76 year old olympic weightlifter

[76now]

Mon 25-6-2018.
77 NOW

Stick warmups.

Calves began cramping. They hampered D.L's. and O.L's. Wasn't game to do any SLHR's, because if they froze up, that would be the end of the WO. Will do some at home, later.

Olympic deadlift. (65 k) 5. (80) 5. thumbless. (90) 5. normal grip. (102.5) 2. hook grip.
Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 5. (40) 5. (45) F.

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 [none ---- again]

flexing ....
SLHR. (14k) ---cancelled due to non participation by calves.
Incline face down lateral raise. (3 k's) 16.16.15.
Zottman curls. (10 k) each arm. 12.11.11.
Rollouts. 8.8.7.

[76now]

Thurs 28-6-2018.
77NOW
Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (101) 20. ...... and 84 Rader pulls.
Press. (Volume) (20 k) 5. (30) 5. (35) 5. (37.5) 4.
Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. rough

Rowing intervals. 30 sec x 5.

Flexing ....
SLHR. (14 k) 10. 8. (12) 15.
Concentration curl. (8 k) 14. (10) 12. 11.
Incline face down lateral raise. (3 k's) 16.16.16.
Ab roller. 8.8.8.

3 weeks to state championships. I'll be in among the young tigers, so pretty sure of last place. But maybe some state masters records in the 75-79 group.

[76now]

77 NOW

Mon 2-7-2018.

Stick warmups
Squat (Volume) (65 k) 5. (85) 5. (105) 5.
Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (40) 5.
Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (65) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 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 ....
SLHR. (14 k) 10.9. (12) 15.
Incline face down lateral raise. (3 k's) 17.16.16.
Zottman curls. (10 k) each arm. 12.12.11.
Rollouts. 9.8.8.

[76now]

Thurs 5-7-2018.

Stick warmups.
Olympic Deadlift. (65 k) 5. (85) 5. (102.5) 3.
Clean and presses. (Intensity.) (30) 5. (35) 5. (40) 1. (42.5) 1. (45) 1.
Press on Back. (30 k) 5. (42.5) 5. (47.5) 5.

Rowing intervals. 30 secs x 0 ----- no time. had to cut things short to get home to help.
Split C+J. stick -1.1. (20 k) 1. (25) 1. (30) 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. ---- ran out of time.

flex exercises.
SLHR. (14 k) 11. 9. (12) 15.
Incline face down lateral raise (3 k's) 17. 17. 16.
Concentration curl. (8 k) 15. (10) 12. 11.
rollouts. 9.9.8.

[codger]

Looks like you'll be in good shape for your meet! How was your vacation? Any favorite cities/sights you'd like to tell us about?

[76now]

Thanks Friend Codger.
Trip was great, and i am plastering my facebook with pics of the sights, which have been well appreciated. My favourite was Spain, & we can learn a lot from them about keeping the cities and environment clean and healthy.
My strength came back (to what it was) quickly, so there must be something in gross overeating of gourmet meals.

77NOW

Mon 9-7-2018

Stick warmups
Squat (Intensity) Have decided, following some research, that as i am not a competitive powerlifter, or any sort of powerlifter really, that i am probably better served by not going for singles, and keeping the reps to 2's to 5's. (65 k) 5. (85) 5. (105) 5. (110) 5

Power Clean. (35 k) 2. (40) 2. (45) 2. (47.5) [1+F] [F.F.] ----- not good enough.
Jerk from Rack. (20 k) 3. (25) 3. (30) 3. (35) 3. (37.5) 3. 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 1. (backs a bit dicky from heavy gardening)

flexing ....
SLHR. (14 k) 11.10. (12) 14.
Face down incline lateral raise. (3 k's) 17.17.17.
Zottman curls. (10 k's each side) 12.12.12.
Ab rollouts. 9.9.9.

[codger]

My favourite was Spain, & we can learn a lot from them about keeping the cities and environment clean and healthy.

That sounds great. And I might have to adopt the over indulgence in gourmet meals as a training strategy...

[76now]

I might have to adopt the over indulgence in gourmet meals as a training strategy...

Might be good if you are training while you do it. With me, not training, it wasn't pretty.

77 NOW
Mon 12-7-2018.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 21. + 20 Rader pulls.
Clean and presses. Volume. (20 k) 5. (30) 5. (37.5) 5. (35) 5.
Press on back (35 k) 5. (45) 5. (50 ) 5. --- rough

Split C+J. (stick) 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1.1.1.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1. (32.5) 1.

Rowing intervals. ---- cancelled until after the comp

and flexing ...
Single leg heels raise. (14 k) 12. 10. (12) 15.
Incline face down lateral raise (3 k's) 18.17.17.
Concentration curl (8 k) 15. (10) 13.11.
Ab Roller. 10.9.9.

[76now]

77NOW

Mon 16-7-2018.

Tune up for Sat contest - dropped shoulders, biceps, abs, and calves exercises. This is no time for pretty.

Stick warmups.

Olympic deadlift. (65 k) 5. (85) 5. (102.5) 5
Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 3. (40) 3. (42.5) 2. (45) 1.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1-rough.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) - pull only.

[BrooklynJerry]

Good luck with the completion,will be rooting for you.