76 Year Old Olympic Lifter

Training Training Logs
321

Mon 5-7-2021

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70 ) 2. (90) 10. (100) 5. (95) 8.
Rader pulls. 9. 6. 15. 15. 15.
Clean and Jerk presses. (30 k) 5. (42.5) [3+F.] (35) 5.
Split C+J. stick 2. (25 k) 1.1.1.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.
Side Press (9 k) 9. 9.
calf machine, leverage type. (85 k) 13. 12.

Thurs 8-7-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (45) 3. (47.5) 2. 2. (45) 3. 3.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (27.5) 1. (30) 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 11. 11.
Ab Crunch machine. (45 k) 20. (54) 20.

2 Likes
322

Mon 12-7-2021.

80 NOW

Stick warmups.

Olympic Deadlift (65 k) 4. (112 k) 20.
Rader Pulls 12. 60.

Jerk Behind Neck. (30 k) 3. (37.5) 3. (35) 3.
Split C+J. stick - 2. (25 k) 1. 1. 1 (27.5) 1. (30) 1. 1. (32.5) 1. 1. 1.

Flex exercises, dead stop top and bottom. CAT on the “up”.

Calf raise Leverage machine (85 k) 13. 13.
Incline curls (8 k’s) 12. 12.

Thurs 15-7-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3.3.3.2.2.
Hise Shrug. (85 k) 20. (97.5) 20. (107.5) 20.

Split snatch. stick - 2. (20 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

close grip palms up lat machine (41.7 k) 14. 14.
Ab Crunch machine. (54 k) 20. 20.

2 Likes
323

Mon 19-7-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 10. (100) 6. (95) 8.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (32.5) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (9k) 10. 9.
Leverage Calf machine (85 k) 14. 13.

LOCKDOWN. A returning traveller from overseas entered our state carrying the Delta highly infectious covid. The next day he infected 4 people at multiple sites. They infected others. The government here believes in going hard and going fast to stop rampant spread. We entered a 7 day lockdown on Tues - schools, restaurants, GYMS, and most other things closed. The second day of lockdown there were 12 confirmed cases. The next day 15, with 12 districts having exposure sites.
Many people, thousands, going for testing. 12 hour wait sitting in your car. Ugh!
Contact tracers in overdrive. There may be many undetected cases.
So - Thurs at home workout.
16.6 lb dumbell, 2 x 10 lb dumbells, light bar. All done slowly, continuous tension up and down.
one arm curl 2 x 10.
triceps curl 2 x 10.
ab crunch 2 x 20.
SLHR 2 x 10.
lateral raise 2 x 10.
As an experiment did olympic lift “tabatas”, 20 second intervals - but with long rests between. OL’s are precision movements, where you don’t want to be gasping going in. Felt ok.

2 Likes
324

The lockdown has been really effective, stopping the spread in its tracks. The people in this state have been disciplined and compliant — unlike masses of idiots elsewhere in this country and overseas gathering without social distancing or facemasks, attacking the police so they can have their freedums - to infect and kill their fellow citizens.
The 7 day lockdown ends at midnight 27/7. So i will see how i am faring on thurs. Hopefully not lost too much.
Mon 26/7 did many, many 20 second bursts of the O.L.s thru the day.

really minimalistic training with small increases in load continues to work well. Fascinating to see where i might get.

Out of lockdown after 10 days, not much damage except my clean and press max attempt, which stalled at chin height. Ah well, 4 weeks to rebuild for the next attempt.

Thurs 29-7-2021.

80 NOW

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F.
Power Snatch (25 k) 5. (30) 3. (32.5) 2. (27.5) 5.
Clean pulls (57.5 k) 5. (67.5) 5. (62.5) 5.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

Incline curls (9 k’s) 9. 8.
Ab crunch machine. (59 k) 20. (54 k) 20.

3 Likes
325

I only lurk around your log, but I gotta say it’s a huge inspiration to see someone 80-years-young still plugging away at the Olympic lifts. As someone who uses the power variations as mainstays in my own training, it gives me hope that I’ll be able to continue doing then for many, many more years.

Keep on truckin’, you ol’ badass!

3 Likes
326

Mon 2-8-2021.

80 Now.

Stick warmups.
Olympic Deadlift (65 k) 4. (113 k) 20.
Rader Pulls 12. 60.
Shrugs. (85 k) 20. (95) 20.
C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (32.5) 1. (35) 1. 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (85 k) 14. 14.
palms up, close grip lat machine (41.7 k) 15. 15.

“I gotta say it’s a huge inspiration to see someone 80-years-young still plugging away at the Olympic lifts. As someone who uses the power variations as mainstays in my own training, it gives me hope that I’ll be able to continue doing then for many, many more years.”

Hi kd.
You are using a good plan. The power versions of the OL’s will certainly train your fast twitch fibres and (I reckon) will improve your athleticism.
When I started my masters OL career on retirement, I came from a background of masters competitive swimming and 30 years of Tai Chi, so I was pretty flexible. The top master lifter in our state told me that no master lifter dropped as low as I do.
When I caught the plague on an overseas trip to the UK 7 years ago, I lost my sense of balance and couldn’t do the squat snatch anymore, so I started doing the split style, which no one seems to do now.
I find this style tremendously beautiful and satisfying, so I am working to get like the old masters of this style.

Thurs 5-8-2021.

Stick warmups.

Power Clean (35 k) 5. (45) 3. (47.5) 2. 2. 2. (45) 3.
Quarter Press. (50 k) 5. (57.5) 5. (52.5) 5.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (27.5) 1. (30) 1. 1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

One Arm Preacher Curls, dumbell (8 k) 10. 9.
Ab Crunch machine. (59 k) 20. 20.

3 Likes
327

Mon 9-8-2021

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70 ) 2. (90) 11. (100) 6. (95) 8.
Rader pulls. 9. 6. 15. 15. 15.
Clean and Jerk presses. (30 k) 5. (42.5) [3+F.] (35) 5.
Split C+J. stick 2. (22.5 k) 1.1.1. (30) 1.1.1. (35) 1.1.1.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.
Side Press (9 k) 10. 10.
calf machine, leverage type. (85 k) 15. 14.

Thurs 12-8-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (45) 3. (47.5) 2. 2. 2. 2.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 12. 11.
Ab Crunch machine. (63 k) 20. (59) 20.

2 Likes
328

as in black death bubonic plague?

1 Like
329

“bubonic plague?”
Definitely a combination of black death, yellow fever, chicken pox, diptheria, and meningococcal. :hot_face:
Went right thru the bus. My wife had a day in hospital, a lady from America was too sick to fly home, i was as sick as a dawg.

Mon 16-8-2021.

80 NOW

Stick warmups.

Olympic Deadlift (65 k) 4. (114 k) 20.
Rader Pulls 12. 60.

Jerk Behind Neck. (30 k) 3. (37.5) [1 + F — Hit the back of my head.]
Split C+J. stick - 2. (25 k) 1. 1. 1 (30) 1. 1. (35) 1. 1. 1.

Flex exercises, dead stop top and bottom. CAT on the “up”.

Calf raise Leverage machine (85 k) 15. 15.
Incline curls (8 k’s) 13. 12.

Thurs 19-8-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3.3.3.3.2.
Hise Shrug. (87.5 k) 20. (97.5) 20. (107.5) 20.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

close grip palms up lat machine (50.8 k) 8. 8.
Ab Crunch machine. (68 k) 20. (63) 20.

2 Likes
330

Mon 23-8-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 11. (100) 6. (95) 9.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (10 k) 9. 10.
Leverage Calf machine (90 k) 10. 10.

Thurs 26-8-2021.

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F.
Power Snatch (25 k) 3. (30) 3. (32.5) [2+F.]
Clean pulls (60 k) 5. (67.5) 5. (62.5) 5.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

Incline curls (9 k’s) 9. 9.
Ab crunch machine. (68 k) 20. 20.

2 Likes
331

Mon 30-8-2021.

80 Now.

Stick warmups.
Olympic Deadlift (65 k) 4. (115 k) 20. ***** This is the target i have been working towards since Jan 2020, when i started at 70 k. Now going to drop this exercise, and replace it with front squats and romanian deadlifts.
Rader Pulls 12. 60.

Shrugs. (87.5 k) 20. (95) 20.
C+J. stick 2. (22.5 k) 1. 1. (25) 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (90 k) 11. 10.
palms up, close grip lat machine (50.8 k) 9. 8.

Thurs 2-9-2021.

Stick warmups.

Power Clean (35 k) 5. (47.5) 2. 2. 2. 2. 2.
Quarter Press. (50 k) 5. (57.5) 5. (55) 5.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

One Arm Preacher Curls (8 k) 10. 10.
Ab Crunch machine. (68 k) 20. (72) 10.

2 Likes
332

Mon 6-9-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 11. (100) 7. (95) 9.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (42.5) 4. (35) 5.

Split C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. [ 1. lower back niggle] (35) ---- nah.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (10 k) 10. 10.
Leverage Calf machine (90 k) 11. 11.

Thurs 9-9-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (47.5) 2. 3. 2. 2. 2.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 12. 12.
Ab Crunch machine. (72 k) 11. (68) 20.

2 Likes
333

Mon 13-9-2021.

80 NOW

Stick warmups.

Front Sq. (40 k) 5. (45 k) 5. (50) 5.
Romanian Deadlift. (65 k) 10. (70) 8. (75) 8.

Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (35) 3.

Flex exercises, dead stop top and bottom. CAT on the “up”.

Calf raise Leverage machine (90 k) 12. 11.

Thurs 16-9-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3.3.3.3.3.
Hise Shrug. (87.5 k) 20. (97.5) 20. (110) 20.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

close grip palms up lat machine (50.8 k) 9. 9.
Ab Crunch machine. (72 k) 12. (68) 20.

3 Likes
334

Mon 20-9-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 7. (95) 9.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (12.5 k) 5. (10 k) 10.
Leverage Calf machine (90 k) 12. 12.

Thurs 23-9-2021.

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. F.
Power Snatch (25 k) 3. (30) 3. (32.5) 3.
Clean pulls (60 k) 5. (67.5) 5. (65) 5.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

Incline curls (9 k’s) 10. 9.
Ab crunch machine. (72 k) 13. (68 k) 20

2 Likes
335

Mon 27-9-2021.

80 Now.

Stick warmups.

Front Squats (40 k) 5. (47.5) 5. (52.5) 5.
Romanian Deadlifts. (65 k) 10. (70) 10. (75) 10.

Shrugs. (90 k) 20. (95) 20.
C+J. stick 2. (22.5 k) 1. (25) 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (90 k) 13. 12.
palms up, close grip lat machine (50.8 k) 10. 9.

Thurs 30-9-2021.

Stick warmups.

Power Clean (35 k) 5. (47.5) 2. 3. 3. 2. 2.
Quarter Press. (50 k) 5. (60) 5. (55) 5.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. (32.5) 1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

One Arm Preacher Curls (8 k) 10. (9 k) 8.
Ab Crunch machine. (72 k) 14. (68 k) 20.

3 Likes
336

Great training keep it going!!

337

Thank you Mr Big. It is surprising that i can still progress slowly by careful regulation of frequency and volume.

“When you do the quarter press, are you doing the top or bottom quarter, doing them from pins in the rack?
What does CAT mean? , I’m guessing something like constant tension. J.”

Hi friend J. My quarter press is an overload for the start of the press. I take the bar off a squat rack on the shoulders as if i am going to do a front squat. I drive it up in an olympic press movement, as high as I can (it’s not very high).

CAT = Compensatory Acceleration Training. First introduced by the great Dr Fred Hatfield - a gymnast, olympic lifter, bodybuilder, and power lifter. At age 45, bodyweight 255 lb, he was the first man to squat with 1,000 lbs : no suit, just belt and knee wraps.

You use a medium weight, and raise it fast, accelerating it up, and easing off before lockout. The intense drive loads the muscles as hard as possible.

Mon 4-10-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 7. (95) 10.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (42.5) 5. (35) 5.

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (12.5 k) 6. (10) 11.
Leverage Calf machine (90 k) 13. 13.

Thurs 7-10-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (47.5) 2. 3. 3. 3. 2.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. (32.5) 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 13. 12.
Ab Crunch machine. (72 k) 15. (68) 20.

2 Likes
338

Mon 11-10-2021.

80 NOW

Stick warmups.

Front Sq. (40 k) 5. (47.5 k) 5. (55) 5.
Romanian Deadlift. (65 k) 10. (75) 10. (80) 10.

Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (40) 1. (35) 3.

Flex exercises, dead stop top and bottom. CAT on the “up”.

Calf raise Leverage machine (90 k) 14. 13.
Incline curls ( 9 k’s) 10. 10.

Thurs 14-10-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3. (40) 2. (37.5) 3. 3. 3.
Hise Shrug. (87.5 k) 20. (100) 20. (110) 20.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. 1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

close grip palms up lat machine (50.8 k) 10. 10.
Ab Crunch machine. (72 k) 16. (68) 20.

2 Likes
339

congrats on turning 80. Are you looking to compete, anytime soon?

340

“congrats on turning 80. Are you looking to compete, anytime soon?”

hee … hee , be 81 just around the corner. Last time i lifted, as the only split lifter, i ran into trouble with the judges who didn’t seem to realize that the split is a pull-push, with the push driving you deep into the split. That is legal as long as you are still going down as the push happens. Well, they nailed me, so i am not going to front up until the lifts look perfect. I’m the only lifter in this gym, so the lack of feed back is missed. But, it’s all good.

Mon 18-10-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 8. (95) 10.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.

Side Press (12.5 k) 7. (10 k) 11.
Leverage Calf machine (90 k) 14. 14.

Thurs 21-10-2021.

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. F.
Power Snatch (25 k) 3. (30) 3. (32.5) [3 rough.]
Clean pulls (60 k) 5. (70) 5. (65) 5.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

Incline curls (10 k’s) 6. (9’s) 10.
Ab crunch machine. (72 k) 17. (68 k) 20.

3 Likes