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Author Topic: Age vs VO2max  (Read 1602461 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #720 on: October 23, 2010, 02:09:24 am »
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Quote from: vag on October 22, 2010, 03:09:14 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


22 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 1

Bodyweight@session : ~196,5
Injuries/aches : none
Soreness : none

SQUATS :
1x6@187
1x6@198 , ( -11 lbs )
1x6@209 , ( -22 lbs )
1x6@220 , ( -33 lbs )
187 , 199 , 209 sub-parallel , 220 half-squats.
Decided to focus on depth at that cycle , that's why loads went down.
220 was too easy though because i used the same increment with sub-parallel sets ( 11lbs ) , must remember to push the half-squats more.

BSS:
1x8@154 , ( -22 lbs )
1x8@176 , ( -22 lbs )
1x8@198 , ( -22 lbs )
Didn't remember the weights correct , duh!

LEG CURLS:
1x8@88 , ( -11 lbs )
1x8@99 , ( -11 lbs )
1x8@110 , ( -11 lbs )
1x8@132 ,  too heavy , limited ROM.

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

Everything weak except from the deep squats , those were good.

that's the most red color syntax i've seen in a while loool, what happened :D
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vag

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Re: vag's journal : Age vs Vertical
« Reply #721 on: October 23, 2010, 06:45:25 am »
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Quote from: adarqui on October 23, 2010, 02:09:24 am
that's the most red color syntax i've seen in a while loool, what happened :D

-Squats  were deep-deep-deep-legit half instead of deep-legit half-bad half-bad-half.
-BSS and curls i didn't remember right the starting load ( dumbass! ).
-SL Calves are fine , instead of 88-110-132 i did 3x110.
 
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 #722 on: October 25, 2010, 03:02:56 pm »
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25 October 2010

Weight@session : ~197 , stuck here too long, gotta eat more. My bulking target was 209 ( 95kg ) by christmas.
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@132
1x6@143

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@40,5

WIDE GRIP LAT PULLDOWN:
1x8@154
1x8@154
1x8@165 , ( +11lbs )
1x8@165 , ( +11lbs )

SEATED ROWS:
1x8@143
1x8@154
1x8@165

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@99 , ( -11lbs )
1x8@110 , ( -11lbs )
1x8@121
1x8@132

EZ BAR STANDING BICEP CURLS:
1x12@55
1x12@66
1x12@77 , ( +11lbs )

TRICEPS PUSHDOWN ( ROPE ):
1x12@77
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
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 #723 on: October 26, 2010, 03:15:22 pm »
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26 October 2010

Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.

- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.

1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session

NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32''  , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?
« Last Edit: October 26, 2010, 03:23:47 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #724 on: October 26, 2010, 04:39:58 pm »
0
Quote from: vag on October 26, 2010, 03:15:22 pm
26 October 2010

Vertical Jump Testing : Jumping on concrete , 10' rim.
Weight@session : ~197
Injuries/aches: none
Soreness : DOMS 2/5 in chest , lats , biceps, 1/5 shoulders, triceps.

- 5-10 mins dynamic warmup
- Bunch of low&mid effort warmup jumps.

1x4 SVJs : all 26''
1x4 dropstep DLVJs : 29-30-30-30
1x4 1-step DLRVJs : 32-31-31-31 ( 10'7'' with one step , niceeee )
1x4 2-step DLRVJs : 32-32-32-31 ( shins start bugging )
1x4 full runup DLRVJs : 32-31-31-31 ( meh , dropoff? )
1x3 SLRVJs : awfull , colapsing at penultimate step , couldn't even get rim , like 23'' or so...
Retest 1xSVJ : 25'' ( 1'' dropoff )
Retest 1xdropstep : 29'' ( 1'' dropoff )
Retest 1x1-step jump : 30 ( 1''-2'' dropoff )
End session

NOTES :
- SVJ = 26'' , dropstep = 30'' , WTF?
- 2-step jumps steady at 32''  , but 1-step jumps felt better although i got 32'' only one time.
- Full runup felt good and fluid , but i also got 32'' in only 1 jump , average height equal to 1-step , WTF?


well shins bugging could have derailed you in itself, but perhaps you might want to put a little reactive work in some of your non-reactive/power sessions, such as with upper body etc, just to build up your preparedness a bit more for full runups/all that force absorption.. just stuff like tucks or jump rope, pogos, etc, at submax intensity might help a bit more.

peace#!@
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Flander

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Re: vag's journal : Age vs Vertical
« Reply #725 on: October 27, 2010, 04:42:27 am »
0
Quote from: LBSS on October 22, 2010, 12:39:15 pm
Quote from: Flander on October 22, 2010, 12:09:37 pm

Yeah no rush. Everything comes to those that wait and work their nutsacks off in the meantime.

Fixed.

Haha. Thank you, Sir.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #726 on: October 27, 2010, 02:34:40 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






BLUE = current
RED = pending
GREEN = done


27 October 2010

PHASE 1 - Cycle 3 - Hypertrophy Workout 2

Bodyweight@session : ~197
Injuries/aches : none
Soreness : upper body DOMS 1/5

SQUATS :
1x6@187
1x6@209 , ( +11 lbs )
1x6@231 , ( +22 lbs )
1x6@253 , ( +33 lbs )
187 sub-parallel , 209 parallel , 231 & 254 half-squats.
Back to halfs , feels better ( & harder ) than lighter deeps.
Since i cant push on depth , i pushed on bar speed at half squats , impressive , 253 was flying up.
Gonna keep this for the next workout and in the next phase ill switch to [5x5 : 3 deep-2 half].

BSS:
1x8@176 , ( +22 lbs )
1x8@198 , ( +22 lbs )
1x8@220 , ( +22 lbs )
220 too heavy , limited ROM.

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

SINGLE LEG STANDING CALVE RAISES:
1x12@110
1x12@121 , ( +11 lbs )
1x11@132 , ( +22 lbs ) , ( -1 rep )

Back to green :D
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?

Kellyb

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Re: vag's journal : Age vs Vertical
« Reply #727 on: October 30, 2010, 02:55:01 pm »
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Good to see you back on the bulk there Vag. :)
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Raptor

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Re: vag's journal : Age vs Vertical
« Reply #728 on: October 30, 2010, 06:23:04 pm »
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Damn! 8 reps with 220 lbs at the BSS? That's monster!
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: vag's journal : Age vs Vertical
« Reply #729 on: November 01, 2010, 05:40:33 am »
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Quote from: Kellyb on October 30, 2010, 02:55:01 pm
Good to see you back on the bulk there Vag. :)

Thanks Kelly , bulk is nice! :D gotta put some more effort at it though , im stuck at ~197.

Quote from: Raptor on October 30, 2010, 06:23:04 pm
Damn! 8 reps with 220 lbs at the BSS? That's monster!

Ah , i forgot to type again on the title , i do them at the smith machine so they are much easier. They are still unnaturaly strong but that specific 220 set was bad ROM , more like halfs. The 198 was legit though , and the 176 was piece of cake.
« Last Edit: November 01, 2010, 03:09:54 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 #730 on: November 01, 2010, 03:08:47 pm »
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1 November 2010

Bball game.

Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(

Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!
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?

Raptor

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Re: vag's journal : Age vs Vertical
« Reply #731 on: November 01, 2010, 03:25:40 pm »
0
That's great in a very fatigued state.

Interestingly enough, I was jumping my highest after intense warm-ups (like 50 minutes long) - I was feeling very very tired yet was jumping very high.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #732 on: November 01, 2010, 07:19:15 pm »
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Quote from: vag on November 01, 2010, 03:08:47 pm
1 November 2010

Bball game.

Endurance = bad , i get tired after ~5 mins and i can't breath and request sub at ~8 mins :(

not good..


Quote
Vert = good , did only 1 jump in very fatigued state at half time and got 8'' above , but the rim was slightly bent so it's 32,5'' and not 33''. Nevertheless , touching wrist at legit indoor court rim feels damn good!

very good..


conclusion: neutral.

any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.


peace man
« Last Edit: November 01, 2010, 07:28:01 pm by adarqui »
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vag

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Re: vag's journal : Age vs Vertical
« Reply #733 on: November 02, 2010, 05:36:58 am »
0
Quote from: adarqui on November 01, 2010, 07:19:15 pm

any plans on improving your overall fitness? I think you could make some nice improvements with not much work, ie some quick interval sprints (gassers/suicides) after a session, some jump rope before or after upper body, or something.. I think you could definitely improve fitness a bit more by focusing on it a bit before or after those UB sessions, perfect place to incorporate.

peace man

Yup , gotta push it a bit more , gonna start with some indoor jumprope sessions and whenever its not too cold and rainy gonna go for intervals.
I am ashamed to admit , i've been wanting to do fitness work and some more reactive work long time now but... i was too lazy!  :-\
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?

Raptor

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Re: vag's journal : Age vs Vertical
« Reply #734 on: November 02, 2010, 06:37:01 am »
0
I think lazyness also comes from not really believe in what you're doing.

For example I'm lazy doing plyos because I don't believe they're going to help me at this moment.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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