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Author Topic: Age vs VO2max  (Read 1602157 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #255 on: April 27, 2010, 05:52:02 pm »
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Quote from: vag on April 27, 2010, 05:40:52 pm

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D



BAM

BAM

MOTHER FUCKIN BAM
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vag

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Re: vag's journal : Age vs Vertical
« Reply #256 on: April 28, 2010, 08:40:56 am »
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Quote from: adarqui on April 27, 2010, 05:52:02 pm
Quote from: vag on April 27, 2010, 05:40:52 pm

27 April 2010

BBall game.
The court we were playing today has the best wooden court, perfect grip and bounce.
We get to play there only once a year though, so i was planning to peak/PR/dunk.
Didnt dunk , didnt even try , did peak and equal PR though.
Got wrist at rim 4 times. Thats 8'' above , 10'8'' , 33'' RVJ, BAM , equals PR , FINALY!!!
Havent jumped 33'' from last June!!! Very happy with it... :D :D :D :D :D



BAM

BAM

MOTHER FUCKIN BAM

On a sidenote , i did a few SVJs too yesterday and they were about ~27''
Thats the biggest SVJ-RVJ gap i ever had ( 6'' ) , but i guess its the difference between a great wooden court and a dusty concrete one...

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?

ESav15

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Re: vag's journal : Age vs Vertical
« Reply #257 on: April 28, 2010, 08:05:28 pm »
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Congrats with your vert PR man!
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zgin

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Re: vag's journal : Age vs Vertical
« Reply #258 on: April 28, 2010, 09:35:10 pm »
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10'8= dunking soon?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #259 on: April 29, 2010, 04:42:06 am »
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Quote from: zginphil on April 28, 2010, 09:35:10 pm
10'8= dunking soon?

Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':

8'' above rim : about 1/10  1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.

So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...
« Last Edit: April 29, 2010, 03:41:30 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 #260 on: April 29, 2010, 03:56:55 pm »
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29 April 2010

Weight@session : ~193.5

4x10sec bilateral line hops.
4x5 pogo jumps ( finaly started them , ankle stifness here i come )

WEIGHTS : unloading workout

SQUATS:
3x5@187lbs

BSS :
3x5@132lbs

STANDING CALVE RAISES:
3x12@242lbs

BENCH PRESS:
3x5@121lbs

WIDE GRIP LAT PULLDOWN:
3x5@143lbs

Cant believe how fresh i felt at the end and how perfect form was , just backing off a bit on weight/volume.

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?

lamp

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Re: vag's journal : Age vs Vertical
« Reply #261 on: April 29, 2010, 04:02:24 pm »
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congrats on the pr man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #262 on: April 29, 2010, 07:01:24 pm »
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Quote from: lamp on April 29, 2010, 04:02:24 pm
congrats on the pr man

It was a PR tie actualy. Thats what i mean when i say "equals PR" , i just realise that its not so clear! LOL
But it did feel like a PR coz i havent jumped 33'' from last June, i kept plateauing at 32'' , 1 damn year!
Thanks anyway... ;)
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?

nba8340

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Re: vag's journal : Age vs Vertical
« Reply #263 on: April 30, 2010, 05:27:32 am »
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keep it going man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #264 on: May 01, 2010, 05:26:09 am »
0
Quote from: nba8340 on April 30, 2010, 05:27:32 am
keep it going man

Thanks man , you too!!!


1 May 2010

Body measurements
After 6 weeks of bulking + 1 week of unloading/undereating.

Comparison with last measurements right before starting to bulk , March 14.

Weight ( in the morning ) :  ~188 , ( +5lbs )
Waist ( navel level , loose) : ~35,25'' , ( +0,25'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~25,8'' , ( +1'' )
Hips ( middle of butt , loose ) : ~41,3'' , ( +1,6'' )
Biceps ( flexed ) : ~15,5'' , ( +0,3'' )
Calves : 14,8'' , ( +0,5'' )

Bodyfat estimation (online calculator) : ~17,3% ( -0,2% )
Bodyfat estimation (BF measuring scale) : ~16%

Green/Red = comparison with previous measurements , green = positive , red = negative

Wow , every size measurement went UP and bodyfat actually decreased.
Only 1/4'' increase in waist while adding 5 "clean" lbs ( last week , before deloading , i was ~191.5 in the morning. So this 188 is "clean" , no water ).
Very impressed , bulking cycle went great... :D
« Last Edit: May 01, 2010, 05:28:35 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?

vag

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Re: vag's journal : Age vs Vertical
« Reply #265 on: May 02, 2010, 01:13:19 pm »
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2 May 2010

Vertical jump testing / dunk session.
Jumping on concrete , 9'10'' rim , 25' celsium , sunny.
Weight@session : 193.5

Warmup as usual :  dynamic warmup 5-10' , bunch of low/mid effort jumps.

2x4 SVJs : avg = 26'' , 3-4 jumps at 27''
2x4 RVJs : avg = 31'' , 2 jumps at 31,5''
3*5 dunk attempts : 0/15. Cant palm the damn ball anymore and im not getting high enough for 2-handers.

Meh...   :-\

« Last Edit: May 02, 2010, 01:15:04 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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #266 on: May 02, 2010, 01:32:42 pm »
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Quote from: vag on April 29, 2010, 04:42:06 am
Quote from: zginphil on April 28, 2010, 09:35:10 pm
10'8= dunking soon?

Well , because i started from ~24'' max runing vert 3 years ago , i had the chance to study well dunking as i progressed on trying to dunk lower rims. So from my observations on 9'8'' and 9'10'':

8'' above rim : about 1/10  1-handers, palming the ball. 2-handers = NO
9'' above rim : about 5/10 1-handers palming the ball. 5/10 2-handers , soft
10'' above rim : 10/10 1-handers , 10/10 2-handers , 5/10 off the backboard.
Above that you can start throwing down hard.

So 10'8'' + dunk = hmmmmm , i dont think so!
If i could repeat that 10'8'' on concrete (wich i seriousely doubt ) , then id sure dedicate a dunk session to get that damn 10' dunk. But i think im not there yet...


ok, i get 10ft 7, so i want 3 more inches!!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #267 on: May 02, 2010, 03:59:11 pm »
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Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?

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 #268 on: May 02, 2010, 04:39:19 pm »
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Quote from: vag on May 02, 2010, 03:59:11 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?
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vag

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Re: vag's journal : Age vs Vertical
« Reply #269 on: May 02, 2010, 05:42:42 pm »
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Quote from: adarqui on May 02, 2010, 04:39:19 pm
Quote from: vag on May 02, 2010, 03:59:11 pm
Beginning of next cycle this week.
My original plan was to repeat previous cycle , which was strength/size based.
But now im having 2nd thoughts , only thing i want to change is the squating, so the cycle is not strength/size based but more a transition to power. Still want to get my limit strength up though.

So here are the changes : ( red = what im changing from previous cycle )

Day 1:
Squat MSEM 2x3 ---> build up to 3RM or MSEM 3x1
Bench 4x6
Rows 4x6
Biceps/Triceps 3x12

Day 2:
Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1
BSS 3x8
Calves 3x12

Im gonna be doing some conditioning too now to get leaner.
My fav is 2x8-10 ~100yrd sprints at ~60% , ~1min rest between sprints , ~5 mins rest between sets.
Not adding depth jumps yet , thats on next cycle. Gonna add pogo jumps though.
1 jump/dunk session every week too.

How does it look?



im confused on the 2nd day, 4x6 = 4 sets of 6 singles? if anything i'd do 4x3-4 not 4x6.

looks fine, just get in a volume squat day every 4th-5th session or so.

why did you change your plan?

The programm i wrote is the prgramm i did last 5 weeks and planned to repeat.
The red is the correction im doing.
So the line Squat 4x6 ---> MSEM with a little more volume , something like 4x3x1 or 3x4x1 means i am substituting 4x6  with MSEM 4x3 or 3x4

Reasons i changed my mind are:
1) Day 1 MSEM 2x3 was too draining , leaving me weak for the upper body stuff.
2) Aint that cycle better for transitioning from strength to power? Previous was more hypertrophy , this is like balanced , next will be reactive ( DJs , jump squats , REA squats , heavy MSEM to keep strength ).



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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