Author Topic: Age vs VO2max (Read 1601573 times)

vag · « **Reply #1621 on:** November 01, 2012, 02:05:52 pm »

1 November 2012

Full court bball.
Disaster:
Bball endurance is bad ( expected since i haven't played full court bball for ~6 months ).
Quad = no go. It inhibits me from jumping , CNS shuts me down.

Newsflash:
-I will change my diet to a plain cut one after relevant discussion in Q&A section, 20% deficit every day.
-I will phase out ALL quad related activities until quad is 100% healed:
No squatting.
No sprinting/jumping.
Do recovery SL leg extenstions 2*week.
Stretch and foam roll the shit out of my legs every day.

vag · « **Reply #1622 on:** November 02, 2012, 06:28:23 am »

Yesterday's diet:
Expenditure : ~2500kcals
Income : ~2000 kcals
Goal was -500 , achieved!

Training plan modification:
I am dumping the [3*5 +15reps finisher] scheme and switching to Lance's "3-set progress":
( http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg79582/#msg79582 ).
I wil use 25 reps as the upper limit , ( 1 rep above 3*8 ), whenever i hit 25 reps i will be upping the weight.
Excercises remain the same as now:
Day 1 : Squat, Bench, Rows
Day 2 : RDL, Biceps, Triceps
Day 3 : Squat. Push Press, Chinups

entropy · « **Reply #1623 on:** November 02, 2012, 11:43:57 am »

Quote from: vag on November 02, 2012, 06:28:23 am

Yesterday's diet:
Expenditure : ~2500kcals
Income : ~2000 kcals
Goal was -500 , achieved!

Training plan modification:
I am dumping the [3*5 +15reps finisher] scheme and switching to Lance's "3-set progress":
( http://www.adarq.org/sts-qa/age-vs-vertical-various-qa-%28-programming-exercise-form-etc-%29/msg79582/#msg79582 ).
I wil use 25 reps as the upper limit , ( 1 rep above 3*8 ), whenever i hit 25 reps i will be upping the weight.
Excercises remain the same as now:
Day 1 : Squat, Bench, Rows
Day 2 : RDL, Biceps, Triceps
Day 3 : Squat. Push Press, Chinups

Looks good brah! I'd suggest doing weighted chinups on day 2 - that way you cover the biceps and triceps (and abs and upper bak) in one hit but that's just me!

vag · « **Reply #1624 on:** November 03, 2012, 10:28:08 am »

^I don't know , i don't want to ruin my push-pull balance, ive got horizontal push-pull on day 1 and vertical on day 3. Plus i like some arms isolation work on day 2.
My current plan about chins is when i reach repeatable 25 reps ( recently PRed 24 ) to switch to either weighted chins OR BW pullups , leaning towards the latter. Also i am seriously thinking of replacing day 1's machine rows with bent over DB rows.
Thanks anyway!

Edit:
Yesterday's diet analysis:
Expenditure : ~2300?
Income : 2000,
Goal was -500 , achieved -300 but i had 2500 TDEE in mind from exrx calculator, still not sure what to use.

3 November 2012

Bodyweight@session : ~197
Soreness : none
Injuries/aches : none!

Lance's 3-set-progress template - workout #1

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Very nice.

~~PUSH PRESS:~~
STANDING OHP:
5@88 lbs
5@88 lbs
5@88 lbs
-Didn't do push-press for quad recovery, no knee extensions.

DEAD HANG CHINUPS:
9@Bodyweight ( -2 reps )
7@Bodyweight ( same )
6@Bodyweight ( same )
Total = 22 ( -2 reps )
-Weak today.

-IT band foam rolling.
-Stretching.

Today was a mix of day2-day3 of new template , because i didn't want to skip RDLs for this week ( was day 3 on previous template ). Picking it as planned from Monday.
Good news: Quad feels better than ever from initial injury. No bugging at all. Will still rest it/recover it until next Monday ( total 10 days ) and then ease back to squatting , see how it goes.

LanceSTS · « **Reply #1625 on:** November 03, 2012, 06:40:26 pm »

I think that will work very well for you man, one thing I would highly recommend is that instead of using 25 reps as a hard set target, make it something like 18-25. You will understand why as you progress along. There will come days that you simply dont feel like you can beat a rep goal, so you always have the option of upping the poundage 5 pounds, and starting over at the bottom end of the rep range, while still making forward progress.

vag · « **Reply #1626 on:** November 04, 2012, 12:31:03 pm »

I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance

!

vag · « **Reply #1627 on:** November 05, 2012, 03:24:17 am »

Diet analysis:
Saturday:
Out : ~2600?
In : ~2100
Goal : -500 , achieved.

Sunday:
Out : ~2300?
In : ~1750
Goal : -500 , achieved ( actualy cut 50kcals more but oh well ).

Ok , i am now able to steadily adjust my daily diet to the exact desired calories. I will keep counting them but stop logging them.

vag · « **Reply #1628 on:** November 05, 2012, 12:52:17 pm »

5 November 2012

Bodyweight@session : ~197,5

Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template - workout #2

~~SQUATS:~~
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-No squatting although quad doesn't bug at all.
Changed tempo from 3:1:3 to 2:2:2 to include an ISO component.

BENCH PRESS:
5@143 lbs
6@143 lbs
6@143 lbs
Total : 17 reps.
-Took a step back ( 11lbs ) because i wouldn't be able to progress from 154lbs that i was. Now i can add reps to get in the 18-25 reps range.

SEATED CHEST SUPPORTED MACHINE ROWS:
5@154 lbs
6@154 lbs
5@154 lbs
Total : 16 reps.
Long lower body stretching.

I don't know what the fuck is wrong with diet. I fixed underestimating my daily income and i stopped bulking and yet i am adding weight.
Hoping it is water retention ( random or as a reaction to the carbs decrease ). No rush , still too early.

LanceSTS · « **Reply #1629 on:** November 05, 2012, 05:15:03 pm »

Quote from: vag on November 04, 2012, 12:31:03 pm

I hear you! So it should be like :
-Always stay at same load and try to get more reps if i got less than 18 reps last time.
-Go by feel if i got 18 to 25 reps last time.
-Always up the poundage if i got 25 or more reps last time.
Sounds more AREG that way, thanks Lance !

exactly.

vag · « **Reply #1630 on:** November 06, 2012, 03:03:04 pm »

6 November 2012:

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

IT band foam rolling

Lower body stretch.

vag · « **Reply #1631 on:** November 07, 2012, 03:40:47 pm »

7 November 2012

Bodyweight@session : ~198

Soreness : none
Injuries/aches : none?

Lance's 3-set-progress - workout #3

ROMANIAN DEADLIFTS:
7@176 lbs ( +2 reps )
6@176 lbs ( +1 rep )
6@176 lbs ( +1 rep )
Total : 19 reps ( +4 reps )
-Better form , more reps , very strong today.

BICEPS EZ-BAR CURLS:
10@81,5 lbs ( +11 lbs )
8@81,5 lbs ( +11 lbs ) , ( -2 reps )
7@81,5 lbs ( +11 lbs ) , ( -3 reps )
Total : 25 reps ( -5 reps )
-Very strong. Will use a wider rep range here, 25-30 instead of 18-25 that i am using in everything else.

TRICEPS PUSHDOWNS:
10@71,5 lbs ( +5,5 lbs )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
11@71,5 lbs ( +5,5 lbs ) , ( +1 rep )
Total : 33 reps ( +3 reps )
-Very strong. Will use a 25-30 reps here too.

-Lower body stretching.

198 lbs , 90 kg , season high, FML, so long with the current TDEE estimation.
I will make an initial correction of 300kcals:
No workout days : TDEE 2000kcals instead of 2300kcals , new goal intake = 1500kcals
Workout days : TDEE 2200kcals instead of 2500kcals , new goal intake = 1700kcals
Will go like that for 1 week and see what happens.

vag · « **Reply #1632 on:** November 08, 2012, 01:31:58 pm »

8 November 2012

Stretched the shit out of my legs.
Double sets and extra stretches for quads and IT band.
Legs afterwards = jello!

vag · « **Reply #1633 on:** November 11, 2012, 05:37:15 am »

9 November 2012

Bodyweight@session : ~197,25 , finally a decrease!

Soreness : none
Injuries/aches : none!

Lance's 3-set-progress template - workout #4

~~SQUATS:~~
SINGLE LEG EXTENSIONS:
4x15@25 lbs each leg.
-Tempo 2:2:2

STANDING OHP:
7@88 lbs ( +2 reps )
6@88 lbs ( +1 rep )
6@88 lbs ( +1 rep )
Total : 19 reps ( +4 reps )

DEAD HANG CHINUPS:
10@Bodyweight ( +1 rep )
8@Bodyweight ( +1 rep )
6@Bodyweight ( same )
Total = 24 ( +2 reps ), ties

-Tried hard to PR on total but failed on the extra rep in all sets.

vag · « **Reply #1634 on:** November 12, 2012, 02:53:25 am »

Weekend newsflash:

-Have been stretching legs consistently. Quad feels 100% on everyday activities ( stand up , walk , run, bodyweight squats ) but it's not really 100% , i feel bugging when i attempt pistol squats. Gonna start squatting again today but start very light and see how it goes.
-Diet is doing ok , however 1500kcals is rather impossible at the moment. I can stay at 1700 in workout days which achieves the -500 goal but i haven't been able to go under 1600 yet which leaves me at -400 for no-workout days. Minus 400 is still good as that's a bit more than 20% deficit. Let's see what the scale says.

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Author Topic: Age vs VO2max (Read 1601573 times)

Raptor

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