76 year old olympic weightlifter

[76now]

Mon 29-10-2018.

Assessing program.
Been on a hi set [15] light weight program for a month. Handling the stress ok. The tonnage and intensity has been rising in a very moderate fashion, so i am satisfied with how it is going. Decided to continue until 3 months, 26 workouts.
Then going heavy again. Next WO is 9 of 26.

77 NOW

All sets light.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (22.5) 10.
(25) 5. (27.5) 5. 5. 5.(25) 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. (70) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

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

Flexing -
Incline curls (10 k's) 9. 8.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 12.
Incline side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 12.
Ab roller. 15. 13.

[76now]

Thurs 1-11-2018.

77 NOW

Light phase. WO 9 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (60) 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. (42.5) 5. (40) 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. (37.5) 2.

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

[76now]

Mon 5-11-2018.

77 NOW

All sets light. WO 10 of 26.

Stick warmups.
Clean and Presses. 15 sets. (17.6 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10.
(65) 5. (75) 5. 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3.3. (22.5) 3.3. (20) 3. Mixed some reps of squat snatch in.

Flexing -
Incline curls (10 k's) 9. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 13.
Incline one arm side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 13.
Ab roller. 15. 15.

[76now]

Thurs 8-11-2018.

77 NOW

Light phase. WO 11 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (60) 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. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2.

flexing .....
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 14.
Lying Side Lateral Raise. (3 k) 14. 13.
Incline Bench Tricep Curls. (10 k) 13. 13.
Ab Roller. 16. 15.

[76now]

Mon 12-11-2018.

77 NOW

All sets light. WO 11 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3. (20) 3.3.

Flexing -
Incline curls (10 k's) 10. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 15.
Incline one arm side laterals (3 k) 14. 13.
One Arm Tricep (5 k) 13. 13.
Ab roller. 16. 16.

[76now]

Thurs 15-11-2018.

77 NOW

Light phase. WO 13 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (70) 5.
(70) 1. 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2.

flexing .....
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 10. (120) 15.
Lying Side Lateral Raise. (3 k) 14. 14.
Incline Bench Tricep Curls. (10 k) 14. 13.
Ab Roller. 17. 16.

[76now]

Mon 19-11-2018.

77 NOW

All sets light. WO 14 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. 5. 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (85) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3.3. (20) 3.

Flexing -
Incline curls (10 k's) 10. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 11. (120) 15.
Incline one arm side laterals (3 k) 14. 14.
One Arm Tricep (5 k) 14. 13.
Ab roller. 17. 16.

[76now]

Thurs 22-11-2018.

77 NOW

Light phase. WO 15 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (70) 5. 5.
(70) 1. (75) 1. 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (55) 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. (37.5) 2. (40) 2.

flexing .....
Drag curls. (15 k) 14. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 12. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 14.
Incline Bench Tricep Curls. (10 k) 14. 14.
Ab Roller. 17. 17.

[76now]

Mon 26-11-2018.

77 NOW

All sets light. WO 16 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. (30) 5. (27.5) 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (75) 5. (80) 5. (85) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3.3. (22.5) 3.3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k's) 11. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 13. (120) 15.
Incline one arm side laterals (3 k) 15. 14.
One Arm Tricep (5 k) 14. 14.
Ab roller. 18. 17.

[76now]

Thurs 29-11-2018.

77 NOW

Light phase. WO 17 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. 5. 5.
(70) 1. (75) 1. (80) 1. 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. (42.5) 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2. (40) 2.

flexing .....
Drag curls. (15 k) 14. 14.
Horizontal Leg Press Calf Raise. (110) 15. (130) 14. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 15.
Incline Bench Tricep Curls. (10 k) 15. 14.
Ab Roller. 18. 18.