« previous next »
Pages: 1 ... 21 22 [23] 24 25 ... 315   Go Down

Author Topic: Age vs VO2max  (Read 1602901 times)

0 Members and 1 Guest are viewing this topic.

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #330 on: May 27, 2010, 06:21:06 am »
0
Quote from: zginphil on May 27, 2010, 06:02:14 am
Quote from: vag on May 27, 2010, 03:11:38 am
Quote from: adarqui on May 26, 2010, 04:17:03 pm
damn 200 lb wtf haha!

nice jumps @ 200!

Thanks man!
Just measured in the morning , weight = 195 , waist = ~36 1/4 , BF estimation = ~18,5%


18.5 bf%?

Thats an online calculator estimation , its not 100% accurate but im there more or less.
I was never lean anyway , never had a 6-pack , best i ever got was "4-pack" , BF ~12% at BW ~170 and age ~25.

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

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #331 on: May 27, 2010, 03:15:08 pm »
0

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
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

27 May 2010

Weight@session: ~200
Strength block B, 1st strength workout.

SQUATS:
1x6@209
1x6@231 , ( +11lbs )
1x6@253 , ( +22lbs )
1x6@231 , ( -11lbs )
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
6x253 : 6-rep PR , projected 1RM PR (314) , and also 1RM/BW PR ( 161% )!!!

BSS :
1x8@154
1x8@187 ( +11lbs , 8rep PR tie )
1x6@209 ( +22lbs , guess what... PR! )

CALVE RAISES:
1x12@308
1x12@374 ( PR tie )
1x12@418 ( This is ridiculous! anyway...  PR! )

That was a damn hard workout , probably most hard workout i ever had , i was giving 100% all the time.
It was way too demanding , physically and mentally.
But seeing this page now turn green from PRs , i can say it was worth it! :D

Green/red = differences from equal sets from previous same workout.
« Last Edit: June 03, 2010, 04:54:57 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?

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #332 on: May 27, 2010, 03:27:01 pm »
0
vag 4 president.
Logged

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #333 on: May 27, 2010, 03:29:50 pm »
0
Quote from: adarqui on May 27, 2010, 03:27:01 pm
vag 4 president.


ROFLLLLLLLLLLLLLLLLLLLLLLL
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

  • Hero Member
  • *****
  • Posts: 847
  • Respect: +2
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #334 on: May 27, 2010, 04:29:51 pm »
0
didnt get the joke...  :'(
Logged
37.5

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #335 on: May 29, 2010, 09:12:47 am »
0
29 May 2010

Conditioning/recovery workout
Weight@session : 198

Pretty sore from workout 36hrs before. Mostly glutes and calves , a little less hamstrings and abductors and only a little sore at quads.

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs                  : ~27''
- 1x3 1-step DLRVJs   : ~29''
- 1x3 2-steps DLRVJs  : ~30''
- 1x4 full runup DLRVJs : ~31'' in 3 of them , got 32'' in one though! :D

Never saw that coming , being sore and after all that running.
I was expecting 25-26 SVJ and 29-30 RVJ.
I felt shity too , jumps were uncoordinated , feeling too stiff , not springy or elastic at all , you know the feeling after heavy gym days. Just couldnt believe i was geting those heights , i would land and then laugh and say "WTF?" all the time! :D
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

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #336 on: May 31, 2010, 01:35:36 pm »
0

31 May 2010

Conditioning/recovery workout
Weight@session : 197

- 15' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
Starting to see the difference is sprints: Feet are feeling lighter , i have much more breaths , feeling much more fresh at the end , feeling i can go much faster. Good shit.

-5 min rest

JUMPS:
- Jumping on concrete , 10' rim.
- 1x4 SVJs                  : ~27''
- 1x3 1-step DLRVJs   : ~32'' , 10'7'' in all 3 jumps!
- 1x3 2-steps DLRVJs  : ~32'' , 10'7'' in all 3 jumps!
- 2x4 full runup DLRVJs : mostly ~31'' , got only one jump at 31,5''

Weird! With those 32'' 1&2 step jumps i was sure i'd PR on max runup RVJ. But i didnt , couldnt even match that 32.
Maybe it was fatigue from the 20 sprints and the 6 consecutive 32'' jumps.

1 hour later:

"7 Days Vertical Jump Cure" routine
My usual lower body stretch routine

« Last Edit: May 31, 2010, 02:53:02 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

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #337 on: June 01, 2010, 05:11:20 am »
0
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe

regardless, these numbers are good..

pc
Logged

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #338 on: June 01, 2010, 05:29:58 am »
0
Quote from: adarqui on June 01, 2010, 05:11:20 am
i've had that happen, it sucks.. haha.. but i pr'd on full run up shortly thereafter.. i have a vid where i got 130" off two step lead in, then only 131" off full runup (4 step).. i was like wtF???????????? but i pr'd shortly after so it was all good.. well slightly different, my full runup wasn't lower than 2-step ! hehe

regardless, these numbers are good..

pc

To be honest , i think it was mostly psychological. When i hit 32'' with my first 1-step attempt , i got too hyped , i started thinking id PR , so when i tried the full runup jumps i was too stiff , thinking "PR PR PR" and i failed! :D
Anyway , im ok with those sessions. I dont really care what heights i get , as you see ive been jumping every 2 days , after 20 sprints too. Thats why im labeling  them "conditioning/recovery" workouts and not "vertical jump testing".
Im just trying to use some low/moderate volume little bit of everything. So those 1x3 jumping shit just keeps me in touch with max jumping but total volume is only 12 jumps. Sprints are also great but they are at 50-60% so they dont drain me , Kelly's 7DVJC is a great core+glutes routine but its light again...
So the main element of my training is still the weight room , im just trying to make me a bit more athletic without interfering with the big plan.
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

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #339 on: June 01, 2010, 03:50:59 pm »
0

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
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE

1 June 2010

Weight@session: ~199,5

Upper body workout , between STRENGTH BLOCK B - STRENGTH WORKOUTS 1 & 2 , not listed above.

BENCH PRESS :
1x6@121
1x6@143
1x5@165 ( +1 rep , all time PR , previous was last week's 4x165 )
1x13@121 ( +1 rep )

WIDE GRIP LAT PULL :
1x6@154 ( +11lbs )
1x6@176 ( +11lbs )
1x6@198 ( +11lbs , all time PR , previous was 4x198 )
1x15@132 ( - 11lbs )

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x12@35,2 each hand ( +2 reps )

TRICEPS PUSHDOWNS ( ROPE ) :
1x12@88
1x12@99
1x12@110 ( Rope pushdown PR )

Green/red  = differences from equal sets from previous same workout.
« Last Edit: June 01, 2010, 03:54:45 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

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #340 on: June 02, 2010, 01:14:04 pm »
0

2 June 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

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #341 on: June 03, 2010, 03:22:41 pm »
0

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
PEAK BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

3 June 2010

Weight@session: ~201,5 , PR :D
Strength block B, 2nd strength workout.

SQUATS:
1x6@209
1x6@231
1x6@253 , ( equals PR )
1x6@231
209 was ATG and a bit explosive , 231 was parallel and 253 was ~2'' above parallel.
I could have done 257,5 but i prefered to stay at the same weight and focus on form.

BSS :
1x8@176 ( +11lbs )
1x8@198 ( +11lbs , 8rep PR )
1x5@220 ( +11lbs , ZOMFG + PR )

CALVE RAISES:
1x15@308
1x15@330
1x15@374


End of bulking/strength training for this season.
Start of transition to power + lean down + peak vert.


Green/red = differences from equal sets from previous same workout.

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

  • Hero Member
  • *****
  • Posts: 847
  • Respect: +2
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #342 on: June 03, 2010, 03:28:05 pm »
0
y r u ending if ur getting pr's
Logged
37.5

vag

  • Hero Member
  • *****
  • Posts: 6059
  • Respect: +3838
    • View Profile
Re: vag's journal : Age vs Vertical
« Reply #343 on: June 03, 2010, 03:41:32 pm »
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?

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 34034
  • who run it.
  • Respect: +9112
    • View Profile
    • Email
Re: vag's journal : Age vs Vertical
« Reply #344 on: June 03, 2010, 04:27:25 pm »
0
Quote from: zginphil on June 03, 2010, 03:28:05 pm
y r u ending if ur getting pr's

he'll still be doing strength work though so, he's definitely going to make sure his strength isn't dropping while he does this explosive phase. strength:explosive = 1:2
Logged
Pages: 1 ... 21 22 [23] 24 25 ... 315   Go Up
« previous next »