Fri 15-11-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. (30) 3. 3. 3.
Seated Heels raise. (51 k) 11. 11. 10.
One arm dumbell rows. (17.5 k) 10. (22.5) 14.
Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (30 k) ----- (42.5) took 5 mins and 20 sec.
(67.5 k) 20.
Rader pulls. 20.
Training time 51 minutes.
It was 37 degrees [98.6 Fahrenheit] on Sat, so I walked down to the beach for a swim. Climate Change means this summer will be blistering hot with high fire danger. Whatever trump says, Climate Change is not a hoax.
WED 20-11-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 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 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 10. (12.5 k) 15.
Assisted Chins. (32 k assist) 11. (41 k assist) 15.
Workout time 1 hour and 7 minutes.
Sun 24-11-2024.
Had to train on Sun afternoon, after lunch. Felt so uncomfortable and sluggish. Early morning suits me better.
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. (41.25) F.
Heels raise. (95 k) 10. (105) 10. (120) 10.
One arm chest supported rows. (27.5 k) 15. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. 3. 3.
Training time 1 hour, and 13 minutes.
Hello, my friend. I just stumbled upon your log. Interesting work. I realize your background is Olympic lifts so I’m curious how your chest development is relative to legs/back/delts? I do see the Rader pulls; are you using them for rib cage expansion or chest development or both?
Keep up the good work!
Greetings friend Believer
People say I have a very symetrical physique, but therein lies a story.
As a young man I wanted a V-shape, great delts and calves. Well, I was skinny, straight up and down, long arms, no calves. Countless years trying to build up : my body does not respond at well to training.
Chest – wise – my long arms meant that the pecs grab all the action of anything that is going on, and they became pretty ok. I sucked at pushups, bench press and dips, again because of said long arms. Ended up with injured shoulders from bench press, so I stopped them many years ago. No problem, the pecs remain because they get action from chins and olympic presses.
By the way, the Clean and Press is the unique whole body exercise, totaly unmatched.
My calves are now good, not outstanding, from training them every program, with a few days rest between sessions.
The Rader Pulls : I have a long history of breathing squats, which over the years built me up nicely. I followed The breathing squats with 20 Rader Pulls, as recommended by Peary Rader. It was for chest expansion and recovery from near death. Still like to do them after even low rep squatting.
I took up Masters Olympic Lifting because I like the athleticism, and wanted power more than I wanted a great physique.
Fri 29-11-2024
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. (70) 3. (82.5) 3. (92.5) 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. (35) 1. (32.5) 3 (30) 5. 4.
Heels raise. 3 x 20.
(60 k) 20. (75) 20. (85) 20.
Assisted Chins. (32 k. assist) 12. (41 k. assist) 15.
Training time 1 hour and 29 minutes.
Wed 4-12-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. 3.(30) 3. 3.
Seated Heels raise. (51 k) 11. 11. 11.
One arm dumbell rows. (17.5 k) 10. (25) 11.
Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.
70 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 7 minutes.
MON 9-12-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 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 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 11. (12.5 k) 15.
Assisted Chins. (32 k assist) 13. (41 k assist) 15.
Workout time 1 hour and 20 minutes.
Fri 13-12-2024
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. (41.25) 1.
Heels raise. (95 k) 10. (110) 10. (120) 10.
One arm chest supported rows. (28.75 k) 10. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. (107.5) 3. 3.
Training time 1 hour, and 15 minutes.
Wed 18-12-2024
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. (70) 3. (82.5) 3. (95) 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. (35) 1. (32.5) 3 (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (75) 20. (85) 20.
Assisted Chins. (32 k. assist) 14. (41 k. assist) 15.
Training time 1 hour and 23 minutes.
Mon 23-12-2024.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. 3. 3. (30) 3.
Seated Heels raise. (51 k) 12. 11. 11.
One arm dumbell rows. (17.5 k) 10. (25) 12.
Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.
72.5 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 18 minutes.
FRI 27-12-2024.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 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 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 12. (12.5 k) 15.
Assisted Chins. (32 k assist) 15. (41 k assist) 15.
Workout time 1 hour and 18 minutes.
Wed 1-1-2025
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. (42.5) F.
Heels raise. (100 k) 10. (110) 10. (120) 10.
One arm chest supported rows. (28.75 k) 11. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. 3. (107.5) 3.
Training time 1 hour, and 12 minutes.
Mon 6-1-2025
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. (72.5) 3. (82.5) 3. (95) 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. (35) 1. (32.5) 4 (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (75) 20. (87.5) 20.
Assisted Chins. (27 k. assist) 10. (41 k. assist) 15.
Training time 1 hour and 21 minutes.
Fri 10-1-2025.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. 3. 3. 3.
Seated Heels raise. (51 k) 12. 12. 11.
One arm dumbell rows. (17.5 k) 10. (25) 13.
Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.
75 k - 20, followed by Rader pulls. 20. All the squats were cut too high. Legs refused to bend enough, because they thought they wouldn’t be able to get back up. Well, they are going to keep doing this weight until they do it properly.
Training time 1 hour and 18 minutes.
Wed 15-1-2025.
83 now
Bend, Stretch, Squat. 5 reps each.
Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (67.5) 3. (72.5) 3. (50) 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 Cleans and partial presses.
Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 13. (12.5 k) 15.
Assisted Chins. (27 k assist) 11. (41 k assist) 15.
Workout time 1 hour and 16 minutes.
Mon 20-1-2025.
83 now.
Strained my ribs gardening. Nursed them by taking rests between reps, when they hurt too much.
Bend, stretch, squat. 5 reps each.
Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (42.5) F. … Power clean (45) 1.
Heels raise. (102.5 k) 10. (110) 10. (120) 10.
One arm chest supported rows. (28.75 k) 12. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. 3. 3.
Training time 1 hour, and 15 minutes.
Ouch! Hurt ribs are the worst! I’ve had a broken one, it was awful! I hope you’re feeling better and that you recover quickly.
@taichi1, where (country/region) do you live that you’re getting hurt gardening?
That seems so far away from me right now. (Completely snowed under and have been for some time.)
Thank you Ms Queen. Had a cracked rib courtesy of a taekwondo exam once. Took 6 months to get better. Don’t think I’ve done much this time, so I expect the strain will get better soon.
Ah,ha friend Emily. I live in Adelaide, South Australia. South Australia is “the driest state in the driest continent”. So we are in mid summer here. Adelaide has a mediterranean climate, so has no extremes of hot or cold. I live 500 metres from a beautiful white sand beach, so while you are trying to keep your butt from dropping off with the cold, I am strolling to the beach for swims in not-that-cold seawater.