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Author Topic: Age vs VO2max  (Read 1601675 times)

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vag

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Re: Age vs Vertical
« Reply #960 on: April 07, 2011, 02:52:30 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

7 April 2011

PHASE 3 - Cycle 5 - Power workout

Bodyweight@session : ~199.5 , FFFFFFUUUUUUUUUUUUUU
Injuries/aches : none
Soreness : none

HANG POWER CLEANS:
3x3@121
3x3@132 ( +11lbs )
- 121 easy , 132 challenging.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
4x1@242 ( +11lbs )
4x1@253 ( +22lbs )
- Not 2 sets , it was 8x1 and i increased the weight for the last 4 reps.
- Awesome power&speed , 253 flying up in like ~0.5 seconds.

EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@209
- Weak ass grip is weak ass!

STANDING CALVE RAISES:
3x8@308
« Last Edit: April 07, 2011, 02:55:48 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: Age vs Vertical
« Reply #961 on: April 09, 2011, 07:34:13 am »
0
9 April 2010

Bodyweight@session : ~197 ( AM )
Injuries/aches : none
Soreness : none

Conditioning/recovery workout

WARMUP:
-20 mins light jog ( ~130bpm )

SPRINTS:
-10x80m @ 60% ( Sprint ~20secs , rest ~40secs )

-4x10 MR tuck jumps

-My usual lower body stretch routine

COMMENTS:
-During jog calves/shins felt too stiff, in a bad way.
-Sprints were great: springy, easy, great breaths.
-MR tucks were awesome: minimum GCT , very springy , good height.
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: Age vs Vertical
« Reply #962 on: April 10, 2011, 12:36:01 pm »
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ZOMFG!!!!!

To be continued...
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: Age vs Vertical
« Reply #963 on: April 11, 2011, 04:38:27 am »
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Quote from: vag on April 10, 2011, 12:36:01 pm
ZOMFG!!!!!

To be continued...

10 April 2011

ME jumps/dunks session

10' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10' dynamic warmup

- bunch of low mid effort jumps

- SVJ : thump at rim , ~29''. PR tie , first time touching thumb at 10'
- Dropstep : 10' 7.5'' touch , 32.5'' ,  dropstep :personal-record:
- 1/2 steps DLRVJ : touching rim 0.5'' below wrist with some angle too, 33.5'' minimum, probably 34''
- 30 dunk attempts, sth like 6x5:
Tons of hard misses , ball above rim in all of them. Most of them backriming / going in through the backboard. Felt very powerfull , no dropoff too. Stopped to avoid wearing myself out. SICK!

Oh , and this:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg44761/#msg44761
 :P
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: Age vs Vertical
« Reply #964 on: April 11, 2011, 06:16:58 am »
0
Congrats on 10' dunk you old fart.  :headbang: :headbang: :headbang:

Didnt look like you even tried to jump high. Nice job.
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Girljordan

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Re: Age vs Vertical
« Reply #965 on: April 11, 2011, 09:56:10 am »
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Congrats on your dunk!
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vag

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Re: Age vs Vertical
« Reply #966 on: April 11, 2011, 10:54:26 am »
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Quote from: Flander on April 11, 2011, 06:16:58 am
Congrats on 10' dunk you old fart.  :headbang: :headbang: :headbang:

Didnt look like you even tried to jump high. Nice job.

Thanks flander , old fart FTW  :P

Quote from: Girljordan on April 11, 2011, 09:56:10 am
Congrats on your dunk!

Thanks , your turn now!
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: Age vs Vertical
« Reply #967 on: April 11, 2011, 03:25:45 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

11  April 2011

PHASE 3 - Cycle 5 - Stim workout

Bodyweight@session : ~195 , too low.
Soreness : forearms , from squeezing the ball to palm it , LOL
Injuries/aches : very tired/stressed all around shins and calves.

HANG POWER CLEANS:
1x5@99
1x5@110 ( +11lbs )
1x5@121 ( +22lbs )
-Nice , improvement in form/smoothness/jumping the weight.

MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@253
3x1@275
3x1@308 ( +11lbs )
-253 pushing parallel.
-275 much better than last time.
-308 felt ok on back but depth wasn't good.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176 ( +11lbs )
3x1@202.5 ( +4.5lbs ) ,  :personal-record:

STANDING CALVE RAISES:
-Skipped to rest calves/shins.
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: Age vs Vertical
« Reply #968 on: April 11, 2011, 08:55:58 pm »
0
damn vag, pr'ing left and right!
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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

vag

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Re: Age vs Vertical
« Reply #969 on: April 12, 2011, 04:20:45 am »
0
Quote from: LBSS on April 11, 2011, 08:55:58 pm
damn vag, pr'ing left and right!

 :highfive:
Just wait 2 more months and cross your fingers that i'll stay healthy.
Periodization rules , huge PRs on the road...
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: Age vs Vertical
« Reply #970 on: April 13, 2011, 04:16:35 am »
0
12 April 2011

Bodyweight@session : just under 195 , nice!
Injuries/aches : none
Soreness : none

Upper body workout, no time for gym, home workout , FML :pissed:

PUSHUPS:
4x15

BENT OVER ROWS:
4x10@44lbs each hand.

BICEP CONCENTRATION CURLS:
3x12@22lbs each hand.

STANDING TRCEPS EXTESIONS
3x12@22lbs each hand.
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: Age vs Vertical
« Reply #971 on: April 13, 2011, 09:25:31 am »
0
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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

Raptor

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Re: Age vs Vertical
« Reply #972 on: April 13, 2011, 09:42:13 am »
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Quote from: LBSS on April 13, 2011, 09:25:31 am


Strong chest. Was that built with biceps curls?
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

vag

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Re: Age vs Vertical
« Reply #973 on: April 13, 2011, 09:52:24 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: Age vs Vertical
« Reply #974 on: April 13, 2011, 02:43:49 pm »
0
13 April 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : none

Bball practice.
Medium endurance , bad jumping. Jumps were powerfull but not getting up high.
Got 10'2'' SVJ ( 27'' ) and 10'6.5'' ( 31.5'' ) off 1 step , both 2'' below Sunday.

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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