110kg for 20 is an awesome goal mate. Let’s hope you smash it!
" i plan to do something similar"
Good luck Bonobos. I think it’s the most gentlest way to get into something that will definitely become grievous. The slow steady progression in weight sets up an advance that is practically unstoppable. I’m eager to see how far i get this year in the face of a predicted 2% loss in power for someone my age.
“an awesome goal mate.” Kind of you to say so Luc. But i laugh that someone with your power would think so.
Mon 21-1-2019.
77 NOW
Stick warmups.
Clean and Presses. (20 k) 2. (30) 3. (35) 2. (40) 1. (42.5) 1.
Altering my routine here. Was slated to do POB, because the BP busted up my shoulder, & wasn’t going to risk this exercise again.
The POB wasn’t too bad, but decided to replace it because
(1) Pecs have always been good - long arms mean they grab all the action that is going on.
(2) Pecs get enough stimulous from chins, presses, etc,etc.
(3) Wanted to try quarter presses, which gave good results in shoulder size and power to
Simpson and Ditillo.
Quarter press (45k) 5. (47.5) 5. (50) 5.
Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) high pull only.
flexing …
wide grip pulldowns. (110) 10. 10.
One arm military press. (10 k) 8.8.
ab roller. 13.12.
Dead Hang split snatch. (20 k) 2. (22.5) 2. 2. (25) 2. 2.
flexing …
One Arm curl. (10 k) 11. 11.
SLHR (10 k) 11. 11.
Wide Grip Pulldowns. (100 lbs) 10. (110) 10.
One Arm Military Press (10 k) 8. 7.
Ab Roller 12. 11.
Thurs 24-1-2019.
Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3.
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (42.5) 2.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.
flexing …
one arm curls. (10 k) 11. 10.
one arm military press. (10 k) 9. 8.
lat pulldown, palms up. (110 lb) 10. 10.
triceps pressdown. (80 lb) 12. (90) 10.
ab roller. 13. 13.
Public Holiday on Mon. Gym will be closed, so a home workout.
Moved the paused Breathing Squats to today in lieu of 5’s squats, as i can’t afford to break the chain of progression.
Paused Breathing Squats. (55 k) 2. (75) 2. (80) 15.
3 Likes
Mon 28-1-2019. PUBLIC HOLIDAY.
At home scratch up workout —
Stick warmups
Bellows Breathing 3 x 120.
Abdominal muscle control - retraction : 50. central isolation : 25. left hand side isolation : 25. right hand side : 25. roll left to right : 25. roll right to left : 25. up and down : 25.
C+J. stick - 2.2.2.2.2.
Snatch. stick - 3.3.3.3.3.
flexing …
concentration curls (16.6 lb) 10.10.10.
SLHR off block (16.6) 15.15.15.
one arm triceps (16.6) 10.10.10.
pushups, various hand spacings. 3 sets.
lateral raises (10 lb dumbells) 10.10.10.
Thurs 31-1-2019.
77 NOW
Stick warmups.
Power Jerk Behind Neck. (30 k) 3. (35) 3. (40) 3
Olympic Deadlift. (65 k) 5. (80) 5. (90) 5.
Split C+J. Stick – 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Flexing ……
Palms up Lat pulldown (110 lb.) 11. 10.
Triceps Pressdown. (80 lb.) 11. (90) 10.
Ab roller. 13. 13.
Facepulls. (30 lb.) 10. (40) 10.
2 Likes
Mon 4-2-2019.
77 NOW
Stick warmups.
Clean and Presses. (20 k) 3. (30) 3. (35) 3. (37.5) 3. (40) 4.
Power snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.
flexing …
One Arm curl. (10 k) 11. 11.
SLHR (10 k) 12. 11.
Wide Grip Pulldowns. (110) 11. 10.
Ab Roller 14. 13.
Breathing Squat (45 k ) 4. (65) 4. (92) 20.
Thurs 7-2-2019.
Stick warmups.
Jerk Behind Neck. (20 k) 5. (30) 5. (35) 5. (37.5) 5.
Clean pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (62.5) 3.
Dead hang Split Clean. Stick – 2.2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2.
Flexing ……
Palms up Lat pulldown (110 lb) 11. 11.
Triceps Pressdown. (80 lb.) 12. (90) 10.
Ab roller. 14. 14.
Facepulls. (40 lb.) 10. 10.
3 Likes
Mon 11-2-2019.
77 NOW
Stick warmups.
Clean and Presses. (20 k) 2. (30) 3. (35) 2. (40) 1. (45) 1.
Quarter press (45k) 5. (47.5) 5. (50) 5.
Olympic Deadlift. (65 k) 5. (80) 5. (92.5) 5.
Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) F.
flexing …
One Arm curl. (10 k) 12. 11.
SLHR (10 k) 12. 12.
Wide Grip Pulldowns. (110 lbs) 11. 11.
Ab Roller 15. 14.
Wed 13-2-2019.
At the Womens and Childrens knitting group. My wife let slip that i was going to be 78 on Monday. The ladies who talk at length, and give candid opinions about absolutely everything, were saying, ‘he doesn’t look it’, and one said, ‘No, he looks like 98.’
Cracked me up!
Thursday 14-02-2019.
Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3.
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (47.5) 2.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
flexing …
lat pulldown, palms up. (110 lb) 10. 10.
triceps pressdown. (80 lb) 12. (90) 10.
face pulls (40 lb) 11.10.
ab roller. 13. 13.
3 Likes
You’ll probably look 98yo by the time you are 120yo
Forgot my friend
Happy birthday Mate, did you do some insane birthday squat challenge.
78 reps with 78 kg 
That would be insane
Thank you, my friends, for your support and encouragement.
Well, i’m not sure what i’ll look like at 120, but i’ve got plenty of time to get stronger.
Uhh … 78 reps? forget it. best i ever did was 40 with 200 lbs. my wistful hope is 20 with 242 lb this year.
Mon 18-2-2019.
78 NOW
Contest next Saturday. Time to see where i am. Training weights are coming up in this heavy phase, but i’ve got a long way to go.
Stick warmups.
Clean and Presses. (20 k) 5. (37.5) 3.
split snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) F.
split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1.1. — these were rough. my energy is down, & i wasn’t lifting well today. doesn’t bode well for next Sat. cancelled most of my exercises today.
Paused breathing squats. (45 k) 1. (65) 1. (80) 20.
Thurs 21-2-2019.
Last chance practice with heavy lifts, for me.
Stick warmups.
Split snatch. stick -2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) F. — should have gone. technique is letting me down.
Split C+J. stick - 1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1. — went up smooth, but not crisp.
power clean. (45 k) 2. (50) [1+F.] — so not satisfactory.
jerk thrusts. (45 k) 5. (50) 5. (55) 5.
3 Likes
the contest went so bad for me that I don’t want to talk about it.
All 9 lifts went up, but 3 were ruled out, and rightly so.
Ended with a snatch record, and equalled the new weight class total.
But it should have been so much more.
My preparation technique was a bit iffy, and when I ran into heavier stuff,
I was just pathetic.
The next 3 months will be training only, getting my performance sorted
out with daily maxes. There has been no real heavy attempts. Yeah, yeah,
training alone, on carpet, and can’t drop a weight – well that don’t wash.
I’ve got to get used to dropping low under heavy weight, & need to push
closer to my limits. Next time I mustn’t let you down.
Mon 25-2-2019.
78 NOW
Stick warmups.
The planned procedure is to do breathing squats as the last
exercise, because it fugd me ub for several hours, but I got
to get it rolling, & it is light at the moment.
Breathing Squat (45 k ) 4. (65) 4. (94) 20.
Rader pulls - 84.
Clean and Presses. (20 k) 3. (22.5) 3. (25) 3. (30) 3.
Power snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.
flexing …
One Arm curl. (10 k) 12. 11.
SLHR (10 k) 12. 12.
Wide Grip Pulldowns. (110) 12.
Ab Roller 16.
workout sort of petered out in a whimper.
Thurs 28-2-2019.
Stick warmups.
Jerk Behind Neck. (20 k) 5. (30) 5. (35) 5. (37.5) 5.
Clean pulls. (40 k) 2. (45) 2. (50) 2. (55) 2. (60) 2.
Flexing ……
Palms up Lat pulldown (110 lb) 12. 12.
Triceps Pressdown. (80 lb.) 13. (90) 11.
Ab roller. 15. 15.
Facepulls. (40 lb.) 11. 11.
2 Likes
oh boy!
“(94) 20. oh boy!”
Thanks Bonobos. But what i want. really,really want - is 110.
Mon 4-3-2019.
78 NOW
Stick warmups.
Clean and Presses. (20 k) 3. (30) 3. (35) 2. (40) 1. (47.5) F.
Quarter press from rack. (45k) 5. (50) 5. (55) 5.
Olympic Deadlift (65 k) 5. (80) 5. (95) 5.
Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1 — all done deep with a stretch pause at the bottom.
flexing …
One Arm curl. (10 k) 12. 12.
SLHR (10 k) 13. 12.
Wide Grip Pulldowns. (110) 12. 11.
Ab Roller 16. 15.
Thursday 7-3-2019.
Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. — all good. they have tended to be a bit rough after the first rep.
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (47.5) F.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1.
flexing …
lat pulldown, palms up. (110 lb) 13. 12.
triceps pressdown. (80 lb) 13. (90) 12.
face pulls (40 lb) 12.11.
ab roller. 16. 16.
2 Likes
Mon 11-3-2019.
family sickness prevented me going to gym.
Thurs 14-3-2019.
78 NOW
Stick warmups.
Clean and Presses. (30 k) 5. (32.5) 5. (35) 5.
Quarter Press (45 k) 5. (50) 5. (55) 5.
Snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. — all done ending with a sink down stretch into a deep split.
flexing …
one arm curls (10 k) 13.12.
SLHR. (10 k) 13.13.
wide grip lat pulldowns. (110 lb) 12.12.
ab roller. 17.16.
Paused breathing squats.
(55 k) 2. (80 k) 22.
3 Likes
Mon 18.3.2019
Stick warmups.
Power Jerk Behind Neck. (30 k) 3. (35) 3. (42.5) 3
Olympic Deadlift. (65 k) 5. (85) 5. (97.5) 5.
Split C+J. Stick – 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. —each clean & each jerk done with a sink down stretch in the split before coming up.
Flexing ……
Palms up Lat pulldown (110 lb.) 13. 13.
Triceps Pressdown. (80 lb.) 14. (90) 12.
Ab roller. 17. 16.
Facepulls. (40) 12. 12.
Thurs 21-3-2019.
Stick warmups.
Clean and Presses. (30 k) 3. (35) 3. (40) 3.
Power snatch. (20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) — all 3 failed, only getting face high
Breathing Squat (45 k ) 4. (65) 4. (96) 20.
Rader pulls - 84.
flexing … all cancelled due to lack of interest
One Arm curl.
SLHR
Wide Grip Pulldowns.
Ab Roller
3 Likes
nice
“96.20.
nice”
Thanks Bonobos, but last time i went heavy it was 104. i reckon 110 is nice.
Mon 25-3-2019.
78 NOW
Stick warmups.
C+J stick - 2.2.
Jerk Behind Neck. (30 K) 5. (35) 5. (40) 5.
Clean pulls. (40 k) 2. (50) 2. (55) 2. (60) 2. (65) 2.
Flexing ……
SLHR (10 k) 14.13
Wide grip pulldown. (110 lb) 13.12.
One arm curls. (10 k) 13.13.
Ab roller. 18. 17.
Thurs 4-3-2019.
Stick warmups.
Clean and Presses. (20 k) 3. (30) 2. (35) 2. (40) 1. (47.5) F.
Quarter press from rack. (47.5k) 5. (50) 5. (55) 5.
Olympic Deadlift (65 k) 5. (85) 5. (100) 5.
Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. — all done deep with a stretch pause at the bottom.
flexing …
One Arm curl. (10 k) 13. 13.
SLHR (10 k) 14. 14.
Palms up Pulldowns. (110) 14. 13.
Ab Roller 18. 18.
2 Likes
Mon 1-4-2019.
78 NOW
Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3. (40) [2+f]
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (47.5) 2.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (30) 1.
flexing …
lat pulldown, wide grip. (110 lb) 13. 13.
triceps pressdown. (80 lb) 14. (90) 13.
face pulls (40 lb) 13.12.
ab roller. 19. 18.
Thurs 4-4-2019.
Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (37.5) 5.
Quarter Press (45 k) 5. (50) 5. (55) 5.
Snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. — all done ending with a sink down stretch into a deep split.
flexing …
one arm curls (10 k) 14.13.
SLHR. (10 k) 14.13.
wide grip lat pulldowns. (110 lb) 14.13.
ab roller. 19.
Paused breathing squats.
(55 k) 2. (80 k) 23.
Rader Pulls 20.
2 Likes
Mon 8.4.2019
Stick warmups.
Power Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (42.5) [1+F]
Olympic Deadlift. (65 k) 5. (85) 5. (102.5) 5.
Split C+J. Stick – 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. — each clean & each jerk done with a sink down stretch in the split before coming up.
Flexing ……
Palms up Lat pulldown (110 lb.) 13. 13.
Triceps Pressdown. (80 lb.) 15. (90) 13.
Ab roller. 19. 19.
Facepulls. (40) 13. 13.
Thurs 11-4-2019.
78 NOW
Stick warmups.
Clean and Presses. (30 k) 3. (37.5) 3. (42.5) [2+F].
Power snatch. (20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3.
Breathing Squat (45 k ) 4. + 20 Rader pulls.
(65) 4. + 20 Rader pulls.
(98) 20. + 44 Rader pulls.
2 Likes
Mon 15-4-2019.
78 NOW
Stick warmups.
C+J stick - 2.2.
Jerk Behind Neck. (30 K) 5. (37.5) 5. (42.5) [4+F]
Clean pulls. (40 k) 2. (50) 2. (60) 2. (65) 2. (70) 2.
Flexing Â……
SLHR (10 k) 14.14
Wide grip pulldown. (110 lb) 14.14.
One arm curls. (10 k) 14.14.
Ab roller. 20. 19.
Thurs 18-4-2019.
Stick warmups.
Clean and Presses. (20 k) 3. (30) 2. (37.5) 2. (42.5) 1. (47.5) F.
Quarter press from rack. (47.5k) 5. (52.5) 5. (55) 5.
Olympic Deadlift (65 k) 5. (85) 5. (105) 5.
Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. — all done deep with a stretch pause at the bottom.
flexing …
face pulls (40 lb) 14.14.
Palms up Pulldowns. (110) 14. 14.
Ab Roller 20. 20.
2 Likes
Mon 22-4-2019.
78 NOW
Stick warmups.
Jerk triples. (30 k) 3. (35) 3. (37.5) 3. (40) 3.
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (50) [1+F].
dead hang clean, ending with a sink down stretch into a deep split… stick 2. 2. (20 k) 1. (25) 1. (30) 1. (32.5) 1.
flexing …
lat pulldown, wide grip. (110 lb) 15. 14.
triceps pressdown. (80 lb) 15. (90) 14.
face pulls (40 lb) 14.13.
ab roller. 20. 20.
Thurs 25-4-2019.
Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (40) [3+F.]
Quarter Press (45 k) 5. (50) 5. (55) 5.
Snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. — all done ending with a sink down stretch into a deep split. (35) pull only,chest high.
flexing …
one arm curls (10 k) 15.14.
SLHR. (10 k) 15.14.
Paused breathing squats.
(55 k) 2. (80 k) 24.
Rader Pulls 20.
2 Likes
Mon 29.4.2019
78 NOW
Stick warmups.
Power Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (42.5) [1+F]
Olympic Deadlift. (65 k) 5. (85) 5. (107.5) [2+F].
Split C+J. Stick – 1.1. (20 k) 1. (25) 1. (30) 1. — each clean & each jerk done with a sink down stretch in the split before coming up. — no more sinkies - (35) 1. (37.5) 1.
Flexing ……
Palms up Lat pulldown (110 lb.) 15. 14.
Triceps Pressdown. (80 lb.) 15. (90) 15.
Ab roller. 20. 20.
Facepulls. (40) 14. 14.
Thurs 2-5-2019.
Stick warmups.
Clean and Presses. (30 k) 3. (37.5) 3. (42.5) [2+F].
Power snatch. (20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3.
Breathing Squat (45 k) 4. + 20 Rader pulls.
(65) 4. + 20 Rader pulls.
(100) 20. + 44 Rader pulls.
2 Likes