Author Topic: Age vs VO2max (Read 1601684 times)

vag · « **Reply #945 on:** March 24, 2011, 04:13:19 am »

23 March 2011

~30 mins of low-tempo 3-on-3.
( goals were break in new shoes , give a good active recovery for today's game ).

Got down and planned each and every training session until until the end of this training season ( August ).
Also, decided to go on a fat-weight loss rally. Plan is to lose 1lb per week. In the beginning it will be more ( water & carbs ) then less, but 1lb/week is very realistic for me.

Here is the progress plan ( by week, starting last week ) , will be updating with the real results weekly to see what happens:

Estimated SVJ is ccj's calculator , LOL! But i did look back at my stats the last 2 years and i saw it's kinda accurate, with some normal deviations of course. Will be interesting to see how it goes , will make some nice graphs in the end too.

vag · « **Reply #946 on:** March 24, 2011, 02:19:42 pm »

24 March 2010

BBall game @ court with awesome floor.
Good endurance , good jumping.
New shoes ( hyperdunks 2010 ) still not broken , feeling a bit uncomfortable in them. The sole is awesome though , also i noticed i feel much better 'loading' SLRVJs in them. On DLRVJs i got a ~10'6'' dropstep touch ( ~31'' ) , 10'7.5'' ( 32.5'' ) off 1 and 2 steps. Jumps felt submax so happy with the heights. I didn't feel like doing full runups, probably because of weight ( weight after game ~197 ). I also had a hard fall after a jump, smashed my right side ( hip and outer calve ) pretty hard. Doesn't look like something to worry about , just gonna bruise etc , at least that's how it seems now...

vag · « **Reply #947 on:** March 28, 2011, 03:09:42 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

28 March 2011

PHASE 3 - Cycle 4 - Strength workout

Bodyweight@session : ~196,5
Soreness : none
Injuries/aches : Right outer glute and right outer calve bruised & hurting. Nothing too much.

Dynamic warmup 10'

ME jumps ( concrete , 9'10'' rim , no caffeine )

1x4 SVJs : ~5.5'' above rim , ~28.5''
1x4 dropsteps : ~7.5'' above rim , ~30.5''
1x4 2-step RVJs : ~9'' above rim , 32''
1x4 full runup RVJs : ~8'' above rim , 31''
-SVJs = powerfull , everything else submax and unexplosive.

SQUATS :
1x6@191.5 ( +4.5bs )
1x6@202.5 ( +4.5lbs )
1x6@213.5 ( +4.5lbs )
1x6@224.5 ( +4.5lbs )
-191&202 below parallel , 213 parallel, 224 : between half and parallel
- Right glute hurting a lot on concentric , no probs on eccentric.

REVERSE LUNGES:
Canceled due to injured glute.

ROMANIAN DEADLIFTS:
1x8@169.5 ( +2reps , +4.5lbs )
1x8@191.5 ( +2reps , +4.5lbs )
1x6@213.5 ( +4.5lbs )

STANDING CALVE RAISES:
3x15@220lbs
-Switched back to 2-legged. Better ROM.

LBSS · « **Reply #948 on:** March 28, 2011, 11:20:46 pm »

you been doing any smr? made a huge difference for me when i tweaked my tfl. make sure your hip flexors are loose, too.

vag · « **Reply #949 on:** March 29, 2011, 05:11:43 am »

Quote from: LBSS on March 28, 2011, 11:20:46 pm

you been doing any smr? made a huge difference for me when i tweaked my tfl. make sure your hip flexors are loose, too.

Did some light SMR and stretching. Kinda helped , but that's a different injury , from smashing it at a fall. Its is not like i pulled a muscle so i don't feel those really help , i just do them like i would normally. Its nothing much anyway , when i was jumping i forgot i had it.

vag · « **Reply #950 on:** March 29, 2011, 02:57:34 pm »

29 March 2011

No time for gym today , did a recovery workout at home.

LTMP recovery session:

BOX SQUATS ( 1'' above parallel ) :
30*BW
20*BW each leg ( equivalent load = ~165lbs )
10*BW+22lbs each leg ( equivalent normal squat load = ~210lbs )
10*BW+22lbs each leg ( equivalent normal squat load = ~210lbs )
10*BW+44lbs each leg ( equivalent normal squat load = ~255lbs )
10*BW+44lbs each leg ( equivalent normal squat load = ~255lbs )

CALVE RAISES:
3x25@BW+44lbs

Equivalent normal squat load calculation:
Lifting BW = 0.85*BW
Equivalent normal squat load = ( Lifting BW + SL load )*2 - Lifting BW.

vag · « **Reply #951 on:** March 30, 2011, 02:39:09 pm »

^^^^^^^^^
Idiot , i read the LTMP article on the go and i didn't realize it is 1 set to failure , i did 4x10 , FML!

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

30 March 2011

PHASE 3 - Cycle 4 - Power workout

Bodyweight@session : ~196. Diet : you're doing it right!
Injuries/aches : glute almost 100% now , barely feeling it.
Soreness : quads 1/5 , calves 3/5
Expected to be much more sore at quads but it seems that wrong-LTMP-high-rep-submax-squat shit worked!

POWER CLEANS:
6x3@121
-Switched to 6x3 from 3x5 , more power-oriented.
-Trying to jump more / pull less the clean.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
8x1@231 ( +2reps , +11lbs )
-Awesome speed. Last rep = so explosive i jumped ~3'', scary , DO NOT WANT!

STANDING CALVE RAISES:
4x5@308
-Different tempo than high rep , explode up , hold 1'' , lower slow.

LBSS · « **Reply #952 on:** March 31, 2011, 01:06:15 am »

gotta bump that weight up faster! nice work man. once you get skinny you're gonna be flying. age vs. vertical is still in play.

vag · « **Reply #953 on:** March 31, 2011, 02:52:54 am »

Quote from: LBSS on March 31, 2011, 01:06:15 am

gotta bump that weight up faster! nice work man. once you get skinny you're gonna be flying.

Bump what weight up? Confused.
If you mean lose weight faster , its already fast , it was 200 at the top of that page and i haven't gone hardcore yet. I have no problem losing weight , its very easy for me , im taking it slow because the hard part is maintaining/increasing muscle&strength during the weight loss. As for skinny , i don't want to be skinny , low 180's is the goal...
If you mean increase the weight on the bar more , i can't , LOL! Taking it slow and linear here too , i am having very good progress so far!

Quote from: LBSS on March 31, 2011, 01:06:15 am

age vs. vertical is still in play.

WORD!!!
Thanks for the support man , appreciate it!

LBSS · « **Reply #954 on:** March 31, 2011, 06:16:00 am »

haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!

vag · « **Reply #955 on:** March 31, 2011, 02:41:53 pm »

Quote from: LBSS on March 31, 2011, 06:16:00 am

haha, i meant weight on the msem half squats. 3" of elevation means you need more weight!

Ah , ok! I don't know , the bar flies up at the last 1/8th of the movement , if i added weight the transition and lower part would not be explosive at all. Not sure if that's right though, it's a tug of war. Next time im adding 4.4 lbs , if it flies up ill add another 4.4 for the last 4 reps.

31 March 2010

Weight@session : 196
Injuries/aches : none
Soreness : Calves 1/5 , also... triceps 1/5! WTF , probably from the power cleans, can't get how though...

Active rest:
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.

vag · « **Reply #956 on:** April 02, 2011, 08:34:21 am »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

2 April 2011

PHASE 3 - Cycle 4 - Stim workout

Bodyweight@session : ~195.5 ( AM )
Injuries/aches : none
Soreness : none

JUMPS ( concrete , 10' rim ):
1x4 SVJs : max = ~28,5''
1x4 dropsteps : max 32'' ( equals PR )
1x4 1/2 steps DLRVJs : max 33''
3x4 3/4 DLRVJs : max 31''
-SVJs and dropsteps felt powerful and explosive
- 1/2 steps a bit less powerfull.
- Full runups : pure shit. Tried going slow , fast , high, low , accelerating , decelerating , nothing worked , FML!
- My conclusion is that i am seriously lacking in the FA department.

HANG POWER CLEANS:
1x5@99
1x5@99 ( -11lbs )
1x5@99 ( -22lbs )
-Deliberately lowered the weight , was more interested in the shock part than the triple extension, so i used a weight that i can 100% jump the bar so catch = landing.

MSEM HALF SQUATS ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@297 ( +11lbs )
-Last 253 rep = jump 2'' , gotta stop doing that shit before i get hurt.
-275 was harder than 297, WTF? felt heavy on back, limted ROM
-297 felt ok on back , did them in legit half depth and good speed , very happy with it.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@165
3x1@198 ( I think it's PR , not sure )

STANDING CALVE RAISES:
1x5@220 , too easy , wasted set , WTF was i thinking?
1x5@308
1x5@374
1x5@374
-Loading that thing sucks , and also it makes funny noises when too loaded. I loaded 418 for last set but it was so noisy i was afraid it would break.

vag · « **Reply #957 on:** April 04, 2011, 03:32:14 pm »

THE RATIO TECHNIQUE BIG EXPERIMENT:

GREEN = done
BLUE = current
RED = pending

4 April 2011

PHASE 3 - Cycle 5 - Strength workout

Bodyweight@session : ~199 ,

, where did that come from???
Soreness : none
Injuries/aches : none

Dynamic warmup 10'

1x5 ~20'' Depth Jumps ( stim trick )

ME jumps ( concrete , 10'' rim , no caffeine )
1x4 SVJs : max 27''
1x4 dropsteps : max 30''
2x4 mixed 1/2/3 steps DLRVJs : only 1 jump 31'', all other 30''.
Awfull!

SQUATS ( rack was taken , had to do them on smith , FML! ):
1x6@198 ( +6.5bs )
1x6@209 ( +6.5lbs )
1x6@220 ( +6.5lbs )
1x6@231 ( +6.5lbs )
-All set and reps below parallel.
-Will try to match those loads next week on free squats.

LUNGES ( rack still taken , at smith too , FML! ):
1x6@132 ( +11lbs )
1x6@143 ( +11lbs )
1x6@154 ( +11lbs )
-Will also try to match that on BB reverse lunges next week.

ROMANIAN DEADLIFTS:
1x8@187 ( +17.5lbs )
1x8@209 ( +17.5lbs )
1x6@220 ( +6.5lbs )
-Steady gains , perfect form , limiting factor is my girly grip.

STANDING CALVE RAISES:
3x15@220lbs
3x15@231lbs ( +11lbs )
3x15@242lbs ( +22lbs )

vag · « **Reply #958 on:** April 05, 2011, 03:01:58 pm »

5 April 2011

Weight@session : ~197,5 , -1.5 lbs from yesterday's whack weight although stuffed with food , nice.
Injuries/aches: none
Soreness : hamstrings & glutes DOMS , 2/5

Upper Body Workout.

BENCH PRESS:
1x6@121 ( -4. 5lbs )
1x6@132
1x6@143 ( +6.5 lbs )
1x6@154 ( +11 lbs ) , all time 6-reps

, all time PR = 3x165

SEATED ROWS
1x8@154 ( +11 lbs )
1x8@165 ( +11 lbs )
1x8@176 ( +11 lbs )
1x8@187 ( +11 lbs ) ,

( previous was 8x176 )

STANDING MILITARY PRESS:
1x8@77
1x8@81.5 ( +4.5 lbs )
1x8@88 ( +11 lbs )
1x8@92.5 ( +4.5 lbs ) , that's a

too but it's the 3d time doing them.

CHINUPS:
4x6@BW
- All reps clean , ( +1 ) ,

PR-ish workout is PR-ish!

vag · « **Reply #959 on:** April 06, 2011, 01:06:02 pm »

6 April 2011

BBall game.
Very good endurance. Lately increased gym frequence + phase in ME jump sessions seems to work.
Fair jumping, did only 2 dropstep rim jumps , got 30'' ( mid palm rim grab ) in both.
3d game in hyperdunks 2010 , the more they break the better they feel, awesome shoes.

Adarq.org

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Author Topic: Age vs VO2max (Read 1601684 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical