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Thread: 76 year old olympic weightlifter

  1. #191
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    Oct 2014
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    You sure give me hope to keep lifting as I am soon going to be 69yo and increases are sure slow for me. The reason I do it is I have seen how quickly my retired co workers have become weak once they stopped doing any physical work.Hope the new program gives you good results.

  2. #192
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    Jul 2017
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    adelaide, south australia
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    I am soon going to be 69yo and increases are sure slow for me.
    ........Hope the new program gives you good results.
    Hi Jerry. Training is sure fun, not worrying about what others do, or what you have done in the past, just gently moving up your current standard.
    i would like to equal what i did when i was young, eventually. Maybe won't happen. No matter.
    Not expecting any great results this phase. Just cruising with easy training.

    Thurs 27-9-2018.

    77 NOW

    All exercise weights for this program must be easy, even when they begin to rise.

    Stick warmups
    Olympic Deadlift. (25 k) 10. (35) 10. (40) 10. (45) 10. (50) 10.
    (55) 5. 5. 5. 5. 5. (60) 1. (65) 1. (70) 1. (75) 1. (80) 1.
    Press on Back. (25) 10. (30) 10. (35) 5. 5. 5. (40) 1. (42.5) 1. (40) 1.1.1.

    Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2.2. (30) 2. (32.5) 2.

    flexing .....
    Drag curls. (15 k) 11. 10.
    Horizontal Leg Press Calf Raise. (110) 15. 15. 15.
    Incline Bench Side Lateral Raise. (3 k) 11. 10.
    Incline Bench Tricep Curls. (10 k) 11. 10.
    Ab Roller. 11.10.

  3. #193
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    77 NOW

    Tues 2-10-2018. PH on Mon, gym closed.

    Recovery phase. All weights easy.

    Stick warmups.
    Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. (20) 10. 10.
    (25) 5. 5. 5. 5. 5. (30) 1. (32.5) 1. (35) 1. 1. (32.5) 1.
    Squat. (35 k) 10. (45) 10. (50) 10. (55) 10. (60) 10.
    (65) 5. (70) 5. (75) 5. 5. 5. (80) 1. (85) 1. (90) 1. (95) 1. 1.

    Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (20) 3.3.3.3.3.3.

    Flexing -
    Incline curls (10 k's) 7. 6.
    Horizontal leg press calf raise. (110 lb) 15. (120) 10. (110) 15.
    Lying side laterals (3 k) 11. 10.
    One Arm Tricep (5 k) 11. 10. 10.
    Ab roller. 11. 11 .

  4. #194
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    Thurs 4-10-2018.

    77 NOW

    Everything light and easy.

    Stick warmups
    Olympic Deadlift. (25 k) 10. (35) 10. (45) 10. (50) 10. (55) 10.
    (60) 5. 5. 5. 5. 5. (65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
    Press on Back. (25) 10. (30) 10. 10. 10. 10. (35) 5. 5. 5. (40) 5. 5. (45) 1.1. (47.5) 1.1.(50) 1.

    Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.

    flexing .....
    Drag curls. (15 k) 11. 11.
    Horizontal Leg Press Calf Raise. (110) 15. (120) 11. (110) 15.
    Incline Bench Side Lateral Raise. (3 k) 11. 11.
    Incline Bench Tricep Curls. (10 k) 11. 11.
    Ab Roller. 12.11.

  5. #195
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    77 NOW

    Mon 8-10-2018

    Light phase.

    Stick warmups.
    Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. (20) 10. 10.
    (25) 5. (27.5) 5. (25) 5. 5. 5. (30) 1. (32.5) 1. (35) 1. 1. (32.5) 1.
    Squat. (35 k) 10. (45) 10. (55) 10. 10. (60) 10.
    (65) 5. (70) 5. (75) 5. 5. 5. (80) 1. (90) 1. 1. (95) 1. 1.

    Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (20) 3.3.3.3.3.3.

    Flexing -
    Incline curls (10 k's) 7. 7.
    Horizontal leg press calf raise. (110 lb) 15. (120) 12. (110) 15.
    Lying side laterals (3 k) 11. 11.
    One Arm Tricep (5 k) 11. 11. 10.
    Ab roller. 12. 12 .

  6. #196
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    Jul 2017
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    Thurs 11-10-2018.

    77 NOW

    Everything light and easy.

    Stick warmups
    Olympic Deadlift. (25 k) 10. (35) 10. (45) 10. (55) 10. 10.
    (60) 5. (65) 5. (60) 5. 5. 5. (65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
    Press on Back. (30) 10. 10. 10. 10. (35) 10. 5. 5. 5. (40) 5. 5. (45) 1.1. (47.5) 1.1.(50) 1.

    Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. 2. (27.5) 2. (30) 2. 2. (32.5) 2. (35) 2.

    flexing .....
    Drag curls. (15 k) 12. 11.
    Horizontal Leg Press Calf Raise. (110) 15. (120) 13. (110) 15.
    Incline Bench Side Lateral Raise. (3 k) 12. 11.
    Incline Bench Tricep Curls. (10 k) 12. 12.
    Ab Roller. 13. 12.

  7. #197
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    77 NOW

    Mon 15-10-2018

    All sets light.

    Stick warmups.
    Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. 10. (20) 10.
    (25) 5. (27.5) 5. 5.(25) 5. 5. (30) 1. (32.5) 1. (35) 1. 1. 1.
    Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (60) 10.
    (65) 5. (70) 5. (75) 5. (80) 5. (70) 5. (80) 1. (90) 1. 1. (95) 1. 1.

    Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (20) 3.3.3.3.3.

    Flexing -
    Incline curls (10 k's) 8. 7.
    Horizontal leg press calf raise. (110 lb) 15. (120) 14. (110) 15.
    Lying side laterals (3 k) 12. 11.
    One Arm Tricep (5 k) 11. 11. 11.
    Ab roller. 14. 12 .

  8. #198
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    Jul 2017
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    adelaide, south australia
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    Thurs 18-10-2018.

    77 NOW

    There is a State Team training session on Sat.
    I am out of shape for attempting any big weights, so i had a rooly light and brief training today, so as to hopefully be fresh enough to not disgrace myself too much on the day.

    stick warmups.
    Split Snatch. Stick - 1.1.1.1.1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
    Split C+J. Stick - 1.1.1.1.1.1. (20) 1. (25) 1. (30) 1. (35) 1. (40) 1.
    Last edited by 76now; 10-17-2018 at 05:34 PM. Reason: wrong date

  9. #199
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    Sat 20-10-2018.

    State Team training.
    First time for me. There were about 20 lifters and 3 coaches.
    Group warmup. Stretching and rotating every joint - ankles, knees, hips, wrists, elbows, shoulders, spine. The general pattern was to rotate each joint a lot of times in one direction. Then repeat the other way. Then back to the first direction, rotating at speed : then the other way.
    Quite sweaty by the end.

    Next to the platforms, 3 on each.
    Everyone did the same routine.
    Snatches 4 sets of 3.
    Cleans 4 sets of 3.
    Jerks 4 sets of 3.
    Squats 4 sets of 3.
    Back lying, arms at sides, draw up one foot and use it to raise the hips high 2 sets 20 each side.



    Mon 22-10-2018.

    77 NOW

    All sets light.

    Stick warmups.
    Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. 10. 10.
    (25) 5. (27.5) 5. 5.(25) 5. 5.
    (30) 1. (32.5) 1. (35) 1. (37.5) 1. (32.5) 1.
    Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. 10.
    (65) 5. (70) 5. (75) 5. (80) 5. (70) 5.
    (80) 1. (90) 1. 1. (95) 1. 1.

    Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (22.5) 3. (20) 3.3.3.3.

    Flexing -
    Incline curls (10 k's) 8. 8.
    Horizontal leg press calf raise. (110 lb) 15. (120) 15. (110) 15.
    Lying side laterals (3 k) 12. 12.
    One Arm Tricep (5 k) 12. 11. 11.
    Ab roller. 14. 12 .

  10. #200
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    Jul 2017
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    adelaide, south australia
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    starting strength coach development program
    Thurs 25-10-2018.

    77 NOW

    Light phase.

    Stick warmups
    Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (60) 10.
    (60) 5. (65) 5. (60) 5. 5. 5.
    (65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
    Press on Back. 15 sets. (30) 10. (35) 10. (37.5) 10. (35) 10. 10.
    (40) 5. (42.5) 5. (45) 5. (40) 5.5.
    (45) 1.1. (47.5) 1.1. (50) 1.

    Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. 2. (27.5) 2. (30) 2. 2. (32.5) 2. (35) 2.

    flexing .....
    Drag curls. (15 k) 12. 12.
    Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 11.
    Incline Bench Side Lateral Raise. (3 k) 12. 12.
    Incline Bench Tricep Curls. (10 k) 12. 12.
    Ab Roller. 14. 13.

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