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Author Topic: Age vs VO2max  (Read 3308455 times)

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cowed77

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Re: vag's journal : Age vs Vertical
« Reply #465 on: July 05, 2010, 06:30:33 pm »
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i tot i was the only one with hip problems from squatting. in a way, im glad haha!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #466 on: July 06, 2010, 03:27:50 pm »
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6 July 2010

Hip pain = 0/10
Soreness = 010
Freshness = 10/10

-7 Days Vertical Jump Cure routine , without the glutes excercises.
-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 #467 on: July 07, 2010, 01:48:12 pm »
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7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #468 on: July 07, 2010, 01:50:10 pm »
0
Quote from: vag on July 07, 2010, 01:48:12 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D
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cowed77

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Re: vag's journal : Age vs Vertical
« Reply #469 on: July 07, 2010, 02:35:58 pm »
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haha... to be frank... i think my SLRVJ is abt 32..-34
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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #470 on: July 07, 2010, 02:59:24 pm »
0
Quote from: zginphil on July 07, 2010, 01:50:10 pm
Quote from: vag on July 07, 2010, 01:48:12 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #471 on: July 07, 2010, 03:12:48 pm »
0
Quote from: adarqui on July 07, 2010, 02:59:24 pm
Quote from: zginphil on July 07, 2010, 01:50:10 pm
Quote from: vag on July 07, 2010, 01:48:12 pm

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.


Raptor also in this forum.

But zgin , untill you can get on cam something better than that , eat my dust too :

<a href="http://www.youtube.com/watch?v=Ui7i7-nbd5U" target="_blank">http://www.youtube.com/watch?v=Ui7i7-nbd5U</a>

:D  ;D  :P
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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #472 on: July 07, 2010, 03:14:19 pm »
0
Quote from: adarqui on July 07, 2010, 02:59:24 pm
Quote from: zginphil on July 07, 2010, 01:50:10 pm
Quote from: vag on July 07, 2010, 01:48:12 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

A-link from vertfreak is on this forum btw.. so calm down shawty.

he was last active in august,2009....
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vag

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Re: vag's journal : Age vs Vertical
« Reply #473 on: July 08, 2010, 02:14:23 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
PEAK BLOCK              :  0:0:X  :  MSEM - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

8 July 2010

Weight@morning: ~190,5
Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps

EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@220lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!

CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.
« Last Edit: July 08, 2010, 02:41:54 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?

Tam

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Re: vag's journal : Age vs Vertical
« Reply #474 on: July 08, 2010, 02:18:09 pm »
0
Quote from: zginphil on July 07, 2010, 01:50:10 pm
Quote from: vag on July 07, 2010, 01:48:12 pm
7 July 2010

Conditioning/recovery workout
Weight@session : ~195

- 10' dynamic workout.

- 3 mins rest

INTERVALS:
- 15x40m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

JUMPS ( 9'10'' rim , concrete ):
-1x2 SVJs : 28'' - 27''
-1x2 dropstep DLRVJs : ~30''
-1x2 1-step DLRVJs : ~31''
-1x3 2-step DLRVJs : ~32''
-1x3 full runup DLRVJs : ~32,5''

Also tried:
1 RL plant dropstep : ~28'' ( 2'' below LR )
1 RL plant 2-steps   : ~30'' ( 2'' below LR )
2 SLRVJs : ~27'' , LOL , ridiculous! :D


haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

I am a one leg jumper as well haha
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Tam

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Re: vag's journal : Age vs Vertical
« Reply #475 on: July 08, 2010, 02:19:25 pm »
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Quote from: vag on July 08, 2010, 02:14:23 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 - EXPLOSIVE- SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

8 July 2010

Weight@morning: ~190,5
Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped , shins & right ankle bugging from yesterday's sprints/jumps

EXPLOSIVE BOX SQUATS:
4x2@209lbs.
4x2@221lbs.
That should be ~70% 1RM.
Box was parallel.
Rest between sets ~1:15 mins.

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
3x1@220
2x1@275 , PR
275 = 1,42*bodyweight!!!

CALVE RAISES:
3x12@308
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.


Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #476 on: July 08, 2010, 02:31:12 pm »
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Quote from: Tam on July 08, 2010, 02:19:25 pm

Nice job on the PR. Should get 1.5x bodyweight in the next few weeks,tear that shit up!.


Thanks man , i will go for 286 next session ( monday ) , that would be ~1,5xBW :D
Last year's PR was 110lbs , that's 150% increase so far, with all modesty it is damn impressive!
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?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #477 on: July 08, 2010, 02:31:48 pm »
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where are you from again?
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zgin

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Re: vag's journal : Age vs Vertical
« Reply #478 on: July 08, 2010, 02:35:28 pm »
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Quote from: Tam on July 08, 2010, 02:18:09 pm


I am a one leg jumper as well haha


how high u get?
« Last Edit: July 08, 2010, 02:42:19 pm by zginphil »
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vag

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Re: vag's journal : Age vs Vertical
« Reply #479 on: July 08, 2010, 02:37:29 pm »
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Quote from: zginphil on July 08, 2010, 02:35:28 pm
Quote from: Tam on July 08, 2010, 02:18:09 pm
Quote from: zginphil on July 07, 2010, 01:50:10 pm

haha you and adarqui trying slrvj= LOLOLOL  im the best slrvj'er on adarq.org, dont challenge it!! haha nice try tho :D

I am a one leg jumper as well haha


how high u get?

Do you have to quote the workout too , just quote the relevant part , youre destroying my journal with those huge quotes! :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?
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