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Author Topic: Age vs VO2max  (Read 1602408 times)

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LBSS

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Re: vag's journal : Age vs Vertical
« Reply #825 on: December 15, 2010, 12:18:45 pm »
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Quote from: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?

Jesus you're lazy.
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Muscles are nonsensical they have nothing to do with this bullshit.

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Raptor

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Re: vag's journal : Age vs Vertical
« Reply #826 on: December 15, 2010, 01:06:29 pm »
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Quote from: LBSS on December 15, 2010, 12:18:45 pm
Quote from: Raptor on December 15, 2010, 08:15:06 am
You haven't done any MSEM yet have you?

Jesus you're lazy.

Yeah, I am.
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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 #827 on: December 15, 2010, 01:21:56 pm »
0
Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #828 on: December 15, 2010, 10:11:12 pm »
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Quote from: vag on December 15, 2010, 01:21:56 pm
Back to the log:

15 Dec 2010

BBall practice. 1,5 hours of full court 4-on-4 , exhausting!
Did very few jumps , got a 10'5'' dropstep touch and a 10'7'' 2-steps DLRVJ touch.
All upper body was really sore and tight from weights previous days , reach measured after practice at 7'10'' ( 1'' less than normal ). So that's a 31'' dropstep ( PR tie ) and 33'' RVJ ( Season Best ) , nice! :D

hey vag have you ever tried squatting?!?!!? lolol

awesome vag, that was on 10' indoor courts right?

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:
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vag

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Re: vag's journal : Age vs Vertical
« Reply #829 on: December 16, 2010, 03:48:48 am »
0
Quote from: adarqui on December 15, 2010, 10:11:12 pm
hey vag have you ever tried squatting?!?!!? lolol

LOLLLLLLLLLLLLLLLL


Quote from: adarqui on December 15, 2010, 10:11:12 pm
awesome vag, that was on 10' indoor courts right?

 :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang: :headbang:


Thanksssssss!
Yup, 10' indoor with extra slippery wood , the assholes never mop it , &^%$#@! :pissed:
Dropsteps are not affected from that though , as shown from the PR tie.
« Last Edit: December 16, 2010, 12:40:59 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 #830 on: December 16, 2010, 02:50:31 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


16 Dec 2010

PHASE 2 - Cycle 2 - Hypertrophy Workout 2

Bodyweight@session : ~200
Injuries/aches : ankles/calves stressed from bball.
Soreness : very light upper body soreness.

SQUATS :
1x5@209
1x5@231 , ( +11lbs )
1x5@253 , ( +11lbs )
1x5@275 , ( +11lbs )
1x5@297
- 209 & 231 sub-parallel
- 253 half to parallel , 1 rep below parallel , WIN.
- 275 legit halfs , 297 better ROM than last time but not where i want it.

REVERSE LUNGE:
1x6@143 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@187 , ( +11lbs )
- Load goes up , form&ROM improves too , WIN.

LEG CURLS:
1x8@121 , ( +11lbs )
1x8@121
1x8@132
1x8@143 , ( +2 reps , PR )

SINGLE LEG STANDING CALVE RAISES:
3x12@BW+110lbs
- Took those easy as ankles/calves felt too stressed from 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 #831 on: December 18, 2010, 08:28:24 am »
0
18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  :o
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' ,  :personal-record:

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )


2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441
« Last Edit: December 18, 2010, 06:03:38 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?

Leonel

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Re: vag's journal : Age vs Vertical
« Reply #832 on: December 18, 2010, 08:59:04 am »
0
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:
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vag

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Re: vag's journal : Age vs Vertical
« Reply #833 on: December 18, 2010, 06:03:03 pm »
0
Quote from: Leonel on December 18, 2010, 08:59:04 am
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...
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 #834 on: December 19, 2010, 03:42:32 am »
0
Quote from: vag on December 18, 2010, 08:28:24 am
18 Dec 2010

Vertical Jump Testing / Dunks

Weight@session : 201,5  :o
Injuries/aches : none
Soreness : none

10' jumps :

1x3 SVJs : 10'2'' ( 27'' )

1x3 dropsteps : got one at 10'7'' , 32'' ,  :personal-record:

2x3 DLRVJs ( mixed runups , 2 to 4 steps ) : average 10'7'' , got one at 10'8'' ( 33'' , season best tie again )


2x3 10' dunk attepmts : 0/6 , need 1 god damn motherfucking inch more!

2x4 9'10'' dunk attempts : 1/8 , few hard misses and a sick power dunk , best dunk ever at this height , PR dunk.

Dropoff at last dunk set ( ~26 ME jumps ) so stop.

Unbelievable session , considering it was cold ( 6'C - 43'F ) , i was 201,5lbs and i squatted heavy just ~36 hours.

Uploaded some pics of the session:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg26441/#msg26441

lol @ 201 lb, jumping good for being so heavy.



Quote from: vag on December 18, 2010, 06:03:03 pm
Quote from: Leonel on December 18, 2010, 08:59:04 am
Nice session man. Now lose some of that weight and you'll be flying! Losing 10-15lbs of fat could lead to 3-5'' gain on vertical by itself... as long as you maintain that strength. DO IT!  :headbang: :headbang:

Thanks man.
Yup , at this point some fat loss ( with an absolute priority on maintaining strength ) would be very benefitial.
Im on it , its all planned...

nice :) ya man when you do that, you'll be alot closer to defeating age.. if you're getting 33 at 201, maintaining strength and dropping pretty much pure fat to hit 190 would have you 35+.

pc!!!!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #835 on: December 20, 2010, 03:03:41 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  :personal-record:

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!  :headbang:  :highfive:  :personal-record:
« Last Edit: December 21, 2010, 04:24:20 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #836 on: December 21, 2010, 05:57:33 am »
0
Quote from: vag on December 20, 2010, 03:03:41 pm

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

20 Dec 2010

PHASE 2 - Cycle 2 - Explosive & Stim Workout

Gym subscribtion ends tomorrow so i had to merge the explosive & stim workout

Bodyweight@session : ~201
Injuries/aches : none
Soreness : none

REA SQUATS:
4x3@143
- Great , smoothest , fastest and most powerful REA squats ive ever done.

EXPLOSIVE MSEM SQUATS ( rest between reps ~30secs , rest between sets ~2mins ):
4x1 : 209 - 209 - 209 - 209
4x1 : 253 - 253 - 253 - 253
-209 looked more like jump-squats , should have used 220 or 231.
-253 great explosion.

MSEM HALF SQUATS ( rest between reps ~1 min , rest between sets ~4mins ):
3x1 : 297 - 297 - 297
3x1 : 319 - 319 - 319 ,  :personal-record:
- 319 felt much better than i expected , not too heavy on back , great form , depth a couple of inches above legit half squat.

ROMANIAN DEADLIFTS:
1x8@165
1x8@187
1x6@209 , limited by grip.

SINGLE LEG STANDING CALVE RAISES:
1x5@132
1x5@154
1x5@176
1x5@198 ,  :personal-record:

END OF PHASE 2 , also LAST LOWER BODY GYM FOR 2010 , way to end both!  :headbang:  :highfive:  :personal-record:

WTF???????????? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc
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vag

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Re: vag's journal : Age vs Vertical
« Reply #837 on: December 21, 2010, 09:28:06 am »
0
Quote from: adarqui on December 21, 2010, 05:57:33 am

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.
Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!
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 #838 on: December 21, 2010, 02:44:26 pm »
0
21 Dec 2010

Was kinda sick , no gym.

- 30 mins leg drain. Shit feels good!

- Various bball palming drills ( iso bball palming variations) during the drain.

- 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #839 on: December 21, 2010, 10:18:27 pm »
0
Quote from: vag on December 21, 2010, 09:28:06 am
Quote from: adarqui on December 21, 2010, 05:57:33 am

WTF ? ? ? ? ? ? BEAST

sick way to end 2010 man for lower.. those are some nice PR's.. damn inching closer and closer to 350 msem, we know what's after that, big money weight.

pc


Thanks a lot Andrew!!!

np man!!



Quote
Our squats are quite similar lately , progress-wise and form-wise.
My 319 form/depth was just like your 325 the other day , fair depth , maximum focus on perfect form and concentric speed while adapting to heavy loads on my back.

 :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting:

thanks man, ya we definitely been ballin` out on squat.. I love half squatting, feels fine on my hip, no reason to ever mess with true parallel or below.. But ya, as my half squat improves, so does my parallel or below squat, so no reason to even train those, i'm starting to think also that, as my "quarter squat" improves, so too will my half squat.. Need to be even more careful with that.


Quote
Can't believe you hit 345@155 though , mind blowing!!!  :o 40 is just around the corner for you!

 I'm going to consider that 345 x 1 a quarter until i actually watch it, i think it is a bit high though.. I put it on a vid im rendering, itll be at the end, so once it's done rendering in 8 hours i'll get to see it haha.


peace man!
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