starting strength gym
Page 13 of 94 FirstFirst ... 311121314152363 ... LastLast
Results 121 to 130 of 940

Thread: 76 year old olympic weightlifter

  1. #121
    Join Date
    Sep 2010
    Location
    Somewhere on a Quest
    Posts
    8,502

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Quote Originally Posted by codger View Post
    I'm surprised your gym doesn't have at least one power rack. I wonder they'd let you could set up some saw horses or something.
    This is what I kept thinking. Something set up to rest the bar on in the unlikely chance you ever failed a rep.

    Yep, keep moving slowly upward with the weights. No jumping into something big. A small increase here, stay with a weight there. It all adds up over time. No deciding 'this' is the day I pull 315x20, until you've worked up to 310x20 or 315x19!

  2. #122
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    I think I will focus on powerlifting for a while. I'm hoping i can break 1,200 pounds. Probably a stretch for this stringy old turkey but I'll see what the year brings.
    Codger
    I think that's a good plan. You'll reap the rewards from that power you have built. I would put money on you making it.

    I'm surprised your gym doesn't have at least one power rack. I wonder they'd let you could set up some saw horses or something.
    Codger
    This little compact gym is my only option now. We had a magnificent olympic lifting gym at the state sport centre, but were thrown out of there by the combined political power of other sporting bodies.
    The other lifters moved to another gym on the other side of the city. it was 18 km away, & you had to go thru peak hour traffic, because of its opening time. So i looked at all the gyms within reach from my home. What a mess of banks of stationary bikes, rowers, climbers, treadmills, & piddly fixed weights. No platforms, no bumpers, no room.
    This little one has a number of oly bars, bumpers, & a squat rack that nobody uses - yay! If i went at peak times, there would be no room for me, with the prowler going up & down, farmers walks with kettlebells, deadlifts, & floor based intervals. So i go at 7 AM, just as the early morning crew is finishing, & the next lot haven't moved in. By the time they get there i have have staked my claim.

    That's a brilliant idea to use saw-horses. Possibly a problem, with nowhere to store them on site, & my little bubble has limited space. But very worth looking into. Thanks.

    Yep, keep moving slowly upward with the weights. No jumping into something big. A small increase here, stay with a weight there. It all adds up over time.
    Oldster
    Yes, indeed. I see how successfully you have used that strategy for years on your pretty stable bunch of exercises.
    This would be workable for me. I'd just have to curb poundage greed. Probably easier for me than others, because gainzz will be slow in coming at this stage.


    77 NOW

    Mon 9-4-2018.


    Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 18.
    Clean and presses. Intensity. (30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1.
    Press on back (30 k) 5. (35) 5. (40) 5. (42.5) 5. Oldster cured HIS bench press wrecked shoulder, by going to Close Grip. Maybe my CG POB will be good for me?

    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.
    Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1


    Rowing intervals. 30 seconds x 5.

    and flexing ...
    Single leg heels raise. (10 k) 13. (12) 13. 12.
    Incline face down lateral raise (3 k's) 12.12.11.
    Concentration curl (8 k) 12. (10) 10.9.
    Ab Crunch on swiss ball. 11.11.11.

  3. #123
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    77 NOW

    Thurs 12-4-2018.

    Squat (Intensity) No safety facilities, so i played with some bottom-up front squats. (40 k) 1. (50) 1. (60) 1. May be a goer. Hits the quads, & DL the back.
    Stationary J.B.N. (Intensity)(30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1.
    Olympic deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (100) 4. hook grip.

    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.
    Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

    Rowing intervals. 30 sec x 5.

    flexing .....
    Barbell freestanding heels raise. (90 k) 10. (95) 10. (100) 10.
    Incline face down lateral raise. (3 k's) 12.12.12.
    Zottman curls. (8 k) 11. (10) 11.10.
    Cable crunch. ----- been reading about Roll Outs being the best ever ab exercise, so i tried a couple of sets at the end of my Mon session. My abs are still too sore to do anything.

  4. #124
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    Roll Outs being the best ever ab exercise, so i tried a couple of sets at the end of my Mon session. My abs are still too sore to do anything.
    I felt the same way when I first tried them; the same thing happens when I haven't done them for a few weeks.

  5. #125
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    "My abs are still too sore to do anything."
    I felt the same way when I first tried them; the same thing happens when I haven't done them for a few weeks.
    Codger
    I would warrant you will be doing them standing before i get up to ten reps on my knees.


    77NOW

    Mon 26-3-2018.
    Stick warmups.
    Breathing Squats. (55 k) 4. (75) 4. (100) 20. ...... and 60 Rader pulls.

    i have discovered a new mathematical equation
    breathing squats = nothing good for the rest of the workout.

    Press. (volume) (20 k) 5. (30) 5. (35) 5.5.
    Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) [F.F.F.]

    Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
    Split Snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

    Rowing intervals. 30 sec x 1. yes, 1.

    Flexing ....
    SLHR. (12 k) 14.13.13.
    Incline face down lateral raise. (3 k's) 13.12.12.
    Concentration curl. (8 k) 12. (10) 10.10.
    Rollouts. 5.5.

  6. #126
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    I would warrant you will be doing them standing before i get up to ten reps on my knees.
    It's going to be a while--if ever--before I manage to do one standing. I'm still belly flopping every time I try one from a standing position.

  7. #127
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    [Rollouts] It's going to be a while--if ever--before I manage to do one standing. I'm still belly flopping every time I try one from a standing position.
    Codger
    I hear you, Bro. A standing rollout is a tremendous leap in difficulty.
    i just wonder ..... What if we trained them on our knees, but gradually use larger height extenders under the knees. Like a slim book placed flat, then a thicker one, then something a bit higher. Finally getting to feet-on-toes height.
    That would be very like what you end up in a standing rollout. But approached very gradually, like progressive resistance exercise.

    77 NOW

    Thurs 19-4-2018

    Stick warmups
    Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 3. (105) 5.
    Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (37.5) 5.
    Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (62.5) 3.

    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.
    Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

    Rowing intervals. 30 sec x 5.

    flexing ....
    SLHR. (12 k) 14.14.13.
    Incline face down lateral raise. (3 k's) 13.13.12.
    Zottman curls. (10 k) each arm. 11.10.9.
    Rollouts. 6.5.4.

  8. #128
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

    Default

    i just wonder ..... What if we trained them on our knees, but gradually use larger height extenders under the knees. Like a slim book placed flat, then a thicker one, then something a bit higher. Finally getting to feet-on-toes height.
    That would be very like what you end up in a standing rollout. But approached very gradually, like progressive resistance exercise.
    I asked Oldster a similar question, since he has managed to get to four standing rollouts! I believe he recommended practicing negatives--starting from a standing position and lowering yourself slowly (ending with a bellyflop!). That and lots of reps from a kneeling position.

  9. #129
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    (Oldster) recommended practicing negatives--starting from a standing position and lowering yourself slowly (ending with a bellyflop!).
    Codger
    Thanks Codger. But being of a delicate and sensitive nature, i can't see myself doing any kamikaze techniques. i'll probably gently work into kneeling longer strokes that i can get back from.


    77NOW

    Mon 23-4-2018.

    Stick warmups.
    Olympic Deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (100) 5. hook grip.
    Clean and presses. (Intensity.) (30) 5. (35) 5. (40) 1. (45) F.F. ..... BLUG! That was not part of the Grand Plan. If that happens again, i will have to give up my place in the front line and go back with the women and children.
    Press on Back. (Intensity) (30 k) 5. (40) 5. (45) 5.

    Rowing intervals. 30 secs x 4. [rowing machines constantly in use, squeezing in when i could]

    Split C+J. stick -1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.
    split Snatch. stick -1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

    flex exercises.
    SLHR. (12 k) 14.14.14.
    Incline face down lateral raise (3 k's) 13.13.13.
    Concentration curl. (8 k) 12. (10) 11. 10.
    Kneeling rollouts. 6.5.5.

  10. #130
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    771

    Default

    starting strength coach development program
    77NOW

    Thurs 19-4-2018

    Stick warmups
    Squat (Intensity) Bottom up front sq from below parallel. (20 k) 1. (30) 1. (40) 1. (50) 1. (55) 1. (60) 1.
    Power Clean. (35 k) 2. (40) 2. (42.5) 2. (45) 2. (47.5) 2.
    Jerk from Rack. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5). 3 (35) 3. (37.5) 3.

    Dead hang split cleans. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1.
    Split snatches. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

    Rowing intervals. 30 sec x 5.

    flexing ....
    SLHR. (12 k) 15.14.14.
    Face down incline lateral raise. (3 k's) 14.13.13.
    Zottman curls. (10 k's) 11.10.10.
    Ab rollouts. 6.5.5.

Page 13 of 94 FirstFirst ... 311121314152363 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •