Fri 24-1-2025
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. (62.5) 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) 5. (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (77.5) 20. (87.5) 20.
Assisted Chins. (27 k. assist) 12. (41 k. assist) 15.
Training time 1 hour and 25 minutes.
Wed 29-1-2025.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 1. (32.5) 3. 3. 3. 3.
Seated Heels raise. (51 k) 12. 12. 12.
One arm dumbell rows. (17.5 k) 10. (25) 14.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 16 minutes.
MON 3-2-2025.
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.) 14. (12.5 k) 15.
Assisted Chins. (27 k assist) 13. (41 k assist) 15.
Workout time 1 hour and 14 minutes.
Fri 7-2-2025
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. … Power clean (47.5) 1.
Heels raise. (102.5 k) 10. (112.5) 10. (120) 10.
One arm chest supported rows. (28.75 k) 13. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. (112.5) 3. (110) 3.
Training time 1 hour, and 12 minutes.
Wed 12-2-2025.
83 now.
Bend, stretch, squat. 5 each.
Interesting … Have lingering rib pain following a strain in the garden. Wearing my lifting belt is very painful, so I trained without it today. My back and belly handled everything without problems. Maybe less than max efforts just don’t need a belt.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (52.5) 3. (62.5) 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) 5. 3. (30) 5.
Heels raise. 3 x 20.
(67.5 k) 20. (77.5) 20. (87.5) 20.
Assisted Chins. (27 k. assist) 14. (41 k. assist) 15.
Training time 1 hour and 23 minutes.
Mon 17-2-2025.
83 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 2. (32.5) 3. 3. 3. 3.
Seated Heels raise. (51 k) 13. 12. 12.
One arm dumbell rows. (17.5 k) 10. (25) 15.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 17 minutes.
FRI 21-2-2025.
84 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.) 15. (12.5 k) 15.
Assisted Chins. (27 k assist) 15. (41 k assist) 15.
Workout time 1 hour and 9 minutes.
Wed 26-2-2025
84 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. … Power clean (45) 1. (50) F.
Heels raise. (102.5 k) 10. (112.5) 10. (122.5) 10.
One arm chest supported rows. (28.75 k) 14. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. (115) 3. (107.5) 3.
Training time 1 hour, and 12 minutes.
Mon 3-3-2025.
84 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. (42.5) 3. (52.5) 3. (62.5) 3. (72.5) 3. (82.5) 3. (95) 3. (50) 3. 3. … Ready to increase weight on my heavy set next time.
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) 5. 4. (30) 5.
Heels raise. 3 x 20.
(67.5 k) 20. (77.5) 20. (90) 20.
Assisted Chins. (23 k. assist) 10. (41 k. assist) 15.
Training time 1 hour and 22 minutes.
Superb, glad the numbers are on the way back up. Inspiring work here!
Thanks Mr Raven. When i was young, the weights used to go up regularly. Now it’s once in a blue moon stuff.
FRI 7-3-2025.
84 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 3. (32.5) 3. 3. 3. 3.
Seated Heels raise. (51 k) 13. 13. 12.
One arm dumbell rows. (17.5 k) 10. (27.5) 10.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 10 minutes.
WED 12-3-2025.
84 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. (20 k.) 10. (12.5 k) 15.
Assisted Chins. (23 k assist) 11. (41 k assist) 15.
Workout time 1 hour and 11 minutes.
Mon 17-3-2025
84 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. … Power clean (45) 1.1. (50) F.
Heels raise. (105 k) 10. (112.5) 10. (122.5) 10.
One arm chest supported rows. (28.75 k) 15. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. (117.5) 3. (107.5) 3.
Training time 1 hour, and 18 minutes.
Fri 21-3-2025.
84 now.
Bend, stretch, squat. 5 reps each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (42.5) 3. (52.5) 3. (62.5) 3. (72.5) 3. (82.5) 3. (97.5) 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) 5. 5. (30) 5.
Heels raise. 3 x 20.
(70 k) 20. (77.5) 20. (90) 20.
Assisted Chins. (23 k. assist) 12. (41 k. assist) 15.
Training time 1 hour and 25 minutes.
WED 26-3-2025.
84 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 3. 2. (32.5) 3. 3. 3.
Seated Heels raise. (51 k) 13. 13. 13.
One arm dumbell rows. (17.5 k) 10. (27.5) 11.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 15 minutes.
MON 31-3-2025.
84 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. (20 k.) 11. (12.5 k) 15.
Assisted Chins. (23 k assist) 13. (41 k assist) 15.
Workout time 1 hour and 15 minutes.
Mon 4-4-2025
84 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. … Power clean (45) 1. (50) F.
Heels raise. (105 k) 10. (115) 10. (122.5) 10.
One arm chest supported rows. (30 k) 10. (25 k) 15.
Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. (120) 1.
Training time 1 hour and 17 minutes.
Wed 9-4-2025.
84 now.
Bend, stretch, squat. 5 reps each.
Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (42.5) 3. (52.5) 3. (62.5) 3. (72.5) 3. (82.5) 3. (97.5) 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) 5. 5. 2.
Heels raise. 3 x 20.
(70 k) 20. (80) 20. (90) 20.
Assisted Chins. (23 k. assist) 14. (41 k. assist) 15.
Training time 1 hour and 19 minutes.
MON 14-4-2025.
84 now.
Bend, stretch, squat. 5 each.
Cleans and Presses. (20k) 2. (32.5) 1. (35) 3. 3. (32.5) 3. 3. 3.
Seated Heels raise. (51 k) 14. 13. 13.
One arm dumbell rows. (17.5 k) 10. (27.5) 12.
Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.
Training time 1 hour and 18 minutes.
A while back I got an email ad for a site called “Grey top Warriors”, dedicated to training oldies. It offered a daily email of advice and instruction. Yep, interested, always looking for suggestions and experiences. So I signed up (it’s free). They needed age and training experience. 84 years, and 70 years. The emails are sensible and helpful, and the site has a great blog and articles.
I got an unexpected and very nice email, praising me up, and asking about my training experiences.
Well, there has been some back and forth between us and coach Greg is beyond impressive in his life and achievements.
So, for your entertainement, here are the messages to date ….
On 26/03/2025 8:30 pm, Greg Noland wrote:
Hi John,
First off, WOW!!
I’m genuinely impressed - 70 years of training experience is remarkable! At 84, you’re the embodiment of what GTW is all about - men who refuse to let age define their fitness journey.
I’m curious - what types of training have you found most effective throughout your decades of experience?
With your extensive background, I’d love to hear what’s worked best for you over the years.
The Muscle Strategies guide you signed up for gives a brief look into the Grey Top Warriors’ world.
It focuses on optimizing training specifically for men over 40, but many of our members are in their 60s, 70s, and beyond.
The principles of progressive overload and strategic recovery become even more crucial as we advance in age, and I suspect you’ve discovered this through your own journey.
My main program – Grey Top Warriors Health & Fitness Lifestyle Program consists of 7 levels using bodyweight training at home and aims to help men over 40 build strength, mobility, and resilience without needing a gym membership or expensive equipment.
It starts with the Primer level, which establishes proper movement patterns and builds a foundation of strength that most men our age have lost. Each level progressively challenges you while respecting your body’s need for proper recovery.
If you have any specific areas you’re looking to improve or any particular challenges you’re facing with your training now, I’d be happy to point you toward some additional resources that might help.
Keep inspiring the rest of us!
Coach Greg
Grey Top Warriors
Thank you Greg. I just love praise. But I’m really nothing special. Was really skinny when young, and desperately struggled to build up. A couple of home exercises courses. Yoga from books. At 17 joined a gym, but genetically am pretty poor. Got up to a clean and press 15 lbs over bodyweight, sq 286 lb, deadlift 415 lb. Bodyweight 160 lb. Married at 28. Moved to the country for a raise and permanent supervisory position. Two children. Was there 38 years, mostly home training. Did running, competitive swimming, learnt and taught tai chi. did reiki and subtle body dynamics. Bodyweight 180 lbs. I had worked out how to improve my unresponsive body. Retired (retrenched) at 64. Came back to the city, built a house, joined a gym, and started Masters Olympic weightlifting. Again, nothing special, but i set about 80 state masters records in various weight and age groups. Now weigh about 209 lbs at a little tubby. Training at a local gym.
On 1/04/2025 12:58 am, Greg Noland wrote:
Hey John,
“Nothing special?” Brother, you’re the definition of a Grey Top Warrior! Machine like even!!
Let me tell you what I see in your story:
You started skinny, genetically “disadvantaged” by your own account, and yet you’ve been consistently training for over 65 years. That’s not just impressive - it’s extraordinary.
Clean and press at 15 lbs over bodyweight, squatting 286 lbs, deadlifting 415 lbs at 160 lbs bodyweight? Those are solid numbers by any standard. But what’s truly remarkable isn’t just those achievements - it’s your relentless pursuit of strength and wellness through every stage of life.
You’ve adapted, evolved, and overcome. From home exercise courses to yoga, from tai chi to reiki, from family responsibilities to career demands - you never stopped finding ways to train. When most men would have settled into a sedentary retirement at 50, you joined a gym and took up Masters Olympic weightlifting, setting 80 state records!
At 84, you’re still training at a local gym, still pushing yourself, still refusing to surrender to age.
John, this is exactly what Grey Top Warriors is about. You’ve shown, it’s not about being genetically gifted or having perfect circumstances. It’s about determination, consistency, and the warrior spirit that refuses to quit despite obstacles, age, or limitations.
You’ve been embodying the GTW philosophy decades before we even existed. Your journey isn’t just inspiring - it’s a blueprint for what’s possible when you commit to the path.
Don’t downplay your achievements. You’ve earned every rep, every pound, every record, and every year of strength you’ve built. You’re not just a Grey Top Warrior - you’re a Grey Top Legend.
Warrior on John,
I wish we could say all this is down to GTW, but you’re teaching me at almost 55, I have at least 30 years of training left in me!
Rock on!!
Coach Greg
Hi coach Greg.
First I want to acknowledge and appreciate that you read my post carefully and assessed my doings in a kind and encouraging way.
I see you are planning a long and successful training career, and are helping oldies get into training and healthy lifestyles. This project is so important and timely. Nowadays there is growing interest in weight training to maintain a long and strong lifetime.
So I am sending you an unasked for smattering of my trainings and experiences that may have use for you in training others and maybe for yourself.
I see you have a background in the martial arts. I started learning Tai Chi from a book at age 32, and was doing alright. Then I wanted to learn some Kung fu. I got in touch with a Tae Kwon Do association in the city, and eventually organized them to start a class in a nearby country town. I went from 10’th grade (beginners), up to first grade, which was the grade below black belt. Each grade had to do increasingly advanced forms (hyungs) and sparring. Black belt exam required doing a side kick to head height to break a board. My hips won’t let me kick that high to the side, so I never advanced further, and eventually dropped out.
I immersed myself deeper into the original Tai Chi, which is an absolutely deadly martial art, not like the poofta forms everywhere today. I joined the World Tai Chi Boxing association, and got pretty advanced. I taught hundreds of people Tai Chi in surrounding towns, and had 4 articles on my research and practice in the international ‘Combat and Healing’ magazine.
One year at an international training camp, the Master looked us over, as we were relaxing on a grassed slope before the afternoon class, and said, “John, you are looking very Toned.”
Wow! Was I ever puffed up with pride.
Later that year, my wife was abusing me for something, and I said, “The Master says I look toned.” She said, “He didn’t see you from underneath!”
Late in my working life, I started training (with iron weights, not bumpers) at the local recreation center, to get good at the snatch and clean and jerk. After a couple of years I got in touch with the state olympic weightlifting association, to compete.They had me come to the city to be assessed before they would let me on a platform. The senior state master watched my lifts at the gym, in front of the various lifers. Someone told him, “He lifts better than you do.” So that was the start of my lifting career. I would go down to the city every couple of months to compete.
When I was retrenched at age 64, we built a house in the city, and for a fair number of years, I trained and lifted at the state gym, until we were thrown out due to political factions. I ended up training alone at various gyms.
When I was lifting, they said no master drops as low as me.
At my first national masters, I could see I had no chance against the best lifter in the 85 k class, as he had placed third in the worlds, so I bulked up to the 92 k class for a better chance, but only came second.
At the second, which incorporated Australian and Asian lifters, I lifted in the 85 k, and won and got best lifter in my age group. The national masters secretary said my flexibility was outstanding. Thank you Tai Chi and yoga.
In August 2023, I had a medical event. My left shoulder was suddenly sore, then both. Next I was sore and stiff all over. I could not lift my hands higher than my chin, due to the pain, and it was a struggle to get up from a chair. I went to the doc (first time in 9 years since an exam to continue driving). He said, we have to look at the shoulders first. I was sent for scans. They said I had partial tears in both infaspinatus. Injections, and told me to go to a physio.
Stuff that.
Did my own thing.
Started with 3 reps squat with no weight. Press 20 k to chin level.
Got to 20 k front squat for 3. Could not get my hands up to hold a weight for back squat.
Gradually sorted everything. Now have good flexibility – not great like it used to be. At the time of the event I was squatting nearly 100 k for 10, clean and press 42.5 k for 3.
Currently I am alternating some whole body routines. 10 sets of 3 squat up to 97.5 k. Front squat 10 sets 3 to 72.5k. Clean and press 41.25 k for 1.
The clean and press is THE whole body exercise, and is in every routine.
If you wanted to, you could see some of my lifting pics and a video of a state record in my facebook, if you tracked back through it.
I am john humphrys, with an avatar of one of my squat snatches from the side.
In no way do I expect you to respond to this. It is just something you might like.
All the best.
On 9-4-2025.
Hi John,
Your story is absolutely fascinating - thank you for sharing it in such detail!
Your journey from learning Tai Chi from a book to teaching hundreds and publishing research articles shows remarkable dedication. And puts many men to shame.
The anecdote about your wife’s comeback to the Master’s “toned” compliment gave me a good laugh!
Your Olympic weightlifting achievements are truly impressive. Winning your age group in the Australian and Asian competition speaks volumes about your commitment. And that flexibility comment from the national masters secretary? Wow!! That’s the kind of functional fitness that keeps us going strong for decades.
I’ve recently started to focus more on my old splits training from my karate days. I reckon it’s very impressive for anyone in their 50s and up being able to get close to splits.
What really struck me was your approach to rehabilitation after that 2023 medical event. My own rehab after a serious car crash when I was in bed for 5 months with a broken back was the reason I got back in to Thai boxing. I thought it would be the best way to rebuild my shattered body. And the crash was one of the reasons I started GTW. You do a lot of thinking when you’re stuck in bed for so long.
And you plan of starting with just 3 reps of bodyweight squats and methodically building back to where you are now demonstrates exactly the kind of resilience I try to instill in the GTW community. Your current routine with heavy squats and clean and presses is inspiring at any age, let alone 84!
Since you shared your background, I’ll share a bit more of mine. I actually came to Thailand back in 1991 to train in Thai boxing as preparation for the UK karate championships. Over the years, I’ve been fortunate enough to be trained by 4 world champions, fought with both gold and bronze Olympic medalists in conventional boxing, and countless Bangkok champions. I was never a champion myself, but the opportunity to train with such decorated fighters was something I’d never have experienced had I stayed in the UK.
Now, my focus has shifted to helping men (mainly 40-60) who perhaps never really connected with exercise but now realize they have no choice if they want to fight back against aging. Many guys reach this age and suddenly feel like their bodies are betraying them - I’m trying to show them it’s not too late to change course.
I appreciate you engaging with the GTW content. Even if you’re not following our specific program (and clearly, you’ve got your own effective approach!), having someone with your experience occasionally checking in and commenting helps encourage others who might be just starting their fitness journey later in life.
Would you mind if I occasionally referenced aspects of your story (anonymously if you prefer) in some of my articles? Your rehabilitation approach, in particular, could be valuable for my readers to learn from.
Stay strong John – A True Warrior
FRI 18-4-2025.
84 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. (20 k.) 12. (12.5 k) 15.
Assisted Chins. (23 k assist) 14. (41 k assist) 15.
Workout time 1 hour and 9 minutes.