Author Topic: Age vs VO2max (Read 1604318 times)

vag · « **Reply #1995 on:** February 06, 2014, 01:32:17 pm »

6 February 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Endurance : Steady, much better than the original awfulness, still far away from fit.
Vert : Felt a bit improved in the game. Did one rim jump at the end ( ultra fatigued ), got 3'' above rim off 1 step and that rim looks 1'' higher too, so 28'' or maybe 29''. Shit height but improvement. Again, i can't really tell where i am if i don't do a dedicated ME jumps session but weather is not my ally.

vag · « **Reply #1996 on:** February 07, 2014, 12:06:08 pm »

I think i will swap days 1-2 of my gym training.
Now weekly plan ( regarding legs, i wont mention upper since it is irrelevant with this decision ) is:

Mon: cleans+squat 3RM+calves ( gym day 1 )
Tues : sprints and/or jumps and/or plyos
Wed : RDL+lunge ( gym day 2 )
Thirs: bball
Fri : rest
Sat : pushpress+squat 3x8+calves ( gym day 3 )
Sun : rest

Switching Monday with Wednesday will :
1) Bring an optimum days space between squats. Now it is 3RM 48 hrs after 3x8 and then 3x8 5 days after 3RM. Those gaps will become 4 and 3 days then correspondigly.
2) The 3RM squat one day before bball day will be much less taxing ( bball performance-wise ) than 3xF RDL + 3xF lunges. It may even potentiate me. Might change it with MSEM soon.

Calves stay at mondays though, again because i dont want to be pushing them 1 day before bball.

vag · « **Reply #1997 on:** February 08, 2014, 01:28:18 pm »

8 February 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #9 ( Week #3 )

PUSH PRESS:
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
5@55kg ( +2,5 kg )
-Love those. Last reps are taxing for back though. Are 5-rep sets too much for a power exercise like this?

HIGH BAR FULL SQUAT:
8@85kg ( +2,5 kg )
7@85kg ( +2,5 kg ) , ( -1 rep )
7@85kg ( +2,5 kg ) , ( -1 rep )
Total = 22 reps. ( -2 reps )
-Very hard. Happy to get those reps at that load though. I can do more but i stop at the first squatmorning-ish rep.

CHINUPS:
9@BW+5kg ( +1 rep )
7@BW+5kg
6@BW+5kg
Total = 22 reps ( +1 rep )
-Nice. Just 1 rep shy of PR( 10 ) already .

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
10 each leg@35kg ( +5 kg )
-Surprising easy. WTF, no burn at all.

~~WEIGHTED CRUNCHES MACHINE:~~
Forgot to do those, FFFFUUUUUUU.

vag · « **Reply #1998 on:** February 10, 2014, 04:16:27 pm »

10 February 2014

Bodyweight@session : ~91,75kg, oops!
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #10 ( Week #4 )

ROMANIAN DEADLIFT:
6@95kg ( +5kg ) , ( -2 reps )
8@95kg ( +5kg )
6@95kg ( +5kg ) , ( -2 reps )
Total = 22 reps ( -2 reps )
-Lost sets 1 and 3 due to grip again. Legs very strong, 95kg still lightweight.

BB LUNGE:
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
8 each leg@50kg ( +5 kg )
Total = 24 reps.
-Very nice. 5kg jump and yet got all reps. Pchain responding damn well.

BENCH PRESS:
8@60kg
8@60kg ( +1 rep )
7@60kg ( +1 rep )
Total = 23 reps ( +2 reps )
-Still not at 3x8. Upping load next time, fuck the 1 missed rep.

WIDE GRIP LAT PULLDOWN:
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
7@180lbs ( +10 lbs ) , ( -1 rep )
Total = 21 reps ( -3 reps )
-Awesome. Third consecutive time adding the minimum 10lbs increment with minimum reps loss.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
16@60kg
-Now way to progress those. I should either switch to 3x20 non paused or 3x15 paused.

WEIGHTED CRUNCHES MACHINE:
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
20@100lbs ( +5 lbs )
-Those were not meant to be done today but i forgot to do them on Saturday.

vag · « **Reply #1999 on:** February 11, 2014, 05:01:24 pm »

11 February 2014

Bodyweight@session : ~90,5kg
Soreness : chest, hamstrings, glutes, calves
Injuries/aches : none

PLYOS SESSION

BILATERAL LINE HOPS:
4x40 hops

MR TUCK JUMPS:
3x10

DUMBBELL SWINGS:
3x10@10kg

DUMBBELL JUMP SQUATS ( rhythmic ):
3x5@10kg each hand

SVJs:
3x3
-All 25''ish , ~1'' lower than last time.

This is very interesting. First time doing this session after a volume day and everything felt like shit. No pop, no bounce, nothing. I know it is not a big discovery, jumping performance should be expected to be better 24hrs after a squat 3RM than after 3xF RDL and lunges. But it looks like i did well to switch volume with intensity day, now i will have bball after the intensity day. Of course it could be just a bad day today. Let's see what happens later this week...

Edit : Just noticed, this is my journal's post #2000!!!

LoopieMclooperson · « **Reply #2000 on:** February 12, 2014, 12:18:55 am »

Quote from: vag on February 11, 2014, 05:01:24 pm

Edit : Just noticed, this is my journal's post #2000!!!

You've put in work son.

Your accomplishments are quite impressive. Keep it up.

vag · « **Reply #2001 on:** February 12, 2014, 06:22:18 am »

Thanks a lot man, you keep it up too!

vag · « **Reply #2002 on:** February 12, 2014, 04:22:54 pm »

11 February 2014

Bodyweight@session : ~91kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #11 ( Week #4 )

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
1@60kg
-That's it, 4th session failing to catch 2nd rep@60kg, will move down to 55kg as top set and progress from there.

HIGH BAR FULL SQUAT:
7@20kg
5@40kg
3@60kg
2@80kg
1@90kg
3@100kg
-Got depth too this time. Very hard but legit 3RM.

STANDING OVERHEAD PRESS:
8@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
6@42,5kg ( +2,5kg ) , ( -2 reps )
Total = 20 reps ( -6 reps )
-Big reps drop from load increase. Wanted a bit more, sth like 8-7-7.

BICEPS Z-BAR CURL:
10@37kg ( +2,5kg )
10@37kg ( +2,5kg )
10@37kg ( +2,5kg ) , ( -2 reps )
-Great. 10@37kg is probably all time

TRICEPS CABLE PUSHDOWN:
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg )
10@37,5kg ( +2,5kg ) , ( -2 reps )
-Great too, 10@37,5kg is also probably all time

Raptor · « **Reply #2003 on:** February 12, 2014, 05:16:06 pm »

You should film the cleans and see what happens.

vag · « **Reply #2004 on:** February 13, 2014, 04:28:46 am »

^True. I did a series of filming and correcting them with Lance in the past though. Technique feels good, what feels like missing is power at the pull. One problem could be my short torso / long arms combination, it sets the bar too low for starting point which limits my dip too. To have the bar at hip crease i need to be holding it snatch-wide. Maybe i will switch to snatches, not sure.

Raptor · « **Reply #2005 on:** February 13, 2014, 04:35:50 am »

Of course you have to hold it snatch-grip wide for the bar to rest at the hip crease. That's what the snatch grip IS for.

The jumping position in the clean is much lower than the hip crease, kinda in the middle of the femur or even lower, just above the knees.

vag · « **Reply #2006 on:** February 13, 2014, 01:21:01 pm »

^That seems to be the problem, my dip was too 'shallow' so there was not enough room/time to generate force at the jump. In the old videos that Lance approved, the dip was evidently deeper.

13 February 2014

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1,5 hours full court basketball.
Endurance : Steady, or maybe a bit better. Legs felt unrecovered. Were not sore but after playing some time they got tired and started burning. FML. Might switch 3RM to MSEM which was the plan for later anyway, so i might implement it a bit earlier.
Vert : Got the chance to do a rim jump at a good state, warmed up but not exhausted. I got my first legit 10'4'' touch ( 29'' ) after a long long time. It was off 1 step, nice!

vag · « **Reply #2007 on:** February 15, 2014, 12:56:00 pm »

15 February 2014

Bodyweight@session : ~90,5kg
Soreness : none
Injuries/aches : none

3-sets-progress template
Workout #12 ( Week #4 )

PUSH PRESS:
3@55kg
3@57,5kg
3@57,5kg
2@60kg
-Experimented with 4x3 instead of 3x5. 55 too light, 60 too heavy, should have done all sets at 57,5

HIGH BAR FULL SQUAT:
8@87,5kg ( +2,5 kg )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
8@87,5kg ( +2,5 kg ) , ( +1 rep )
Total = 24 reps. ( +2 reps )
-Awesome, more weight, more reps, better form.
8@87,5kg is an all time 8RM

Best sets ever are 6@95kg and 9@85kg which both give give ~1kg higher 1RM, but they were done in 5/3/1, this time it was 3 consecutive 8RM PR sets

CHINUPS:
9@BW+5kg
7@BW+5kg
6@BW+5kg
Total = 22 reps
-Same as last time. A little bit better control.

LANCE CALVE RAISES ( DL concentric, slow SL eccentric ):
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
10 each leg@40kg ( +5 kg )
-Very nice. Not too hard, room for more.

ABS COASTER MACHINE:
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
20@BW+10kg ( +2,5 kg )
-Very hard but got all reps. Staying at same load next time though.

vag · « **Reply #2008 on:** February 17, 2014, 03:36:40 pm »

17 February 2014

Bodyweight@session : ~91,5kg
Soreness : VMOs & hamstrings sore, quads tight.
Injuries/aches : none

3-sets-progress template
Workout #13 ( Week #5 )

ROMANIAN DEADLIFT:
10@95kg ( +4 reps ) , 10 RM

, all time predicted 1RM

7@95kg ( -1 rep )
6@95kg
Total = 23 reps ( +3 reps )
-Awesome. The latter sets were compromised by grip and not even grip strength, sweaty hands was the limiting factor.

BB LUNGE:
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
8 each leg@52,5kg ( +2,5 kg )
Total = 24 reps.
-Brutal but got my 3x8 again, awesome.

BENCH PRESS:
7@62,5kg ( +2,5 kg ) , ( -1 rep )
7@62,5kg ( +2,5 kg ) , ( -1 rep )
6@62,5kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -3 reps )
-Lost 3 reps due to load increase but predicted 1RM increased, fair.

WIDE GRIP LAT PULLDOWN:
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
8@180lbs ( +1 rep )
Total = 24 reps ( +3 reps )
-Very strong. PRish level but i gotta check.

PAUSED STANDING CALVE RAISES MACHINE:
20@60kg
17@60kg
15@60kg ( -1 rep )
-Regressed 1 rep. Maybe exhausted from all the previous today's achievements.

vag · « **Reply #2009 on:** February 19, 2014, 05:42:30 am »

Did some body measurements.

Net morning weight : 89,5kg / 197lbs
Waist : 92,5cm / 36,5''

Online bodyfat estimation : 18,5%
BI scale bodyfat estimation : 17.7%

So i am around 18%. Which, although fat, is GOOD, because i was never below 19-20 at that weight. LBM is PRish and it looks like that too, i look more muscular than ever. Various other measurements also confirm it as they are all at PR levels, bicep peak is 42cm/16,5'' , max thigh circumference is 68cm/26,75'', chest is 110cm/43,3''. I am itching to start cutting for a couple of weeks now. Not yet though, 2,5 more weeks like now, then 1 week of skiing and then i am changing it all, starting the cut and the jump transition.

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Author Topic: Age vs VO2max (Read 1604318 times)

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