76 Year Old Olympic Lifter

Training Training Logs
201

Mon 26-8-2019.

78 NOW

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (25 ) 3. (30 ) 3. (35) 3. (40) 3.
Quarter press. (50 k) 5. 5. 5.
Clean pulls. (40 k) 3. (50) 3. (60) 3. (70) 3. (80) 2.

Flexing …
SLHR (10 k) 12. (12) 11.
Wide grip pulldown. (121 lb) 8. (132) 6.
One arm curls. (10 k) 8. (14) 6.
Ab roller. 20. 20.

Thurs 29-8-2019.

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. --but i gave it a scare.

Olympic Deadlift (70 k) 5. (90) 5. (112.5) 5.

Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

flexing …
palms up pulldowns (121 lbs) 8. (132) 6.
ab roller 20. 20.

1 Like
202

Mon 2-9-2019.

78 NOW

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 3.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) 1+F.
dead hang clean, ending with a sink down … stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) pull only.

flexing …
Wide grip lat pulldown. (121 lb) 8. (132) 7.
triceps pressdown. (90 lb) 8. (100) 8.
SLHR (10 k) 12. (12) 12.

Thurs 5-9-2019.

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (40) 5.
Clean and jerk press (42.5 k) 2.
Quarter Press. (50 k) 5.5.5.

Snatch. because the judges really, really don’t like my split snatches, and they never ruled out my squat snatches, i am putting them back in my schedule. can’t go heavy tho, as they were always erratic, and i can’t drop a bar here.
Split snatch – stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.
Squat snatch --stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.

flexing …
one arm curls (12 k) 8. (14) 6.
Wide grip lat pulldown (121 lb) 8. (132) 8.
ab roller. 20. 20.

Paused breathing squats.
(65 k) 3. Rader pulls 9.
(85 k) 14. [ adding one rep per session until reaching 25] Rader pulls 42.

1 Like
203

Mon 9-9-2019.
Our air conditioner died - old age - and the replacement crew started early in the morning, which prevented me going to the gym.
As the day went on i did my “at Home” routine, mostly one set every half or three quarters of an hour.
Total ---- Concentration Curl . (16.6 lb) 3 x 10.
One arm triceps. (16.6) 3 x 10.
Lateral raise (2 x 10 lb) 3 x 10.
Single leg heels raise. 3 x 18.
snatch . stick. 5 x 3.
clean and jerk. stick. 5 x 2.
abdominal isolations
retraction 25.
central isolations 25.
left hand side isolations 25.
right hand side 25.
abdominal roll left to right 25.
abdominal roll right to left 25.

Thurs 12.9.2019

78 NOW

Stick warmups.
Power clean and jerk presses. (30 k) 5. (35) 5. (42.5) 3.
Olympic Deadlift. (70 k) 5. (90) 5. (115) 3.

Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1.

Flexing …
Close grip palms up Lat pulldown (121 lb.) 8. (132) 6.
Triceps Pressdown. (93 lb.) 8. (99) 8.
Ab roller. 20. 20.
Facepulls. (45 lb.) 15. 15.

The small fitness gym where i train is populated by 95% ladies. All ages, and they train pretty hard on aerobic machines and exercises, and some weights. A babe came up and asked me what i do for aerobic training. I said, “Getting out of the car.”

2 Likes
204

When I’m retiring I’ll do that kind of workout. I’ll call it whole body, whole day workout.

haha that can be quite a challenge, and it’s mobility training as well.

Great workouts Mate.

205

Delighted by your post, Mort. Love your humour. Seriously though, that’s how Anderson trained, all day with really long rests.
And seriously, i need to get some conditioning intervals happening. Plan is to start at the end of the year, when my cycle ends.

Mon 16-9-2019.

78 NOW

Stick warmups.

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) 3.
Power snatch. stick 1.1.(20 k) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

Breathing Squat (60 k) 4. + 20 Rader pulls.
(70 k) 4. + 20 Rader pulls.
(106 k) 20. + 44 Rader pulls.

SLHR (10 k) 12. (12 k) 12.

Thurs 19-9-2019.

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (30 ) 3. (35) 3. (40) 3. (42.5) 3.
Quarter press. (50 k) 5. (52.5) 5. (55) 5.
Clean pulls. (40 k) 3. (50) 3. (60) 3. (70) 3. (80) 3.

Flexing …
SLHR (10 k) 13. (12) 12.
Wide grip pulldown. (121 lb) 8. (132) 7.
One arm curls. (10 k) 8. (14) 7.
Ab roller. 20. 20.

1 Like
206

Mon 23-9-2019.

78 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. --only got nose high. pathetic!

Olympic Deadlift (70 k) 5. (90) 5. (115) 5.

Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.

flexing …
palms up pulldowns (121 lbs) 8. (132) 7.
ab roller 20. 20.

Thurs 26-9-2019.

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 3 ---- rough.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) 1+F. (52.5) F.
dead hang clean. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) 1.

flexing …
Wide grip lat pulldown. (126 lb) 8. (132) 8.
triceps pressdown. (90 lb) 8. (100) 8.
SLHR (10 k) 13. (12) 13.

2 Likes
207

Mon 30-9-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (41.25) 2.
Quarter Press. (50 k) 5. (52.5) 5. (55) 5.

Split snatch – stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. :
Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. :
All done with a sink down stretch when the weight is up.

flexing …
one arm curls (12 k) 8. (14) 7.
Wide grip lat pulldown (126 lb) 8. (137) 7.
SLHR (10 k) 12. (12) 12.

Paused breathing squats.
(65 k) 3. Rader pulls 9.
(85 k) 15. [ adding one rep per session until reaching 25] Rader pulls 45.

Thurs 3.10.2019

Stick warmups.
Power clean and jerk presses. (30 k) 5. (35) 5. (42.5) 4.
Olympic Deadlift. (75 k) 5. (90) 5.

Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1.

Flexing …
Close grip palms up Lat pulldown (121 lb.) 8. (132) 7.
Triceps Pressdown. (93 lb.) 8. (101.5) 5.
Ab roller. 20. 20.
Facepulls. (45 lb.) 15. 15.

1 Like
208

Mon 7-10-2019.

78 NOW

Stick warmups.

I normally put breathing squats last, as any exercise that follows them resembles the Wreck of the Hesperus. But today is a public holiday.The gym is only open for an hour and a half first thing, so with everyone coming at that time, it was going to be standing room only, so i set up and did the dirty deed first up.

Breathing Squat (60 k) 4. + 20 Rader pulls.
(80 k) 4. + 20 Rader pulls.
(107 k) 20. + 44 Rader pulls.

Power snatch. stick 2.2.(20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 2.

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) (2+F). ---- understandable.

SLHR (10 k) 13. (12 k) 12.

Thurs 10-10-2019.

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (30 ) 3. (35) 3. (40) 3. (45) 3.
Quarter press. (50 k) 5. (52.5) 5. (57.5) 5.
Clean pulls. (60) 5. 5. 5.

Flexing …
SLHR (10 k) 14. (12) 12.
Wide grip pulldown. (121 lb) 8. (132) 8.
One arm curls. (10 k) 8. (14) 8.
Ab roller. 20. 20.

2 Likes
209

Mon 14-10-2019.

78 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (42.5) 1. (47.5) F. – Good try. getting close.
Olympic Dead Lift. (75 k) 5. (90) 5. (115) 3.

Snatches. all done with a sink down stretch after the weight is up.
Split snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.

flexing …
palms up lat pulldowns (121 lbs) 8. (132) 8.
ab roller 20. 20

Thurs 17-10-2019.

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 3 ---- rough.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) 1+F.
dead hang clean. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) 1.

flexing …
Wide grip lat pulldown. (126 lb) 8. (137) 5.
triceps pressdown. (90 lb) 8. (100) 8.
SLHR (10 k) 15. (12) 13.

Pretty much no better than last time.

1 Like
210

Mon 21-10-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (41.25) 3.
Quarter Press. (50 k) 5. (55) 5. (57.5) 5.

Split snatch – stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.:
Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.:
All done with a sink down stretch when the weight is up.

flexing …
one arm curls (12 k) 8. (14) 8.
Wide grip lat pulldown (126 lb) 8. (137) 7.
SLHR (10 k) 15. (12) 14.

Paused breathing squats.
(50 k) 3. Rader pulls 9.
(85 k) 16. [ adding one rep per session until reaching 25] Rader pulls 48.

Thurs 24.10.2019

Stick warmups.
Power clean and jerk presses. (30 k) 5. (35) 5. (42.5) 5.
Olympic Deadlift. (75 k) 5. (90) 5. (115) 2.
Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1. rough. (45) C+ I’m not going to do this!
Ran out of courage.

Flexing …
Close grip palms up Lat pulldown (121 lb.) 8. (132) 8.
Triceps Pressdown. (93 lb.) 8. (101.5) 6.
Ab roller. 20. 20.
Facepulls. (45 lb.) 15. 15.

1 Like
211

Mon 28-10-2019.

78 NOW

Stick warmups.

Power snatch. (20 k) 3. (25) 3. (30) 3. (32.5) 3. (35) [1+F+ bloody F.]

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) (2+F)

Breathing Squat (65 k) 4. + 20 Rader pulls.
(85 k) 4. + 20 Rader pulls.
(108 k) 20. + 44 Rader pulls.

SLHR (10 k) 14. (12 k) 13.

Thurs 31-10-2019.

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (30 ) 3. (35) 3. (40) 3. (42.5) 3. 3.
Quarter press. (50 k) 5. (55) 5. (57.5) 5.
Clean pulls. (65 k) 5. (70) 5. (65) 5.

Flexing …
SLHR (10 k) 15. (12) 13.
Wide grip pulldown. (126 lb) 8. (137) 8.
One arm curls. (12 k) 8. (14) 8.
Ab roller. 20. 20.

212

great effort! inspiring for me to look at your workouts.

but what’s the difference in execution between

and

where you at one place seem to make an effort to crank out 16 reps at 85 kg and at the other place seem to sweep through 20 at 108 kg?

213

“The difference in execution?”
Hi Bonobo, much touched by the way you follow my doings and thoughtfully puzzle anomalies.

Well … it’s probably this. My breathing sq cycle started in 2017 with light weight and slow increases. it’s getting near the target 110 k, and that will be it. it’s desperate times and Death or Glory.

the paused breathing sq is a relatively recent affair, and of course it’s hard to get up each time after a dead stop at the bottom. The current weight is ok at this stage, and i will be throwing the exercise in at the end of the year. A totally new routine next year.

Mon 4-11-2019.

78 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 3. (42.5) 1. (47.5) F. – Still nope.

Olympic Dead Lift. (75 k) 5. (90) 5. (115) 5. — This is the second time i have made this year’s target weight and reps, so i am now going to switch to next year’s experiment.
20 rep deadlifts. I expect it will be more grievous than 20 rep squats. never tried this one before, so i will see how it goes for conditioning and strength.

Snatches. all done with a sink down stretch after the weight is up.
Split snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

flexing …
palms up pulldowns (127 lbs) 8. (132) 8.
ab roller 20. 20

Thurs 7-11-2019.

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 3 .
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. ---- either an off day, or the trimming i am doing for the arriving beach weather is knocking me about. Couldn’t go any further.
dead hang clean. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) F.

flexing …
Wide grip lat pulldown. (126 lb) 8. (137) 8.
triceps pressdown. (93 lb) 8. (101.25) 7 — last few rough.
SLHR (10 k) 15. (12) 14.

1 Like
214

Mon 11-11-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (41.25) 2+F. — am i the only one who sacrifices strength for vanity?
Quarter Press. (50 k) 5. (55) 5. (60) 5.

Split snatch – stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
All done with a sink down stretch when the weight is up.

flexing …
one arm curls (12 k) 8. (14) 8.
Wide grip lat pulldown (132 lb) 8. (137) 8.
SLHR (10 k) 15. (12) 15.

Paused breathing squats.
(65 k) 3. Rader pulls 9.
(85 k) 17. [ adding one rep per session] Rader pulls 51.

Thurs 14.11.2019

Stick warmups.
Power clean and jerk presses. (30 k) 5. (35) 5. (42.5) 5.

Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1. (45) F.

Olympic Deadlift. Starting next years campaign of 20 rep sets. Real light for now.
(65 k.) 20 + 60 Rader pulls.

Flexing …
Close grip palms up Lat pulldown (132 lb.) 8. 8.
Triceps Pressdown. (93 lb.) 8. (101.5) 8.
Ab roller. 20. 20.
Facepulls. (45 lb.) 15. 15.

1 Like
215

Mon 18-11-2019.

Stick warmups.

So close to making the breathing squat target weight i have been working towards for two years, that i put the breathing squat first this workout.
Always bad news, but i really don’t want a miss and a repeat at this stage.
i want to be shot of this exercise the sooner the better.

Breathing Squat (65 k) 4. + 20 Rader pulls.
(85 k) 4. + 20 Rader pulls.
(109 k) 20. + 44 Rader pulls.

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) no way, now.
Power snatch. stick - 2.2. (20 k) 3. (25) 3. (30) 3. (32.5) 2+F. (35) – you’ve got to be joking
SLHR (12 k) 15. 13.

Thurs 21-11-2019.

78 NOW

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (30 ) 3. (35) 3. (42.5) 3. (47.5) F.
Quarter press. (50 k) 5. (55) 5. (60) 5.
Clean pulls. (65 k) 5. (70) 5. 5.

Flexing …
SLHR (12 k) 15. 14.
Wide grip pulldown. (137 lb) 8. 6.
One arm curls. (12 k) 8. (14) 8.
Ab roller. 20. 20.

2 Likes
216

Mon 25-11-2019.

78 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 3. (42.5) 1. (47.5) F.

Olympic Dead Lift. (67.5 k) 20
rader pulls. 60

Snatches. all done with a sink down stretch after the weight is up.
Split snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

flexing …
palms up pulldowns (127 lbs) 8. (138) 5.
ab roller 20. 20

Thurs 28-11-2019.

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 2+F.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) F.
dead hang clean. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) F.

Missed the top weights on all 3 exercises. Either the beach bod trimming or Father Time is undoing me.

flexing …
Wide grip lat pulldown. (137 lb) 8. 7.
triceps pressdown. (93 lb) 8. (101.25) 7.
SLHR (12 k) 15. 15.

1 Like
217

Been off-line. My computer crashed. The repair shop said my computer was so old it wasn’t worth spending any money on it. So have a new computer with all my files and data transferred into it.

Mon 2-12-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (41.25) 2+F.
Quarter Press. (50 k) 5. (55) 5. (60) 5.

Split snatch – stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
All done with a sink down stretch when the weight is up.

flexing …
one arm curls (14 k) 8. 5.
Wide grip lat pulldown (137 lb) 8. 8.
SLHR (12 k) 15. (14 k) 10.

Paused breathing squats.
(65 k) 3. Rader pulls 9.
(85 k) 18. [ adding one rep per session] Rader pulls 54.

Thurs 5.12.2019

Stick warmups.

Power clean and jerk presses. (30 k) 5. (37.5) 5. (45) 2+F.

Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1. (45) F.

Olympic Deadlift. Real light for now.
(70 k.) 20 + 60 Rader pulls.

Flexing …
Close grip palms up Lat pulldown (137 lb.) 5. (132) 8.
Triceps Pressdown. (93 lb.) 8. (101.5) 7.
Ab roller. 20. 20.
Facepulls. (45 lb.) 15. 15.

Mon 9-12-2019.

Stick warmups.

Breathing Squat (65 k) 4. + 20 Rader pulls.
(85 k) 4. + 20 Rader pulls.
(110 k) 20. + 44 Rader pulls.

Well, that’s that. Been building this exercise since 2017, aiming for this weight, which i did when i was “young”. Not sad to see the end of it.

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) — didn’t even try this weight.
Power snatch. stick - 2.2. (20 k) 3. (25) 3. (30) 3. (32.5) 3. (35) – no, i quit while i was ahead and sagging at the knees.
SLHR (12 k) 15. (14 k) 11.

Thurs 12-12-2019.

Stick warmups.

Jerk Behind Neck. Smith Machine. (20 k) 3. (30 ) 3. (35) 3. (42.5) 3. 3.
Quarter press. (50 k) 5. (55) 5. (60) 5.
Clean pulls. (65 k) 5. (70) 5. (72.5) 5.

Flexing …
SLHR (12 k) 15. (14) 12.
Wide grip pulldown. (137 lb) 8. (143) 5.
One arm curls. (14 k) 8. 6.
Ab roller. 20. 20.

218

congrats on finishing this. superstrong btw.

219

“congrats on finishing this.”
Thanks friend Bonobos. It was really a matter of Death or Glory. I am glad to be alive and kicking. No more breathing squats - YAY!

Thurs 16-12-2019.

78 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (30) 3. (35) 3. (42.5) 1. (47.5) F.

Olympic Dead Lift. (72.5 k) 20
rader pulls. 60

Snatches. all done with a sink down stretch after the weight is up.
Split snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch. stick- 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

flexing …
palms up pulldowns (138 lbs) 6. (132) 8.
ab roller 20. 20

Thurs 19-12-2019.

Stick warmups.
Split Clean + 3 Jerks. (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) 3.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) F.
dead hang clean. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) F.

flexing …
Wide grip lat pulldown. (138 lb) 8. 8.
triceps pressdown. (93 lb) 8. (101.25) 8.
SLHR (12 k) 15. (14) 13.

1 Like
220

Mon 23-12-2019.

78 NOW

Stick warmups.

Paused breathing squats.
(65 k) 3. Rader pulls 9.
(85 k) 19. [ adding one rep per session] Rader pulls 57.

Well, that’s the end of this cycle. Next starting a whole new bunch of stuff for the coming year.

Clean and Presses. (30 k) 5. (35) 5. (42.5) F. — ran into a brick wall.
Quarter Press. (50 k) 5. (55) 5. (60) 5.

Split snatch – stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
All done with a sink down stretch when the weight is up.

flexing …
one arm curls (14 k) 8. 7.
Wide grip lat pulldown (143 lb) 5. (137) 8.
SLHR (12 k) 15. (14 k) 14.

1 Like