76 Year Old Olympic Lifter

Training Training Logs
341

Mon 25-10-2021.

80 Now.

Stick warmups.

Front Squats (40 k) 5. (50) 5. (57.5) 5.
Romanian Deadlifts. (65 k) 10. (75) 10. (82.5) 10.

Shrugs. (90 k) 20. (97.5) 10.
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) 15. 14.
palms up, close grip lat machine (53.3 k) 10. (59.9) 5.

Thurs 28-10-2021.

Stick warmups.

Power Clean (35 k) 5. (47.5) 2. 3. 3. 3. 3.
Quarter Press. (50 k) 5. (62.5) 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) 9.
Ab Crunch machine. (72 k) 18. (68 k) 20.

2 Likes
342

Mon 1-11-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 8. (95) 11.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (45) 1. (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, and CAT on the “up”.

Side Press (12.5 k) 8. (10) 12.
Leverage Calf machine (90 k) 15. 15.

" That was a great squat session. Your work capacity is impressive.
Do you do any additional conditioning training on days that you do not lift?"

[Blushes] Plan A is to do a brisk walk 5 days a week. Doesn’t happen. Things should get better very soon with the swimming season about to start. At the moment, all i am doing is daily home gardening (which by the way is ideal for workout recovery.) Thanks for your kind words Fred.
Incidently, in all my workouts i never sit down, just walk up and down, and go on the next set as soon as i can. I think this makes for good conditioning.

Thurs 4-11-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) 4. (30) 5.
Power clean (35 k) 5. (47.5) 3. 3. 3. 3. 3.

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. 13.
Ab Crunch machine. (72 k) 19. (68) 20.

2 Likes
343

Mon 8-11-2021.

80 NOW

Stick warmups.

Front Sq. (40 k) 5. (50 k) 5. (60) 5.
Romanian Deadlift. (65 k) 10. (75) 10. (85) 10.

Jerk Behind Neck. (32.5 k) 3. (37.5) [1,F,F] trying a different technique, and had a brain freeze. Will have to work on it.

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

Calf raise Leverage machine (95 k) 10. 10.
Incline curls (10 k’s) 6. ( 9 k’s) 10.

Thurs 11-11-2021

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3. (40) 2. 2. (37.5) 3. 3.
Hise Shrug. (90 k) 20. (100) 20. (110) 20.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. (32.5) F. —body disobeyed orders, and wouldn’t dive under it. What’s hard to understand about “VICTORY OR DEATH!”?

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

close grip palms up lat machine (59.9 k) 6. (53.3) 11.
Ab Crunch machine. (72 k) 20. (68) 20.

2 Likes
344

Solid sessions

345

Thank you Bigpappa. Seem to have volume and frequency pretty right, just need to get up to manly weights.

Mon 15-11-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 9. (95) 11.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (20 k) 1. (25) 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) 9. (10 k) 13.
Leverage Calf machine (95 k) 11. 10.

Thurs 18-11-2021.

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) [2+F]
Clean pulls (60 k) 5. (72.5) 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. (77 k) 10. (68 k) 20.

2 Likes
346

Mon 22-11-2021.

80 Now.

Stick warmups.

Front Squats (42.5 k) 5. (50) 5. (62.5) 5.
Romanian Deadlifts. (65 k) 10. (75) 10. (87.5) 10.

Shrugs. (90 k) 20. (100) 12.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (95 k) 11. 11.
palms up, close grip lat machine (59.9) 7. (53.3 k) 12.

C+J. stick 2. (22.5 k) 1. (25) 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Time to start recording W.O. time to track and reduce the time i am taking, to up the intensity. Today took 1 hour and 14 minutes.

Thurs 25-11-2021.

80 NOW

Stick warmups.

Power Clean (35 k) 5. (47.5) 3. FROM HERE ON THE WORKOUT WAS A TOTAL DISASTER – NO POWER, NO TECHNIQUE, NO SPIRIT – (50) [1+F] (47.5) 3 F’s. + 3 F’s. + 3 F’s.
Quarter Press. (52.5 k) 5. (62.5) 5. (55) 5.

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

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

One Arm Preacher Curls (8 k) 10. (9 k) 10.
Ab Crunch machine. (77 k) 11. (68 k) 20.

Workout time 1 hour and 2 minutes.

2 Likes
347

Mon 29-11-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 9. (95) 12.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (45) [1+F]. (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) 10. (10 k) 14.
Leverage Calf machine (95 k) 12. 11.

Workout time : 1 hour and 15 minutes.

Thurs 2-12-2021.

80 Now.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (47.5) 3. (50) [1+F] (47.5) [F+2]. — -----

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. (30) 1. 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) 14. 13.
Ab Crunch machine. (77 k) 12. (68) 20.

workout time 1 hour + 1 minute.

2 Likes
348

Mon 6-12-2021.

80 NOW

Stick warmups.

Front Sq. (42.5 k) 5. (52.5 k) 5. (65) 5.
Romanian Deadlift. (65 k) 10. (75) 10. (87.5) 10.

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

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

Calf raise Leverage machine (95 k) 12. 12.
Incline curls (10 k’s) 7. ( 9 k’s) 10.

Workout time : 1 hour and 5 minutes.

Thurs 9-12-2021

80 NOW

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3. (40) 2. 2. 2. (37.5) 3.
Hise Shrug. (92.5 k) 20. (100) 20. (110) 20.

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

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

close grip palms up lat machine (59.9 k) 8. (53.3) 13.
Ab Crunch machine. (77 k) 13. (68) 20.

Workout time 1 hour and 5 minutes.

2 Likes
349

Super and consistent work here. Still following along!

350

Thanks Raven. Always encouraged by kind feedback. Things aren’t going to change fast for me, but i am happy with any little improvement.

Mon 13-12-2021.

80 Now.

Stick warmups.

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

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. (37.5) 1.

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

Side Press (15 k) 5. (10 k) 15.
Leverage Calf machine (95 k) 13. 12.

Workout time 1 hour and 8 minutes.

Thurs 16-12-2021.

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) [2+F]
Clean pulls (60 k) 5. (75) 5. (65) 5.

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

Incline curls (10 k’s) 7. (9’s) 10.
Ab crunch machine. (77 k) 14. (68 k) 20.

Workout time : 1 hour and 1 minute.

2 Likes
351

Mon 20-12-2021.

80 Now.

Stick warmups.

Front Squats (45 k) 5. (52.5) 5. (67.5) 5.
Romanian Deadlifts. (67.5 k) 10. (75) 10. (90) 10.

Shrugs. (90 k) 20. (100) 13.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
Leverage calf raise (95 k) 13. 13.
palms up, close grip lat machine (59.9 k) 9. (53.3 k) 14.

C+J. stick 2. (22.5 k) 1. (25) 1. 1. (30) 1. 1. 1. (35) 1. (37.5) 1. 1.

Workout time : 1 hour and 18 minutes.

Thurs 23-12-2021.

80 NOW

Stick warmups.

Power Clean (35 k) 5. (47.5) [1+ F.] — ??? Had my second covid shot a couple of days ago, and i hope that is why i feel so flat and weak. For the rest of this exercise just did high pulls
(47.5 k) 3. 3. 3. 3.
Quarter Press. (52.5 k) 5. (65) 5. (55) 5.

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

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

One Arm Preacher Curls (9 k) 10. (8 k) 10.
Ab Crunch machine. (77 k) 15. (68 k) 20.

Workout time : 1 hour and 6 minutes.

2 Likes
352

“Another thing I may try is partials. Quarter sqts from the pins in the rack. I feel that when I take the bar from the rack to sqt.the initial feeling gets me intimidated and hesitant to go down.i want to get used to supporting heavier weights.”

Well,you know how oldies like to reminisce … years back, before I started on this site, I was a pretty good masters lifter - deep squats in snatches and C+J that impressed others my age. Suddenly I developed a stabbing pain in my left knee in the deep squat position, so I couldn’t get down any more. Well I started doing the split technique with my good knee forward.
To work my legs I did quarter squats, front and back of neck, which didn’t hurt my knee. Twenty rep sets, finally getting to over 400 lbs. They really worked the quads.
By the end of the year, I could make my best squat lift weights in the split, and made a new total record. So I think the quarter squat will do what you want, getting heavy weights feeling normal.

“I do at times feel higher reps work better for me on DLs.”

Same here. I think oldies lose fast twitch muscle fibres. I used to be really something at max weights, but now I’m like a girl - good at high reps and shit with maxes. Like your start with the RDL. Very impressive.

Mon 27-12-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 11. (95) 12.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (45) 3. (35) 5.

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. (37.5) 1. 1.

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

Side Press (15 k) 6. (10 k) 10.
Leverage Calf machine (95 k) 14. 13.

Workout time : 1 hour and 20 minutes.

Thurs 30-12-2021.

Stick warmups
Clean and Presses (25 k) 5. (40) [4+F.] (30) 5.
Power clean (35 k) 5. (47.5) [2+F.] (45) Hi pulls - 3.3.3.3.

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

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.
Incline tricep curls, dumbells. (9 k’s) 14. 14.
Ab Crunch machine. (77 k) 16. (68) 20.

workout time 57 minutes.

2 Likes
353

Mon 3-1-2022.

80 NOW

Stick warmups.

Front Sq. (45 k) 5. (55 k) 5. (70) 5.
Romanian Deadlift. (70 k) 10. (75) 10. (92.5) 10.

Jerk Press Behind Neck (25 k) 3. (27.5) 3. (30) 3.

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

Calf raise Leverage machine (95 k) 14. 14.
Incline curls (10 k’s) 8. ( 9 k’s) 10.

Workout time : one hour and 9 minutes.

Thurs 6-1-2022

Stick warmups.

Clean and Presses. (25 k) 3. (37.5) 3. (40) 2. 2. 2. 2.
Hise Shrug. (95 k) 20. (100) 20. (110) 20.

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

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

close grip palms up lat machine (59.9 k) 10. (53.3) 15.
Ab Crunch machine. (77 k) 17. (68) 20.

Workout time 1 hour and 8 minutes.

2 Likes
354

Mon 10-1-2022.

80 Now.

Stick warmups.

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

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. (35) 1. 1. (37.5) 1. 1.

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

Side Press (15 k) 7. (10 k) 15.
Leverage Calf machine (95 k) 15. 14.

Workout time 1 hour and 9 minutes.

Thurs 13-1-2022.

Stick warmups. + stick split snatch 2.

Clean and Presses. (30 k) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. F.
Power Snatch (25 k) 3. (30) 3. (32.5) 3.
Clean pulls (62.5 k) 5. (75) 5. (65) 5.

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

Incline curls (10 k’s) 8. (9’s) 10.
Ab crunch machine. (77 k) 18. (68 k) 20.

Workout time : 57 minutes.

2 Likes
355

New program. One heavy day a week and a bit of light bodybuilding on the other day. Hope to build strength with it.

Mon 17-1-2022.

80 Now.

Stick warmups.

Front Squats (45 k) 5. (55) 5. (72.5) 5.
Romanian Deadlifts. (70 k) 10. (80) 10. (95) 10.

Shrugs. (90 k) 20. (100) 14.

Jerk Press Behind Neck. (25 k) 5. (30) 5. (32.5) 5.
This is an exercise that I invented for myself way back, when I weighed 154 lbs and was stuck with a clean and press of 160 lbs. I practiced this for some weeks and the result was a C+P of 165. Later I got to 130 lb for 20, and 180 for 1 on the Jerk Press behind neck. Some years later I found my “invention” was listed as an exercise by the Polish weightlifters in Strength and Health magazine. Ah well, I wasn’t the first.

Palms up, close grip lat machine (61.24 k) 8 (53.3 k) 10.

Workout time : 1 hour and 2 minutes.

Thurs 20-1-2022.

Feeling into my light day plan …

Heels Raise, leverage calf machine. (95 k) 15.15.
Seated heels raise machine. (51 k) 15.
Lat machine, curl down to back of neck. (16.3 k) 10. 11.
Triceps press down. (21.8 k) 5. (16.3 k) 10.
rear delt raise (3 k’s) 10. 10.
Ab crunch machine. (77 k) 19. (68) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time -58 minutes.

2 Likes
356

Mon 24-1-2022

80 now

Part B of the heavy bit of new program.
Feeling into the new stuff.

Cleans and Presses. (25 k) 5. (30) 5. (32.5) 5.
Hi Pull. (65k) 3 (75) 3. (80) 3.
Olympic Deadlift and heels raise. (85 k) 5. (90) 5. (95) 5.
Quarter Press. (55 k) 5. (65) 5. (67.5) 5.
Jerk Thrust. (70 k) 5. (72.5) 5. (75) 5.
Squat. (40 k) 1. (60) 1. (70) 1. (80) 1.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1. 1.

Workout time 1 hour and 7 minutes.

Thurs 27-1-2022.

Light day.

Heels Raise, leverage calf machine. (100 k) 10.10.
Seated heels raise machine. (58.3 k) 12.
Lat machine, curl down to back of neck. (21.8 k) 10. 11.
Triceps press down. (21.8 k) 10. 12.
rear delt raise (4 k’s) 10. 10.
Ab crunch machine. (77 k) 20. (68) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time -58 minutes.

2 Likes
357

Mon 31-1-2022.

80 Now.

Stick warmups.

Front Squats (40 k) 3. (50) 3. (60) 3. (70) 3. (75) 3.
Romanian Deadlifts. (70 k) 10. (85) 10. (95) 10.

Shrugs. (90 k) 20. (100) 15.

Jerk Press Behind Neck. (25 k) 5. (30) 5. (35) [5 --partials.]

Palms up, close grip lat machine (61.75 k) 9. (53.3 k) 12.

Workout time : 1 hour and 1 minutes.

“I’m guessing doing the fast lifts on the light day with just the bar is to keep the pattern fresh.”

Yes, mainly. Also to try again the squat snatch. They said no master dropped as low as me in the squat snatch, but when i got real sick on an overseas trip, i lost my sense of balance, and could no longer do it. So, years later, i am trying it again to see how things stand.

Thurs 3-2-2022.

Light day.

Heels Raise, leverage calf machine. (100 k) 11.10.
Seated heels raise machine. (58.3 k) 7 — agonizing cramps, had to bail.
Lat machine, curl down to back of neck. (23.05 k) 10. 10.
Triceps press down. (21.8 k) 11. 11.
rear delt raise (4 k’s) 10. (5’s) 10.
Ab crunch machine. (77 k) 20. (72) 10.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time -59 minutes.

2 Likes
358

Mon 7-2-2022

80 now

Part B of the heavy bit

Cleans and Presses. (25 k) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3.
Hi Pull. (70 k) 3. (75) 3. (80) 3.
Olympic Deadlift and heels raise. (85 k) 5. (92.5) 5. (97.5) 5.
Quarter Press. (57.5 k) 5. (65) 5. (67.5) 5.
Jerk Thrust. (70 k) 5. (75) 5. 5.
Fast no grind Squats. (40 k) 1. (60) 1. (70) 1. (80) 1. (90) 1.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 16 minutes.

Thurs 10-2-2022.

Light day.

Heels Raise, leverage calf machine. (100 k) 11.11.
Seated heels raise machine. (58.3 k) 12.
Lat machine, curl down to back of neck. (21.8 k) 11. 10.
Triceps press down. (21.8 k) 11. 10.
rear delt raise (5 k’s) 10. 10.
Ab crunch machine. (77 k) 20. (72) 11.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 57 minutes.

2 Likes
359

Mon 14-2-2022.

80 Now.

Part A of heavy day.

Stick warmups.

Front Squats (40 k) 5. (60) 3. (65) 1. (70) 1. (77.5) 1.
Romanian Deadlifts. (75 k) 10. (85) 10. (95) 10.

Shrugs. (90 k) 20. (100) 16.

Jerk Press Behind Neck. (25 k) 5. (30) 5. (35) 5.

Palms up, close grip lat machine (61.75 k) 10. (53.3 k) 13.

Workout time : 1 hour and 4 minutes.

Thurs 17-2-2022.

Light day.

Heels Raise, leverage calf machine. (100 k) 11.11.
Seated heels raise machine. (58.3 k) 10.
Lat machine, curl down to back of neck. (21.8 k) 11. 10.
Triceps press down. (21.8 k) 11. 10.
rear delt raise (5 k’s) 10. 10.
Ab crunch machine. (77 k) 20. (72) 12.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time -50 minutes.

2 Likes
360

I was wondering how you did your planning?