76 year old olympic weightlifter

[76now]

Mon 13-5-2019.

78 NOW

Stick warmups.
Jerk triples. (20 k) 3. (30) 3. (35) 3. (37.5) 3. (40) 3.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2. (50) 2.
dead hang clean, ending with a sink down stretch into a deep split.. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1.

flexing ....
lat pulldown, wide grip. (110 lb) 8. (120) 5.
triceps pressdown. (80 lb) 15. (90) 15.
face pulls (40 lb) 15.14.
ab roller. 20. 20.

[76now]

Thurs 16-5-2019.

78 NOW

Stick warmups.
Clean and Presses. (30 k) 5. (35) 5. (40) [3+F.]
Quarter Press (50 k) 5. 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) 8. (12) 5.
SLHR. (10 k) 8. (12) 5.
Palms up Lat pulldown (110 lb.) 15. 15.

Paused breathing squats.
(55 k) 2. (80 k) 25.
Rader Pulls 20.

[76now]

Mon 20.5.2019

78 NOW

Stick warmups.
Power Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (42.5) 2.
Olympic Deadlift. (65 k) 5. (85) 5. (107.5) 4.

Split C+J. Stick – 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1.

Flexing …..
Wide Grip Lat pulldown (110 lb.) 8. (120) 6.
Triceps Pressdown. (90 lb.) 8. (100) 5.
Ab roller. 20. 20.
Facepulls. (40) 15. 15.

[BrooklynJerry]

Nice workouts. I never did any Oly.lifting myself. I know the split requires flexability. I sure lost most of my flexibility in the past few years. I used to stretch a little before lifting and would do more after. I have neglected this and now I can't even do a lunge without any weight. I'm going to work on this.

[76now]

I sure lost most of my flexibility in the past few years. I used to stretch a little before lifting and would do more after. I have neglected this and now I can't even do a lunge without any weight. I'm going to work on this.

Greetings friend Jerry. In past years i saturated myself with Chinese exercises and philosophy. To quote, "The hard and brittle is the Disciple of Death. The soft and pliable is the Disciple of Life."
They are so not wrong. Just look at the flexibility of the young in comparison to the aged.
We need to keep on with improving our flexibility, especially the spine. No time to waste.
Good luck!

Thurs 23-5-2019.

78 NOW

Stick warmups.

Clean and Presses. (30 k) 3. (37.5) 3. (42.5) [1+F].
Power snatch. (20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3.

Breathing Squat (45 k) 4. + 20 Rader pulls.
(65) 4. + 20 Rader pulls.
(101) 20. + 44 Rader pulls.

SLHR (10 k) 8. (12 k) 6.

[76now]

Mon 27-5-2019.

78 NOW

Stick warmups.
C+J stick - 2.
Jerk Behind Neck. (30 K) 5. (37.5) 5. (42.5) [4+f].
Clean pulls. (40 k) 2. (50) 2. (60) 2. (70) 2. (80) 2.

Flexing ....
SLHR (10 k) 8. (12) 7.
Palms up pulldown. (110 lb) 8. (120) 7.
One arm curls. (10 k) 8. (12) 6.
Ab roller. 20. 20.

[76now]

Thurs 30-5-2019.

78 NOW.

Cheffy son returned this morning from a Masters Class in Thai cooking.
Picked him up at the airport at the same time as I was supposed to be at gym.
So been doing a light “at home”.

Split snatches 10 sets of three.
Split C+J 10 sets of two.
Flexing ….
One arm presses (16.6 lb) 3 x 10.
Concentration curls 3 x 10.
One arm triceps 3 x 10.
SLHR 3 x 10.
Crunches 3 x 10.
Lateral raises (10 lb dumbells) 3 x 10.

[76now]

Mon 3-6-2019.

78 NOW

SHOCK ! Walked into gym and the squat rack was gone! Replaced by a 25 foot long linear universal machine. And a friggin smith machine.
The owner assured me the squat rack is going back in another spot.
Well, couldn't do the quarter presses today.

Stick warmups.

Clean and Presses. (20 k) 3. (30) 2. (37.5) 2. (42.5) 1.

Olympic Deadlift (65 k) 5. (85) 5. (107.5) 5.

Split snatch. stick- 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

flexing ....
wide grip pulldowns (110 lbs) 8. (121) 7.
ab roller 20.

[BrooklynJerry]

I guess fancy new stuff gets new memberships.

[76now]

I guess fancy new stuff gets new memberships.

You nailed it Jerry. The owner told me she wants to get more men : and men like to do bench presses : and she's not strong enough to spot them. [Runner - trim and nice shape - weak AF]. So she got a smith machine so they can do it on their own. She has taken a lot of my advice on what equipment is needed - bumper plates, toast rack plate storage. But not the power rack that i told her is much better than the smith machine.

Thurs 6-6-2019.

78 NOW

Stick warmups.
Jerk triples. (20 k) 3. (30) 3. (35) 3. (37.5) 3. (40) 3.
power clean. (30 k) 2. (35) 2. (40) 2. (45) 2.
dead hang clean, ending with a sink down stretch into a deep split.. stick 2. 2. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1.

flexing ....
lat pulldown, palms up, close grip. (110 lb) 8. (121) 8.
triceps pressdown. (90 lb) 8. (100) 5.
face pulls (40 lb) 15. (45) 15.
ab roller. 20. 20.