pm »
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Quote from: LBSS on September 27, 2010, 02:54:33 pm
How many inches do you think you give up on DLRVJ on concrete vs. wood?

Depends on the wood , there are some specific courts that have super bounce , i get 1-2'' there.
I think i jump about the same with concrete on "average" wooden courts.
Having said that , i can do much more maximal jumps on wood , the absorbtion on landings really makes a difference. And also i am not afraid to give 100% im my plant , on concrete i am always afraid of slipping. Jumps are also more 'easy' and 'smooth' on wood.
So the real difference is that being able to do many jumps and give 100% in each , you are more sure you will have one true max jump in there.
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: vag's journal : Age vs Vertical
« Reply #672 on: September 29, 2010, 03:14:16 am »
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28 September 2010

Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +2 reps )
1x5@154 , ( +11 lbs ) , ( -1 rep )
Last set too heavy , bad ROM.

INCLINE BENCH CHEST DB FLYS:
1x10@36,5 each hand , ( -4,5 lbs )
1x10@41 each hand
1x10@47,5 each hand , ( +6,5 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x4@198 , ( +11lbs ) , ( -2 reps )
Last set too heavy.

SEATED ROWS:
1x8@154 , ( +22lbs )
1x8@165 , ( +11lbs )
1x8@187 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
Skipped to avoid making shoulder worse.

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@81,5 , ( +4,5lbs )


TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
1x12@110

Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #673 on: September 29, 2010, 04:06:29 am »
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Quote from: vag on September 29, 2010, 03:14:16 am
28 September 2010

Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none

damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc
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vag

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Re: vag's journal : Age vs Vertical
« Reply #674 on: September 29, 2010, 04:20:27 am »
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Quote from: adarqui on September 29, 2010, 04:06:29 am
Quote from: vag on September 29, 2010, 03:14:16 am

Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.


damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc

Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains :D
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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