I started this 20 singles routine as a way to maybe keep my strength up in the face of diet weight loss.
Every workout, by late afternoon my thighs are cramping from their exertions, and I am hobbling about.
My exercises are for systems, rather than muscles, but ….
interestingly, my rear delts have been torched, and I can now easily isolate them and flex them without moving my body. Indeed the whole span of my upper back muscles are alive and flexable. Biceps and triceps are tender and worked, and again I can flex them individually without moving. They’re looking good.
On the way out of the gym my biceps were saying, “Should we be hurting each other like this?”
Don’t know what they’re on about. All they have to do is participate in 20 singles of power cleans. And they’re only a link in the chain.
Maybe the fierce fast contraction slamming the bar into the clavicles?
At home did 7 sets of abdominal isolations, and two sets of single leg heels raise.
Don’t know how they can fit so many people in one building.
By the way, biceps and triceps get great work in the clean and press. They are looking fetching, and can easily be flexed in isolation just hanging at my sides.
2025 was reasonable. I got down to my target weight of 85 k. Now to maintain that weight by losing a bit more fat and putting on a bit more muscle.
Was due, by age, to lose 2 % of my muscle and power this year, but pretty well maintained. My sq was 90 k for 3, but this W.O. made 112.5 k for a single. I have been trying to keep my power up in the cut by a program of 20 singles of 2 exercises, at the rate of 1 rep every 2 minutes.
Now, in 2026, I will be trying 2 workouts a week, instead of 3 a fortnight. My clean and press and squats are going to be split over 2 W.O.'s, and the addition of dips and chins on the sq day, and leg press and heels raise on the C.+ P. day.
The 20 singles will be more “Hepburn” by increasing the rest between reps and the weight. This is an experiment. If it doesn’t work it will be dropped.
1 hour 54 minutes training. Usually, I am invisible at the gym, which is understandable because of my age. But today 2 people came up and chatted to me about training and stuff. Enjoyed it.
At home did 7 sets of abdominal isolations, and two sets of single leg heels raise.
OK. The leggy exercises, to replace the squats. (Squats on Thurs)
Wanted Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
The plate loaded leg presses were all in use , but there was a Matrix leg press.
In this one you push the sled which is braced on your back by straightening your legs. Don’t know what the resistance is, but there was a pin which I set to 54 +63 + 72 +81 for the sets of 10 reps. Felt alright. Maybe will be a goer.
Training time 1 hour and 2 minutes.
At home did 7 sets of 25 reps abdominal isolations.
The leg exercises, to replace the squats, which are now only once a week.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
Worked ok last week. 63 + 72 + 81 + 90 for sets of 10 reps.
Training time 1 hour and 4 minutes.
At home did 7 sets of 25 reps abdominal isolations.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 81 + 90 + 99 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 4 minutes.
At home did 7 sets of 25 reps abdominal isolations.
(20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (37.5) 1. 1. 1. F. (35) 9 singles. ----- DISASTER. Weights just wouldn’t go. Only excuse is daily temp of 45 degrees C the last couple of days. (113 F). That doesn’t wash with me, but maybe someone else is overly kind hearted.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 90 + 99 + 108 alternated with heels raise for sets of 10 reps.
Training time 1 hour and 15 minutes.
At home did 7 sets of 25 reps abdominal isolations.
I spent most of my working life in the country, as I went there for a promotion. Always fascinated by Olympic weightlifting, since watching a review of the 1956 Olympic Games. Was retrenched at age 64, so settled down to practice the 2 lifts in a country gym (iron weights). After 2 years I figured I was ready, and got in touch with the weightlifting association in the big smoke. They wouldn’t let me join before proving I wasn’t a danger to everyone. So I had to show my stuff to the senior masters lifter - in front of the whole team.
They opined I had better technique than the senior. So for years I would travel down for contests, and later moved down. I set over 80 state records in various weight and age groups. Came to an end due to politics, with weighlifters thrown out of the state gym. I now train on my own in a commercial gym.
Mon 2-2-2026
84 Now.
Warmups.
Bend, stretch, twist, squats. 5 reps each.
Clean and press.
(20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (42.5) F. (40) 1. (37.5) 1. 1. 1. F. 1. 1. F. (35) 5 singles.
Matrix Leg press, supersetted with heels raise, 1 minute rest between each of 4 rounds.
72 + 99 + 108 +117 alternated with heels raise for sets of 10 reps.