76 year old olympic weightlifter

[76now]

Mon 11-3-2019.

family sickness prevented me going to gym.

Thurs 14-3-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (32.5) 5. (35) 5.
Quarter Press (45 k) 5. (50) 5. (55) 5.

Snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. --- all done ending with a sink down stretch into a deep split.

flexing ...
one arm curls (10 k) 13.12.
SLHR. (10 k) 13.13.
wide grip lat pulldowns. (110 lb) 12.12.
ab roller. 17.16.

Paused breathing squats.
(55 k) 2. (80 k) 22.

[76now]

As well as the Starting Strength seminar ads making people's posts unreadable, my last WO post has been deleted, so I'll put it in again, as well as today's.

Thurs 14.3.2019.


78 NOW

Stick warmups.
Clean and Presses. (30) 5. (32.5) 5. (35) 5.
Quarter Press (45) 5. (50) 5. (55) 5.

Snatch. stick - 3.3. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. --- each done with a sink down stretch at the bottom of the split, before coming up.

flexing ...
one arm curls (10 k) 13.12.
SLHR. (10 k) 13.13.
wide grip lat pulldowns. (110 lb) 12.12.
ab roller. 17.16.

Mon 18.3.2019

Stick warmups.
Power Jerk Behind Neck. (30 k) 3. (35) 3. (42.5) 3
Olympic Deadlift. (65 k) 5. (85) 5. (97.5) 5.

Split C+J. Stick – 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. ---each clean & each jerk done with a sink down stretch in the split before coming up.

Flexing …..
Palms up Lat pulldown (110 lb.) 13. 13.
Triceps Pressdown. (80 lb.) 14. (90) 12.
Ab roller. 17. 16.
Facepulls. (40) 12. 12.

[76now]

Thurs 21-3-2019.

78 NOW

Stick warmups.

Clean and Presses. (30 k) 3. (35) 3. (40) 3.
Power snatch. (20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) --- all 3 failed, only getting face high

Breathing Squat (45 k ) 4. (65) 4. (96) 20.
Rader pulls - 84.



flexing .... all cancelled due to lack of interest
One Arm curl.
SLHR
Wide Grip Pulldowns.
Ab Roller

[76now]

Mon 25-3-2019.

78 NOW

Stick warmups.
C+J stick - 2.2.
Jerk Behind Neck. (30 K) 5. (35) 5. (40) 5.
Clean pulls. (40 k) 2. (50) 2. (55) 2. (60) 2. (65) 2.

Flexing …..
SLHR (10 k) 14.13
Wide grip pulldown. (110 lb) 13.12.
One arm curls. (10 k) 13.13.
Ab roller. 18. 17.

[76now]

Thurs 4-3-2019.

78 NOW

Stick warmups.
Clean and Presses. (20 k) 3. (30) 2. (35) 2. (40) 1. (47.5) F.
Quarter press from rack. (47.5k) 5. (50) 5. (55) 5.
Olympic Deadlift (65 k) 5. (85) 5. (100) 5.

Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. --- all done deep with a stretch pause at the bottom.

flexing ....
One Arm curl. (10 k) 13. 13.
SLHR (10 k) 14. 14.
Palms up Pulldowns. (110) 14. 13.
Ab Roller 18. 18.

[carson]

I need a little clarification. What are "stick warmups", "quarter press from rack", "palms up pulldowns"? Why so few lifts that are actually done in competition? Are these accessory lifts you began when you reached competitive status?

[76now]

I need a little clarification.

Greetings Carson. Thanks for reading & asking.

What are "stick warmups?"

Stick warmups – my little self designed warmup ritual using a lifting stick (like a broom handle, but heavy duty)
(1) Stretching, mobilizing spine. Stick across the back of shoulders as if doing a high bar back squat. Bend forward, arching the back as if doing a Romanian Deadlift. When the hamstrings pull you up, release the arch & sag down to get max stretch. To come up, arch the back in the low position, then rise up, easing back to neutral spine as you reach the top. 5 reps.
(2) High bar back squat, stick across back of shoulders, all the way down, stretch, keeping spine braced. 5 reps.
(3) Dislocates with the stick. 5 reps.
(4) Step forward one foot into a long, deep lunge. Hold , stretching hip flexors. Then come halfway up, pivot on both feet, so the other leg is forward, & go down again. One rep only.

"quarter press from rack?"

Quarter Press from rack. Take a heavy weight from rack, as if you were going to press it. Drive it up, hopefully to chin height. Builds pressing power.

"palms up pulldowns"?

Palms up pulldowns. Lat machine. Grip with palms facing you, fairly narrow grip. Pull.

Why so few lifts that are actually done in competition?

Why so few comp lifts? Long story. Weightlifters were thrown out of the state sports centre & scattered far & wide. The only gym in feasible distance for me is a little fitness gym, where I train alone. Carpet floor, can't drop weights, no safety racks. So I do what I can, working on speed, technique, flexibility. Right now I am doing a BB Px sort volume. Two power exercises, one of the lifts light, working up to medium, and a clutch of bodybuilding flexing exercise to keep size for a shrinking oldie.

Mon 1-4-2019.

78 NOW

Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3. (37.5) 3. (40) [2+f]
power clean. (30) 2. (35) 2. (40) 2. (45) 2. (47.5) 2.
dead hang clean. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (30) 1.

flexing ....
lat pulldown, wide grip. (110 lb) 13. 13.
triceps pressdown. (80 lb) 14. (90) 13.
face pulls (40 lb) 13.12.
ab roller. 19. 18.

[76now]

Thurs 4-4-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (37.5) 5.
Quarter Press (45 k) 5. (50) 5. (55) 5.

Snatch. stick - 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. --- all done ending with a sink down stretch into a deep split.

flexing ...
one arm curls (10 k) 14.13.
SLHR. (10 k) 14.13.
wide grip lat pulldowns. (110 lb) 14.13.
ab roller. 19.

Paused breathing squats.
(55 k) 2. (80 k) 23.
Rader Pulls 20.

[76now]

Mon 8.4.2019

Stick warmups.
Power Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (42.5) [1+F]
Olympic Deadlift. (65 k) 5. (85) 5. (102.5) 5.

Split C+J. Stick – 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. --- each clean & each jerk done with a sink down stretch in the split before coming up.

Flexing …..
Palms up Lat pulldown (110 lb.) 13. 13.
Triceps Pressdown. (80 lb.) 15. (90) 13.
Ab roller. 19. 19.
Facepulls. (40) 13. 13.

[Fred Turner]

Those 20+ rep breathing squats that you program every couple of weeks at the end of your workout are truly impressive. What is the relative intensity of the weight you choose? I see recommendations to use one’s 10 RM.