They made me do it

Training Logs
1

Continuing the discussion from 76 Year Old Olympic Lifter:

They wouldn’t let me post, as no one has replied. So starting a new heading.

Mon 24-6-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (32.5) 1. (37.5) 1.

Heels raise. (70 k) 10. (85) 10. (100) 10.

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

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (100) 3. (97.5) 3. (97.5) 3.

training time 1 hour and 6 minutes.

Thurs 27-6-2024.

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. (75) 3. 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. (27.5) 5. (25) 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (60) 20. (65) 20.

Assisted Chins. 15. 15.

Training time 1 hour and 19 minutes. ---- Too much chatting with a delicious athlete that i shouldn’t even be looking at.

5 Likes
2

Mon 1-7-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (27.5) 3. 3. 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 7.

Breathing Squat. (57.5 k) 5. (47.5 k) 20.
Rader pulls. 5. 20.

Training time 46 minutes.

Thurs 4-7-2024.

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. (50) 3. (52.5) 3. (55) 3. (57.5) 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 ) 3. (10 k’s) 3. (12.5 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 15. 14.

Assisted Chins. 15. 15.

Workout time 54 minutes.

3 Likes
3

Mon 8-7-2024.

83 now.

Weighed this morning, after 6 months of 16/8 diet, and my weight has gone from 85 k to 90.4. Time for a serious cut. I’ll do the 5/2 which has worked in the past. I guess my press, which is affected by weight loss won’t be going up any more for the duration.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) F.

Heels raise. (80 k) 10. (90) 10. (100) 10.

One arm chest supported rows. (25 k) 14. 13.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (100) 3. 3. (97.5) 3.

training time 1 hour and 2 minutes.

Thurs 11-7-2024.

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. (75) 3. (77.5) 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. (32.5) 1. (27.5) 5. 5. (25) 5.
Heels raise. 3 x 20.
(50 k) 20. (60) 20. (70) 20.

Assisted Chins. 15. 15.

Training time 1 hour and 10 minutes

2 Likes
4

Mon 15-7-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. (27.5) 3. 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 8.

Breathing Squat. (60 k) 5. (50 k) 20.
Rader pulls. 5. 20.

Training time 46 minutes.

Thurs 18-7-2024.

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. (50) 3. (55) 3. (57.5) 3. (60) 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 ) 3. (10 k’s) 3. (12.5 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 15. 15.

Assisted Chins. 15. 15.

Workout time 1 hour and 8 minutes.

4 Likes
5

Mon 22-7-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) F.

Heels raise. (80 k) 10. (90) 10. (105) 10.

One arm chest supported rows. (25 k) 14. 14.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (100) 3. 3. 3.

training time 1 hour.

Thurs 25-7-2024.

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. (77.5) 3. 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. (32.5) 1. (27.5) 5. 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (60) 20. (75) 20.

Assisted Chins. 15. 15.

Training time 1 hour and 6 minutes.

3 Likes
6

Mon 29-7-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. 3. (27.5) 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 9.

Breathing Squat. (62.5 k) 5. (52.5 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

Thurs 1-8-2024.

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. (50) 3. (55) 3. (60) 3. 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 ) 3. (10 k’s) 3. (12.5 k’s) 3. (15 k’s) 3 F’s.

Single leg Heels raise on block. (10 k.) - 10. (15 k.) 7. (12.5 k) 15.

Assisted Chins. 15. 15.

Workout time 58 minutes.

3 Likes
7

Still following! Great work!

1 Like
8

Thanks Raven. Much appreciated. Hopefully i will be back in business now on this hijacked thread.

1 Like
9

Mon 5-8-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) 1.

Heels raise. (80 k) 10. (90) 10. (105) 10.

One arm chest supported rows. (25 k) 15. 14.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (102.5) 3. (100) 3. 3.

Training time 1 hour, and 8 minutes. Shouldn’t take time out to coach someone.

Thurs 8-8-2024.

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. (80) 3. (77.5) 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. (32.5) 1. (28.75) 5. (27.5) 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (65) 20. (75) 20.

Assisted Chins. They have a weight loaded machine to do this. I thought i would try it instead of a kick off.
Set the assist at 41 k, and did 2 sets of 12, which was comfortable. Might work on this now.

Training time 1 hour and 12 minutes.

3 Likes
10

Mon 12-8-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (33.75) 1. (28.75) 3. 3. 3. (27.5) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

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

Breathing Squat. (65 k) 5. (55 k) 20.
Rader pulls. 5. 20.

Training time 54 minutes.

Thurs 15-8-2024.

83 now

Back stiff and tender after last workout. SO … Not risking an injury, modified training today. Instead of a quickfire multi-set work
out, reduced the sets bigly, as a well known politician would say, and had considerable rests.

Bend, Stretch, Squat. 5 reps each.

Front Squat sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (40) 3. (50) 3. (62.5) 3.
rader pulls. 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 ) 3. (10 k’s) 3. (12.5 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (15 k) 9. (12.5 k) 15.

Assisted Chins, (41 k assist) 13. 13.

Workout time 54 minutes.

3 Likes
11

Hi Jerry. Now, Monday, everything fine. Yes, I was right to pull my horns in.
I have read of oldies dropping from 2-a-week to a Mon, Fri, Wed schedule. Hope i don’t have to go to that in the next ten years. I suppose volume and number of exercises could be adjusted down. For the moment I am slowly recovering strength and flexibility after the catastropic event last year.

Mon 19-8-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (40) 1.

Heels raise. (85 k) 10. (95) 10. (105) 10.

One arm chest supported rows. (25 k) 15. 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (102.5) 3. 3. (100) 3.

Training time 1 hour, and 10 minutes.

Thurs 22-8-2024.

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. (80) 3. 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. (32.5) 1. (28.75) 5. 5. (27.5) 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (75) 20.

Assisted Chins. (41 k. assist) 14. 13.

Training time 1 hour and 15 minutes.

2 Likes
12

Mon 26-8-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (33.75) 1. (28.75) 3. 3. 3. 3. (27.5) 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 11.

Breathing Squat. (67.5 k) 5. (57.5 k) 20.
Rader pulls. 5. 20.

Training time 58 minutes.

Thurs 29-8-2024.

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. (50) 3. (55) 3. (62.5) 3. 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. (10 k’s) 3. (12.5 k’s) 3. (15 k’s) 3 F’s. Cleans only. They wouldn’t go up.

Single leg Heels raise on block. (10 k.) 10. (15 k.) 10. (12.5 k) 15.

Assisted Chins. (41 k assist) 14. 14.

Workout time 1 hour and 12 minutes.

4 Likes
13

I’m following, too, for what it’s worth, as I did the last thread. Good work!

4 Likes
14

Thank you Emily. What i am managing currently is worse than poor. 12 months back, before my medical episode, i was squating 100k for 10, and pressing 40 k for 5. The rebuild is so slow, and what i can currently do is embarrassing. Getting old sucks. It’s very encouraging that anyone reads my stuff. Nice to see your efforts and care of a four legged companion.

2 Likes
15

I think you have to be careful, in life, to position your gaze fairly when assessing yourself. Fitness, finances, whatever self-measure you’re taking, take it equitably. I turned 60 this year, and I’m fairly horrified by the entire situation. If I compare myself to me at 50, I’m failing profoundly. I have sciatica at the moment along with ITBS and an increasingly problematic issue with my foot, which is apparently arthritis in a past break. However, despite all that, if I keep my gaze on my local contemporaries - other 60-year-old women - I’m doing okay. Terrific, maybe even. By and large they would like to be in the condition I’m in.

I learned long ago not to compare myself to Hollywood. And now I’m having to learn not to compare myself too much to former me. Unless I have my gaze focused on the continuity of my drive to be as fit as possible, in which case I’m able to say that I’m still very much me.

Embarrassed should have no place in your life. You’re exceptional and inspirational. Keep your gaze focused there.

Getting old does suck, though. Just some absolute bullshit. I do try to bear in mind that someday I’ll wish I only had sciatica, ITBS, and an increasingly problematic issue with my foot. I’ll be looking back at this as a golden time. You too.

2 Likes
16

Greetings EmilyQ. You are one smart cookie. Your positive mental attitude is the greatest!

I , too, no longer focus on what used to be – a clean and press with 15 pounds over bodyweight, a front squat 120 pounds over bodyweight. Just want to get back to where I was a year ago. I’ve settled in on the the system that had finally got my unresponsive body gaining strength and muscle. That is, to to plan and write down in my training log the workout that I’m about to do, with just an additional rep, or a little more weight. Going in with this target usually succeeded and slowly built me up.

I don’t know if this might help your sore, poor, foot, but a training experiment way back put a group on a one arm only training schedule. The arm that wasn’t being trained also considerably increased in strength. Maybe you could do single leg heels raise with your ‘good’ foot, and see what happens to the other?

I’ve got a whole log of previous injuries. Your ITBS? Way back, I suddenly had terrible pain in one knee when I dropped into the low position on the squat snatch. So ---- I used quarter squats, which didn’t hurt the knee, and gave a great pump in the quads. 20 reps going up to over 400 pounds. Eventually, over months and months, the pain left.

Sciatica – had a sudden onset which lasted over a year. In that time I exercised sitting in a chair, pulling up and pressing weights. My ‘good’ leg I exercised on incline leg press, and also did heels raise leg press on that leg. At the end I was feeling better, so started squat snatches. Then suddenly my body did a quake in the deep position, and after that I was good.

Still have an aftermath. Before I always used to sleep on my back. Couldn’t do that with sciatica with the pain. Now, all better, but I can’t lie on my back for more than 5 minutes, at which time my body turns itself over.

For sure you’re going to sort out your problems and keep strengthening. You are inspiring!

4 Likes
17

Ha, I don’t feel inspiring - mostly I feel grumpy!

I struggle with when to rest and when to push forward. The difference between injured (stop and heal) and a cranky body (maybe push). Sounds like maybe that’s an issue for you, too!

18

“I don’t feel inspiring - mostly I feel grumpy!”
Well, if you want to. But being a guide and an example to your fellows is something to be well pleased with. We, here, admire your perseverence and adapting to what you can do.

Mon 2-9-2024.
83 now.

“Came to the forums just to see how you were doing. Been reading for 7 years and it’s a pleasure as always. You are an inspiration. Kind regards from Holland.”

Oh my goodness! Talk about being blown away!
Thank you so much. Nothing worthy of note happening here, just trying to rebuild to where i was a year ago. If my process of planning the workout weights and reps ahead of time continues to succeed some of the time, i will very gradually get back to respectable.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (40) F. 1. — yay!

Heels raise. (85 k) 10. (100) 10. (110) 10.

One arm chest supported rows. (27.5 k) 10. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (102.5) 3. 3. 3.

Training time 1 hour, and 7 minutes.

Thurs 5-9-2024.

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. (82.5) 3. (80) 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. (32.5) 1. (28.75) 5. 5. 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (75) 20.

Assisted Chins. (41 k. assist) 15. 14.

Training time 1 hour and 17 minutes.

2 Likes
19

Perhaps, but I think most of my fellows feel defensive and aggrieved by my willingness to put in the work when they’re rather not. On the other hand, I will agree that I serve as a role model to the like-minded people coming up behind me, as you serve as a role model to me.

20

"my fellows feel defensive and aggrieved by my willingness to put in the work when they’re rather not. "
Oh, you are so right, Emily. When I was a young apprentice, someone came into good fortune, and I was surprised that everyone was jealous and nasty about it. “It should have been me!”
And of course since then, so many instances of people wanting to improve their lives being opposed and undermined by acquaintances not wanting to be outshone.
But you’re going to kill it.

2 Likes