Author Topic: Age vs VO2max (Read 1601897 times)

vag · « **Reply #1230 on:** December 06, 2011, 05:26:20 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 58-12

^^^
-Not sure about counter , i think it was 55-10 , picking it from there!
-Removed ball palming/pinch grip reminder, useless now that i dont go dunking, will bring it back at spring.
-Replaced plyos reminder with jumping reminder , i am not jumping enough.

1 December 2011

Bodyweight@session : ~188.5
Soreness : none
Injuries/aches : injured quad from hit , ankle finally gone.

~~REA SQUATS~~: cancelled because of quad pain

SQUATS:
5@176 , full
5@187 , full
5@198 , full
5@209 , full
5@220 , parallel
-Awesome considering injury.

~~REVERSE LUNGES~~: cancelled because of quad pain , replaced with:
LEVER LYING LEG CURL:
8@100
8@105
8@110
8@120

STANDING CALVE RAISES:
3x15@176lbs

2 December 2011

-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine

3 December 2011

Bball game.
Bad endurance , insane vert.
We were playing away , at this court that has the best floor ever. Perfect grip and bounce, its like being doped in there.
Did only 1 rim jump off 1 step that i touched rim 1'' below wrist ( 10'9'' / 34'' ). That is actually a 10' touch PR , i've jumped higher but jump peaks were before touching the rim.
Endurance was awful though, couldn't even breath right. Turns out i was sick ( cold/flu ) and i didn't know. Felt like shit when i got home , had fever and sneezes and all the shits.

4 , 5 December 2011

Sick , total rest.

LBSS · « **Reply #1231 on:** December 07, 2011, 09:40:12 am »

ME jumps before REA squats?

vag · « **Reply #1232 on:** December 07, 2011, 01:59:03 pm »

Quote from: LBSS on December 07, 2011, 09:40:12 am

ME jumps before REA squats?

Nah , cant jump on gym days. I go to gym straight after work and there is no bb court there. I must do them in the off days even if not optimally recovered , not going for PRs , just maintain/improve jumping efficiency.

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 59-13

6 December 2011

Getting over sickness but decided to give one more day of total rest.

7 December 2011

Bball game.
Good endurance , good vert.
Just one rim jump , 10'6.5'' ( 31.5'' ) dropstep , very nice!

vag · « **Reply #1233 on:** December 09, 2011, 01:35:16 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 60-14

8 December 2011

Meh , felt too weak and numb , did nothing!

9 December 2011

Bodyweight@session : ~188
Soreness : none
Injuries/aches : none

SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@209lbs , barely above parallel
5@198lbs , full
-Accepted my pussy level full squat and focused even more on depth/form , so weaker than last week

BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard
8@154 each leg , killer

STANDING CALVE RAISES:
Single leg 2x15 each leg @ BW
1x15@187lbs

vag · « **Reply #1234 on:** December 11, 2011, 08:14:33 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 61-15

10 December 2011

Nothing!

11 December 2011

Bodyweight@session : ~188
Injuries/aches : none
Soreness : quads 4/5 ( mostly inner/vmo ) , glutes 4/5 , hamstrings 2/5 , calves 1/5

Jumping session.
Too sore , felt like i couldn't contribute any 'plyometric strength' at all, only voluntary.
Touched 10'5'' ( 30'' ) easily from the 1st warmup jump , but couldn't get above that the whole session though.
Dropsteps, 1/2 steps, full runups , relaxed , fast , slow , ME , whatever i tried i would get 30'' in each and every jump , funny!

Also i uploaded a squat form video in my pics/vids thread , not sure how many noticed it so giving the link here too , please comment on the pic/vid thread:

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg63755/#msg63755

vag · « **Reply #1235 on:** December 12, 2011, 02:41:40 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 62-15

12 December 2011

Bodyweight@session : ~190
Soreness : quads & glutes 1/5
Injuries/aches : none

Explosive lower workout.

HANG POWER CLEAN:
5@88lbs
5@110lbs
5@121lbs
-Power improvement , I think 121 is 5-reps PR tie.

EXPLOSIVE HALF SQUATS :
3@220lbs
3@231lbs
3@242lbs
3@253lbs
3@264lbs
3@275lbs
3@286lbs
3@308lbs
-Awesome , even 286 was damn explosive, 308 were normal speed.

RDL:
8@179
8@198
8@220

STANDING CALVE RAISES:
4x6@209lbs

Raptor · « **Reply #1236 on:** December 12, 2011, 03:03:42 pm »

I have a feeling you're kicking my butt in terms of half squatting. And I have a feeling it doesn't matter how much you can full squat... what matters is how much you can half squat since that's jump specific.

vag · « **Reply #1237 on:** December 12, 2011, 03:30:53 pm »

Quote from: Raptor on December 12, 2011, 03:03:42 pm

I have a feeling you're kicking my butt in terms of half squatting. And I have a feeling it doesn't matter how much you can full squat... what matters is how much you can half squat since that's jump specific.

Well that was my basic argument , why insist on improving full squats when i am so much better naturally at half squats?
After the recent discussion with you and Lance that got deleted, i decided to treat each movement as a separate one and improve as much as i can both. I favored the half-squats too much till now , want to experiment with full squats and see what happens. Not dumping my halfs anyway , ME day is only full squats , explosive day is only half squats. Gonna go like this for a while , then re-evaluate.

Raptor · « **Reply #1238 on:** December 12, 2011, 03:59:08 pm »

Definitely. I think the full squat is great for building muscle and as a GPP tool while the half squat, more specific, is more of a SPP tool.

vag · « **Reply #1239 on:** December 14, 2011, 05:28:26 am »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 63-15

13 December 2011

Bodyweight@session : ???
Injuries/aches : none
Soreness : 'Inner' quads & calves 1/5 , hamstrings 2/5 , VMO twitching all day.

-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Long lower body stretch routine

vag · « **Reply #1240 on:** December 14, 2011, 01:12:37 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 64-15

14 December 2011

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

Bball game.
Endurance : Very good, steady improvement here.
Vert : Legs felt springy and bouncy but at a dropstep rim jump at half time i only reached 10'4'' ( 29'' ).
Then after the game ended i went for a dunk off 2 steps, i lost the ball grip going up but still grabbed the rim mid-palm ( ~10'5'' ) which is awesome for a dunk attempt ( ball in hands ). Vert verdict : n/a

vag · « **Reply #1241 on:** December 16, 2011, 02:54:34 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 65-16

15 December 2011

Got caught up with work and erands , did nothing!

16 December 2011

Bodyweight@session : ~190.5. Turns out gym scale shows 2lbs less than home scale , gonna use home scale for reference.
Soreness : none
Injuries/aches : none

REA SQUATS:
4x3@132lbs
-Improving , real freefall , explosive concentric , transition slower than i want though.

SQUATS:
5@176lbs , full
5@187lbs , full
5x@198lbs , full
5@203,5lbs , full ( last time attempted 209 and could only do them above parallel )
5@209lbs , full ( last time backed off to 198 to keep depth )
-Used 2,5kg plates to elevate heels & Lance's bend-knees first technique. Tried to place bar lower, probably mid-bar. Also drunk a redbull before gym. The combining result was great as shown above. Had improvement in torso lean in all sets and reps too.
-Interesting , squatting 209lbs ( ~1.1*BW ) below parallel is very challenging and i am experimenting/learning technique & form. After 4 years of squatting i am a squat noob!

BB REVERSE LUNGES:
8@132 each leg , easy
8@143 each leg , hard but easier than last time
8@154 each leg , hard , but much easier than last time

STANDING CALVE RAISES:
1x15@176lbs
1x15@187lbs
1x12@198lbs , couldn't complete 15 reps.

Raptor · « **Reply #1242 on:** December 16, 2011, 06:34:10 pm »

Yeah keep driving that full squat up, if your form allows it and you improve form over time you'd have a better muscle gain stimulus than what you'd get from half squats + assistance exercises in my opinion.

vag · « **Reply #1243 on:** December 17, 2011, 03:07:19 pm »

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING:
-DO SOMETHING ACTIVE EVERY DAY.
-DON'T NEGLECT STRETCHING.
-DON'T NEGLECT CORE.
-DON'T NEGLECT JUMPING.

ON/OFF DAYS FROM ESTABLISHING THE REMINDER : 66-16

17 December 2011

Bodyweight@session : ~190.5
Injuries/aches : none
Soreness : VMO & glutes 3/5 , quads ( VL ) and calves 2/5

Upper body workout

BENCH PRESS:
8@99lbs
8@110lbs
8@110lbs
4@121lbs + 0@121lbs + 4@110lbs
-My either way embarassing weak bench was even weaker today.

SEATED ROWS:
8@125lbs
8@140lbs
8@155lbs
8@170lbs
-More in the tank , 125 & 140 were waste.

SEATED OHP:
8@66lbs
8@77lbs
8@77lbs
8@88lbs
-Weak girl status here too.

WIDE GRIP LAT PULLDOWNS:
8@130lbs
8@140lbs
8@150lbs
8@160lbs

Flander · « **Reply #1244 on:** December 17, 2011, 04:24:19 pm »

Just keep pressing those upperbody lifts man. They will come along.

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Author Topic: Age vs VO2max (Read 1601897 times)

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

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Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

Flander

Re: Age vs Vertical