Author Topic: Age vs VO2max (Read 1602177 times)

vag · « **Reply #1305 on:** February 15, 2012, 03:05:51 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 12
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 7

14 February 2012

Long lower body stretch routine

15 February 2012

Bball game.
Good endurance and vert.
No rim jumps , just one dunk attempt off 1 step at warmups, no dunk but was able to lay it in touching rim at ~10'5'', nice.

vag · « **Reply #1306 on:** February 17, 2012, 05:05:36 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 13
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 9
Endurance sessions : 7

17 February 2012

Bodyweight@session : ~196.5
Injuries/aches : none
Soreness : none

ME lower workout.

SQUATS:
5@181,5 lbs ( +5.5lbs )
5@203,5 lbs ( +5.5lbs )
5@225,5 lbs ( +5.5lbs )
5@225,5 lbs ( +11lbs )
5@203,5 lbs ( -5,5 )
-Nice improvements , felt very strong.
-1st set@225,5 was parallel. Got too greedy and tried a second one , was a bit higher so backed off.
-All other sets ATG.

DB LUNGES MATRIX ( front-back-side ):
9@79 lbs each leg ( +8.5lbs )
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
-Loads were 18-20-22kg DBs at each hand , too bored to type the demicals.

STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@187 lbs ( same )
1x15@187 lbs ( same )
-Couldn't add weight again, in each set the first 10 reps are easy but the last 5 are too challenging. No rush...

vag · « **Reply #1307 on:** February 19, 2012, 01:53:48 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 7
Lower body sessions : 13
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7

19 February 2012

Bodyweight@session : ~196.5
Injuries/aches : none
Soreness : none

BENCH PRESS:
8@110 lbs ( same )
8@121 lbs ( same )
8@132 lbs ( same )
8@143 lbs ( same )
-Back at a machine, comparisons are with last time i did them there.

SEATED ROWS:
8@175 lbs ( +5lbs )
8@185 lbs ( +5lbs )
8@195 lbs ( +5lbs )
8@205 lbs ( +5lbs ) ,

-PR train here , 4th consecutive.

SEATED OHP:
8@110 lbs ( same )
8@120 lbs ( same )
8@130 lbs ( same )
8@140 lbs ( same )
-Back at the machine here too. Wrong ramping , 110 and 120 were too easy.

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@180lbs ( -10lbs )
-Didn't feel strong enough to tie last week's 190x8 all time PR so stayed at 180.

vag · « **Reply #1308 on:** February 20, 2012, 02:40:27 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 14
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7

20 February 2012

Bodyweight@session : ~195
Injuries/aches : some upper back strain bugging all day , no bugging at workout though.
Soreness : chest&lats , ~2/5

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@121 lbs ( same )
3@132lbs ( +1 rep ) , edit : ties all time

-Much improved form/explosiveness and finally got all 3 reps @ 132.

EXPLOSIVE SQUATS :
2x3@198 lbs ( same )
2x3@209 lbs ( +11 lbs )
2x3@220 lbs ( +22 lbs )
-Depth steady at barely above parallel.
-Ramped from ~80% to ~90% 1RM full squat , trying to find optimal weight. No big differences actually , probably should load more. I will keep adding weight while maintaining depth, until i lose explosiveness.

RDLs:
8@198 lbs ( same )
8@220 lbs ( same )
7@253 lbs ( +11 lbs ) , ( +1 rep ) ,

-220 felt way too easy so i went for a PR and nailed it. Lost grip so didn't do 8 though. Previous PR 8x242.

STANDING CALVE RAISES:
3x8@209
-Getting too easy , might go to 4x8 next time.

vag · « **Reply #1309 on:** February 24, 2012, 01:57:03 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 15
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 10
Endurance sessions : 7

24 February 2012

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

ME lower workout.

SQUATS:
5@187 lbs ( +5.5lbs )
5@209 lbs ( +5.5lbs )
5@231 lbs ( +5.5lbs )
5@209 lbs ( -16,5lbs ), ( ATG instead of barely above parallel )
5@209 lbs ( +5,5 )
-231 Parallel , all other ATG.
-Awesome strength , the 209 back-off sets were most probably my strongest/best form ATG sets ever.

DB LUNGES MATRIX ( front-back-side ):
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( same )
-22kg at each hand for 18 reps is my grip limit , legs can take more load but i'm losing my grip.

STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( +11lbs )
-Very strong , finally added weight here , was stuck@187 for ages.

vag · « **Reply #1310 on:** February 26, 2012, 07:38:20 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 8
Lower body sessions : 15
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 11
Endurance sessions : 7

26 February 2012

Bodyweight@session : ~195,5
Injuries/aches : none
Soreness : none

Upper body workout

BENCH PRESS:
8@121 lbs ( +11lbs )
8@132 lbs ( +11lbs )
8@143 lbs ( +11lbs )
8@154 lbs ( +11lbs )
-At the machine, awesome improvements.
-8*154 is the most i have bench-pressed ever but its a machine so i can't claim the

SEATED ROWS:
8@180 lbs ( +5lbs )
8@190 lbs ( +5lbs )
8@200 lbs ( +5lbs )
8@210 lbs ( +5lbs ) ,

-LOL , 5th consecutive PR. Beasting those...

SEATED OHP:
8@120 lbs ( +10lbs )
8@130 lbs ( +10lbs )
8@140 lbs ( +10lbs )
7@150 lbs ( +10lbs )
-At the machine too, awesome improvements too.
-Failed 8th rep@150 , true 7RM.
-7*150 is the most i have ever pushed in this movement too but again i can't claim the

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( +10lbs ) , ties all time

-160 and 170 becoming easy now.

That was ( obviousely ) my best/strongest upper body workout EVER.

LBSS · « **Reply #1311 on:** February 27, 2012, 09:16:05 am »

vag · « **Reply #1312 on:** February 29, 2012, 04:16:48 am »

^^^ Thanks!

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 9
Lower body sessions : 16
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 11
Endurance sessions : 7

28 February 2012

Bodyweight@session : ~195,5
Injuries/aches : none
Soreness : none

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( +11 lbs ) , ties

3@137,5lbs ( +5.5 lbs ) , NEW

-Woot!

EXPLOSIVE SQUATS :
2x3@198 lbs ( same )
2x3@220 lbs ( +11 lbs )
2x3@242 lbs ( +22 lbs )
-Depth steady at barely above parallel.
-242 is over 90% 1RM full squat , still able to move it extremely fast at this depth. Cant believe the difference a few inches of depth make.

RDLs:
3x8@220 lbs
-Took those easy because i have basketball training tomorrow so not posting the differences from last time.

STANDING CALVE RAISES:
4x7@209

vag · « **Reply #1313 on:** March 01, 2012, 06:29:06 am »

30 February 2012

Bball game.
Just ok endurance , just ok vert. Did only 1 rim jump ( 2-steps-DLRVJ ), got ~10'7.5'' touch ( 32.5'' ).

vag · « **Reply #1314 on:** March 03, 2012, 12:51:52 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 9
Lower body sessions : 17
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 12
Endurance sessions : 7

Was a bit sick all week so missed yesterday's ME full squat day.
Also can't workout tomorrow ( supposed to do upper ) , so i joined the 2 workouts in a max-out workout today.

3 March 2012

Bodyweight@session : ~193,5 , too low because AM and very light breakfast
Injuries/aches : none
Soreness : none

Max out workout.

SQUATS:
5@132 lbs , ATG
5@176 lbs , ATG
3@220 lbs , ATG
3@242 lbs , barely above parallel
2@264 lbs , half squat.
-PR at barely above parallel depth is MSEM 5x1x253 so very happy with 3x242.
-264 was too heavy to go deep , meh.
Edit : checked log , 3@242 ties

at barely above parallel depth.

BENCH PRESS:
5@88 lbs
5@110 lbs
3@132 lbs
3@154 lbs
-True 3RM , 1st rep ok , 2nd semi-grinder , 3d almost failed but got it.
-Must check log , 3x154 is PRish level.
Edit : checked log , PRs are 6@154 / 3@165 , so today was WEAK!

WIDE GRIP LAT PULLDOWN:
5@100 lbs
5@150 lbs
3@180 lbs
3@200 lbs
3@220 lbs ,

-Awesome , true 3RM here too.
-Previous PR was 4@198 , huge PR. Expected it though as i've done 8@190 recently.

vag · « **Reply #1315 on:** March 05, 2012, 06:51:06 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 18
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 12
Endurance sessions : 7

5 March 2012

Bodyweight@session : ~192,5 , WTF?
Injuries/aches : none
Soreness : none

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
2@143 lbs ( +5.5 lbs ) , ( -1 rep ) , PR ???
-Have never cleaned 143 , PR and heaviest was last week's 137,5. Couldn't catch 3d rep though.

EXPLOSIVE PARALLEL BOX SQUATS :
2x3@176 lbs
2x3@198 lbs
2x3@220 lbs
-Squat rack was taken , had to do parallel box squats at the shoulders rack.
-I kinda liked those more than explosive half squats, maybe i'll switch to them permanently.

RDLs:
1x8@198 lbs ( same )
1x8@220 lbs ( same )
1x8@242 lbs ( -11 lbs )
-Was strong enough to tie the 7x253 PR but decided to avoid the fatigue it would cause.

STANDING CALVE RAISES:
3x8@209
-This is becoming too easy. I want to do low reps/ high load on dynamic day but max load is 209 $:-\$

vag · « **Reply #1316 on:** March 06, 2012, 01:46:44 pm »

2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT : 10
Lower body sessions : 18
ME jumping sessions : 0
Stretching sessions : 4
Core sessions : 0
Plyos sessions : 0
Upper body sessions : 13
Endurance sessions : 7

6 March 2012

Bodyweight@session : ~195,5 , back to normal
Injuries/aches : none
Soreness : little sore @ VMO & glutes

Upper body workout

BENCH PRESS:
8@110 lbs ( same )
8@121 lbs ( same )
8@132 lbs ( same )
8@132 lbs ( -11lbs )
-Back to free weights, comparisons with last time i did them free ( 11 February ).
-WEAK!

SEATED ROWS:
8@185 lbs ( +5lbs )
8@195 lbs ( +5lbs )
8@205 lbs ( +5lbs )
8@215 lbs ( +5lbs ) ,

-6th consecutive 5-lbs PR. True 8RM , i don't think i can add next time.

SEATED OHP:
8@77 lbs ( same )
8@99 lbs ( +11lbs )
8@99 lbs ( same )
8@110 lbs ( same )
-Back to free weights too, comparisons with last time i did them free ( 11 February ).
-77 Was too easy so skipped the 88. 110 was too hard though, meh.

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( same ) , ties all time

-160 too easy but all others hard.

vag · « **Reply #1317 on:** March 07, 2012, 01:54:08 pm »

7 March 2012

Bball game.
-Good endurance , good vert.
-Grabbed rim at base of 2nd knuckle off SVJ , ~27''
-Touched base of palm at rim off 1 step , ~32,5''

creativelyric · « **Reply #1318 on:** March 09, 2012, 04:58:53 am »

Like the way you organize your workouts; really lets you see how much work you put in during a given period.

Btw, sent you a message, man.

vag · « **Reply #1319 on:** March 09, 2012, 05:12:47 am »

Quote from: creativelyric on March 09, 2012, 04:58:53 am

Like the way you organize your workouts; really lets you see how much work you put in during a given period.

Yes , i like this layout. Its's a reminder and a fast overview at the same time. When i finish that period i will store the results at the 1st journal page and reset numbers.

Quote from: creativelyric on March 09, 2012, 04:58:53 am

Btw, sent you a message, man.

Ah , missed it , ok replied now , cheers!

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Author Topic: Age vs VO2max (Read 1602177 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

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

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

creativelyric

Re: Age vs Vertical

vag

Re: Age vs Vertical