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Author Topic: Age vs VO2max  (Read 1602923 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #300 on: May 15, 2010, 04:48:05 pm »
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Quote from: vag on May 15, 2010, 08:44:42 am

14 May 2010
Just stretching.

15 May 2010
"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.

Right hip flexor bugging me lately. I dont know if its too tight or too weak. I guess too tight , because the hip flexor raises with the 3 sec pause on top are way too easy and i dont feel it bugging doing them. I do feel it bugging when i stretch though. Anyway , nothing too much , barely feeling it. Will try to stretch hip flexors more often for a while and see what happens.
DOMS : quads just a bit , glutes and calves a lot more. I cant go run or jump as i planned with so sore glutes and calves , but im very happy that i managed to hit them so hard! :D


as for the hip flexor, stretch it out NICE AND EZ after your bball/lifting sessions.. if you want to stretch it before, use a loaded stretch like a lunge hold for 30s, a few sets..

cool about the glutes, bss killed them huh.

peace!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #301 on: May 16, 2010, 02:33:09 pm »
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16 May 2010

Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.

- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''

This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.
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 #302 on: May 16, 2010, 04:52:47 pm »
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Quote from: vag on May 16, 2010, 02:33:09 pm

16 May 2010

Vertical jump testing
Weight@session : 199
Jumping on concrete , 10' rim.

- 15' dynamic warmup + low-mid effort jumps.
- 2x3 SVJs : max = ~27'' ( ~10'2'' touch )
- 2x4 RVJs : max = ~31.5''

This went much better than i expected , it was ~9pm so i was stuffed with food and water ( 199 says it all ). I also didnt feel 100% recovered from last workout , butt & calves where still aching a bit when stretched.
The SVJs felt damn good , getting 2 knuckles above 10' at that weight was amazing.
RVJs felt great too , i felt i would jump even better if i kept on, but it got too dark and i couldnt see well. That caused a CNS or mental shutdown , i suddently lost 2'' so i terminated.


ya man i jump lower in pure darkness too.. it is a weird thing.. i can shoot fine/dribble fine etc, but i definitely have always lost some inches jumping at night with no lights..

good work on the SVJ's!
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vag

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Re: vag's journal : Age vs Vertical
« Reply #303 on: May 17, 2010, 01:44:22 pm »
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STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE

17 May 2010

Weight@session: ~197
Upper body + MSEM squats , not listed above.

Awesome workout , good form on every excercise and every set, feeling strong , felling fresh at the end.

SQUATS:
MSEM :  , ~45sec rest between reps , ~4mins between sets
2x1@254 , parallel or 1-2'' below.
2x1@275 , ~2'' above parallel  ( HUGE PR! Previous was 3x1@265 :D )

BENCH PRESS :
1x6@121
1x6@143 ( +1 rep )
1x5@158.5 ( +4,5lbs  , 5rep PR , all time PR is 3x165 )
1x15@114,4 ( +4,4lbs )

WIDE GRIP LAT PULL :
1x6@143 ( -11lbs )
1x6@165 ( +11lbs )
1x6@187 ( +22lbs , 6-rep PR , all time PR is 4x198 )
1x15@143 ( +33lbs )
Duh , i didnt remember well the load of the back-off set , that was too heavy , killed me!

BICEPS STANDING DB CURLS:
3x12@28,6 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
Hands dead from lat pulls & biceps , so i canceled this one!

WTF , PRs everywhere?!?!?!?!?!? :D :D :D

Green/red  = differences from equal sets from previous same workout.
« Last Edit: May 25, 2010, 01:40:48 pm by vag »
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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 #304 on: May 17, 2010, 01:50:42 pm »
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lol im cracking up, ridiculous.

great work my friend.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #305 on: May 17, 2010, 01:52:52 pm »
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Quote from: adarqui on May 17, 2010, 01:50:42 pm
lol im cracking up, ridiculous.

great work my friend.

Yeah , ridiculous , thanks man!!!
Cant wait to transform all that strength to power...
Gotta be patient!  :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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #306 on: May 17, 2010, 09:23:54 pm »
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vag your journal is crazy and u havent even been on the irc that much.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #307 on: May 18, 2010, 02:50:47 am »
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Quote from: zginphil on May 17, 2010, 09:23:54 pm
vag your journal is crazy and u havent even been on the irc that much.

lol, how does journal correlate with irc?
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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 #308 on: May 18, 2010, 04:49:45 am »
0
Quote from: vag on May 18, 2010, 02:50:47 am
Quote from: zginphil on May 17, 2010, 09:23:54 pm
vag your journal is crazy and u havent even been on the irc that much.

lol, how does journal correlate with irc?


he ate some spinach post workout, don't pay him any attention.

lulz.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #309 on: May 18, 2010, 03:13:16 pm »
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18 May 2010

"7 Days Vertical Jump Cure" routine.
My usual lower body stretch routine.
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 #310 on: May 20, 2010, 01:39:28 pm »
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STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

20 May 2010

Weight@session: ~198.
Strength block A , Explosive workout.

2x5 18'' depth jumps

REA SQUATS :
3x4@99lbs.
That's ~35% 1RM. I did sets of 4 instead of 3, because 1st rep wouldnt be a "quality" one.
So it was 1st rep = get used to the movement , then 3 good reps.
Form was same with heavy squat , wide stance , toes pointed a little out , depth was more or less parallel.
Freefall was ok , transistion was as fast as i could , and i accelerated on my way up , would almost jump at the end.

PAUSE BSS ( tempo was like 1,5 - 1,5 - 1,5 ):
1x5@154
1x5@176
1x5@198
Not having squated heavy before those boosted them , that 5x198 with pause was just challenging ( ! ).

CALVE RAISES:
1x12@264
1x12@330
1x12@330
Took those easy because of DJs.
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 #311 on: May 20, 2010, 05:12:16 pm »
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On a sidenote:
That thing bugging my right leg , that i said was hip flexor... maybe its the high part of rectus femoris or the high part of vastus lateralis.Cant really tell because it is not a constant bugging or a specific point, its a bugging area and i cant reproduce it at some specific position , it just appears ( the bugging ) at some weird angles.
I feel it when stretching hip flexor ( no shit! ) and i also felt it at DJs , when exploding up. Didnt really feel it in squats and BSS though. Oh , and it bugs when i wake up in the morning , probably the most ( wtf? ).
Weird shit... but not really annoying so no real worries yet...
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 #312 on: May 22, 2010, 12:16:15 pm »
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22 May 2010

I was ready for a jumping/dunking session , full of energy , caffeine etc , it was perfectly sunny and warm , and then a sudden storm came and fucked up my plans!  >:(
I had to do the workout in my house...

Weight@session : ~197
DOMS from last workout : mostly hamstrings (where did that come from? probably the pause BSS... ) , a little bit sore at glutes and calves.

- Dynamic warmup 10'
- 3x10 sec bilateral line hops.
- 2x4 SVJs : ~26''
- 3x5 18'' depth jumps , didnt measure those , but they felt great.
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 #313 on: May 24, 2010, 01:55:02 pm »
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24 May 2010

Vertical jump testing.
Jumping on concrete , 10' rim.
Weight@session : ~198

-10 mins dymanic warmup
-bunch of low/mid effort jumps.

-1x4 SVJs : last jump was 27'' , all other 26''
-1x4 1-step lead in DLRVJs : ~30,5''
-1x4 full runup DLRVJs : ~32''
-1x3 2-step lead in DLRVJs : ~31''
-1x2 full runup DLRVJs : ~30'' , 2'' performance drop , finish session.

SVJs 1-step and 2-steps felt great , happy with the achieved height too.
Full runup jumps ,  i felt like my legs had much more power than what i was able to put out:
In 1-step and 2-step jumps i felt like i was giving all i had , felt very smooth and fluid too. Full runups felt good until final plant and countermovement but take off was not fluid , i had to really try and push off , when that happens you never have good power output , i dont know if im describing it good but im sure you all know the feeling exactly.
But im happy that im getting 32'' at 198lbs and im complaining! :D
« Last Edit: May 24, 2010, 01:56:33 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #314 on: May 24, 2010, 02:10:29 pm »
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that's some good jumping for your current weight... nice work.
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