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Thread: 76 year old olympic weightlifter

  1. #131
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    Jul 2017
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    adelaide, south australia
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    780

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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    77 NOW

    Mon 30-4-2018.

    Paused Breathing Squat. (55 k) 5. (75) 3. (85) 1. (80) 18.
    Clean and presses. Volume. (20 k) 5. (30) 5. (35) 5.5.5.
    Press on back (30) 5. (40) 5. (45) 5.
    Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1.1.1.
    Split C+J. (stick) 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1.

    Rowing intervals. 30 seconds x 5.

    and flexing ...
    Single leg heels raise. (12 k) 15. 15. 14.
    Incline face down lateral raise (3 k's) 14.14.13.
    Concentration curl (8 k) 13. (10) 11.10.
    Ab Roller. 6.6.6.

  2. #132
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    77NOW

    Thurs 3-5-2018.

    Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 5. (100) 5.
    Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 3. (40) 1. (42.5) 1. (45) F.
    Olympic deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (102.5) [1+F.] disappointing. straps.
    Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 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 ....
    Single leg heels raise. (12 k) 15. 15. 15.
    Incline face down lateral raise. (3 k's) 14.14.14.
    Zottman curls. (10 k) 11.11.10.
    Ab roller. 7.6.6.

  3. #133
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    Apr 2011
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    Gallup, New Mexico
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    A lot of challenging work, topped off with the ab roller! That couldn't have been easy.

  4. #134
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    A lot of challenging work, topped off with the ab roller! That couldn't have been easy.
    Thanks for reading, Codger. The workload is no problem.
    What is upsetting is my lack of one rep strength. Back in the day, i was an ace at that, performing tremendous once only weights, and not so good at reps.
    Right now i'm pathetic. Maybe it's the months of high rep work i've just done, or maybe it's the elderly syndrome of losing fast twitch fibers. I hope not. Just have to wait and see if i come good.
    The ab roller work is low level, done on the knees, and not all the way to the floor.

    77NOW

    Mon 7-5-2018.

    Stick warmups.
    Breathing Squats. (55 k) 4. (75) 4. (101) 20. ...... and 60 Rader pulls.
    Press. (intensity) (30 k) 5. (35) 3. (37.5) 1. (40) 1. (45) F. --- just. Maybe would have made it if i did the presses before the breathing squats. But that might not be good, either. (42.5) 1.
    Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

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

    Rowing intervals. 30 sec x none ----- energy crisis.

    Flexing ....
    SLHR. (14 k) 8. (12) 15.
    Concentration curl. (8 k) 13. (10) 14.
    Incline face down lateral raise. (3 k's) 15.14.
    Ab roller. 7.7. ..............................workout ended in a whimper, and not a roar. i think the breathing squats dun me in.

  5. #135
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    Jul 2017
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    adelaide, south australia
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    77 NOW

    Thurs 10-5-2018

    Stick warmups
    Bottom up Front Squats. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) 1. (50) 1. (55) 1.
    Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (40) 5. (37.5) 5.
    Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (65) 3. (70) 3.

    Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 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 ....
    SLHR. (14 k) 9. (12) 15.15.
    Incline face down lateral raise. (3 k's) 15.15.14.
    Zottman curls. (10 k) each arm. 11.11.11.
    Rollouts. 7.7.7.

    Now signing off for about a month, as we are going on a holiday to Spain, Portugal, France, Channel Islands, and the South of England.
    To those kind enough to read my stuff, i wish you good training. Remember the body needs good rest, and only a gradual increase in intensity, while training in good style. Injuries suck!

  6. #136
    Join Date
    Apr 2011
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    Gallup, New Mexico
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    Now signing off for about a month, as we are going on a holiday to Spain, Portugal, France, Channel Islands, and the South of England.
    That sounds fantastic! I guess I don't need to tell you to have a good time with those destinations. You'll have to mention a few highlights when you get back.

  7. #137
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    Oct 2014
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    New York
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    3,368

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    Good advice. Have a great vacation.

  8. #138
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    780

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    Thank you Codger and Jerry.
    Was a great time, & am posting pics on facebook.

    Mon 11-6-2018.
    First scheduled WO after getting back, and,
    Gym closed - public holiday -Queen's birthday.
    Damn! Don't need this with State Championships 4 weeks away.

    Had a little session at home - one arm presses and curls, SLHR, pressups, 4 broomstick snatches, 4 C+J.

    Then, that night, woken by cramps in both thighs. Boy, i must be out of shape.
    i had been planning to do my 40 set WO, with lighter break in weights. Just as well i couldn't.

    The holiday gourmet over-eating took a toll. i came back 2.7 k (6 lb) heavier. First day back i dropped .6 k, second day another .3, today it's .3 more. So i am getting there.

    Thurs 14-06-2018.
    Easing in really slowly. Don't want a repeat of Monday.

    Stick stretches.
    Olympic D.L. (45 k) 5. (65) 5. (75) 5.
    Clean & presses. (20 k) 5. (25) 5. (30) 5.
    Press on back. (35 k) 8.

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

    SLHR (14 k) 8.
    Incline face down lateral raise. (3 k's) 15.15.
    conc curl (8 k) 10.
    ab roller. 8.

    and that was it. big plans for Monday.

  9. #139
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,368

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    Welcome back. Those cramps can be scary.I get them in quads and hamstrings,sort of feels like a lower body heart attack.Good luck on the contest prep.

  10. #140
    Join Date
    Jul 2017
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    adelaide, south australia
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    780

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    starting strength coach development program
    Thanks Jerry. I usually get woken by leg cramps the night after a workout. You can't ignore them or hope they will go away. Used to totter around the room til they eased off, but then found an asprin would instantly clear them up.

    Mon 18-6-2018.
    77 NOW
    Stick warmups.
    Squat (Volume) (55 k) 5. (75) 3. (85) 1. (90) 5. (95) 5. (100) 5.
    Power Clean. (35 k) 2. (40) 2. (42.5) 2. (45) 2. (47.5) 2 - rough.
    Jerk from Rack. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5). 3

    split C+J. stick -1.1.
    split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.

    Rowing intervals. -none- Not ready for them yet.
    flexing.....
    SLHR. (14 k) 9. (12) 15.15.
    Face down incline lateral raise. (3 k's) 15.15.15.
    ab roller. 8.7.


    Thurs 21-6-2018.

    stick warmups.
    Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 20.
    20 rader pulls.
    Clean and presses. Intensity. (30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1. (45) F.
    Press on back (30 k) 5. (40) 5. (47.5) 4.

    Split C+J. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (37.5) 1.
    Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1

    Rowing intervals - none.

    flexing.
    Single leg heels raise. (14 k) 9.8. (12) 15.
    Incline face down lateral raise (3 k's) 16.15.15.
    Concentration curl (8 k) 14. (10) 12.10.
    Ab roller. 8.7.7.

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