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Author Topic: Age vs VO2max  (Read 1602875 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #510 on: July 16, 2010, 01:11:18 am »
0
Quote from: zginphil on July 15, 2010, 10:47:39 pm
i beat you vag!! hit 35 before u did  :)  remember our competition?

you need vid though :P
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vag

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Re: vag's journal : Age vs Vertical
« Reply #511 on: July 16, 2010, 03:40:22 am »
0
Quote from: LBSS on July 15, 2010, 07:47:56 pm
Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.

Ya , i get you , ive dunked miniballs , volleyballs and some smaller size b-balls , doesn't count. Those balls are palmable way too easy , with the edge of fingers , i get a full arm swing with them and i need just ~10'3'' do dunk them. It is too easy , it isnt fun at all and it doesn't even feel like dunking , dunking = size 7 :D

Quote from: adarqui on July 16, 2010, 01:11:18 am
Quote from: zginphil on July 15, 2010, 10:47:39 pm
i beat you vag!! hit 35 before u did  :)  remember our competition?

you need vid though :P

zgin :
-congrats on your PR
-get a vid
-grow up
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 #512 on: July 16, 2010, 09:51:48 am »
0
zgin :
-congrats on your PR
-get a vid
-grow up

[/quote]

hahaha
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37.5

vag

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Re: vag's journal : Age vs Vertical
« Reply #513 on: July 16, 2010, 03:56:57 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

16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped once again because of yesterday's dunk session.

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.

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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #514 on: July 16, 2010, 09:49:23 pm »
0
Quote from: vag on July 16, 2010, 03:56:57 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 - EXPLOSIVE - SUPERMAX - EXPLOSIVE - MSEM
GREEN = DONE

16 July 2010

Weight@session: ~193,5

PEAK BLOCK ,  Workout 'B'

Depth Jumps : skipped once again because of yesterday's dunk session.

EXPLOSIVE BOX SQUATS:
3x2@209lbs.
3x2@220lbs.
2x2@231lbs
231 should be ~75% 1RM.
Box was parallel.
Rest between sets ~1:30 mins.
At the last rep i exploded at 110% , was a PR effort , i even jumped like 2'' , with 231lbs , sick and also scary!

nice, but eeek-scary!

Quote
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?

Quote
CALVE RAISES:
3x12@330
Rest between sets = 1'
Didn't want to push here , just get a good blood flow.


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vag

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Re: vag's journal : Age vs Vertical
« Reply #515 on: July 17, 2010, 05:22:57 am »
0
Quote from: adarqui on July 16, 2010, 09:49:23 pm
Quote from: vag on July 16, 2010, 03:56:57 pm
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?


Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #516 on: July 17, 2010, 06:13:04 am »
0
Quote from: vag on July 17, 2010, 05:22:57 am
Quote from: adarqui on July 16, 2010, 09:49:23 pm
Quote from: vag on July 16, 2010, 03:56:57 pm
BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@244
2x1@286 , PR
286 = 1,478*session bodyweight / 1,502*morning bodyweight!!!
Right (weaker ) foot's ROM was 2'' shorter.

sick!!!! how fast did it go up?


Not fast , not too slow though as the smith doesnt allow you to collapse and get in a bad position , must have been ~2 to 3 seconds. 2nd rep a little faster , MSEM FTW! :D


ah ok cool.. sounds fast enough though.. not a 7 second PR/single etc :D

msem ftw. :P

peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #517 on: July 19, 2010, 05:01:22 pm »
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19 July 2010

Vertical jump testing/dunks session
Weight@session : ~190,5 !!!
Stim : minimum , 150mg caffeine 4 hours earlier.

Warmup as usual , 10' dynamic warmup , 2x30 line hops , and then some low/mid effort jumps.

JUMPS on 9'10'' ( 10' was taken again ):
-1x3 SVJs : ~28,5'' , maybe 29 ( equals PR ).
-1x4 2-step DLRVJs : ~32'' to 33''
-1x4 full runup DLRVJs : 32'' to 33''.
In all 2-step and full runup jumps i was touching rim 9'' below , but in some jumps i was hitting it going down , peak was before rim touch, mostly on full runup jumps.

Then i went to jump on a high rim of that park , not sure if its 10'1'' or higher , must measure , definately above 10'
1x3 2-steps DLRVJs : ~ 6'' above
1x3 full runup DLRVJs : ~7,5''

DUNKS on 9'8''
Practiced some off-the dribble dunks , mostly posting up , turning around with dropstep and dunking. Nice...
And then suddenly... i could palm the ball!
Threw down a sick one hander , all wrist inside rim , ball going straight down without touching anything.

Back to 9'10'':
2/3  handers , just ok
2/4 1-handers , just like what ive posted in my 9'10'' vids , nice dunks.
1 huge powerdunk , really hard , totally clean , wrist in rim , have only landed such dunks on 9'8'' so far.

Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.

Ok , thats all! :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?

LBSS

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Re: vag's journal : Age vs Vertical
« Reply #518 on: July 19, 2010, 05:27:18 pm »
0
Damn, vag, you're wasting away!  :D

Good work on the jumps!
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #519 on: July 19, 2010, 05:30:30 pm »
0
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #520 on: July 19, 2010, 05:48:26 pm »
0
Quote from: LBSS on July 19, 2010, 05:27:18 pm
Damn, vag, you're wasting away!  :D

Good work on the jumps!

Thanks man...

Quote from: adarqui on July 19, 2010, 05:30:30 pm
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man

Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D


Quote from: vag on July 19, 2010, 05:01:22 pm

Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.


Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :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?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #521 on: July 19, 2010, 06:01:48 pm »
0
Quote from: vag on July 19, 2010, 05:48:26 pm
Quote from: LBSS on July 19, 2010, 05:27:18 pm
Damn, vag, you're wasting away!  :D

Good work on the jumps!

Thanks man...

Quote from: adarqui on July 19, 2010, 05:30:30 pm
sounds like another good session.. i'm starting to think though, that you might need a few normal sets of squat singles, before or after your quarter squats / explosive box squats..

prior to quarter squatting, you can easily hit a set of say 3-4 singles @ 90% or 6 singles at 85%, as your last work up prior to transitioning into quarter.. the same could be done before or after explosive box squat.. i would try it out this week just to see what effects it has on your next two jump sessions.. i think it will definitely help.. i just think you need a bit more focus on that specific ROM and to make sure it is 100% maintained.

peace man

Tomorrow is last gym day , i was planing to do exactly what you said , 2x3 MSEM singles at ~90%.
Last week was the only one that didnt have deep squating , peak block went :
Week 1 : Monday MSEM , Wendnesday Upper body , Friday Explosive
Week 2 : Monday supermaximal 1/4 squats , Wendesday upper , Friday Explosive.
Week 3 is this week , only 1 session , MSEM
Before that it was the explosive block that was 2 cycles of Strength-Explosive-Explosive hitting normal 3x5 squats on strength days.
So im guessing strength maintenance was ok.
Thanks for the tips though! :D


ahhhhh ok.. ya i definitely think that even if you are experimenting with quarter/explosive box, that some normal sets of squat singles should be thrown in..


Quote
Quote from: vag on July 19, 2010, 05:01:22 pm

Then the 10' rim got free and i went there too
2x5 dunk attempts : 0,5/10 , i was pretty close but i was too tired after 30-40 max jumps already.
Kinda got a soft one in , got it on mobile cam too , looks like a dunk on cam too but im not counting it, ill upload it soon.


Saw that in very low motion , bleh , it didnt go in , very weird , its like an airball dunk.
The jump is from the right side of the rim and the ball hits the backboard left of the rim and goes down.
So bad news = it didnt go in , good news = at least 9'' above for that to happen , so at least 34'' :D

still man, you are due for another RVJ PR very soon.. i think it will come in the next 2 jump workouts.

peace
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vag

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Re: vag's journal : Age vs Vertical
« Reply #522 on: July 19, 2010, 06:26:05 pm »
0
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 #523 on: July 19, 2010, 10:19:25 pm »
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Gah you were so close!
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

vag

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Re: vag's journal : Age vs Vertical
« Reply #524 on: July 20, 2010, 08:42:50 am »
0
Quote from: LBSS on July 19, 2010, 10:19:25 pm
Gah you were so close!

Yup , really close , if i got there earlier it would have happened!

=================================================================

Interesting happenings today morning:

- Measured the "high-rim" i was geting 7,5'' above , its 10'1'' so those were 33,5'' rim touches!
- Weight in the morning : 186 , LOW BODYWEIGHT ALERT!!!
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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