Author Topic: Age vs VO2max  (Read 1602140 times)

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vag

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Re: Age vs Vertical
« Reply #870 on: January 15, 2011, 06:28:43 pm »
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How did 275 feel on the back?

Good question! :D
They felt just a bit heavy, but legs are not there yet , in my legs they felt like 300.
Its funny and weird, feeling them light on the back but not being able to squat them like you'd think!
Need a few more sessions and legs will catch up...
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

---

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: Age vs Vertical
« Reply #871 on: January 17, 2011, 10:06:47 pm »
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THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


15 Jan 2011

PHASE 3 - Cycle 1 - Stim workout

Bodyweight@session : ~193 ( AM workout, before lunch ).
Injuries/aches : none
Soreness : none

4x4 ME jumps:
SVJ : ~28'' , ( season best if i remember well )
RVJ : ~33''
-Not sure about RVJs, was jumping at 9'10'' rim so i don't know how many inches below wrist i was touching. Felt like 2'' below wrist so 10'' above 9'10''. ( 10'8'' - 33'' RVJ ). Could be a little higher or lower.
-Felt springy and reactive again , but this time i could also "power" my jumps better, good shit!\
-4th set = dropoff ( max RVJ = 31,5'' ) so stopped.

MSEM SQUATS ( rest between reps ~30secs , rest between sets ~1 min ):
3x1@209 , ATG
3x1@231 , parallel
3x1@253 , half squats , legit depth.
3x1@275 , half squats , bad depth ( lower than 1/4 but higher than 1/2 )

MSEM REVERSE LUNGES : ( rest between reps ~45secs )
6x1@187

SINGLE LEG STANDING CALVE RAISES:
3x8@121


better jump session for sure it sounds like.. starting to settle into that new weight.

LBSS

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Re: Age vs Vertical
« Reply #872 on: January 17, 2011, 10:17:26 pm »
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looks like i've got some catching up to do in terms of quality jump sessions. nice work.  :highfive:
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

vag

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Re: Age vs Vertical
« Reply #873 on: January 20, 2011, 02:42:11 pm »
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better jump session for sure it sounds like.. starting to settle into that new weight.

Yes , feeling better with long runups + being able to put power at them = WIN. But not there yet , they still lack power! :D



looks like i've got some catching up to do in terms of quality jump sessions. nice work.  :highfive:

Thanks man!
You'll have plenty of time to catch up , read lower! :D




THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending



20 Jan 2011

PHASE 3 - Cycle 2 - Strength workout

Too much work lately , couldn't get to the gym on time till today , lost bball day , didn't do shit from Saturday, FML!!!  :pissed:
Furthermore , in 10 days im leaving for 1 week of skiing , more off-track. FML!!!
No wait , 1 week of skiing is awesome!  :headbang:

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

SQUATS :
1x5@187
1x5@198
1x5@209
1x5@220
1x5@231
-187, 198 ATG , 209 parallel , 220 & 231 legit half squats.

ROMANIAN DEADLIFTS:
1x6@165
1x6@187
1x6@209
-Impressed , last time i did 3x6@143!

STANDING CALVE RAISES:
1x15@220
1x10@308
1x8@374
- At the beginning of each set i need to do a pin-half-squat at that machine to get to starting position , 374 was a grinder , almost failed it , LOL
« Last Edit: January 20, 2011, 02:46:18 pm by vag »
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

---

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: Age vs Vertical
« Reply #874 on: January 20, 2011, 04:04:02 pm »
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How did 275 feel on the back?

Good question! :D
They felt just a bit heavy, but legs are not there yet , in my legs they felt like 300.
Its funny and weird, feeling them light on the back but not being able to squat them like you'd think!
Need a few more sessions and legs will catch up...


I think I'm a bit opposite... it usually feels like a ton on the back and it's not that hard to push it up, especially if I wear a belt.

Not sure what adarqui means by "settle in that new weight"... what? Bodyweight or bar weight?
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: Age vs Vertical
« Reply #875 on: January 20, 2011, 05:06:28 pm »
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I think I'm a bit opposite... it usually feels like a ton on the back and it's not that hard to push it up, especially if I wear a belt.


Normally there is a good analogy for me , weight feels the same for back and legs. In this session legs were weak from detraining.

Not sure what adarqui means by "settle in that new weight"... what? Bodyweight or bar weight?

Nah , he was talking about bodyweight in jump sessions. "Settle in that new weight" = get used to the different jump mechanics being lighter.
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

---

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: Age vs Vertical
« Reply #876 on: January 20, 2011, 05:10:47 pm »
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So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)
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: Age vs Vertical
« Reply #877 on: January 21, 2011, 05:49:25 am »
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So what, you're lighter now? You're 193... what was your previous weight? I mean, since when you're "lighter" now? A few weeks or what (too lazy to search for that in your log...)

I was ~201 at last jumping sessions before xmas. Was getting ~28 SVJ , ~32+ dropstep, ~33+ off 2-steps and ~32 full runup. Felt better with 1 or 2 steps , 'squating' my jumps, full runups were uncoordinated and unsmooth.

Now at ~193 i feel better with long runups , more reactive , more smooth but the can't 'squat' my jumps as well.
SVJ is the same , drpostep is down to 31 , 2 steps down to 32 and full runups up to 33.
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

---

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: Age vs Vertical
« Reply #878 on: January 21, 2011, 06:40:38 am »
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Maybe it's just a coincidence. I'll get that you jump higher off a run up but it doesn't make sense for all the others to drop.
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: Age vs Vertical
« Reply #879 on: January 21, 2011, 07:55:41 am »
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Maybe it's just a coincidence. I'll get that you jump higher off a run up but it doesn't make sense for all the others to drop.

Sure there are many day-dependant factors ( rest , recovery, stim , soreness , temperature , wind , just if its a good/bad day etc )
Roughly for those 2 sessions compared to the last 2 sessions before xmas it goes like this:
Better jumps off full runups = because of weight loss.
Worse 'strength jumps' ( dropstep , 1-2 steps ) = because of detraining , didn't do shit for 2 weeks during xmas.
Same SVJ = no clue  8)
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

---

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 #880 on: January 22, 2011, 09:19:38 am »
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22 Jan 2011

Conditioning/recovery session

Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5

- 15 mins dynamic warmup

- 10x1 ~50m sprints@100%
Very nice , fast and springy.

-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!!  :pissed:
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

---

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 #881 on: January 23, 2011, 04:51:27 am »
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22 Jan 2011

Conditioning/recovery session

Weight@session : ~193,5
Injuries/aches : none
Soreness : quads 3/5 , hamstrings 2/5 , calves 1/5

- 15 mins dynamic warmup

- 10x1 ~50m sprints@100%
Very nice , fast and springy.

-Jumps ( 10' rim , concrete ):
2x4 SVJs : Average ~24'' ( that's 9'11'' , failing to touch rim!!! ) , max ~25,5''
2x4 dropsteps : average ~27,5 , max 29''
Roads and weather were dry , but courts were wet , it was actually muddy, was afraid i'd slip even at SVJs
FML!!!  :pissed:


ya man don't even worry about those numbers, muddy surface + afraid to slip is not gonna lead to good jumps lol.

skiing soon will be fun tho ;d

vag

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Re: Age vs Vertical
« Reply #882 on: January 24, 2011, 03:03:23 pm »
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24 Jan 2011

Decided to skip the ratio and do some more ski-specific stuff this week:

WALL SKI SQUATS:
- 3 sets : double legged , 5 positions , starting from half-squat and lowering 2-3'' , hold each position 20 seconds.
- 3 sets : single legged , 5 positions , starting from half-squat and lowering 2-3'' , hold each position 5 seconds.
- DL = rather easy , SL = damn hard!

SINGLE LEG BW KING DEADLIFT:
-3x10

SINGLE LEG STANDING BW CALVE RAISES:
-3x20
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

---

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: Age vs Vertical
« Reply #883 on: January 24, 2011, 03:57:50 pm »
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Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...
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: Age vs Vertical
« Reply #884 on: January 25, 2011, 04:55:39 am »
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Why do you start at a high point and then lower yourself as you get tired? That's both getting tired and getting more difficult, when you're the lowest you'll be dead tired so...

Word , that's how they felt, bottom was hell , especially on SL. But that's how kellyb prescribes them in VJB so that's what i did.
No big deal anyway , 1 or 2 workouts like that are not going to change much in skiing. There you go on for 6-7 hours or so, hundreds of BW squats, legs are totally toasted. It was more like a warmup for what's coming than a preparing workout ;)
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

---

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?