76 Year Old Olympic Lifter

[76now]

Mon 1-4-2024.

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (50) 3. 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(15 k) 3. (17.5) 2. (20) 5. 5. 5.

Heels raise. 3 x 20.
(40 k) 20. (45) 20. (50) 20.

Assisted Chins. 10. 10.

Training time 45 minutes.

Thurs 4-3-2024.

Cumulative fatigue program. Minimal rest between sets.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (25) 1. (22.5) 3. 3. 3. 3. 3.

Seated Heels raise. (36 k) 15. 15. 15.

One arm dumbell rows. (12.5 k) 10. (15 k) 10.

Breathing Squat. (30 k) 5. (25 k) 20.
Rader pulls. 5. 20.

Training time 37 minutes.

[76now]

Mon 8-4-2024.

83 now.

Feeling crook. Extra queasy.

Went to gym, but didn’t do anything except guide a 78 year old lady thru a break in workout.

Thurs 11-4-2024.

83 now

Bend, stretch, squat. 5 each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
(20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. (42.5) 3. (45) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (6 k’s) 3. (7 k’s) 3. (8 k’s) 3. (10 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 11. 11.

Assisted Chins. 11.11.

Workout time 39 minutes.

[76now]

“I’m amazed that you can still do cleans.I started lifting at age 66.I tried cleans but wound up passing out. I gave up on them.”

That was wise, Carson, as the exercise does not smile on you.
When I began my masters olympic weightlifting career in my mid sixties, I was well prepared for the exercises. I had twenty years as a competitive masters swimmer, and thirty years of tai chi practice and teaching, and was a well conditioned distance runner (not fast).
The State olympic lifters said I dropped lower in the snatch and clean than any master, and I was more flexible than the young ones. My facebook avatar is me doing a deep squat snatch.
What I did not have, and do not have, is great physical strength, so that limits severely what I can lift.

Mon 15-4-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (25) 3. (27.5) 1. (30) 1. (32.5) 1. (33.75) 1.

Heels raise. (60 k) 10. (80) 10. (90) 10.

One arm chest supported rows. (23.75 k) 10. 10.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (93.75) 3. 3. 3.

training time 48 minutes.

Thurs 18-4-2024.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (65) 3. (50) 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (25) 1. (22.5) 5. 5. 5.

Heels raise. 3 x 20.
(40 k) 20. (50) 20. (55) 20.

Assisted Chins. 12. 11.

Training time 55 minutes.

[76now]

Mon 22-3-2024.

83 now.

Cleans and Presses. (20k) 2. (30) 1. (25) 3. 3. 3. 3. 3.

Seated Heels raise. (36 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (12.5 k) 10. (15 k) 10.

Breathing Squat. (35 k) 5. (30 k) 20.
Rader pulls. 5. 20.

Training time 40 minutes.

Thurs 25-4-2024.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (6 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 12. 11.

Assisted Chins. 12.11.

Workout time 51 minutes.

[76now]

Mon 29-4-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 1. (30) 1. (32.5) 1. (35) F.

Heels raise. (60 k) 10. (75) 10. (90) 10.

One arm chest supported rows. (25 k) 10. 10.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (93.75) 3. 3. 3.

training time 1 hour and 5 minutes.

Thurs 18-4-2024.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (67.5) 3. (50) 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (27.5) 1. (23.75) 5. 5. 5.

Heels raise. 3 x 20.
(45 k) 20. (50) 20. (55) 20.

Assisted Chins. 12. 12.

Training time 59 minutes.

[taichi1]

Mon 6-5-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (27.5) 1. (25) 3. (26.25) 3. 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (15 k) 10. 10.

Breathing Squat. (40 k) 5. (35 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

Thurs 9-5-2024.

83 now

Strained my left wrist gardening yesterday. Wrapped it with an elastic bandage, but it slowed my gallop.

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3. (10 k’s) 3 partial presses.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 13. 12.

Assisted Chins. 13. 12.

Workout time 51 minutes.

[taichi1]

Greetings Asimonius. Thank you for your so kind words. Unfortunately i am not worthy. At the moment i am as weak as a kitten. Was doing ok this time last year, but later had some sort of episode, where my whole body became stiff and had tears in both shoulders. When i got some of my flexibility back, and could raise my arms overhad, i could only press 20 k. Built up what i could, but by march this year, i was only at 75% of what i was doing last year… So i went on a muscle training program with lots of sets, rather than lifts training. Hopefully when i get back to heavy “lift the goddam weight” training, i will be doing better.

Mon 13-5-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (32.5) 1. (35) 1.

Heels raise. (60 k) 10. (80) 10. (95) 10.

One arm chest supported rows. (25 k) 12. 11.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (95) 3. 3. 3.

training time 58 minutes.

Thurs 16-5-2024.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (50) 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (28.75) 1. (23.75) 5. (25) 5. (23.75) 5.

Heels raise. 3 x 20.
(45 k) 20. (50) 20. (60) 20.

Assisted Chins. 13. 12.

Training time 1 hour and 1 minute.

[taichi1]

Mon 20-5-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (27.5) 1. (25) 3. (27.5) 3. 3. (26.25) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (15 k) 10. (17.5) 10.

Breathing Squat. (50 k) 5. (40 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

Thurs 23-5-2024.

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3. (10 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 13. 13.

Assisted Chins. 13. 13.

Workout time 58 minutes.

[taichi1]

A giggle from the past. At a state championships, my wife overheard an exchange between our masters coach and some of his friends. In the warmup time our coach, who is a national coach and referee, was getting ready to lift, and one of his friends patted him on the belly ( he looks like father christmas) and said ‘what’s this?’ He replied, ‘When you get my age, it’s natural to put on weight.’ The friend indicated me, and said,‘He’s not fat.’ The coach replied, ‘Oh, he’s a freak!’

Mon 27-5-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (32.5) 1. (36.25) F.

Heels raise. (70 k) 10. (80) 10. (95) 10.

One arm chest supported rows. (25 k) 12. 12.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (95) 3. (97.5) 3. (95) 3.

training time 1 hour and 5 minutes.

Thurs 30-5-2024.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (72.5) 3. (50) 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (30) 1. (23.75) 5. (25) 5. 5.

Heels raise. 3 x 20.
(45 k) 20. (55) 20. (60) 20.

Assisted Chins. 14. 13.

Training time 1 hour and 9 minutes.

[taichi1]

Mon 3-6-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (30) 1. (25) 3. (27.5) 3. 3. (26.25) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (17.5 k) 10. (20 k) 10.

Breathing Squat. (55 k) 5. (42.5 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

Thurs 6-6-2024.

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3. (50) 3. (52.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3. (10 k’s) 3. (12.5 k’s) F.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 14. 13.

Assisted Chins. 14. 14.

Workout time 59 minutes.

[taichi1]

Mon 10-6-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (33.75) 1. (36.25) 1.

Heels raise. (70 k) 10. (85) 10. (95) 10.

One arm chest supported rows. (25 k) 13. 12.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (97.5) 3. (97.5) 3. (97.5) 3.

training time 1 hour and 6 minutes.

Thurs 13-6-2024.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (72.5) 3. (75) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (30) 1. (25) 5. 5. 5.
Heels raise. 3 x 20.
(45 k) 20. (55) 20. (65) 20.

Assisted Chins. 14. 14.

Training time 1 hour and 16 minutes.

[taichi1]

Mon 17-6-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (30) 1. (25) 3. (27.5) 3. 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- the peak contraction reps are building. I can see all reps at peak contraction presently, and then to increase weight. I must be getting to be a bodybuilder.

One arm dumbell rows. (17.5 k) 10. (22.5) 5.

Breathing Squat. (55 k) 5. (45 k) 20.
Rader pulls. 5. 20.

Training time 51 minutes.

Thurs 20-6-2024.

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (45) 3. (47.5) 3. (50) 3. (52.5) 3. (55) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (9 k’s — this gym has only one set of dumbells for each low weight. with everybody pumping up their pecs, i couldn’t get this weight all morning. (10 k’s) 3. (12.5 k’s) 1 rough.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 14. 14.

Assisted Chins. 15. 15.

Workout time 56 minutes.

 Got shanghai'ed. They wouldn't let me post my next workout as nobody has replied.  So i started a new thread called "They made me do it."