Author Topic: Age vs VO2max (Read 1601710 times)

vag · « **Reply #1875 on:** September 23, 2013, 03:16:30 pm »

23 September 2013

Bodyweight@session : ~89,5kg , bloated
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #14

~~HANG POWER CLEAN:~~
Totally forgot them, FFFFFUUUUUU

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@70kg
1@80kg
1@90kg
3/4@100kg
-Very good. 90kg was a beauty, great depth and form. I failed the 100kg single as soon as i loaded the 2nd 20kg plate in each side, mental block. For the record I did complete the rep in good form and depth was lower than half, just above parallel, but it doesn't count.

BENCH PRESS:
7@60kg ( +2,5kg ), ( -1 rep )
7@60kg ( +2,5kg ), ( -1 rep )
7@60kg ( +2,5kg ), ( -1 rep )
Total reps = 21 ( -3 reps )
-Happy with those, lost 1 rep each set but was still strong.

SEATED CHEST SUPPORTED ROW MACHINE:
8@65kg ( +5kg )
7@65kg ( +5kg ) , ( -1 rep )
7@65kg ( +5kg ) , ( -1 rep )
Total reps = 22 ( -2 reps )
-Same comment with bench press.

STANDING CALVE RAISES:
15@50kg
15@50kg
15@50kg
-Same load&reps with last time but with full pause at top and bottom of ROM.

vag · « **Reply #1876 on:** September 24, 2013, 03:15:57 pm »

24 September 2013

Bodyweight@session : ~89kg
Soreness : sore calves, stiff quads
Injuries/aches : none

Conditioning workout.

20 minutes jogging + dynamic warmup

3 minutes rest

C1 : run 80m @ ~70% , ~15 seconds
C1 : walk 50m , ~45 seconds
C1 info : 5 rounds

Then did some rim jumps at the 9'8'' rim that was available.
Went great, SVJ ~28'' , dropstep 29'' , DLRVJ ~31'' hitting rim 2'' below wrist.
Didn't have my ball with me so loaned one for one and only dunk attempt at that 9'8'' rim. Ball was a bit deflated and had awesome traction anyway, so i could easily palm it with my fingertips. Threw down a VERY hard tomahawk, not even a normal dunk, brought my hand back like 15 degrees and then threw it down with power, awesome!!!

Seriously though, I should remeasure the rim, maybe it has lowered with time. It didn't look lowered but i shouldn't be jumping like that.
Dunk felt awesome anyways!

Raptor · « **Reply #1877 on:** September 24, 2013, 05:00:31 pm »

Good stuff, I bet that was very unexpected.

vag · « **Reply #1878 on:** September 25, 2013, 02:31:11 pm »

Quote from: Raptor on September 24, 2013, 05:00:31 pm

Good stuff, I bet that was very unexpected.

Thanks. Yes, very unexpected, i have not jumped at all for a couple of months or so and i can't even remember when i last jumped above 30''. Definitely post-injury PR session.

25 September 2013

Bodyweight@session : ~88,5kg
Soreness : glutes, probably from sprinting&jumping
Injuries/aches : none

Lance's 3-set-progress template - workout #15

ROMANIAN DEADLIFT:
6@80kg ( +5 kg ) , ( -2 reps )
8@80kg ( +5 kg )
7@80kg ( +5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )
-Grip failed me, legs&back were fine, must remember gloves next time.

INCLINE BENCH BB PRESS:
7@55kg ( +2,5 kg ) , ( -1 rep )
7@55kg ( +2,5 kg ) , ( -1 rep )
7@55kg ( +2,5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )

UPRIGHT BB ROW:
7@45kg ( +2,5 kg ) , ( -1 rep )
7@45kg ( +2,5 kg ) , ( -1 rep )
7@45kg ( +2,5 kg ) , ( -1 rep )
Total reps = 21 ( -3 reps )

BICEPS EZ BAR CURL:
10@32kg ( +2,5 kg ) , ( -2 reps )
10@32kg ( +2,5 kg ) , ( -2 reps )
10@32kg ( +2,5 kg ) , ( -2 reps )

TRICEPS CABLE PUSHDOWN:
10@32,5kg ( +2,5 kg ) , ( -2 reps )
10@32,5kg ( +2,5 kg ) , ( -2 reps )
10@32,5kg ( +2,5 kg ) , ( -2 reps )

-Comment for all lifts : missed 1 or 2 reps in every set but still very strong considering the load increase.

vag · « **Reply #1879 on:** September 26, 2013, 03:13:04 pm »

26 September 2013

Stretched legs for ~40 minutes!

Did the complete lower body stretch routine i do, holding each position for 2 minutes.

vag · « **Reply #1880 on:** September 27, 2013, 03:05:57 pm »

27 September 2013

Bodyweight@session : ~90kg , heaviest i have been in the last 2 years or so.
Soreness : hamstrings and lower back, RDL form needs check.
Injuries/aches : none

Lance's 3-set-progress template - workout #16

~~JUMP SNATCH:~~
Postponed. The only squat rack gets easily taken so gotta grab it when i walk in the gym and it's free. Maybe i will do those after squats.

FRONT SQUAT:
5@20kg
3@40kg
3@50kg
3@60kg
3@70kg , 3RM

, estimated 1RM

2@75kg , 2RM

, estimated 1RM

-Silly PRs are silly. I started front squatting last year in an injured state, so breaking my 1RM PR of 70kg is no big news.
-Could have gotten the 72,5kg triple but god greedy. Didn't even try the 3d rep @ 75kg, 2nd was a tough grinder.
-Was right about wrists, no problem at all, it was the high reps killing them.

STANDING OVERHEAD PRESS:
8@42,5kg ( +1 rep ) , ties 8RM

6@42,5kg
6@42,5kg
Total reps = 20 ( +1 rep )

CHINUPS:
9@BW
7@BW
7@BW
Total reps = 23
-Same reps with last week but 1,5kg heavier, i will take it.

WEIGHTED CRUNCHES MACHINE:
15@35kg ( +2,5 kg )
15@35kg ( +2,5 kg )
15@35kg ( +2,5 kg )

ABS COASTER MACHINE:
15@BW front
15@BW left
15@BW right

5 weeks in the gym and i hit my first PRs. Awesome!

Raptor · « **Reply #1881 on:** September 27, 2013, 05:37:19 pm »

Well a silly PR is still a PR which is still progress, and that's what we care about.

vag · « **Reply #1882 on:** September 30, 2013, 02:39:17 pm »

Quote from: Raptor on September 27, 2013, 05:37:19 pm

Well a silly PR is still a PR which is still progress, and that's what we care about.

Agreed, just didn't want to sound bragging over a granted PR

.

30 September 2013

Bodyweight@session : ~89,5kg
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #17

HIGH BAR FULL SQUAT:
8@67,5kg ( +2,5kg )
8@67,5kg ( +2,5kg )
8@67,5kg ( +2,5kg )
-Great. Better depth/form/control than last time although heavier!

BENCH PRESS:
8@60kg ( +1 rep )
8@60kg ( +1 rep )
8@60kg ( +1 rep )
Total reps = 24 ( +3 reps )
-Very hard but strong.

SEATED CHEST SUPPORTED ROW MACHINE:
8@65kg
8@65kg ( +1 rep )
8@65kg ( +1 rep )
Total reps = 24 ( +2 reps )
-Very hard but strong here too.

STANDING CALVE RAISES:
15@55kg ( +5kg )
15@55kg ( +5kg )
15@55kg ( +5kg )
-Full pause at top and bottom of ROM.

Good day!

vag · « **Reply #1883 on:** October 02, 2013, 03:38:16 pm »

2 October 2013

Bodyweight@session : ~88,75kg
Soreness : hamstrings (?!) and calves 2/5
Injuries/aches : none

Lance's 3-set-progress template - workout #18

ROMANIAN DEADLIFT:
8@80kg ( +2 reps )
8@80kg
8@80kg ( +1 rep )
Total reps = 24 ( +3 reps )
-Very strong

INCLINE BENCH BB PRESS:
8@55kg ( +1 rep )

8@55kg ( +1 rep )

7@55kg
Total reps = 23 ( +2 reps )
-Silly PR is silly but still welcomed. Previous PR was 7@55kg but i have progressed them only 7 weeks last year.

UPRIGHT BB ROW:
8@45kg ( +1 rep )

8@45kg ( +1 rep )

7@45kg
Total reps = 23 ( +2 reps )
-Same comment with incline bench. Previous PR was 8@42,5 from progressing them only 7 sessions last year.

BICEPS EZ BAR CURL:
12@32kg ( +2 reps )
12@32kg ( +2 reps )
11@32kg ( +1 rep )

TRICEPS CABLE PUSHDOWN:
12@32,5kg ( +2 reps )
12@32,5kg ( +2 reps )
11@32,5kg ( +1 rep )

vag · « **Reply #1884 on:** October 03, 2013, 03:04:17 pm »

3 October 2013

Stretched legs for ~40 minutes.
Did the complete lower body stretch routine i do, holding each position for 2 minutes.

vag · « **Reply #1885 on:** October 04, 2013, 03:00:42 pm »

4 October 2013

Bodyweight@session : ~89,75kg
Soreness : hamstrings, no lower back, RDL form : V
Injuries/aches : none

Lance's 3-set-progress template - workout #19

FRONT SQUAT:
5@20kg
3@40kg
3@50kg
2@60kg ( -1 rep )
1@70kg ( -2 reps )
3@75kg ( +1 rep ) , 3RM

, estimated 1RM

-Sweet. Felt like i had 77,5 in me but not 80.

STANDING OVERHEAD PRESS:
8@42,5kg , ties 8RM

8@42,5kg ( +2 reps ) , ties 8RM

6@42,5kg
Total reps = 22 ( +2 reps )
-Small progress in reps, some progress in form/control too.

CHINUPS:
9@BW
8@BW ( +1 rep )
6@BW ( -1 rep )
Total reps = 23
-Was very strong in first 2 sets but run out of gas at third. Third session at same reps, stalled.

WEIGHTED CRUNCHES MACHINE:
15@38,5kg ( +3,5 kg )
15@38,5kg ( +3,5 kg )
15@38,5kg ( +3,5 kg )

ABS COASTER MACHINE:
15@BW+2,5kg front ( +2,5 kg )
15@BW+2,5kg left ( +2,5 kg )
15@BW+2,5kg right ( +2,5 kg )

vag · « **Reply #1886 on:** October 07, 2013, 03:52:31 pm »

7 October 2013

Bodyweight@session : ~89,5kg
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #20

HIGH BAR FULL SQUAT:
8@70kg ( +2,5kg )
8@70kg ( +2,5kg )
8@70kg ( +2,5kg )
-Very hard but got all reps in legit form and depth.
Gym was ultra packed tonight so i had to do squats at the end, i am sure that affected too.

BENCH PRESS:
6@62,5kg ( +2,5kg ) , ( -2 reps )
6@62,5kg ( +2,5kg ) , ( -2 reps )
6@62,5kg ( +2,5kg ) , ( -2 reps )
Total reps = 18 ( -6 reps )
-Big regress from the increased load. Hope i don't stall so early.

SEATED CHEST SUPPORTED ROW MACHINE:
8@70kg ( +5kg )
7@70kg ( +5kg ) , ( +1 rep )
7@70kg ( +5kg ) , ( +1 rep )
Total reps = 22 ( -2 reps )
-Very strong here despite the load increase.

STANDING CALVE RAISES:
15@60kg ( +5kg )
13@60kg ( +5kg ) , ( -2 reps )
13@60kg ( +5kg ) , ( -2 reps )
-Full pause at top and bottom of ROM.
Reached limit strength already, the pauses add a lot of difficulty.

vag · « **Reply #1887 on:** October 10, 2013, 06:02:33 am »

9 October 2013

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #21

ROMANIAN DEADLIFT:
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
8@82,5kg ( +2,5 kg )
-Not too heavy, got all reps in good form, but something felt off.

INCLINE BENCH BB PRESS:
8@55kg
8@55kg
8@55kg ( +1 rep )
Total reps = 24 ( +1 rep )

UPRIGHT BB ROW:
8@45kg
8@45kg
8@45kg ( +1 rep )
Total reps = 24 ( +1 rep )

BICEPS EZ BAR CURL:
12@32kg
12@32kg
12@32kg ( +1 rep )

TRICEPS CABLE PUSHDOWN:
12@32,5kg
12@32,5kg
12@32,5kg ( +1 rep )

Decided to stay at the same load everywhere except RDL:
All those lifts are at PR levels, so i felt like i needed 1 more session progressing in control/form before advancing.

vag · « **Reply #1888 on:** October 11, 2013, 02:39:38 pm »

11 October 2013

Bodyweight@session : ~89kg
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #22

FRONT SQUAT:
5@20kg
3@40kg
3@50kg
2@60kg
1@70kg
3@77,5kg ( +2,5 kg ) , 3RM

, estimated 1RM

-Great. Hard but no grinders, still good progress potential ahead.

STANDING OVERHEAD PRESS:
5@42,5kg ( -3 reps )
7@42,5kg ( -1 rep )
6@42,5kg
Total reps = 18 ( -4 reps )
-Dafuq? Weak as fuck. Weird.

CHINUPS:
10@BW ( +1 rep )
8@BW
7@BW ( +1 rep )
Total reps = 25 ( +2 reps ) , ties

-Awesome. I have done 25 BW reps in 3 sets only once again and i was lighter too ( 86,5kg ).
No estimated 1RM PR though, i have done 11*BW and 9*(BW+5kg).

~~WEIGHTED CRUNCHES MACHINE:~~
~~ABS COASTER MACHINE:~~
Was sort on time so had to skip those.

vag · « **Reply #1889 on:** October 13, 2013, 10:00:13 am »

I am down with the flu.

I was thinking i want to change programm, i have been going with 3x8 for too long. But i don't want to start cutting yet. I want to keep adding strength and muscle. So i decided to try 5/3/1. I will use the 'beginner' version ( http://www.jimwendler.com/2011/09/531-for-a-beginner/ ) which will be pretty close as a setup to what i am doing now. I will only substitute the regular deadlift with RDL. So it will go like:

Monday:
Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Seated rows 3x12
Calve raises 3x15
Abs

Wednesday:
RDL – 5/3/1 sets/reps
OHP – 5/3/1 sets/reps
Upright rows 3x12
Biceps 3x12
Triceps 3x12

Friday:
Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Chinups 3xF
SL Calve raises 4x8
Abs

This coming week ( assuming i will be healthy ) i will test 1RM on the main lifts because the 1RM calculator is off, especially because i have been training with higher reps.
Example : when squat was 3x8@65kg 1 month ago 1RM calculator gave 80kg, but next week i tested and i lifted 90kg rather easy.

Long term plan : 2 waves ( 4 weeks each ) will take me till xmas. If i am happy with how it goes i will do 2 or 3 more waves, which should take me to around mid March 2014. Then i will start a cut and go back to the 3-sets-progress with Lance's original setup for cutting.

Objections/opinions welcomed as always.

Adarq.org

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Author Topic: Age vs VO2max (Read 1601710 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

Raptor

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical