Author Topic: Age vs VO2max (Read 1604579 times)

vag · « **Reply #1410 on:** June 09, 2012, 11:36:18 am »

9 June 2012

Bodyweight@session : ~192,5
Soreness : hamstrings 2/5 , glutes and calves 1/5.
Injuries/aches : left quad, getting better.

JUMP SNATCHES:
3@77 lbs ( same )
3@88 lbs ( same )
3@99 ( +11 lbs)
3@104,5 lbs ( +5,5 lbs) , ties 3RM

1@110 lbs ( +5,5 lbs) , ( -2 reps ), 1RM

-Big milestone , 50kg. Had a 2nd rep in the tank but it required 100% hip power so decided to play it safe.
-Constant progress at my HP O-lifts , very happy with that.

SQUATS :
5@44 lbs
3@88 lbs
3@132 lbs
3@176 lbs
-That's it , no hip/quad bugging but i was feeling it at 176 so played it safe too.

LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )
-Those are damn hard. Love them though...

Raptor · « **Reply #1411 on:** June 09, 2012, 12:39:56 pm »

Great job. 50 kg is my snatch PR... but I'm afraid to use more because my shoulders aren't to be based upon to really hold the weight there and stabilize the bar so...

vag · « **Reply #1412 on:** June 11, 2012, 02:48:29 pm »

11 June 2012

Went at the park. Bball stuff again. Quad status = no go , tried a couple of jumps , 28-ish SVJ and 30-ish dropstep but feeling the quad hurt when exploding up so didn't even try more.
FML.

vag · « **Reply #1413 on:** June 12, 2012, 02:58:04 pm »

12 June 2012

Arms workout @home.

SHOULDERS LATERAL RAISES:
3x8@10kg each hand

SHOULDERS FRONT RAISES:
3x8@10kg each hand

BICEPS CONCENTRATION CURLS:
3x12@10kg each hand

TRICEPS SKULL CRUSHERS:
3x12@20kg

Plus long lower body stretch routine.

vag · « **Reply #1414 on:** June 13, 2012, 02:34:22 pm »

13 June 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.

~~HANG POWER CLEANS:~~
-In my continued quest to recover my injured quad i decided to phase out o-lifts for a while , maybe the violent hip extensions aggravate the injury.

SQUATS :
8@44 lbs ( +3 reps )
5@88 lbs ( same )
5@132 lbs ( +2 reps )
5@176 lbs ( +2 reps )
3@198 lbs ( stopped at previous set last time )
-Sweet , increased tonnage AND an extra heavier set. 198 felt the same challenging with Saturday's 176.

DEADLIFTS:
8@132
5@176
5@220
3@264
1@308 , ties

-308 went up rather easy but had a lot of back in it (legs were probably tired) so stopped.

STANDING CALVE RAISES:
3x15@209lbs ( same )

vag · « **Reply #1415 on:** June 14, 2012, 01:40:30 pm »

14 June 2012

Bodyweight@session : ~194 , dafuq???
Soreness : quads , abductors , calves, biceps & shoulders.
Injuries/aches : left quad , it feels much better though.

BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( +5,5 lbs ) :
10 + 7 + 6 , total = 23reps ( -3 reps )
-Not bad.

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
205lbs ( same ) :
11 + 8 + 7 , total = 26 reps ( +1 rep )
-Very strong, awesome form.

SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
10 + 8 + 7 , total = 25reps ( same )
-Very strong until 6th rep , then sudden dropoff, same in all sets.

CHINUPS, Lance method ( 45 seconds pauses ):
BW(194) ( +2,5 lbs ) :
7 + 5 + 4 , total = 16 reps ( +1 rep )
-Good form , got 1 extra rep despite being very heavy , nice.

Later:
Long lower body stretch routine ( hold each position time = 90 seconds ).

vag · « **Reply #1416 on:** June 18, 2012, 03:19:11 pm »

18 June 2012

Went at the park.
Only the 9'8'' rim available , FML , it's too low.
Quad felt much recovered. Dunking was easy , got some hard dropstep and DLRVJ dunks.
Tried some rim jumps , SVJ 28'' to 29'' and dropstep 31'' to 32''. Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.

vag · « **Reply #1417 on:** June 19, 2012, 04:09:21 am »

Quote from: vag on June 18, 2012, 03:19:11 pm

Dropsteps felt submax so i tried a ME one , didn't work , i felt a slight bugging so i stopped.

fuck!

fuck fuck fuck fuck fuck fuck fuck!!!!!

FFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUCCCCCCKKKKK !!!!!

It reflared!
It fucking reflared!!!
The motherfucking cock sucker quad hurts again, bugs a lot when standing up from a chair or walking on stairs!!!

Im so fed up with that shit, just fuck it...

Kingfish · « **Reply #1418 on:** June 19, 2012, 04:46:19 am »

^ its the landings from the jumps thats injuring you. i've gotten myself into the tenderness stage (starting) of an over-use type injury. best thing to do is back off the jumping. even with my non max SVJs, those impacts add up.

best thing id do in your case aside from not making it worst by jumping more, is do do those high rep / light-moderate weight leg curls/leg extensions. got it from lance and those extra blood flow really heals you. sleep and eat good. goodluck!

vag · « **Reply #1419 on:** June 19, 2012, 02:24:33 pm »

^Thanks for the insight. It never occurred to me that it might be the landing and not the take off part of the jump.
Here is the jump session that i got injured , i might have caught it on cam. The dunk at 1:08 is the highest jump of the session , look at the left quad collapsing and failing to absorb the landing:

<a href="http://www.youtube.com/watch?v=fPrdXaLXGG4" target="_blank">http://www.youtube.com/watch?v=fPrdXaLXGG4</a>

19 June 2012

Bodyweight@session : ~192,5
Soreness : none
Injuries/aches : surprise-surprise, left quad.

SQUATS :
10@44 lbs ( +2 reps )
5@88 lbs ( same )
5@132 lbs ( same )
3@176 lbs ( -2 reps )
3@198 lbs ( same )
-176 and 198 were harder than last time but it's a nice surprise that i got to complete them.

LEG EXTENSIONS:
3x15@110lbs

LEG CURLS:
3x14@85lbs

STANDING CALVE RAISES:
3x15@209lbs ( same )

Raptor · « **Reply #1420 on:** June 19, 2012, 02:43:43 pm »

Yeah wow, you really collapsed there...

vag · « **Reply #1421 on:** June 20, 2012, 05:03:10 pm »

HUGE thanks to kingfish , high-rep extensions and curls worked, quad feels so recovered today!

20 June 2012

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

SEATED MACHINE ROWS , Lance method ( 45 seconds pauses ):
210bs ( +5 lbs ) :
10 + 7 + 7 , total = 24 reps ( -2 reps )
-Very strong.

SHOULDERS SEATED OHP , Lance method ( 45 seconds pauses ):
99 lbs ( same ) :
11 + 9 + 7 , total = 27reps ( +2 reps )
-Very strong too.

CHINUPS, Lance method ( 45 seconds pauses ):
BW(193) ( -1 lb ) :
8(PR) + 5 + 4 , total = 17 reps ( +1 rep )
-Slow but steady improvement. Embarassing PR is still PR.

BENCH PRESS , Lance method ( 45 seconds pauses ):
121lbs ( same ) :
8 + 6 + 5 , total = 19 reps ( -4 reps )
-Probably tired by then , was too weak here.

vag · « **Reply #1422 on:** June 22, 2012, 09:31:02 am »

As my gym membership expires in 2,5 weeks , i made my training plans:

-Until membership expiry i will keep going as i am now , focus is absolute quad recovery.
-Gonna cut down a bit on kcals , it seems i have stabilised at 193-94 lbs , bodyfat is around 17%. I will cut to around 187 (85kg).
-After gym ends and until holidays start ( 10 till 30 July ) i will probably keep up with strength using pistol squats etc and try to jump a lot ( hoping ill be healthy for that ).
-After holidays i will do SS until i reach 2*BW , which is until i die because i will never get there but oh-well, will be fun!

cheers.

vag · « **Reply #1423 on:** June 22, 2012, 01:08:51 pm »

22 June 2012

Bodyweight@session : ~192
Soreness : none
Injuries/aches : left quad.

SQUATS :
10@44 lbs ( same )
5@88 lbs ( same )
5@154 lbs ( +22 lbs )
3@198 lbs ( +22 lbs )
3@209 lbs ( +11 lbs )
-Sweet. 209 was not full though, was just above parallel. I felt like quad wouldn't be able to drive me off the hole.
-Gonna stay at same loads next time and then use 5,5 lbs increments for the remaining 5 sessions till subscription end.

LEG EXTENSIONS:
3x15@110lbs

LEG CURLS:
3x15@85lbs

LANCE CALVE RAISES ( SL eccentric - DL Concentric ):
3x8@110lbs each leg ( same )

LBSS · « **Reply #1424 on:** June 22, 2012, 04:29:02 pm »

how long will the holiday be?

Adarq.org

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Author Topic: Age vs VO2max (Read 1604579 times)

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