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Author Topic: Age vs VO2max  (Read 1602781 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #405 on: June 17, 2010, 02:50:50 pm »
0
17 June 2010

Conditioning/recovery workout
Weight@session : ~197

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~40%
- 5 mins rest
- 10x80m sprints at ~40%
Nice and easy , not really sprints , like ~25sec running - ~35sec rest.
Still weighted 2lbs less after session , its too hot so im sweating like crazy!

- 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

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Re: vag's journal : Age vs Vertical
« Reply #406 on: June 18, 2010, 02:54:11 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
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

18 June 2010

Weight@session: ~198
EXPLOSIVE BLOCK A , Explosive workout 1.

Planned to do DLRVJs/PR for plyo today.
Ate big yesterday , light today , worked , i was 198 but feeling powerfull like when 200+, filled up caffeine , all ready!
Weather was sunny and damn hot again , everything perfect.

And then this happened:
<a href="http://www.youtube.com/watch?v=B2t8KnaTrQM" target="_blank">http://www.youtube.com/watch?v=B2t8KnaTrQM</a>
 
:o  :o  :o
Nice to watch it , not nice to drive it! LOL
Back to the workout:

3x5 18'' depth jumps

REA SQUATS :
4x3@143lbs.
That should be ~50% 1RM.
- Freefall was ok , transition was done fast although it was actually slow , going up was explosive , didnt jump at the end though , probably perfect load.

PAUSE BSS ( focus on pause , tempo was like 1 - 2 - whatever needed to go up ):
1x5@176
1x5@198
1x5@220

CALVE RAISES:
3x12@286
Took those easy because of DJs.
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

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Re: vag's journal : Age vs Vertical
« Reply #407 on: June 18, 2010, 08:47:38 pm »
0
sux, i got rained out too :<
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vag

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Re: vag's journal : Age vs Vertical
« Reply #408 on: June 20, 2010, 11:46:29 am »
0
20 June 2010

Vertical jump testing / dunks session

Weight@session : 197

- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim

2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''

~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.

Got a crazy jump on 1 miss , probably over 33''
Pic here:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7832/#msg7832

Vids soon...

Edit : vid link/embedded here :
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg7883/#msg7883
« Last Edit: June 22, 2010, 02:36:41 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

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Re: vag's journal : Age vs Vertical
« Reply #409 on: June 20, 2010, 11:50:16 am »
0
Quote from: vag on June 20, 2010, 11:46:29 am
20 June 2010

Vertical jump testing / dunks session

Weight@session : 197

- 15' dynamic warmup + bunch of low/medium effort jumps.
- jumping on concrete , 9'10'' rim

2x4 SVJs : 28''
1x2 2 step lead in jumps : ~31+''
1x2 full runup jumps ~32+''

~5x4 dunk attempts.
Some good misses , few soft makes , 1 hard dunk.

Got a crazy jump on 1 miss , probably over 33'' , pics/vids soon!


ooooooooQ!!#@d@!!!!!!!!!!
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zgin

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Re: vag's journal : Age vs Vertical
« Reply #410 on: June 20, 2010, 08:25:50 pm »
0
o shit vag is banging!!!
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37.5

vag

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Re: vag's journal : Age vs Vertical
« Reply #411 on: June 21, 2010, 02:55:33 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
STIM BLOCK               :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

21 June 2010

Weight@session: ~196
EXPLOSIVE BLOCK A , Explosive workout 2 , modified.

Depth jumps : skipped , shins/anklles were too stressed from yesterday's jump/dunk session

EXPLOSIVE BOX SQUATS:
6x2@187lbs.
That should be ~60% 1RM.
Box was parallel.
Damn explosive , no fatigue , could load more. Rest between sets ~1:30 mins.

BARBELL LUNGES ( smith machine was taken so i did those ):
1x5@165
1x5@187
1x4@209

CALVE RAISES:
1x15@330
1x15@374
1x12@374
Rest between sets : 1min
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

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Re: vag's journal : Age vs Vertical
« Reply #412 on: June 21, 2010, 04:03:38 pm »
0
nice! 196 & dropping :D

will happen = (weight = drop slowly) + (1rmSquat/BSS = maintain or improve)

great that you had so much power on the explosive box SQ..

peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #413 on: June 22, 2010, 02:29:27 pm »
0
22 June 2010

Conditioning/recovery workout
Weight@session : ~198

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~50% , ~40 sec rst
- 3 mins rest
- 10x40m sprints at ~80% , ~30 sec rest

- 3 mins rest

- ~10 mins very light jog.

- 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

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Re: vag's journal : Age vs Vertical
« Reply #414 on: June 23, 2010, 02:59:55 pm »
0

23 June 2010

Upper Body Workout
Weight@session : ~197 , although i ate big today ( for workout + jumps/dunks tomorrow ). Good shit , its dropping!

BENCH PRESS:
1x5@132
1x5@143
1x5@154*

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x5@121
1x5@132
1x5@143

WIDE GRIP LAT PULLDOWN:
1x5@154
1x5@164
1x5@176

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132*

* : 6'5'' wingspan + strong triceps = pussy bench!  ;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

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Re: vag's journal : Age vs Vertical
« Reply #415 on: June 24, 2010, 06:38:23 pm »
0
24 June 2010

Vertical jump testing / dunk session
Weight@session : 197

Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm

-10' dynamic warmup
-bunch of low/mid effort jumps

1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33

Dunks : wanted to record a sick session on 9'8'' , for fun.

-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!

-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.

-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???

Jumps wouldnt drop off ,  but decided to terminate , it was ~25 max effort RVJs.

Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new

« Last Edit: June 24, 2010, 06:39:54 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

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Re: vag's journal : Age vs Vertical
« Reply #416 on: June 24, 2010, 09:01:35 pm »
0
Quote from: vag on June 24, 2010, 06:38:23 pm
24 June 2010

Vertical jump testing / dunk session
Weight@session : 197

Stim : double espresso at 2pm , 1 redbull 7:30pm , started warming up at 8:00pm

-10' dynamic warmup
-bunch of low/mid effort jumps

1x3 SVJ : Above 28'' . not quite 28 1/2 though... like 28 1/3. Its a PR.
1x3 2-steps lead in RVJs : 31 to 32
1x3 full runup RVJs 32 to 33

Dunks : wanted to record a sick session on 9'8'' , for fun.

-1x4 warmup dunks , not recording : SICK , 2 hard one handers , one right and one left both all wrist in rim , one hard 2 hander hanging after it , and one semi-tomahawk , all makes!

-Then i started recording! Duh , fail , i was overhyped from the dunks i landed before , was almost shaking , lost focus and coordination , bleh...
Did 3x4 dunk attempts , got only a few 2 handers , nothing special though , and 1 CRAZY off the backboard miss , probalby ~34'' , RVJ PR tie.

-Closed the cam , tried 4 more dunks. Damn , it came back , 2 wrist in rim one handers and a soft reverse , WTF???

Jumps wouldnt drop off ,  but decided to terminate , it was ~25 max effort RVJs.

Pic from the possible RVJ PR tie at my pics/vids thead:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8116/#new



wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #417 on: June 25, 2010, 03:33:29 am »
0
Quote from: adarqui on June 24, 2010, 09:01:35 pm

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next 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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #418 on: June 25, 2010, 04:05:17 am »
0
Quote from: vag on June 25, 2010, 03:33:29 am
Quote from: adarqui on June 24, 2010, 09:01:35 pm

wow what a session.. damn.. once i get that shaky/beyond overhyped feeling im usually done for.. hard to come back from that.

sick pic man and great stuff, next time leave the cam on earlier lol@!$!@

peace

Yes , crazy session indeed! Forgot to mention that after my SVJs it started raining! i was so pissed!!! but it turned up to be just a 5 min shit , court didnt get wet at all.
That overhype shit had to do with the cam , once i got the crazy warmup dunks without filming , i got too anxious to get them on cam too , that overhyped me. And thats probably why it came back after closing the cam. Whatever , better luck next time! ;D


even more confidence though for whenever your next dunk session will be..

things are looking good keep it up!

peace man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #419 on: June 25, 2010, 12:37:04 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?
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