Author Topic: Age vs VO2max (Read 1602532 times)

vag · « **Reply #1065 on:** June 18, 2011, 06:01:36 am »

Quote from: bedouindunker on June 18, 2011, 01:28:32 am

vag... man... your vid that when you first dunked on 10 feet... and you slapped the backboard with two hands coz of joy...

hyped me up man! really inspiring! its very touching too! dammit! haha!

Thanks a lot man! I get that feedback from many people about this vid, inspiring and emoitional , thats crazy!
About time for you to make some milestone videos , you are strong enough for it now. When you cut down a bit on the weights and focus on jumping you will have crazy PRs!

vag · « **Reply #1066 on:** June 18, 2011, 07:25:11 pm »

18 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 4 , Day 3

Bodyweight@session : ~191
Injuries/aches : none
Soreness : none
Stim : 2 teaspoons coffe 2 hours before session , 1 redbull 30 mins before session.

~~18'' DEPTH JUMPS: 4x5~~

~~JUMP SQUATS ( reset at each rep ): 3x5@45lbs~~

Replaced by 10' ME jumps:
2x3 SVJs : max 29'' , bleh
2x3 dropsteps : max 32.5'' , bleh
2x4 RVJs : max 33'' , bleh
Then did 4 more RVJs on 10'4'' and i managed to get one sick jump ( 34'' , maybe 34.5'' )
- Jumps were consistent again but i am not happy with the heights.
- I expected that to be a PR session. Feeling fresh , stimed , season low bodyweight... big fail!
- Runups felt slow and uncoordinated , in the 34+ jump was good but it was only one.
- BOOOOOOOOOOOOOOOOOOOOOOOOO!

VERT , Y U NO PR???

HALF SQUATS , Build up to 1RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x5@297lbs ,

-WTF , that was crazy. I've hit 5 reps @297 again last December but i was 200lbs then. Form was great too , legit half depth , upright torso , awesome!!!

Strength is significantly improving in this high-freq block , while weight goes down. Id expect vert/RVJ to skyrocket but maybe the high-freq depth jumps and jump squats cause yoo much stress. Maybe i will need to taper that block right afterwards, we'll see...

vag · « **Reply #1067 on:** June 19, 2011, 04:37:31 am »

^^^^^
Uploaded pic and commentary of that 10'4'' jump:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg51446/#msg51446

vag · « **Reply #1068 on:** June 20, 2011, 06:20:18 pm »

20 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 1

Bodyweight@session : ~193.5 , planned.
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10
-Very good.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Dropoff at last 2 reps re-appeared.

FULL SQUATS: 5x3@242lbs
-Barely above paralel , good power/speed , no grinders.

LEG CURLS: 3x8@121lbs

CALVE RAISES: 3x15@308lbs
-That was hard.

vag · « **Reply #1069 on:** June 22, 2011, 02:37:47 pm »

22 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 2

Bodyweight@session : ~192.5
Injuries/aches : none
Soreness : none

27'' DEPTH JUMPS: 4x5
-1st rep of each set awesome , the others just ok.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Just ok

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Better than ever, right leg semi explosive, left leg very explosive.

vag · « **Reply #1070 on:** June 23, 2011, 02:48:19 pm »

23 June 2011

Bodyweight@session : ~193
Injuries/aches : none
Soreness : none

Conditioning/recovery workout

WARMUP:
-10 mins mins dynamic warmup

SPRINTS:
1x5x40m @ 100%
-Sprint, walk back , rest until 1 min from previous start , repeat.
-Very nice , feeling light and springy.

10' & 10'4'' RIM JUMPS:
2x3 SVJs : max ~28''
2x3 dropsteps : max ~33''
2x4 DLRVJs : max ~33''
-Not feeling so efficient/explosive , getting 33'' in such state ( no caffeine / fatigued legs from DJs/Jump Squats yesterday ) is awesome.

MORE SPRINTS:
1x10x80m @ 60%
-Sprint 20 seconds , rest 40 seconds , repeat.

vag · « **Reply #1071 on:** June 24, 2011, 02:33:08 pm »

24 June 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 5 , Day 3

Bodyweight@session : ~194 , bloated
Injuries/aches : none
Soreness : none
Stim : none

18'' DEPTH JUMPS: 4x5
-Best depth jumps i've ever done , smooth , powerful , high.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Also awesome , very powerful.

HALF SQUATS , Build up to 3RM:
1x10@33lbs
1x6@121lbs
1x4@209lbs
1x2@253lbs
1x1@297lbs
1x3@330lbs ,

,

Legit 90 degrees knee angle in all reps , torso upright , AWESOME!!!

Previous half squat PR was 3 MSEM singles @ 319 and i was 198.5lbs too.

Raptor · « **Reply #1072 on:** June 24, 2011, 02:59:06 pm »

This might be your best athletic day... I mean, depth jumps, jump squats and (very) strong half squats. It's gotta be.

vag · « **Reply #1073 on:** June 24, 2011, 06:47:43 pm »

Quote from: Raptor on June 24, 2011, 02:59:06 pm

This might be your best athletic day... I mean, depth jumps, jump squats and (very) strong half squats. It's gotta be.

True , i was feeling like doped , legs were extremely powerful. Wish i catch them at a similar state on a jumping day soon...

vag · « **Reply #1074 on:** June 27, 2011, 04:32:36 pm »

27 June 2011

Bodyweight@session : ~191.5
Injuries/aches : back hurting.
Soreness : none

Managed to fuck my back ( sitting sweaty with A/C blowing at my back ). Was bugging all weekend, today it felt 100% so i decided to try some ME jumps.

WARMUP:
-15 mins dynamic warmup

-Usual build up submax jumps sequence

10' RIM JUMPS:
1x5 SVJs : max ~28.5''
1x5 dropsteps : max ~33''
~~2x5 DLRVJs~~
-Back freaked out , i only did 2 jumps that i could not get above 28'' so i stopped. FML!

Raptor · « **Reply #1075 on:** June 27, 2011, 05:04:20 pm »

Sucks but in a way, might be a blessing in disguise. If your a bit overtrained or fatigued, taking a little break from all this you might rebound with a

really soon.

vag · « **Reply #1076 on:** June 27, 2011, 06:15:03 pm »

Thanks man!
I'm surprised i got 28+ SVJs and 33'' dropsteps in that condition.
I am for sure fatigued but that was the final week of the high-freq block, worst case scenario is fuck that last week and use it for rest/recovery. Ill AREG/modify it depending on condition...

vag · « **Reply #1077 on:** June 28, 2011, 05:48:01 pm »

28 June 2011

Bodyweight@session : ???
Injuries/aches : back hurting.
Soreness : none

Tried to do pistol squats but back failed me :
I could not even get a bodyweight parallel box rep with right leg so i stopped.
Compromised with:
-Kelly Baggett's 7 Days Vertical Jump Cure routine
-Lower body stretch routine

Hopefully i will be able to do pistol squats in 2 days and ME jumps in 4.

vag · « **Reply #1078 on:** June 29, 2011, 02:49:46 pm »

29 June 2011

Bodyweight@session : ~191.5
Injuries/aches : back hurting.
Soreness : none

-Extended lower body stretch routine

Back feeling much better , currently at ~80% or so.

vag · « **Reply #1079 on:** July 01, 2011, 06:10:00 am »

So apparently my back was 95% recovered ( feeling like 100% ) but on my ME jumping on Monday i pulled it hard at the same spot, so now it's fucked

It's not annoying at all in normal activities , i just can't squat and jump.
So all i can do vert-wise is stretch and focus on diet ( ultra high protein , ultra low carbs ), new recovery estimation is middle of next week , hopefully ill be below 190lbs by then...

FML +

+ FFFFFFUUUUUUUUUUUUUUUUUUUUUU

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Author Topic: Age vs VO2max (Read 1602532 times)

vag

Re: Age vs Vertical

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