@76now hey! Question. How many years have you been training squats/deadlifts/presses etc? How does your body feel? Move freely without pain mostly? Any injury history? Knees feel good?
I ask because I’ve been at it about 20 years, and have quite a few ailments, although mostly minor, at least that I know of. Just curious about you since you’re 40 years older than me and still kicking butt!
That’s what I want to do!!
Any words of wisdom??
Keep it up, love watching you do this.
Greetings IronOne.
i have had a life-long interest in physical culture. from an early age i did at home muscle building exercises. i have very poor physical potential, was so very thin at the start, and never have built the body and strength of my dreams.
In my late teens i got into weights at a gym, but a couple of years later had to go to the country for my apprenticeship training, & then got a permanent supervisory position there for the rest of my working life.
There were no gyms where i was, but i filled in with all sorts of activities - running, competitive swimming, solo martial arts practice, & stuff like reiki and subtle body dynamics.
After about 35 years, there was a gym or two, but i couldn’t train much, as i had to travel daily for my work. I did a bit of training as i was able.
When i was retrenched at age 64, i began to train for masters olympic weightlifting at a gym with only metal weights. After a couple of years was good enough to travel to the state capital every couple of months for contests.
A few years more & we built a house & moved into the city, where i have trained with clockwork regularity ever since.
I have never been really powerful, but work with what i have.
The following is my injuries history-
The first was at age 17, when my left knee became painful after sitting in the lotus posture for over an hour and a half. That injury flares up at times.
About 8 years ago, it came back suddenly, so i couldn’t do a deep squat or a squat snatch because of the pain. To get around it i did hi rep heavy quarter squats, front and back, & split lifts with my good leg forward. It cleared up after about 6 months or so.
Another time a National level coach designed a program for me. The first night i so badly injured my back, i couldn’t lift for the best part of a year.
i had always been a back sleeper, but had such bad sciatic pain that i had to sleep on my stomach. have never been able to go back to back sleeping.
While i remained injured, i went to the gym & practiced lifts & exercises sitting in a chair. I could also do tricep pressdowns, because that stretched the spine & didn’t put pressure on it. And i could do 1 leg leg presses and calf raises with my good leg.
Had chiro & it cleared up after many months.
Also had a shoulder injury, which again stopped me from squat snatching, but i could do the split because the catch didn’t hurt. That cleared up after a time also.
Then a couuple of years ago, i hurt my shoulder again, trying the BP after not having done it for 10 years. So now it is P.O.B. time for me.
That’s about it for injuries.
In my training, i stretch daily - spine every which way, shoulders with dislocates, etc, hip flexors with deep lunge. because i do them every day, i have become very flexible & impress the young ones at the non-lifting gym i have to use.
I take care to regulate my training to what i can recover from & improve in my twice a week gym visits.
Excellent, thank you for taking the time to type all of that out. A lot of great points to take home from your experience. Even though you had injuries, you worked around them to continue training. I’m not a gifted lifter either. But I’m consistent and will not give up. You seem to be the same. Congrats on your accomplishments. I look forward to watching you continue to kick butt.
“I’m not a gifted lifter either. But I’m consistent and will not give up.”
Greetings Brother. Such as we are defined by our training. It makes us Warriors and Athletes. And carries over to all our doings and interactions with others.
Well, 2019 is done. The gym is closed for the holidays, so i am just doing a bit at home with my minimal equipment.
Experimenting with what i saw a figure contestant did in the 1950’s in the English “Health and Strength” magazine.
She wasn’t getting the results she wanted, even though she had increased her sets to more than 20 per muscle group.
So she began doing a dead stop at the top and the bottom of each rep of every exercise. With just a few sets it gave much better results.
It does feel good.
I have a light phase for the next 3 months - no straining, keeping away from failure, so i can give the dead stop reps a good go before things get serious again.
Beginning my new program. Some new exercises, some new experiments.
Last year my lower back was constantly sore and unrecovered. Not that strange since the OL’s hit them every rep.
So, i am trying some changes.
Got a 3 month light phase now, so reduced stress won’t be hard.
Mon 6-1-2020.
79 Next month.
Stick warmups.
High Bar Back Squats, ATG. (20 k) 8. 9. 10. – just feeling them out
Rader pulls. 10. 10. 10.
Jerk press. (30 k) 5. (32.5) 5.
Split snatch, each rep done with a sink down stretch at the end. stick 2. (20 k) 5. (22.5) 5.
Squat snatch, and sink downs. stick 2. (20 k) 5.
Flexing exercises. each done with a dead stop at top and bottom.
curls (20 k) 10. 10.
calf raise. (60 k) 10. 10.
Rowing intervals. 60 secs slow, 30 secs hard x 3.
i have been doing twice a week for some years now. Last year i used a repeating cycle of whole body workouts that spread the repetition of various exercises. This time squats and deadlifts are going to alternate on one day each week. So there is low frequency on both. In fact, low frequency on every damn thing. If it doesn’t pan out, i will change things, but that is the current experiment.
Thurs 9-1-2020.
Easing in to the new program. 3 months light and easy with higher reps.
Stick warmups
Power clean (30 k) 5.5.5.
Press (25 k) 5.5.5.
C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2.
Flex exercises, all done with a dead stop top and bottom.
Incline tricep curls, dumbells. (6 k’s) 10. (8 k’s) 10.
Rows (99 lb) 10. 10.
Ab roller 20.
Rowing intervals. 60 sec easy, 30 sec hard x 3.
You’re still doing impressive workouts, well done mate.
Hope you like your new program
Hi friend Mort. Yeah, it’s fun playing with new exercise formats, everything light and easy. As the intensity gently increases in this phase, i should know the way the wind lies.
Mon 13-1-2020.
78 NOW
Light phase, everything easy.
Stick warmups.
Olympic Deadlift (70 k) 20.
Rader Pulls 60.
Jerk behind neck, smith macine. (20 k) 5. (22.5) 5. (25) 5. (27.5) 5.
C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (20) 2. (22.5) 2. (25) 2.
Flexing, all done with dead stop top and bottom.
calf raise (60 k) 10. (62.5) 10.
curls (20 k) 10. (22.5) 10.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Thurs 16-1-2020.
Light phase, everything easy.
Stick warmups.
Clean and Presses. (30 k) 5. (32.5) 5. (35) 5.
Hise Shrug (65 k) 20. (75) 20.
Split snatch. stick - 5. (20 k) 5. (22.5) 5.
Squat snatch. stick - 5. (20) 5.
all snatches done with a sink down stretch at the end.
Flexing exercises, all done with dead stop top and bottom.
Palm up lat machine (110 lb) 10. 10.
lying triceps curls, 2 dumbells. (6 k’s) 10. (8’s) 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Mon 20-1-2020.
78 Now
Light phase.
Stick warmups.
High Bar Back Squats, ATG. (30 k) 8. (40) 8. (50) 8.
Rader pulls. 10. 10. 10.
Clean pulls. (45 k) 5. (50) 5. (55) 5.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. — with sink down stretches.
Flexing exercises. each done with a dead stop at top and bottom.
curls (20 k) 10. (25) 10.
Rowing intervals - 60 sec slow, 30 sec fast x 3. Total distance 909 m.
I live in the state capital of South Australia, 500 meters from a beautiful beach. No fires around here.
But in every State there have been massive devastating fires. Over one BILLION beautiful native animals have died horribly, and many more face starvation. There has never been such a disaster.
The ruling coalition are determined to maintain there is no such thing as Climate Change, (like another famous person), and are busily mining coal for export and saying on international forums that Australia is doing well in cutting emissions.BULLSHIT!
The Prime Minister is a good talker, but if he thinks he can get away with this without changing, then he is going to cop it from the Australian people, right between the eyes.
Thurs 23-1-2020.
78 NOW
Light phase, everything easy.
Stick warmups.
Clean and Presses. (25 k) 5. (30) 3. (35) 3. (37.5) 1. (40) 1.
Power Snatch (20 k) 5. (22.5) 5 (25) 5. (27.5) 5 (30) 5.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5.
Flexing exercises, all done with dead stop top and bottom.
lying triceps curls, barbell (20 k) 10. 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3. 922 m.
Mon 27-1-2020.
78 NOW
Light phase, everything easy.
Stick warmups.
Olympic Deadlift (72.5 k) 20.
Rader Pulls 60.
Shrugs. (72.5 k) 10.10. 10.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.
Flexing, all done with dead stop top and bottom.
calf raise (65 k) 10. 10.
wide grip lat machine (110 lb) 10. 10.
rowing intervals
60 seconds easy, 30 secs hard x 3. 966 m.
Thurs 30-1-2020.
Light phase, everything easy.
Stick warmups.
Power Clean (30 k) 5. (40) 5. 5.
Quarter Press. (40 k) 5. (50) 5. 5.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
(some) with sink down stretch when the weight is up.
Flexing exercises, all done with dead stop top and bottom.
Curls, barbell (22.5 k) 10. (25) 10.
Ab roller. 20. 20.
Lying side laterals (5 k) 8. 8.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Last year, i did sort of all right for an old fella, with some improvements. But my lower back wasn’t recovering well. So i have been trialling some different workouts.
Ah la old powerlifters, i have been squatting once a fortnight, with DL on the other week. And doing only a couple of heavy exercises each workout, tho each work out is a whole body affair.
Something interesting the other day, when it was DL and shrugs, and only C+J that might somewhat work the triceps.
Well the C+J was light doubles, & because i train where i can’t drop the bar (normal practice for lifters after each rep) i lowered it to the shoulders after each rep. So that was an eccentric contraction.
Surprised how sore the triceps were the next day. Maybe Jones was right.
Mon 3-2-2020.
78 Now.
Stick warmups.
High Bar Back Squats, ATG. (50 k) 5 (60) 5. (70) 5.
Rader pulls. 10. 10. 10.
Jerk press. (30 k) 5. (32.5) 5. (35) 5.
Split snatch, each rep done with a sink down stretch at the end. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch, and sink downs. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Flexing exercises. each done with a dead stop at top and bottom.
one arm curls (8 k) 10. 10.
calf raise. (60 k) 10. (70) 10.
Rowing intervals. 60 secs slow, 30 secs hard x 3.
Thurs 6-2-2020.
Light phase.
Stick warmups
Power clean (30 k) 5. (32.5) 5. (30) 5.
Press (25 k) 5. (27.5) 5. (25) 5.
C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. sink down stretches on last reps.
Flex exercises, all done with a dead stop top and bottom. Also adding CAT on the “up”.
Incline tricep curls, dumbells. (6 k’s) 12. (8 k’s) 10.
Rows (99 lb) 10. (105) 10.
Ab roller 20. 20.
Rowing intervals. 60 sec easy, 30 sec hard x 3.
Mon 10-2-2020.
78 NOW
Light phase, everything easy.
Stick warmups.
Olympic Deadlift (75 k) 20.
Rader Pulls 60.
Jerk on smith macine. (20 k) 5. (22.5) 5. (25) 5.
Split C+J. stick 2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2. Sink down stretches on last cleansFlexing, all done with dead stop top and bottom. CAT on the “up”.
calf raise (65 k) 10. (62.5) 10.
curls (25 k) 10. (22.5) 10.rowing intervals
60 seconds easy, 30 secs hard x 3.
Thurs 13-2-2020.
78 NOW
Light phase, everything easy.
Stick warmups.
Clean and Presses. (30 k) 3. (35) 3. (37.5) 3.
Hise Shrug (60 k) 20. (70) 20.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
all snatches done with a sink down stretch at the end.
Flexing exercises, all done with dead stop top and bottom. And CAT on the “up”.
Palm up lat machine (110 lb) 10. (121) 10.
lying triceps curls, 2 dumbells. (6 k’s) 12. (8’s) 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Mon 17-2-2020.
78 Now
Light phase.
Stick warmups.
High Bar Back Squats, ATG. (20 k) 12. (30) 12. (40) 12.
Rader pulls. 10. 10. 10.
Clean pulls. (45 k) 5. (50) 5. (57.5) 5.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) — with sink down stretches on last rep of each set.
Flexing exercises. each done with a dead stop at top and bottom, and CAT on the “up”.
curls (25 k) 10. (22.5) 10.
Rowing intervals - 60 sec slow, 30 sec fast x 3.
Thurs 20-2-2020.
79 NOW
Light phase, everything easy.
Stick warmups.
Clean and Presses. (25 k) 5. (30) 3. (35) 3. (37.5) 2. (40) 1.
Power Snatch (20 k) 5. (25) 5. (27.5) 5 (30) 5. (32.5) 2.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5. … with sink down stretches.
Squat snatch. stick - 5. (20) 5. (22.5) 5. … with sink down stretches.
Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.
lying triceps curls, barbell (20 k) 10. (22.5) 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Mon 24-2-2020.
79 NOW
Light phase, everything easy.
Stick warmups.
Olympic Deadlift (77.5 k) 20.
Rader Pulls 60.
Shrugs. (55 k) 20. 20. 20.
C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.
Flexing, all done with dead stop top and bottom. CAT on the “up”.
calf raise (50 k) 10. (55) 10.
wide grip lat machine (110 lb) 10. (115) 10.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Thurs 27-2-2020.
79 NOW
Light phase, everything easy.
Stick warmups.
Power Clean (30 k) 5. (35) 5. (42.5) 5.
Quarter Press. (40 k) 5. (50) 5. (55) 5.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
each last rep with sink down stretch when the weight is up.
Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.
Curls, barbell (25 k) 10. 10.
Ab roller. 20. 20.
Lying side laterals (5 k) 9. 8.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Mon 2-3-2020.
79 Now.
Light phase. Everything easy.
Stick warmups.
High Bar Back Squats, ATG. (25 k) 12 (35) 12. (45) 12.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (30 k) 5. (35) 5. (37.5) 5.
Split snatch, with a sink down stretch on the last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch, and sink downs last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.
one arm curls (8 k) 10. (10 k) 6.
calf raise. (65 k) 10. (75) 10.
Rowing intervals. 60 secs slow, 30 secs hard x 3.
Thurs 5-3-2020.
Light phase.
Stick warmups
Power clean (30 k) 5. (37.5) 5. (42.5) 5.
Clean and Presses (25 k) 5. (27.5) 5. 5.
C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. sink down stretches on last reps.
Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (8 k’s) 10. 10.
Rows (105 lb) 10. 10.
Ab roller 20. 20.
Rowing intervals. 60 sec easy, 30 sec hard x 3.
Mon 9-3-2020.
79 NOW
Light phase, everything easy.
Public holiday, but gym opened for a small window late in the day. Got some work done.
Stick warmups.
Olympic Deadlift (65 k) 1. (80 k) 20.
Rader Pulls 60.Split C+J. stick 2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. Last set rough, jerk technique collapsed.
Sink down stretches on last cleans.Flexing, all done with dead stop top and bottom. CAT on the “up”.
calf raise (70 k) 10. (75) 10.
curls (25 k) 10. (27.5) 6.rowing intervals
60 seconds easy, 30 secs hard x 3.
Thurs 12-3-2020
79 NOW
Light phase, everything easy.
Stick warmups.
Clean and Presses. (30 k) 3. (37.5) 3. 3.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
all sets done with a sink down stretch at the end of thelast rep.
Flexing exercises, all done with dead stop top and bottom. And CAT on the “up”.
Palm up lat machine (112.5 lb) 10. (121) 10.
lying triceps curls, 2 dumbells. (6 k’s) 13. (8’s) 10.
Ab roller. 20. 20.
rowing intervals
60 seconds easy, 30 secs hard x 3.
Mon 16-3-2020.
79 Now
Light phase.
Stick warmups.
High Bar Back Squats, ATG. (35 k) 8. (45) 8. (55) 8.
Rader pulls. 10. 10. 10.
Clean pulls. (45 k) 5. (52.5) 5. (57.5) 5.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. — with sink down stretches on last rep of each set.
Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.
curls (25 k) 10. (27.5) 7.
Rowing intervals - 60 sec slow, 30 sec fast x 3.
Thurs 19-3-2020.
Light phase, everything easy.
Stick warmups.
Clean and Presses. (25 k) 5. (30) 3. (35) 3. (37.5) 2. (40) 2.
Power Snatch (20 k) 5. (25) 5. (27.5) 5 (30) 5. (32.5) 2.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5. … with sink down stretches on last rep.
Squat snatch. stick - 5. (20) 5. (22.5) 5. … with sink down stretches on last rep.
Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.
lying triceps curls, barbell (20 k) 10. (25) 5.
Ab roller. 20. 20.
Had to miss rowing intervals. with the virus disinfecting sprays being done on everything and everyone, my son started coming down with a migraine, so i had to get him out of there.
Well, last gym workout for an unknown time, as all gyms, hotels, sporting matches, restaurants, parks, beaches, churches, and being closer than 2 meters from others, are shut down. Nationwide.
Mon 23-3-2020.
79 NOW
Light phase, everything easy.
Stick warmups.
Olympic Deadlift (65 k) 3. (82.5 k) 20.
Rader Pulls 60.
Hise Shrugs. (70 k) 20. 20. 20.
C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.
Flexing, done with dead stop top and bottom. CAT on the “up”.
calf raise (70 k) 10. 10.
wide grip lat machine (112.5 lb) 10. (115) 10.
rowing intervals
60 seconds easy, 30 secs hard x 3.
This country got straight on the rising threat, and prepared itself for what was coming. So i expect there will be no personal danger - just a pain in the butt that i can’t get to gym, or mandarin lessons, or mahjong, or volunteering, and maybe our paid for trip to europe in July.
Such is life.
I hope you and our friends thru the world escape the spread.
Thurs 26-3-2020.
At home training, first experiments …
A half hour brisk walk.
Some trial exercises with my 16.6 lb dumbell. Each rep with a dead stop at top and bottom, and at the end of every set, multiple short range burns.
SLHR.
Pushups.
One Arm Curls.
In the evening - Posing, Stretches, Yoga, Balancing, Abdominal Isolations, Bellows Breathing, Yang Lu-chan Tai Chi form.
Every day i will put stuff in, and experiment and adjust.
Hey my friend long time since I’ve been posting here, have been following along though.
Yeah the lockdown is going on all over the world.
You just keep experimenting with different stuff, never to old to pick up something new.
If you’re used to seeing friends for chats and the likes you could try to do a skype session were you all are in the same session together… Don’t know if it’s skype but there are programs for meetings.
Stay safe
Hi friend Mort. Great to hear from you. Skype? Beyond my technical know-how. But i do a lot of facebook.
Quite happy, got a life-time of training know how, and a productive garden, and a beautiful area to walk around in.
Keep yourself safe.
Well, for me, it’s at home stuff with minimal equipment.
Monday 30-3-2020.
Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb . lots of reps.
SLHR.
one arm triceps.
bellows breathing, 1 set.
abdominal isolations.
muscle control
posing
stretching
balance exercise
Cheng Man-ching tai chi form.
Small San Sau tai chi
Posing
Every night - Tai Chi forms, stretching, posing, bellows breathing , abdominal isolations, balancing.
Thurs 2-4-2020.
Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb .
SLHR.
lying triceps.
bellows breathing, 2 sets. 70 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. about 20 reps each.
muscle control
posing
stretching
balance exercise
Yang Lu-chan tai chi form.
Small San Sau tai chi
Posing
split snatches, stick
split C+J, stick.