Author Topic: Age vs VO2max (Read 1602808 times)

adarqui · « **Reply #435 on:** June 30, 2010, 02:57:44 pm »

Quote from: vag on June 30, 2010, 02:56:21 pm

30 June 2010

Upper Body Workout
Weight@session : ~196 , ate big today ( for workout + possible jumps/dunks tomorrow ).

BENCH PRESS:
1x6@132
1x6@143
1x5@154

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level )
1x6@110
1x6@132
1x4@154 , 4'' limited ROM , too heavy

WIDE GRIP LAT PULLDOWN:
1x5@165
1x5@176
1x5@187

EZ BAR STANDING BICEP CURLS:
3x10@66

TRICEP PUSHDOWNS:
3x10@132

Weight went down , but strength went up , nice

very good sign ;d

Kellyb · « **Reply #436 on:** June 30, 2010, 06:11:25 pm »

Quote

Yup , its dropping!
I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...

I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.

I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.

There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation. Big deprivation = big time lag effect.

vag · « **Reply #437 on:** July 01, 2010, 04:16:29 am »

Quote from: Kellyb on June 30, 2010, 06:11:25 pm

Quote from: vag on June 30, 2010, 05:33:43 am

I had a 7-10 days lag from when i stopped big eating , weight wouldn't drop although i was dieting, must have been the water , maybe some lag in hormonal signaling too...

I also lowered caloric intake a bit last week, but still nothing too much.
Now "low eating days" are ~1500Kcals , "big eating days" ~2500 , week = 2 big - 5 low
Before it was low ~1800 , big ~3000 , week = 3 big / 4 low
Bulking was : low ~2000 , big ~3500 , week = 4 big / 3 low.

I'm curious to see how weight reduction will impact my vert , both height and feeling.
Minimum allowed weight = 185.

There is often a lag effect with fat loss. As the cell loses fat it gets replaced by water so it may appear like you haven't lost anything initially. Then you put some carbs back in your system and that water gets pulled out of the fat cells then BAM! All the sudden overnite you seem to drop 5 lbs. FWIW, that lag effect seems to be intensified by the extent of your deprivation. Big deprivation = big time lag effect.

Ah , very interesting...
Although i never deprive myself too much in fat loss cycles, i always get that water lag. Lasts like 1 week to 10 days.
Thanks Kelly!

vag · « **Reply #438 on:** July 01, 2010, 01:38:36 pm »

1 July 2010

Conditioning/recovery workout
Weight@session : ~196 , fuck , didn't get to lose yesterday's big eating.
Also felt like shit , a little numb and not explosive

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 10x80m sprints at ~40% , ~40 sec rest.
Took those easy , didn't want to cause much fatigue so i could get some good jumps.

- 3 mins rest

JUMPS ( 10' rim , concrete ):
-1x3 SVJs : 24'' - 26'' - 26''
WTF??? 9'11'' at 1st jump , didn't touch rim!!! That hasn't happened for ages!!!

-1x2 1-step DLRVJs : 31'' - 31''
-1x2 2-step DLRVJs : 32'' - 32''

-1x5 DLRVJs : 32'' , 32,5'' , 32,5'' , 33'' , 31''
33'' was sick , maybe it was 33,5'' got to hit rim at 32,5'' on my way down.
7,5'' SVJ-RVJ gap is a PR.
33'' is a 10'-concrete PR.

- My usual lower body stretch routine.

Weird session...

vag · « **Reply #439 on:** July 01, 2010, 01:50:10 pm »

I just reviewed my activity the last 15 days :

15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!

LBSS · « **Reply #440 on:** July 01, 2010, 04:20:17 pm »

Quote from: vag on July 01, 2010, 01:50:10 pm

I just reviewed my activity the last 15 days :

15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!

Nah, man. If you're rolling, keep it rolling!

zgin · « **Reply #441 on:** July 01, 2010, 05:06:59 pm »

word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now

adarqui · « **Reply #442 on:** July 01, 2010, 05:11:29 pm »

Quote from: LBSS on July 01, 2010, 04:20:17 pm

Quote from: vag on July 01, 2010, 01:50:10 pm
I just reviewed my activity the last 15 days :

15 : lower body strength workout
16 : 20 sprints + jumps
17 : 20 sprints
18 : lower body explosive workout
19 : rest
20 : dunks ( ~30 max jumps + PR )
21 : lower body explosive workout
22 : 20 sprints
23 : upper body workout
24 : dunks ( ~25 max jumps + PR )
25 : lower body strength workout
26 : rest
27 : 7DVJC
28 : lower body explosive workout
29 : 20 sprints
30 : upper body workout

Sum : Holy shit , take it easy man!!!

Nah, man. If you're rolling, keep it rolling!

x2

vag · « **Reply #443 on:** July 02, 2010, 04:27:08 am »

Quote from: adarqui on July 01, 2010, 05:11:29 pm

Quote from: zginphil on July 01, 2010, 05:06:59 pm
Quote from: LBSS on July 01, 2010, 04:20:17 pm

Nah, man. If you're rolling, keep it rolling!

word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now

x2

Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up!

On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!

But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...

adarqui · « **Reply #444 on:** July 02, 2010, 04:39:50 am »

Quote from: vag on July 02, 2010, 04:27:08 am

Quote from: adarqui on July 01, 2010, 05:11:29 pm
Quote from: zginphil on July 01, 2010, 05:06:59 pm
Quote from: LBSS on July 01, 2010, 04:20:17 pm

Nah, man. If you're rolling, keep it rolling!

word. most people respond better to high freq shit. and vag, its not like ur playing 2hrs of a sport. everything u do is vert focused so ur programming is perfect right now

x2

Hmmm... 3/3 , and from 3 different training personalities... OK guys , ill keep it up!

On a sidenote :
My natural approach would be to train every day all day. I hate rest days , and i feel the eager to go out and run or lift or jump every single day. My work capacity is also very good , or maybe insane:
Back in the day , when i was ~25 i would work out 4 times a week doing this:
- 4km run or 45 mins aerobics
- Weights , 5 excercises 4x8 fashion
- 500 reps core ( abs+low back )
- 1km swimming
Workouts lasted ~3hours, LOL.
And i was fresh at each workout , did this shit for ~2 years!!!

But those joints and muscles get rusty , they get tired more easy and they need more time to recover . Its hard to explain it , you can only feel it...
Its a need now to have in mind/plan recovery too...

I actually have an article planned and that is one of the topics.. our mindsets on training growing up in our developmental years through adulthood has a huge impact on how we have become as athletes.. those marathon session just aren't good for power, and people like you and I just can't "rest" we have to train so hard, day in day out, or we don't "feel complete" or "feel like we've done enough".. that mindset is great for conditioning, endurance, etc, but not for power..

so it's funny how our mentalities shaped our training process which shaped the way our bodies produce force

peace!

LBSS · « **Reply #445 on:** July 02, 2010, 03:17:05 pm »

^^^ This is really interesting. Although thinking about my own training history... never mind, not gonna hijack vag's log anymore!

Thoughts cont'd in my log.

vag · « **Reply #446 on:** July 02, 2010, 03:20:57 pm »

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
PEAK BLOCK : 0:0:X : MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

2 July 2010

Weight@session: ~195,5
EXPLOSIVE BLOCK B , Explosive workout 2 , modified.

-3x5 18'' Depth Jumps

EXPLOSIVE BOX SQUATS:
8x2@209lbs.
That should be ~65 to 70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS:
1x5@176
1x5@198
1x5@220
Light weight , could have easily PRed but decided to hold back some weight for stim.

CALVE RAISES:
3x12@308
Took those easy too.

END OF EXPLOSIVE BLOCK , finally , PEAK TIME!!!
Sunday = flying.

Kellyb · « **Reply #447 on:** July 02, 2010, 03:58:31 pm »

In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover. Ex runners always want to train often. Slow twitch muscles recover more rapidly.

What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good. The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.

vag · « **Reply #448 on:** July 02, 2010, 06:21:58 pm »

Quote from: Kellyb on July 02, 2010, 03:58:31 pm

In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover. Ex runners always want to train often. Slow twitch muscles recover more rapidly.

What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good. The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.

Word , that was the idea of those ~50%sprints/low volume jump sessions, keep eveything firing without much fatigue.
As for the high volume 24-7, ive been there too , did u see the template i was doing 10 years ago? And even 3 years ago that i started jump training , i did air alert!!! The full fucking thing , 16 weeks , didnt miss a single workout , didnt skip a single set! LOL , what a waste of time and energy that was!

Hopefully im feeling it/planning it much better now...

vag · « **Reply #449 on:** July 03, 2010, 10:28:21 am »

Videos from yesterday's training at my pics/vids thread :

http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg8611/#new

Adarq.org

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Author Topic: Age vs VO2max (Read 1602808 times)

adarqui

Re: vag's journal : Age vs Vertical

Kellyb

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vag

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vag

Re: vag's journal : Age vs Vertical

vag

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LBSS

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zgin

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

adarqui

Re: vag's journal : Age vs Vertical

LBSS

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

Kellyb

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical

vag

Re: vag's journal : Age vs Vertical