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Author Topic: Age vs VO2max  (Read 1601975 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #675 on: September 29, 2010, 04:24:59 am »
0
Quote from: vag on September 29, 2010, 04:20:27 am
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

ahh.. :/

sucks! heh
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vag

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Re: vag's journal : Age vs Vertical
« Reply #676 on: September 29, 2010, 01:16:43 pm »
0
29 September 2010

Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...
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 #677 on: September 30, 2010, 04:07:53 am »
0
Quote from: vag on September 29, 2010, 01:16:43 pm
29 September 2010

Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...


niiice vag!!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #678 on: October 02, 2010, 08:06:07 am »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


2 October 2010

PHASE 1 - Cycle 2 - Hypertrophy Workout 3

Bodyweight@session : ~195
Injuries/aches : right hip bugging
Soreness : none

SQUATS :
1x6@187 , ( +22 lbs )
1x6@209 , ( +22 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +22 lbs )
187 sub-parallel , 209 barely parallel , 231 & 253 half-squats

BSS:
1x8@176
1x8@198
1x8@220 , ( tie last week's PR )

LEG CURLS:
1x8@99 , ( +11 lbs )
1x8@110 , ( +11 lbs )
1x8@121 , ( +11 lbs )
1x8@132 , ( +11 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x12@88 , ( +22 lbs )
1x12@110, ( +22 lbs )
1x10@132 , ( +22 lbs )

Really impressed with this workout, had to do it Saturday morning, just 3 hours after waking up, low carb intake yesterday.
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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #679 on: October 04, 2010, 02:48:02 pm »
0

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps
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 #680 on: October 04, 2010, 06:10:53 pm »
0
Quote from: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc
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vag

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Re: vag's journal : Age vs Vertical
« Reply #681 on: October 05, 2010, 03:53:38 am »
0
Quote from: adarqui on October 04, 2010, 06:10:53 pm
Quote from: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.
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 #682 on: October 05, 2010, 04:17:50 am »
0
Quote from: vag on October 05, 2010, 03:53:38 am
Quote from: adarqui on October 04, 2010, 06:10:53 pm
Quote from: vag on October 04, 2010, 02:48:02 pm

4 October 2010

Soreness: quads 3/5 , glutes 2/5 , hamstrings 1/5 , calves 0
Injuries/aches : none

Plyos session ( !!! )

- Dynamic warmup 10'

-4x10sec bilateral line hops ( 2 left-right / 2 back-forth )

-3x10 MR tuck jumps

-2x5 27'' depth drops

-2x5 18'' depth jumps


how'd you feel on this? how was the FA (force absorption) on the landings?

pc

MR tuck jumps were very bouncy , yet i felt some stress at shins.
Depth drops were nice , good FA , not too noisy , sticking the landing @ 1/4 squat.
DJs were the best part , bouncy , no stress and getting good height.
Was a nice introductory plyo session , gotta keep at it.


whoa nice!

definitely good introductory session..
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vag

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Re: vag's journal : Age vs Vertical
« Reply #683 on: October 05, 2010, 03:40:37 pm »
0
5 October 2010

Weight@session : ~196
Injuries/aches: none
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143
1x6@154 , ( +1 rep )

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

WIDE GRIP LAT PULLDOWN:
1x6@154
1x6@165
1x6@176
1x6@187 , ( -11lbs ) , ( +2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@187

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x6@110 , ( -11lbs )
1x6@121 , ( -11lbs )
1x6@132 , ( -11lbs )
1x6@143

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@88 , ( +6,5lbs )

TRICEPS PUSHDOWN ( ROPE ):
Too tired , skipped.

More or less same weight in all , better form and ROM.
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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #684 on: October 06, 2010, 02:20:37 pm »
0
6 October 2010

Bball training
All good again.
Random DLRVJs between drills : dropstep ~30'' , 1-step ~31,5'' , 2 steps ~32,5''

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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #685 on: October 07, 2010, 02:52:14 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


7 October 2010

PHASE 1 - Cycle 2 - Explosive Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143 , ( +22 lbs , +1 set )

MSEM SQUATS ( Eccentric normal , transition + concentric as explosive as possible ) :
8x1@187 , ( +22 lbs )

Paused BSS ( at smith machine ):
1x5@154 , ( +22 lbs )
1x5@176 , ( +22 lbs )
1x5@198 , ( +22 lbs )

SINGLE LEG STANDING CALVE RAISES:
1x5@88
1x5@110
1x5@132
1x5@154
« Last Edit: October 07, 2010, 03:22:42 pm by vag »
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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #686 on: October 09, 2010, 09:58:59 am »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!
« Last Edit: October 09, 2010, 10:01:01 am by vag »
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?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #687 on: October 09, 2010, 01:45:25 pm »
0
Nice work on that BSS. You trying to PR again soon on DLRVJ?
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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #688 on: October 09, 2010, 04:45:50 pm »
0
Quote from: vag on October 09, 2010, 09:58:59 am

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!

very nice man!!
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Joe

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Re: vag's journal : Age vs Vertical
« Reply #689 on: October 09, 2010, 04:58:52 pm »
0
Quote from: adarqui on October 09, 2010, 04:45:50 pm
Quote from: vag on October 09, 2010, 09:58:59 am

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


9 October 2010

PHASE 1 - Cycle 2 - Stim Workout

Bodyweight@session : ~196
Injuries/aches : none
Soreness : none
Stim : 1 redbull 30 mins before lifting

MSEM SQUATS ( rest between reps ~45sec , rest between sets ~4min ):
3x1 : 209 - 209 - 209
3x1 : 231 - 231 - 231
3x1 : 253 - 253 - 253
209 & 231 sub-parallel , 254 half-squats.
Focus on form+depth ( controlled descend + looking slightly down ). Very happy with the 231 sub-parallel set.

MSEM BSS ( at smith machine , rest between reps ~20sec , rest between sets ~3'' )
3x1@220
3x1@264 , ( 3-rep-PR , all time PR is 2x286 )
220 was insane , free leg touching ground , going up rather explosive , "light weight"!
264 was great too , good form & speed up.

SINGLE LEG STANDING CALVE RAISES:
1x5@110
1x5@132
1x5@154
1x5@176

Great workout , caffeine + taurine + MSEM FTW!

very nice man!!

<a href="http://www.youtube.com/watch?v=dLy5xIjA6Z8" target="_blank">http://www.youtube.com/watch?v=dLy5xIjA6Z8</a>
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