76 Year Old Olympic Lifter

Training Training Logs
361

Hi Mr Big. I have always designed my own training. National coaches have let me be to organize my training and select my weights even in national contests. They seem to have thought i knew what I was doing. Hah!
This years experiment is to have one heavy day a week, and one day to pump up and stretch out.
On alternate weeks i have 2 whole body routines that cover the heavy exercises i want to do.

Mon 21-2-2022

81 NOW.

Part B of the heavy bit

Cleans and Presses. (25 k) 5. (35) 3. (40) 1. (42.5) 1. (45) 1. (47.5) F.
Hi Pull. (70 k) 3. (75) 3. (82.5) 3.
Olympic Deadlift and heels raise. (85 k) 5. (92.5) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (67.5) 5.
Jerk Thrust. (70 k) 5. (72.5) 5. (77.5) 5.
Fast no grind Squats. (40 k) 1. (60) 1. (70) 1. (80) 1. (92.5) 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 24-2-2022.

81 now.

Light day.

Heels Raise, leverage calf machine. (100 k) 12.11.
Seated heels raise machine. (53.5 k) 11.
Lat machine, curl down to back of neck. (21.8 k) 11. 11.
Triceps press down. (21.8 k) 11. 8.
rear delt raise (5 kā€™s) 11. 10.
Ab crunch machine. (77 k) 20. (72) 13.

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
362

Very interesting as I am going for my club coaching cert for weightlifting as was kinda curious. Hopefully one day I can get to national levels as a coach

363

ā€œI am going for my club coaching cert for weightlifting as was kinda curious. Hopefully one day I can get to national levels as a coachā€

Good on you Mr Big. The world needs more WL coaches. I remember going for qualifying as a State level coach. Involved a week long training course, with everything you can think of for teaching, training, evaluating lifts. One fun exercise was taking a loaded barbell into the bottom position of a squat clean and rolling backwards with it, as if you had overbalanced. As well as a practical test at the end of the week, you had to do a comprehensive written test in the weeks after to get your certificate.

Mon 28-2-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (45 k) 5. (57.5) 5. (72.5) 5.
Romanian Deadlifts. (77.5 k) 10. (85) 10. (95) 10.

Shrugs. (90 k) 20. (100) 17.

Jerk Press Behind Neck. (25 k) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3.

Palms up, close grip lat machine (62.4 k) 8. (53.3 k) 14.

Leg curl machine (14 k) 10.

Workout time : 1 hour and 9 minutes.

Thurs 3-3-2022.

81 now.

Light day.

Seated heels raise machine. (48.8 k) 15.
Heels Raise, leverage calf machine. (100 k) 12.11.
Lat machine, curl down to back of neck. (21.8 k) 12. 11.
Triceps press down. (21.8 k) 11.10.
rear delt raise (5 kā€™s) 11. 10.
Ab crunch machine. (77 k) 20. (72) 13.

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
364

Mon 7-3-2022

81 now

Part B of the heavy day of the program.

Cleans and Presses. (25 k) 5. (30) 5. (35) 5. ā€” I thought having to clean before each press would knock me around more than it did. That was nice.

Hi Pull. (70 k) 3. (77.5) 3. (82.5) 3.

Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.

Quarter Press. (62.5 k) 5. (65) 5. (67.5) 5.

Jerk Thrust. (70 k) 5. (75) 5. (77.5) 5.

Squat. (42.5 k) 1. (60) 1. (70) 1. (80) 1. (92.5) 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 1hour + 15 mins.

10-3-2022.

Light day.

Seated heels raise machine. (51.3 k) 15.

Heels Raise, leverage calf machine. (100 k) 12. 12.

Lat machine, curl down to back of neck. (21.8 k) 12. 12.

Triceps press down. (21.8 k) 5 ā€” IDK, this exercise hurts the outer edge of my right delt. Iā€™m changing it to incline dumbells tri curls. (9 kā€™s) 10.

rear delt raise (5 kā€™s) 11. 11.

Ab crunch machine. (77 k) 20. (72) 14.

leg curls (18 k) 10. 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 - 58 minutes.

2 Likes
365

Great work 76 in the last couple of sessions.

Yeah itā€™s pretty exciting and hopefully I can coach the national team here in Canada.

I kinda fell in love with the multi year program. It makes sense to me and currently I am testing out what I would put my athletes through.

1 Like
366

Mon 14-3-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (77.5) 3.

I supersetted these 2 exercises as a way of saving time. I found that doing the jerk press after a (heavier) set of front squats boosted results.

Romanian Deadlifts. (80 k) 10. (85) 10. (95) 10.

Shrugs. (90 k) 20. (100) 18.

Palms up, close grip lat machine (62.4 k) 9. (64.9 k) 5.

Leg curl machine (23 k) 10. 10.

Workout time : 1 hour and 20 minutes.

The going-heavy once a week seems to be promising.

17-3-2022.

Light day.

Seated heels raise machine. (48.3 k) 20.

Heels Raise, leverage calf machine. (100 k) ------ Flood in corner part of the gym. Calf machine roped off. Did single leg heels raise on block with 20 k dumbell - 12. 12.

Lat machine, curl down to back of neck. (21.8 k) 13. 12.

Lying dumbells tri extention. (9 kā€™s) 10. 10.

rear delt raise (5 kā€™s) 12. 11.

Ab crunch machine. (77 k) 20. (72) 15.

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
367

Mon 21-3-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (40) 3.
Hi Pull. (70 k) 3. (77.5) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (55 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (42.5 k) 1. (62.5) 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 18 minutes.

Fri 24-3-2022.

Light day.

Seated heels raise machine. (48.3 k) 20.

Heels Raise, leverage calf machine. (100 k) 13. 12.

Lat machine, curl down to back of neck. (21.8 k) 13. 12.

Lying dumbells tri extention. (9 kā€™s) 11. 10.

rear delt raise (5 kā€™s) 12. 12.

Ab crunch machine. (77 k) 20. (72) 16.

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 - 53 minutes.

2 Likes
368

Mon 28-3-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (37.5) 5.
Front Squats (40 k) 5. (60) 3. (70) 1. (75) 1. (80) 1.

Romanian Deadlifts. (80 k) 10. (87.5) 10. (95) 10.

Shrugs. (90 k) 20. (100) 19.

Palms up, close grip lat machine (62.4 k) 4. ??

Leg curl machine (23 k) 11. 10.

Workout time : 1 hour and 13 minutes.

31-3-2022.

Light day.

Seated heels raise machine. (51.3 k) 15.

Heels Raise, leverage calf machine. (100 k) 13. 13.

Lat machine, curl down to back of neck. (21.8 k) 13. 13.

Lying dumbells tri extention. (9 kā€™s) 11. 11.

rear delt raise (5 kā€™s) 13. 12.

Ab crunch machine. (77 k) 20. (72) 17.

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
369

Mon 4-4-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (45)1. (47.5) F. ā€¦ Progress on this exercise is going to be really slow, as i am on a Mosely diet with my wife. I do have to get my belly down, but bodyweiht loss (3 k at the moment) knocks the press around.

Hi Pull. (72.5 k) 3. (77.5) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (57.5 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (42.5 k) 1. (62.5) 1. (72.5) 1. (80) 1. (92.5) 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 20 minutes.

7-4-2022.

Light day.

Seated heels raise machine. (51.3 k) 15.

Heels Raise, leverage calf machine. (100 k) 14. 13.

Lat machine, curl down to back of neck. (21.8 k) 14. 13.

Lying dumbells tri extention. (9 kā€™s) 12. 11.

rear delt raise (5 kā€™s) 13. 13.

Ab crunch machine. (77 k) 20. (72) 18.

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, lower to knee touch both clean, then jerk.

Workout time 54 minutes.

2 Likes
370

Some great work, keep it up

371

Thanks Mr Big. Appreciate you reading my stuff and encouraging.

Mon 11-4-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (35) 3. (40) 3.
Front Squats (45 k) 3. (60) 3. (70) 3. (77.5) 3.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 10.

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

Palms up, close grip lat machine (62.4 k) 5. (68.9) 2.
Leg curl machine (23 k) 11. 11.

Workout time : 1 hour and 1 minute.

14-4-2022.

Light day.

Seated heels raise machine. (51.3 k) 15.

Heels Raise, leverage calf machine. (100 k) 14. 14.

Lat machine, curl down to back of neck. (21.8 k) 14. 14.

Lying dumbells tri extention. (9 kā€™s) 14. 13.

rear delt raise (5 kā€™s) 13. 13.

Ab crunch machine. (77 k) 20. (72) 19.

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 - 56 minutes.

3 Likes
372

Mon 18-4-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 5. (30) 5. (36.25) 5.
Hi Pull. (72.5 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (42.5 k) 1. (62.5) 1. (72.5) 1. (82.5) 1. (92.5) 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 11 minutes.

21-4-2022.

Seated heels raise machine. (51.3 k) 15. ----- going to stay with this weight until i can make every rep a painful peak contraction.

Heels Raise, leverage calf machine. (100 k) 15. 14.

Lat machine, curl down to back of neck. (21.8 k) 15. 14.

Lying dumbells tri extention. (9 kā€™s) 14. 14.

rear delt raise (5 kā€™s) 14. 13.

Ab crunch machine. (77 k) 20. (72) 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 - 53 minutes.

3 Likes
373

Mon 25-4-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (41.25) 1.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (77.5) 3.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 10.

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

Palms up, close grip lat machine (62.4 k) 6. (68.9) 2.
Leg curl machine (23 k) 12. 11.

Workout time : 1 hour and 8 minutes.

28-4-2022.

Light day.

Seated heels raise machine. (51.3 k) 15. ----- working on peak contraction reps now.
Heels Raise, leverage calf machine. (100 k) 15. 15.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- will start peak contractions next week.

Lying dumbells tri extention. (9 kā€™s) 15. 14.

rear delt raise (5 kā€™s) 14. 14.

Ab crunch machine. (81 k) 10. (77) 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 - 53 minutes.

2 Likes
374

Mon 2-5-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (41.25) 3.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (45 k) 1. (62.5) 1. (72.5) 1. (82.5) 1. (92.5) 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 11 minutes.

Thurs 5-5-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- working on peak contraction reps now.
Heels Raise, leverage calf machine. (100 k) 15. some reps peak contraction. (105 k) 10.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- some reps peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 14.

Ab crunch machine. (81 k) 11. (77) 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 - 57 minutes.

2 Likes
375

Mon 9-5-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (38.75) [3+F].
Front Squats (45 k) 5. (60) 5. (73.75) 5.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 10.

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

Palms up, close grip lat machine (61.3 k) 7. (68.9) 2.
Leg curl machine (23 k) 12. 12.

Workout time : 1 hour and 2 minutes.

Thurs 12-5-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- working on peak contraction reps now. Last 4 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 3 reps peak contraction. (105 k) 11.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps each set were peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 12. (77) 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 - 55 minutes.

2 Likes
376

Mon 16-5-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 5. (35) 3. (40) 1. (42.5) 1. (47.5) F. (45) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (45 k) 1. (65) 1. (72.5) 1. (82.5) 1. (92.5) 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 15 minutes.

Thurs 19-5-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 5 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 4 reps peak contraction. (105 k) 12.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps each set were peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 13. (77) 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 - 52 minutes.

2 Likes
377

Mon 23-5-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (35) 3. (41.25) 3.
Front Squats (40 k) 5. (60) 3. (70) 1. (75) 1. (81.25) 1.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 10.

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

Palms up, close grip lat machine (61.3 k) 8. (68.9) 2.
Leg curl machine (23 k) 13. 12.

Workout time : 1 hour and 1 minute.

Thurs 26-5-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 6 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 5 reps peak contraction. (105 k) 13.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps first set were peak contractions : last 2 on second set.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 14. (77) 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 - 55 minutes.

2 Likes
378

Mon 30-5-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (82.5) 1. (92.5) 1.
Cleans and Presses. (25 k) 5. (30) 5. (38.75) 5.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
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 58 minutes.

Have been on a program recommended by Marty Gallagher this year. One heavy whole body workout a week. Been making regular minor improvements on most everything. My quads must have come up, because theyā€™re rubbing together when i walk. This despite two 36 hour water/coffee fasts a week, trying to trim down.

Thurs 2-6-2022

81 now.

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 7 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 6 reps peak contraction. (105 k) 15.

Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps each set were peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 15. (77) 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 - 51 minutes.

2 Likes
379

Mon 6-6-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (42.5) 1.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (78.75) 3.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

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

Palms up, close grip lat machine (61.3 k) 9. (68.9) 3.
Leg curl machine (23 k) 7. ā€” gassed.

Workout time : 1 hour and 14 minutes.

Thurs 9-6-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 16. (77) 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 - 56 minutes.

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380

Mon 13-6-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (85) 1. (92.5) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (42.5) [2+F].
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
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 12 minutes.

Thurs 16-6-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.

Lying dumbells tri extention. (9 kā€™s) 15. 15.

rear delt raise (5 kā€™s) 15. 15.

Ab crunch machine. (81 k) 16. (77) 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 - 53 minutes.

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