76 Year Old Olympic Lifter

[76now]

Mon 8-5-2017.

stick warmups.
breathing sq. 84 k. -20.
power J.B.N. 20 k. - 5. (25) 5. (30) 5.
heels raise, flexing. 16. 16. 16.
lat mach, flexing. 100 lbs. - 10. (120) 10.10.
tri pressdowns, flexing. 70 lbs. 10. (80) 10. (90) 10.
O.A. rows, flexing. 18 k. - 11.11.11.
C+J. stick - 2.2. (20 k) 2.2.2.2. (25) 2.2.2.2. (32.5) 2.2.2.2. [14 sets]

thurs 11-5-2017.

stick warmups.
power clean & paused front sq. (35 k) 5. (40) 5. (50) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15.15.15.
clean + press. (30 k) 3. (32.5) 3. (37.5) 3.
rows, flexing. (130 lbs) 11.10.10.
romanian D.L. (50 k) 10. (65) 10. (75) 10.
curls, flexing. (20 k) 12.11.11.
skull crushers, flexing. (17.5 k) 11. (20) 11.10.
snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2.2.2. (27.5) 2.2. (30) 2.2. [14 sets]

[76now]

Mon 15-5-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 19.
JBN. (20 k) 5. (25) 5. (32.5) 5.
palms up lat machine. flexing. (100 lb) 10. (120) 11. 10.
Jerk Thrust. (40 k) 5. (50) 5. (55) 5.
SLHR. flexing. (10 k) 11.11.11.
Cl pulls. (40 k) 5. (47.5) 5. (52.5) 5.
Bent over lateral raise. flexing. (3 k’s) 12.11.11.
Split C+J. stick 2.2. (20 k) 2.2.2.2. (27.5) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2.

Thurs 18-5-2017.

Stick warmups.
Olympic Deadlifts, thumbless. (55 k) 5. (75) 5. (90) 5.
SLHR. flexing. (10 k) 11.11.10.
Snatch pulls. (40 k) 5. (45) 5. (50) 5.
One arm military press. flexing. (8 k) 11.11.11.
Incline curls. flexing. (8 k) 11.11.11.
Lying side laterals. flexing. (3 k) 12. 11. 11.
cable crunch. flexing. (110 lb) 15. (120) 10. (130) 10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (27.5) 2.2. (30) 2.2.2.2.
rowing - 30 sec easy, 30 hard x 3.

[biker]

You’re maintaining flexibility very well. 1 x 100 rep @ 135 leg presses Monday have made me light on my feet ever since.

[76now]

Thanks Biker. Plan A is to stretch 3 times a day, every day. Don’t always make it, but always get some in.
100 reps of leg press would do me in. Glad it worked for you.

Mon 22-5-2017.

stick warmups.
breathing sq. 85 k. -20.
power J.B.N. 20 k. - 5. (27.5) 5. (30) 5.
heels raise, flexing. 17. 16. 16.
lat mach, flexing. 110 lbs. - 10. (120) 10.10.
tri pressdowns, flexing. 80 lbs. 10. 10. (90) 10.
O.A. rows, flexing. 18 k. - 12.11.11.
C+J. stick - 2.2. (20 k) 2.2.2.2. (27.5) 2.2. (30) 2.2. (35) 2.2.2.2. [14 sets]

thurs 11-5-2017.

stick warmups.
power clean & paused front sq. (35 k) 5. (40) 5. (50) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (160) 15.
romanian D.L., thumbless. (50 k) 10. (65) 10. (75) 10.
curls, flexing. (20 k) 12.12.11.
skull crushers, flexing. (20 k) 11.10.10.
clean + press. (30 k) 3. (35) 3.
rows, flexing. (130 lbs) 11.11.10.
snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (27.5) 2.2. (30) 2.2. (32.5) 2.2. [14 sets]

[76now]

my weights are creeping slowly up. There is a minimal planned progression, & i am looking for a long term result.

My technique on the 2 lifts is pleasing now. I start the bar slowly, & finish fast. When i get to the stage that the lifts start to look rough, i will halt progression, or regress to a weight that i can do in a sexy fashion, before advancing again.

Mon 29-5-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 20. … + 20 Rader pulls.
JBN. (20 k) 5. (27.5) 5. (35) 5.
palms up lat machine. flexing. (110 lb) 10. (120) 11. 10.
Jerk Thrust. (45 k) 5. (50) 5. (55) 5.
SLHR. flexing. 12.11.11.
Cl pulls. (40 k) 5. (47.5) 5. (55) 5.
Bent over lateral raise. flexing. (3 k’s) 12.12.11.
Split C+J. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2.

Thurs 1-6-2017.

Stick warmups.
Olympic Deadlifts, thumbless. (60 k) 5. (75) 5. (92.5) 5.
SLHR. flexing. (10 k) 11.11.11.
Snatch pulls. (40 k) 5. (45) 5. (50) 5.
One arm military press. flexing. (8 k) 12.11.11.
Incline curls. flexing. (8 k) 12.11.11.
Lying side laterals. flexing. (3 k) 12. 12. 11.
cable crunch. flexing. (120 lb) 15. 10. (130) 10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2.

This is my last workout for two and a half weeks. We go on a two week 4WD holiday up north with the crocs.

[Irishman92]

@76now

This is my last workout for two and a half weeks. We go on a two week 4WD holiday up north with the crocs.

Are you Australian? Have fun!

[76now]

Greetings my Irishman.

“Are you Australian?”

Yehh. Isn’t it cool we’ve got the world’s nastiest snake & spider & amphibian?

I see with your emphasis on preparing for your running test you are missing weight workouts. perhaps you could fit in a PHA workout somewhere? a sequence of 6 exercises, 10 sets each, less than an hour, & damn fine conditioning.

[Irishman92]

I have been doing a conditioning workout at the gym once a week lately. At the moment it is a full body barbell complex. It definitely works in getting my heart rate up!

It’s not the gym workouts I’m skimping on though, it’s the running! Seriously not motivated to run unfortunately.

I’m a Queenslander and a landscaper so I’m no stranger to the creepy crawlies. I wish I could head north now, this cold weather is making it tough to get out of bed through the week!

[76now]

thanks Irishman. We had a great time. The biggest challenge was the delicious food they offered us 5 times a day. Fortunately there was plenty of scrambling up escarpments and rainforrest treks.

time to get my now-fat butt back to work.

Mon 19-6-2017.

stick warmups.
breathing sq. 86 k. -20.
power J.B.N. (20 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 17. 17. 16.
lat mach, flexing. (110 lbs.) 10. (120) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. 10.
O.A. rows, flexing. (18 k.) 12.
C+J. stick - 2.2. (20 k) 2.2.2.2. (25) 2.2. (35) 2. [9 sets]

thurs 22-6-2017.

stick warmups.
power clean & paused front sq. (35 k) 5. (40) 5. (50) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. 15.
romanian D.L., thumbless. (50 k) 10. (65) 10. (75) 10.
curls, flexing. (20 k) 12.12.12.
skull crushers, flexing. (20 k) 11.11.10.
clean + press. (30 k) 3. (35) 3. (37.5) 3.
rows, flexing. (130 lbs) 11.11.11.
snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. [10 sets]

[76now]

Mon 26-6-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 21. … + 20 Rader pulls.
JBN. (20 k) 5. (30) 5. (37.5) 5.
palms up lat machine. flexing. (110 lb) 10. (120) 11. 11.
Jerk Thrust. (45 k) 5. (50) 5. (55) 5.
SLHR. flexing. 12.12.11.
Cl pulls. (40 k) 5. (50) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k’s) 12.12.12.

Ran into troubles. The gym was having an interclub challenge. The greatest distance on a rowing machine, each member to do only 7 minutes. They wanted me to take a turn.
i told them olympic lifters can only manage 10 seconds exertion.
No problem ---- they got me to do 7 one minute intervals.
I was a mess and ran out of steam on the C+J.

Split C+J. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.

Thurs 29-6-2017.

Stick warmups.
Olympic Deadlifts (65 k) 5. (75) 5. (95) 5.
SLHR. flexing. (10 k) 12.11.11.
Snatch pulls. (42.5 k) 5. (45) 5. (50) 5.
One arm military press. flexing. (8 k) 12.12.11.
Incline curls. flexing. (8 k) 12.12.11.
Lying side laterals. flexing. (3 k) 12. 12. 12.
cable crunch. flexing. (120 lb) 15. (130) 10.10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2.

[76now]

Mon 3-7-2017.

stick warmups.
breathing sq. 87 k. -20.
power J.B.N. (22.5 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 17. 17. 17.
lat mach, flexing. (110 lbs.) 10. (120) 10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 7.
O.A. rows, flexing. (18 k.) 12. 12. 11.
C+J. stick - 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2. (40) 2. [ 14 sets]

thurs 6-7-2017.

stick warmups.
power clean & paused front sq. (35 k) 5. (45) 5. (52.5) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 10.
romanian D.L., thumbless. (55 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.12.12.
skull crushers, flexing. (20 k) 11.11.11.
thumbless clean + press. (30 k) 3. (35) 3. (40) 3.
rows, flexing. (130 lbs) 12.11.11.
snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[76now]

Mon 10-7-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 22. … + 20 Rader pulls.
JBN. (20 k) 5. (30) 5. (37.5) 5.
palms up lat machine. flexing. (110 lb) 11. (120) 11. 11.
Jerk Thrust. (45 k) 5. (52.5) 5. (55) 5.
SLHR. flexing. 12.12.12.
Clean pulls. (42.5 k) 5. (50) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k’s) 13.12.12.
Split C+J. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (40) 2.2. [14 sets]

Thurs 13-7-2017.

Stick warmups.
Olympic Deadlifts, thumbless (65 k) 5. (80) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 1.
SLHR. flexing. (10 k) 12.12.11.
Snatch pulls. (42.5 k) 5. (47.5) 5. (50) 5.
One arm military press. flexing. (8 k) 12.12.12.
Incline curls. flexing. (8 k’s) 12.12.12.
Lying side laterals. flexing. (3 k) 13. 12. 12.
cable crunch. flexing. (120 lb) 15. (130) 10. (140) 10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[76now]

Mon 17-7-2017.

stick warmups.
breathing sq. (55 k) 5. (88) 20.
power J.B.N. (25 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 18. 17. 17.
lat mach, flexing. (110 lbs.) 10. (120) 10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 4. -!! blug!
O.A. rows, flexing. (18 k.) 12. 12. 12.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2.2.2. (30) 2.2. (35) 2.2. (40) 2.2. [ 14 sets]

thurs 20-7-2017.

stick warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (52.5) 5. (55) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 11.
romanian D.L., thumbless. (55 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.13.12.
skull crushers, flexing. (20 k) 11.11.11.
thumbless Cleans + Presses. (30 k) 3. (35) 3. (40) 3.
rows, flexing. (130 lbs) 12.12.11.
split snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.[2 - ruf.] [14 sets]

[76now]

Mon 24-7-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 23. … + 20 Rader pulls.
JBN. (20 k) 5. (30) 5. (37.5) 5.
palms up lat machine. flexing. (110 lb) 12. (120) 11. 11.
Jerk Thrust. (47.5 k) 5. (52.5) 5. (57.5) 5.
SLHR. flexing. 13.12.12.
Clean pulls. (45 k) 5. (50) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k’s) 13.13.12.
Split C+J. stick 2.2. (20 k) 2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2. (40) 2. [14 sets]

Thurs 27-7-2017.

Stick warmups.
Olympic Deadlifts, thumbless (70 k) 5. (80) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 2.
SLHR. flexing. (10 k) 12.12.12.
Snatch pulls. (42.5 k) 5. (47.5) 5. (52.5) 5.
One arm military press. flexing. (8 k) 13.12.12.
Incline curls. flexing. (8 k’s) 13.12.12.
Lying side laterals. flexing. (3 k) 13. 13. 12.
cable crunch. flexing. (120 lb) 15. (130) 11. (140) 10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[76now]

Mon 31-7-2017.

Contest in 26 days. i better start singles a couple of weeks out. pity : i like what i’m doing just now.

stick warmups.
breathing sq. (55 k) 4. (89 k.) 20.
power J.B.N. (25 k.) 5. (30) 5. (32.5) 5.
heels raise, flexing. 18. 18. 17.
lat mach, flexing. (120 lbs.) 10.10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 7.
O.A. rows, flexing. (18 k.) 13. 12. 12.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2. (40) 2.2. [ 14 sets]

thurs 3-8-2017.

stick warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (55) 5.
thumbless Cleans + Presses. (30 k) 3. (35) 3. (40) 3.
romanian D.L., thumbless. (65 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.13.13.
skull crushers, flexing. (20 k) 12.12.11.
rows, flexing. (130 lbs) 12.12.12.
split snatch. stick -2.2. (20 k) 2.2. (25) 2.2.2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[Irishman92]

@76now

Contest in 26 days.

Olympic Weightlifting contest? That’s exciting!

[76now]

“Olympic Weightlifting contest? That’s exciting!”

No, scary!
Because of unfortunate events in our state, i have to train on my own in a little fitness gym with carpeted floor, where it is inappropriate to drop a bar. i am away from coaching, team members, platforms, extensive exercise equipment, and a safety rack for heavy squats.
So in the contest i will be lonely going onto a platform without supporters or advisers, and have we have the world’s strictest referees, much worse than any national/international refereeing i have seen.
Have often run into trouble, getting lifts rejected, though i practically never fail to get lifts up. I am a state level referee, so i know by feel they are not too bad. My training has been geared to making fast, low, beautiful lifts. So i hope this continues when i go heavy on the platform.
Are well, it will be interesting.

Mon 7-8-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 24. … + 20 Rader pulls.
JBN. (22.5 k) 5. (30) 5. (40) 5.
palms up lat machine. flexing. (110 lb) 12. (120) 12. 11.
Jerk Thrust. (47.5 k) 5. (55) 5. (57.5) 5.
SLHR. flexing. 13.13.12.
Clean pulls. (47.5 k) 5. (55) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k’s) 13.13.13.
Split C+J. stick 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2. (37.5) 2.2.2. (40) 2.2. [14 sets]

Thurs 10-8-2017.

Stick warmups.
Olympic Deadlifts, thumbless (70 k) 5. (85) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 3.
SLHR. flexing. (10 k) 13.12.12.
Snatch pulls. (42.5 k) 5. (50) 5. (52.5) 5.
One arm military press. flexing. (8 k) 13.13.12.
Incline curls. flexing. (8 k’s) 13.13.12.
Lying side laterals. flexing. (3 k) 13. 13. 13.
cable crunch. flexing. (120 lb) 15. (130) 12. (140) 10.
split snatch. stick 2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[jasmincar]

Wow man, you are incredible.

[76now]

Thank you jasmincar. that is something, coming from a REAL POWERHOUSE. It’s a wonder you will even talk to me.

Mon 14-8-2017.

Contest in 12 days. starting singles practice.

stick warmups.
breathing sq. (50 k) 4. (90 k.) 20.
power J.B.N. (27.5 k.) 5. (30) 5. (32.5) 5.
heels raise, flexing. 18. 18. 18.
lat mach, flexing. (120 lbs.) 11.11. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 8.
O.A. rows, flexing. (18 k.) 13. 13. 12.

working up in singles on the lifts : no target : just want sexy lifts.

split snatch. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (32.5) 1.1. (35) 1.1. [18 singles]
split C+J. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (35) 1.1. (40) 1.1. (42.5) 1. [19 singles]

thurs 17-8-2017.

Contest in 9 days.

stick warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (55) 5.
thumbless Cleans + Presses. (30 k) 3. (35) 3. (40) 1. - should be 3. the weight loss has sapped my strength. after the second clean, the press wouldn’t budge. the tragic thing is my weight loss has stalled, and i might not get down to the 85 k class. buggrit!

rows, flexing. (130 lbs) 13.12.12.
romanian D.L., thumbless. (65 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 14. - stopped here because feeling pain around the right arm bicep tendon at the elbow.
skull crushers, flexing. (20 k) 12.12.

split snatch. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (32.5) 1.1. (35) 1.1. [18 singles]
split C+J. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (35) 1.1. (40) 1.1. (42.5) 1. [19 singles]

[76now]

Mon 21-8-2017

Contest in 5 days. Weight loss had stalled. I was doing a tough version of 16/8, namely 20/4. So I upped the ante by adding 5/2. The first day’s fast made a big move, so I am hopeful.

Stick warmups
Paused breathing sq. (70 k) 25
Rader pulls 20.
Split snatch. Stick - 1.1.1.1. (20 k) 1.1.1. (25) 1.1. (30) 1. (35) 1.
BLUDY L!
Energy gone, nothing in tank. What will become of me?
Split C&J. Stick - 1.1.1.1. (20) 1.1.1. (25) 1.1. (30) 1. (35) 1. (42.5) 1.
That’s all I can do today. Have to keep dropping weight for Sat.

Thurs 24-8-2017.

stick warmups.
Jerk Thrust. (45 k) 5. (55) 5. (60) 5.
Clean pulls. (45) 5. (55) 5. (60) 5.

some last minute light lifts.
split snatch. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (35) 1.1.
split c+j. stick - 1.1.1.1. (20 k) 1.1.1.1. (25) 1.1.1. (30) 1.1.1. (35) 1. (40) 1. (45) 1.

The 5/2 fasts seemed to have worked and weight has dropped below 85 k.
So with a bit of luck i might do something on Sat. Going to be cautious, due to a probable loss of strength.