Author Topic: Age vs VO2max (Read 1602746 times)

vag · « **Reply #1725 on:** January 20, 2013, 01:06:22 pm »

Quote from: LBSS on January 20, 2013, 12:28:42 pm

pansy, you're using this an excuse to take a break from working hard. full-ROM squats or bust.

Actually that's a good point. I was perfectly healthy with my mid 300's partials for years, i blame full squats for my current misery!

Quote from: LBSS on January 20, 2013, 12:28:42 pm

just kidding. heal up.

Kidding too.

Thanks for the support you and everyone else, very motivating and appreciated.

20 January 2013

Assessments:
-Pain or discomfort throughout the day : None. Quad feeling powerful, trusting it for dynamic movements.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none.
-BW box pistol squat pain or discomfort : slight tightening feeling on concentric. Not even sure if it's the injury, right leg hurts more at the same movement.

Strengthening:
none

Stretching:
2 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

Edit:

Quote from: vag on January 20, 2013, 08:40:51 am

STANDING OHP:
10@88 lbs ( +2 reps )
8@88 lbs ( +1 rep )
7@88 lbs same
Total : 25 reps ( +3 reps )

Just checked log, that session was a quadruple

Estimated 1RM

( 117lbs , previous was 116lbs )
Relative strength

61,4%BW , previous was 60,2%
1 set reps

, 10@88 , previous was 8@93,5 lbs
3 set reps

, 25@88 , previous were 22@88 / 21@93,5

vag · « **Reply #1726 on:** January 22, 2013, 04:29:11 am »

21 January 2013

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

Lance's 3-set-progress template - workout #25

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : did not test
-BW box pistol squat pain or discomfort : did not test

Strengthening:

STATIONARY BIKE:
20mins@80rpm/level 5
Pain or discomfort : none

LEG EXTENSIONS:
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
10@40 lbs each leg ( +5 lbs ) , ( -10 reps )
Tempo 3:3:3
Pain or discomfort : none
Very challenging. Still no bugging, still injured leg stronger.

LEG PRESS MACHINE:
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
10@225 lbs ( +25 lbs ) , ( -10 reps )
Tempo 3:3:3 , depth = until 90 degrees knee angle.
Pain or discomfort : none
Very nice.

Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

BENCH PRESS:
8@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
7@143 lbs ( +1 rep )
Total : 22 reps ( +3 reps )
-Very strong for my very weak standards.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( +11 lbs ) , ( -2 reps )
8@154 lbs ( +11 lbs ) , ( -1 rep )
8@154 lbs ( +11 lbs )
Total : 24 reps ( -3 reps )
-Very nice.

vag · « **Reply #1727 on:** January 22, 2013, 02:18:02 pm »

22 January 2013

QUAD REAHAB:

Assessments:
-Pain or discomfort throughout the day : quad feeling stiff, too tight.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : slight tightening on concentric
-BW box pistol squat pain or discomfort : slight tightening on concentric

So slight bugging today. No big deal, I would characterize it more like a mild discomfort than a pain. I blame the leg presses, probably 225lbs was too heavy. I will switch to BW-squat poundage, which is ~0.85*BW, ~165lbs.

Strengthening:
none

Heat therapy:
2 sessions of applying heat pad for 15 mins , 1 AM / 1 PM.

Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

vag · « **Reply #1728 on:** January 23, 2013, 03:02:19 pm »

23 January 2013

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

Lance's 3-set-progress template - workout #26

Quad rehab assessments:
-Pain or discomfort throughout the day : none, quad feeling VERY healthy and powerful.
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none

Quad rehab strengthening:
STATIONARY BIKE:
20mins@110W ( +10% resistance )
Pain or discomfort : none

ROMANIAN DEADLIFTS:
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
8@187 lbs ( +11 lbs ) , ( -1 rep )
Total : 24 reps ( -3 reps )
-Grip was weak today. Otherwise great.

UPRIGHT ROWS:
8@88 lbs ( +2 reps )
7@88 lbs ( +1 rep )
7@88 lbs ( +1 rep )
Total : 22 reps ( +4 reps )
-Some progress. Shit is hard, harder than i would have thought.

DUMBBELL INCLINE BENCH PRESS:
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
9@48,5 lbs DBs ( +9 lbs total ) , ( +1 rep )
Total : 27 reps ( +3 reps )
-Very strong here, stronger what i would have thought.

Quad rehab stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

vag · « **Reply #1729 on:** January 24, 2013, 02:14:48 pm »

24 January 2013

Bodyweight@session : ~194
Soreness : some light chest DOMS
Injuries/aches :

Quad rehab assessments:

Pain or discomfort throughout the day : none
-BW squat pain or discomfort : none
-BW lunge pain or discomfort : none
-BW box pistol squat pain or discomfort : none

Quad rehab strengthening:

SEATED HIP FLEXOR RAISES:
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.

SEATED KNEE EXTENSIONS ( Flex as hard as possible at pause ):
3x20 ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none, too easy and terribly boring.

BODYWEIGHT SQUATS ( Stop at discomfort depth or at parallel ):
3x20@parallel , ( +5 reps per set )
Tempo : 3:3:3
Pain or discomfort : none

SIDE STEP UPS:
3x20@8'' step , ( +5 reps per set )
Tempo : 3:1:3
Pain or discomfort : none

Stretching:
4 sessions throughout the day, session = 3 sets of 30 seconds hold each leg.

Going great, definitely on the right track.

vag · « **Reply #1730 on:** January 26, 2013, 10:24:33 am »

26 January 2013

Bodyweight@session : ~190
Soreness : glutes DOMS, must have been the side stepups.
Injuries/aches :

Lance's 3-set-progress template - workout #27

STATIONARY BIKE:
20mins@120W ( +10% resistance )
Pain or discomfort : none

LEG EXTENSIONS:
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
15@40 lbs each leg ( +5 reps )
Tempo 3:3:3
Pain or discomfort : none

~~LEG PRESS MACHINE:~~
Cancelled. See comments at end.

STANDING OHP:
7@93,5 lbs ( +5,5lbs ) , ( -3 reps )
6@93,5 lbs ( +5,5lbs ) , ( -2 reps )
5@93,5 lbs ( +5,5lbs ) , ( -2 reps )
Total : 18 reps ( -7 reps )
-Increased load caused massive reps decrease, i hoped to go a bit better.

DEAD HANG CHINUPS:
8@BW+11 lbs ( +11lbs ) , ( -2 reps )
7@BW+11 lbs ( +11lbs ) , ( -1 rep )
6@BW+11 lbs ( +11lbs ) , ( -1 res )
Total = 21 reps ( -4 reps )
-Increased load caused normal reps decrease here.

-So quad has been steady healing. Stopping analytic logging as it's on a steady state: Feeling stiff the day after training , overcompensating and getting healthier than before the next.
I will probably advance phase next week: replace bike with treadmill and replace partial leg press with half squats. Since i can do 3x20@3:3:3 bodyweight, i might keep progressing them, start with empty bar, 3x10, 3x15, 3x20 etc.

vag · « **Reply #1731 on:** January 28, 2013, 03:13:58 pm »

28 January 2013

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

Lance's 3-set-progress template - workout #28

STATIONARY BIKE:
20mins@80rpm/level 5-level10 intervals
Pain or discomfort : none

SQUATS:
10@44lbs
10@44lbs
10@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
Depth was legit half, just over parallel:

Half squatting empty bar in lifting shoes, troll factor

BENCH PRESS:
6@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
6@148,5 lbs ( +5,5 lbs ) , ( -1 rep )
5@148,5 lbs ( +5,5 lbs ) , ( -2 reps )
Total : 17 reps ( -5 reps )
-The usual rep decrease after load increase. Not bad though.

SEATED CHEST SUPPORTED MACHINE ROWS:
8@154 lbs ( same )
9@154 lbs ( +1 rep )
10@154 lbs ( +2 reps )
Total : 27 reps ( +3 reps )
-Ascending reps, WTF? I'll take it.

Stretching:
3 sessions throughout the day, session = 4 sets of 30 seconds hold each leg.

LBSS · « **Reply #1732 on:** January 28, 2013, 03:15:36 pm »

did you grunt a lot and do a war-whoop as you re-racked the empty bar?

vag · « **Reply #1733 on:** January 28, 2013, 03:22:27 pm »

Quote from: LBSS on January 28, 2013, 03:15:36 pm

did you grunt a lot and do a war-whoop as you re-racked the empty bar?

Both. Also racked it above the pins, didn't slide it down controlled, let it free-fall making an earth shuttering sound!

Raptor · « **Reply #1734 on:** January 28, 2013, 04:32:17 pm »

Haha^^^

Did you do any unracking to prepare yourself for the crushing weight of the empty bar?

LBSS · « **Reply #1735 on:** January 28, 2013, 05:25:46 pm »

Quote from: Raptor on January 28, 2013, 04:32:17 pm

Haha^^^

Did you do any unracking to prepare yourself for the crushing weight of the empty bar?

yeah, all the way up to 65 pounds!

Raptor · « **Reply #1736 on:** January 28, 2013, 07:29:15 pm »

By the way - how do the deadlifts feel like in the o-lift shoes? I think I've probably asked this SOMEWHERE but I don't remember where. Are they any different? Are RDLs feeling different?

vag · « **Reply #1737 on:** January 29, 2013, 04:23:33 am »

Quote from: Raptor on January 28, 2013, 07:29:15 pm

By the way - how do the deadlifts feel like in the o-lift shoes? I think I've probably asked this SOMEWHERE but I don't remember where. Are they any different? Are RDLs feeling different?

You asked in some other thread. LBSS said its kinda personal, and he doesnt prefer it because he cant sit back well at the bottom.
I havend DLed in them , but i did RDLs. I'd say no big difference. I felt a bit more steady compared to nike frees ( no shit! ) and i could also push better with my heels ( had the usual getting on toes issue before ). But still , tiny differences.

Raptor · « **Reply #1738 on:** January 29, 2013, 05:50:36 am »

Quote from: vag on January 29, 2013, 04:23:33 am

and i could also push better with my heels

http://www.adarq.org/article-video-discussion/squat-with-heel-push-over-emphasized-cue-from-trainers/

I know it says "squat" not "deadlift", but still, just in case you missed it.

vag · « **Reply #1739 on:** January 29, 2013, 06:19:08 am »

Nah, i read it. I am against such 'epifany' articles. Suddenly pushing with your heels is the root of all evil, i call BS!
Having said that, I am using the 'spread the floor' cue anyway long before that article, and always trying to push midfoot, neither front or back.
But if you ask me, there are 99 serious and dangerous problems in the average Joe's squatting/DLing form and pushing with heels ain't one!

Adarq.org

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Author Topic: Age vs VO2max (Read 1602746 times)

vag

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