Author Topic: Age vs VO2max (Read 1602535 times)

Raptor · « **Reply #1740 on:** January 29, 2013, 06:43:05 am »

Yeah I go midfoot as well.

LBSS · « **Reply #1741 on:** January 29, 2013, 04:29:18 pm »

to DL and RDL (and OHP for that matter) i prefer barefoot or sock feet.

vag · « **Reply #1742 on:** February 01, 2013, 04:59:42 am »

31 January 2013

Bodyweight@session : ~195
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #29

~~STATIONARY BIKE:~~
The bikes and treadmills were ALL taken and there was a waiting list too, WTF!

LEG EXTENSIONS:
20@25lbs each leg
20@25lbs each leg
20@25lbs each leg
-Tempo was 4:4:4, each leg set took like 3 minutes. Each leg was totally 9 mins under tension so fuck you 20 mins of bike!

ROMANIAN DEADLIFTS:
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
8@198 lbs ( +11 lbs )
Total : 24 reps ( same )
-Nice, and could go even better but was very bored/numb/unmotvated at that point. Got over it right after RDLs.

UPRIGHT ROWS:
9@88 lbs ( +1 reps )
8@88 lbs ( +1 rep )
8@88 lbs ( +1 rep )
Total : 25 reps ( +3 reps )
-Nice.

DUMBBELL INCLINE BENCH PRESS:
9@53 lbs DBs ( +9 lbs total ) , ( same )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
8@53 lbs DBs ( +9 lbs total ) , ( -1 rep )
Total : 25 reps ( -2 reps )
-Love those. Finally became challenging. Setting up with those 24kg DBs is actually harder than the press itself.

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

vag · « **Reply #1743 on:** February 02, 2013, 12:35:56 pm »

2 February 2013

Bodyweight@session : ~193,5
Soreness : hamstrings from RDLs
Injuries/aches :

Lance's 3-set-progress template - workout #30

TREADMILL:
20mins, doing 2 minutes intervals between fast wakling ( 6-6.5 kmh) and jogging ( 7-7.5 kmh )
Pain or discomfort : none

LEG PRESS:
15@200 lbs
15@200 lbs
15@200 lbs
'Normal' controlled reps, tempo like 2:1:2
Pain or discomfort : none

STANDING OHP:
7@93,5 lbs ( same )
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( +1 rep )
Total : 20 reps ( +2 reps )
-Very difficult. Pretty much my limit strength.

DEAD HANG CHINUPS:
8@BW+11 lbs ( same )
7@BW+11 lbs ( same )
7@BW+11 lbs ( +1 rep )
Total = 22 reps ( +1 rep )
-Limit strength here too. I was 3.5lbs heavier than last time so i can assume some progress here.

-Quad is great. Feels great to run bug-free. Powerful on everyday activities too. Squat rack was taken so did some leg presses instead.

vag · « **Reply #1744 on:** February 03, 2013, 11:50:40 am »

No soreness/tightness/anything the next day after training, first time having that! Also was the first time i actually run again, so double-milestone, just wanted to share that!

LBSS · « **Reply #1745 on:** February 04, 2013, 10:31:20 am »

Quote from: vag on February 03, 2013, 11:50:40 am

No soreness/tightness/anything the next day after training, first time having that! Also was the first time i actually run again, so double-milestone, just wanted to share that!

vag · « **Reply #1746 on:** February 04, 2013, 06:31:19 pm »

^^^
Thanks man, feels great!

4 February 2013

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

Lance's 3-set-progress template - workout #31

~~STATIONARY BIKE:~~
"Ain't nobody got time for that"

SQUATS:
15@44lbs
15@44lbs
15@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
5 reps per set more plus going parallel instead of half. Was good for more but stayed focused, patience!!!
Also , i did a few full reps and pausing at parallel is much harder than pausing at full depth.

BENCH PRESS:
8@148,5 lbs ( +2 reps )
6@148,5 lbs ( same )
6@148,5 lbs ( +1 rep )
Total : 20 reps ( +3 reps )
-8@148,5lbs/67,5 kg is double ALL TIME

:
1) 1-set reps

( most i've done is 8@143lbs/65kg )
2) Estimated 1RM

( ~184lbs, previous was 5@72,5 kg giving ~180lbs )

SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +2 reps )
10@154 lbs ( +1 rep )
10@154 lbs ( same )
Total : 30 reps ( +3 reps )
-3*10 is 3 sets reps

, previous was 27@154lbs ( 10-9-8 )

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

Raptor · « **Reply #1747 on:** February 05, 2013, 05:14:09 am »

Why don't you try to go ATG?

I did really deep squats yesterday and I have VMO soreness for the first time ever in years.

vag · « **Reply #1748 on:** February 05, 2013, 05:45:50 am »

This has been explained ( as usual ), it's all about my strain recovery. All articles i found insisted on not going below parallel , most of them suggested 90 degrees knees angle. Agreed about VMO/depth, it is the same for me. I don't care at all for VMO currently though, target is rectus femoris/vastus lateralis.

Also:

Quote from: Raptor on February 05, 2013, 05:14:09 am

Why don't you try to go ATG?

Quote from: vag on February 04, 2013, 06:31:19 pm

SQUATS:
15@44lbs
15@44lbs
15@44lbs
Pain or discomfort : none
Tempo was 2:1:2 to 2:2:2.
5 reps per set more plus going parallel instead of half. Was good for more but stayed focused, patience!!!
Also , i did a few full reps and pausing at parallel is much harder than pausing at full depth.

Raptor · « **Reply #1749 on:** February 05, 2013, 07:15:33 am »

Quote from: vag on February 05, 2013, 05:45:50 am

I don't care at all for VMO currently though, target is rectus femoris/vastus lateralis.

Why?

And yeah, I read that "I did a few full reps" and was like "why aren't you doing all the reps that way"?

vag · « **Reply #1750 on:** February 05, 2013, 01:58:00 pm »

Because i want to focus on strengthening my injured outer quad and not my healthy VMO? And because as i already said all the articles i read prescribed not going below parallel?

vag · « **Reply #1751 on:** February 06, 2013, 09:27:27 am »

Gentlemen...

9 months and 9 days after my initial injury, i announce my quad healed!!!

Not at 100% yet, but very close. I am pain-free for ~1 month. I've been pushing it more and more lately, nothing makes it hurt: Full pistol squats, explosive weighted SL box squats, SVJs , even a few submax SLRVJs. I don't feel like maxing out squats or doing ME RVJs though, i fear it will tear. Did not intend to do those anyway.

It's been a long journey to heal , i stand by my point of acting as stupid and immature and dangerous as i could with it. Lesson learned though.

Next steps :

1) 10 more days of rehab+bulk.
2) 1 week of skiing.
3) Get back on the squatting train + start an entropy-cut from high 190s to low 180s ( start : 25 February ).
4) Start adding low impact plyos & sprints ( estimated start : mid March ).
5) Bring back o-lifts ( estimated start : mid April ).
6) Start jumping again ( estimated start : mid May ).

LBSS · « **Reply #1752 on:** February 06, 2013, 09:57:12 am »

what is entropy cut? just cutting using his methodology? or different methodology but his level of discipline?

vag · « **Reply #1753 on:** February 06, 2013, 03:09:24 pm »

Quote from: LBSS on February 06, 2013, 09:57:12 am

what is entropy cut? just cutting using his methodology? or different methodology but his level of discipline?

I meant long/disciplined/steady/successful.
The methodology i like to follow is too simple: High protein/low carbs/500kcal deficit.

6 February 2013

Bodyweight@session : ~195,75
Soreness : none
Injuries/aches :

Lance's 3-set-progress template - workout #32

TREADMILL:
20mins, 2 mins intervals of walking@6kmh/jogging@7kmh

~~ROMANIAN DEADLIFTS:~~
Cancelled, was too bored for them

LEG EXTENSIONS:
15@45lbs
15@45lbs
15@45lbs
-Tempo was 2:2:2.

LEG CURLS:
15@50lbs
15@50lbs
15@50lbs
-Tempo was 2:2:2.

UPRIGHT ROWS:
8@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
7@93,5 lbs ( +5,5 lbs ) , ( -1 rep )
Total : 22 reps ( -3 reps )
-Nice.

DUMBBELL INCLINE BENCH PRESS:
8@61,5 lbs DBs ( +17,5 lbs total ) , ( -1 rep )
8@61,5 lbs DBs ( +17,5 lbs total )
8@61,5 lbs DBs ( +17,5 lbs total )
Total : 24 reps ( -1 rep )
-IDIOT! I thought i did 26 kg DBs last time so i upped to 28kg. Went good but setting up was too hard.

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

LanceSTS · « **Reply #1754 on:** February 07, 2013, 11:14:57 pm »

Damn good progress Vag! When you increase the weight, the previous reps no longer matter though, so the first day with the increased load is a PR, regardless of reps. I dont know if you knew that already or not, keeping the previous REP pr when adding weight will turn impossible soon though.

Adarq.org

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Author Topic: Age vs VO2max (Read 1602535 times)

Raptor

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LBSS

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vag

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vag

Re: Age vs Vertical

vag

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LBSS

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vag

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Raptor

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vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

LBSS

Re: Age vs Vertical

vag

Re: Age vs Vertical

LanceSTS

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