Author Topic: Age vs VO2max (Read 1602922 times)

vag · « **Reply #1545 on:** September 19, 2012, 02:05:41 pm »

19 September 2012

Bodyweight@session : ~193,5
Soreness : chest, glutes, biceps, shoulders(?)
Injuries/aches : none

Starting Strength - workout #27

ROMANIAN DEADLIFTS:
5@242lbs ( +5,5 lbs )
5@242lbs ( +5,5 lbs )
3@242lbs ( +5,5 lbs ) , ( -2 reps )
-Fuck, lost grip at last set again.

BICEPS EZ-BAR CURLS:
12@76 lbs ( +5,5 lbs )
11@76 lbs ( +5,5 lbs ) , ( -1 rep )
9@76 lbs ( +5,5 lbs ) , ( -3 reps )
-First set very strong, last two burnout.

TRICEPS PUSHDOWNS:
12@70,5 lbs ( +5,5 lbs )
10@70,5 lbs ( +5,5 lbs ) , ( -2 reps )
8@70,5 lbs ( +5,5 lbs ) , ( -4 reps )
-Same thing here, first set very strong, last two burnout.

Then did 'kellyb stretch' and IT band foam rolling. Did that yesterday too but forgot to log.
Quad is better every day. Today it doesn't bug at all but resisted the temptation of doing cleans. Next week if all go well.

Edit:
I was looking at some RDL videos and i am confused about the legit depth of the movement. My ROM is just a bit lower than this, a couple of inches below knee:

Should i go lower or am i ok?

Raptor · « **Reply #1546 on:** September 19, 2012, 02:07:44 pm »

Have you tried straight leg deadlifts? If so, do they load your hams better than RDLs?

By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.

Wtf I'm a weird kind of guy ain't I?

vag · « **Reply #1547 on:** September 19, 2012, 02:15:11 pm »

Quote from: Raptor on September 19, 2012, 02:07:44 pm

Have you tried straight leg deadlifts? If so, do they load your hams better than RDLs?

As i said recently i get much more hamstring soreness after straight leg DLs but i have to go much, MUCH lighter. So i prefer to stick with the RDLs: They target my hamstrings very well too and i also take advantage of the heavier load, training back, grip, core etc.

Quote from: Raptor on September 19, 2012, 02:07:44 pm

By the way - it came a guy today in the park that for some reason makes me think of you. I have no idea why. He's got a "calmness" about him... I'm not sure why I'm attributing that and correlating it to you, vag.

Wtf I'm a weird kind of guy ain't I?

Hahahahaha! Good to know i emit 'calmness', that is how i am indeed! No doubt that you are a weirdo though!

Raptor · « **Reply #1548 on:** September 19, 2012, 02:37:52 pm »

You better turn that webcam on your desk off now, vag.

vag · « **Reply #1549 on:** September 19, 2012, 03:31:20 pm »

vag · « **Reply #1550 on:** September 20, 2012, 02:42:02 pm »

20 September 2012

At the park for ~1 hour, shooting around uptempo. Quad at 90 or 95%. Tons of sweat. Had just rained so no chance of RVJs.
Did a couple SVJs at the end in ultra fatigued state, they were horrible , barely touching rim ( ~25'' ).

vag · « **Reply #1551 on:** September 21, 2012, 03:22:36 pm »

21 September 2012

Bodyweight@session : ~193,5
Soreness : none
Injuries/aches : none?

Starting Strength - workout #28

SQUATS:
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
5@143 lbs ( +5,5 lbs )
-Very nice. No quad bugging + good form.

SEATED OHP:
5@110 lbs ( same )
4@110 lbs ( same )
5@110 lbs ( same )
11@82,5 lbs
-Better than last time but 3d time failing to do 3x5 at that weight , deload.
15 rep finisher failed too, barely grinded the 11th rep.

DEAD HANG CHINUPS:
9@Bodyweight ( +1 rep ) ,

7@Bodyweight ( -1 rep )
6@Bodyweight ( same )
Total = 22 ( same )
-I have done 9 chinups again in the past but they were not dead hang and bodyweight was 190 so

Had to pay the price for that though, got too tired and could not improve the total reps number.

2nd set of squats : http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg76503/#msg76503

Raptor · « **Reply #1552 on:** September 21, 2012, 04:17:03 pm »

Haha good stuff, I get the same thing when I really push through my chinups and pullups - I might get an extra rep at the price of losing 3 or 4 in the next set so... I kinda stop when the speed drops quite a bit.

I mean last time (a few days ago) I got 10-6-4 totaling 20 reps... after I finished my 10 rep set I was like "Getting over 20 reps? haha, it's going to be easy".

vag · « **Reply #1553 on:** September 24, 2012, 02:20:48 pm »

24 September 2012

Bodyweight@session : ~195,5

Soreness : none
Injuries/aches : none?

Starting Strength - workout #29

SQUATS :
5@148,5 lbs ( +5,5 lbs )
-Quad felt like bugging on first 2 reps and caused some lean. Not sure if it was really there or i was just projecting it. Focused more and last 3 reps were perfect form and no bugging.

BENCH PRESS:
4@154 lbs ( +5,5 lbs ) , ( -1 rep )
4@154 lbs ( +5,5 lbs ) , ( -1 rep )
3@154 lbs ( +5,5 lbs ) , ( -2 reps )
15@110lbs ( same )
-Mental block, FML. Just because i reached 70kg after a long time i was intimidated. Did not go bad but i could go better.
15 rep finisher much stronger than last time , upping load next time.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@176 lbs ( +1 rep )
4@176 lbs ( same )
5@176 lbs ( +1 rep )
15@132 lbs ( +2 reps )
-Very strong here. Staying at same loads next time though.

Flander · « **Reply #1554 on:** September 25, 2012, 02:49:58 am »

What happened to your knee?

vag · « **Reply #1555 on:** September 25, 2012, 04:25:35 am »

Quote from: Flander on September 25, 2012, 02:49:58 am

What happened to your knee?

Its not the knee , its my left quad. Something in the middle of vastus lateralis. Long story short : it began like a slight strain after 2 consecutive dunk sessions in the beginning of May but it wouldn't heal. I am a bit of a jerk going around injuries, i always push before it is 100% healed. I also had the 'amazing' idea to do Starting Strength at that time , squating 3x5 3 times a week!

So I did 2 itterations letting it slowly heal but it would keep reflaring. I hoped it would be fixed during my 3 week holidays but when i went back to the gym it was still bugging.
Finaly , i decided to make the heal a priprity. I drasticaly reduced squating volume, incorporated daily foam rolling and stretching and it seems like its healing for good now.
Thanks for asking!

Flander · « **Reply #1556 on:** September 25, 2012, 02:17:21 pm »

Woah that sucks. Hate injuries. Ive got some overuse and instability problems myself that Im trying to fix, but Im like you. Cant find the time to rest

vag · « **Reply #1557 on:** September 25, 2012, 02:38:31 pm »

25 September 2012

At the park for ~1 hour, shooting around and jumping. Quad is MUCH better, bugs only on ME SLRVJs now so got in much more jumps this time.
Managed to get consistent 30'' to 31'' dropsteps and DLRVJs, touching base of palm at 9'10'' rim again. Missed all dunks though.
Good shit.

vag · « **Reply #1558 on:** September 26, 2012, 02:00:58 pm »

26 September 2012

Bodyweight@session : ~195,5
Soreness : none
Injuries/aches : left quad bugging a bit today , the price to pay for yesterday's increased jumping volume.

Starting Strength - workout #30

ROMANIAN DEADLIFTS:
5@247,5lbs ( +5,5 lbs )
5@247,5lbs ( +5,5 lbs )
5@247,5lbs ( +5,5 lbs ) , ( +2 reps )
-Used a piece of paper between bar and hands, no grip problems this time, awesome!

BICEPS EZ-BAR CURLS:
12@76 lbs ( same )
12@76 lbs ( +1 rep )
10@76 lbs ( +1 rep )
-Good improvement, but still not strong for 3x12.

TRICEPS PUSHDOWNS:
12@70,5 lbs ( same )
12@70,5 lbs ( +2 reps )
12@70,5 lbs ( +4 reps )
-Very hard but got it!

Pasting the following part from last week's log because noone replied :

I was looking at some RDL videos and i am confused about the legit depth of the movement. My ROM is just a bit lower than this, a couple of inches below knee:

Should i go lower or am i ok?

LanceSTS · « **Reply #1559 on:** September 26, 2012, 02:16:02 pm »

make sure your GLUTES drive the rdl, not hamstrings. You have to work to keep the pelvis in neutral to do it, once you get there you will have no doubt youre driving hip extension via gluteals though. Alex V has a great video on that somewhere, ill see if i can find it. Only go as deep as you can maintain a neutral pelvis/spine.

some cues that help ime are

1. push hips back, "paw the ground" to come up

2. sweep the bar into you via the lats on the way down and up

3. tighten the low abs to drive the pelvis back, envision a pivot only at the hip and dont focus on how far down the bar goes, focus on how far back your hips go.

<a href="http://www.youtube.com/watch?v=QifKBQDcW_8" target="_blank">http://www.youtube.com/watch?v=QifKBQDcW_8</a>

listen close to what he says on over arching, this will keep you from driving the movement with the hams/low back, and use the glutes as the prime movers

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Author Topic: Age vs VO2max (Read 1602922 times)

vag

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Raptor

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vag

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vag

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