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Author Topic: Age vs VO2max  (Read 1602836 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #810 on: December 09, 2010, 02:50:14 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  :highfive:
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
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 #811 on: December 09, 2010, 02:57:40 pm »
0
NICE on the squats
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #812 on: December 10, 2010, 05:10:51 am »
0
Quote from: vag on December 09, 2010, 02:50:14 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

9 Dec 2010

PHASE 2 - Cycle 1 - Stim Workout

Bodyweight@session : ~200 ,  :highfive:
Injuries/aches : none
Soreness : none

MSEM SQUATS ( rest between reps ~45secs , rest between sets ~4mins ):
3x1 : 231 - 231 - 231
3x1 : 275 - 275 - 275
3x1 : 308 - 308 - 308 , MSEM PR , previous was 3x1@297
- 231 ATG , 275 & 308half-squats.
- 308 set was a couple inches less deep than i wanted, still deep enough to consider them halfs and not quarters!

MSEM REVERSE LUNGE ( rest between reps ~30secs , rest between sets ~3mins ):
3x1@165
3x1@187
- Should have tried 198 , i had it.

SINGLE LEG STANDING CALVE RAISES:
3x8@BW+100
- Taking it easy here.
:headbang:
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vag

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Re: vag's journal : Age vs Vertical
« Reply #813 on: December 10, 2010, 05:53:34 am »
0
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 #814 on: December 10, 2010, 12:38:18 pm »
0
10 Dec 2010

- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
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 #815 on: December 11, 2010, 09:47:04 am »
0
11 Dec 2010

Workout 1 : Vertical Jump Testing
Jumping on concrete , 10' rim
Conditions : 4 degrees Celsium , 30kph wind ( 40'F , 19mph ) :pissed:

1x4 SVJs : ~27''
1x3 Dropsteps : ~31'' ( dropstep PR i think )
1x3 1-step DLRVJs : ~30''
1x3 full runup DLRVJs : ~32''


Workout 2:


THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending



PHASE 2 - Cycle 2 - Hypertrophy Workout 1

Bodyweight@session : ~198
Injuries/aches : none
Soreness : none

SQUATS :
1x5@209 , ( +11lbs )
1x5@220 , ( +11lbs )
1x5@231 , ( +11lbs )
1x5@253 , ( +deeper ROM )
1x5@297 , ( +11lbs ) , ( -limited ROM )
- 209, 220 & 231 sub-parallel , 253 1/2 , 297 = 1/4
- 5x231 below parallel = WIN
- 5x253 pushing parallel = WIN
- 5x297 fatigue caught up , could only do them quarters , FAIL

REVERSE LUNGE:
1x6@132
1x6@154 , ( +11lbs )
1x6@176 , ( +22lbs )

LEG CURLS:
1x8@110
1x8@121
1x8@132
1x6@143 , PR

SINGLE LEG STANDING CALVE RAISES:
1x12@BW+110lbs
1x12@BW+132lbs
1x12@BW+154lbs , PR

« Last Edit: December 11, 2010, 11:55:49 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?

Flander

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Re: vag's journal : Age vs Vertical
« Reply #816 on: December 11, 2010, 10:00:44 am »
0
nice session.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #817 on: December 12, 2010, 12:56:56 pm »
0
Quote from: Flander on December 11, 2010, 10:00:44 am
nice session.

Thanks man , i apreciate it!  :highfive:
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 #818 on: December 13, 2010, 03:24:30 pm »
0
13 Dec 2010

Weight@session : ~200
Injuries/aches: none
Soreness : none

Upper Body Workout.

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +11lbs )
1x5@154 , ( +11lbs ) ( -3 reps )

INCLINE BENCH CHEST DB FLYS:
1x10@30
1x10@36
1x10@41

WIDE GRIP LAT PULLDOWNS:
1x8@154
1x8@165
1x8@176 , ( +11lbs )
1x6@187 , ( +11lbs ) ( -2 reps )

SEATED ROWS:
1x8@154
1x8@165
1x8@176

TRICEPS PUSHDOWN ( ROPE ):
1x10@88 , ( +11lbs )
1x10@99 , ( +11lbs )
1x10@110 , ( +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 #819 on: December 14, 2010, 03:09:10 pm »
0
14 Dec 2010

Weight@session : ~200,5
Injuries/aches: none
Soreness : chest&back , normal

Some light cardio & some beachwork :

- 25 mins of light cardio ( 4mins walk 6kmh - 1min jog 8kmh , total dist = 2,5km )

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

SHOULDERS LATERAL RAISES:
3x8@25lbs DBs in each hand , ( +6lbs )

SHOULDERS FRONT RAISES:
skipped

BICEPS EZ BAR STANDING CURLS:
1x10@66
1x10@77 , ( +7lbs )
1x10@88 , ( +11lbs , +2 reps )

BICEPS CONCENTRATION DB CURLS:
1x8@24lbs DB each hand
2x8@30lbs DB each hand ( +6lbs )
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 #820 on: December 14, 2010, 06:08:28 pm »
0
You are the most consistent PR-setter on the whole forum.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #821 on: December 15, 2010, 12:14:54 am »
0
Quote from: LBSS on December 14, 2010, 06:08:28 pm
You are the most consistent PR-setter on the whole forum.

x2
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vag

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Re: vag's journal : Age vs Vertical
« Reply #822 on: December 15, 2010, 03:35:47 am »
0
Quote from: adarqui on December 15, 2010, 12:14:54 am
Quote from: LBSS on December 14, 2010, 06:08:28 pm
You are the most consistent PR-setter on the whole forum.

x2

Thanksssss!@#$%@#$@!#$  :headbang:  :strong:  :highfive:

Hope vert PRs follow , can't wait to peak...
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 #823 on: December 15, 2010, 08:15:06 am »
0
You haven't done any MSEM yet have you?
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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 #824 on: December 15, 2010, 08:24:14 am »
0
Quote from: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?

Scroll this page up , there is an MSEM workout loged ;)

I did MSEM on all stim workouts so far ( last element in ratio [strength:power:stim] ).
Finishing hypertrophy transition phase this week , MSEM will be appearing much more often after that...
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?
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