76 year old olympic weightlifter 76 year old olympic weightlifter - Page 38

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Thread: 76 year old olympic weightlifter

  1. #371
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    Thurs 20-2-2020.

    79 NOW

    Light phase, everything easy.

    Stick warmups.

    Clean and Presses. (25 k) 5. (30) 3. (35) 3. (37.5) 2. (40) 1.
    Power Snatch (20 k) 5. (25) 5. (27.5) 5 (30) 5. (32.5) 2.
    Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5. .... with sink down stretches.
    Squat snatch. stick - 5. (20) 5. (22.5) 5. ... with sink down stretches.


    Flexing exercises, all done with dead stop top and bottom. CAT on the "up".

    lying triceps curls, barbell (20 k) 10. (22.5) 10.
    Ab roller. 20. 20.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  2. #372
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    377

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    Mon 24-2-2020.

    79 NOW

    Light phase, everything easy.

    Stick warmups.

    Olympic Deadlift (77.5 k) 20.
    Rader Pulls 60.
    Shrugs. (55 k) 20. 20. 20.
    C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.

    Flexing, all done with dead stop top and bottom. CAT on the "up".
    calf raise (50 k) 10. (55) 10.
    wide grip lat machine (110 lb) 10. (115) 10.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  3. #373
    Join Date
    Dec 2009
    Posts
    307

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    Quote Originally Posted by 76now View Post
    Mon 24-2-2020.

    79 NOW

    Happy Birthday! :-)

  4. #374
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

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    Happy Birthday! :-)
    Thank you Mr Grubinski.
    You are pretty sharp to have picked that up.

    Thurs 27-2-2020.

    79 NOW

    Light phase, everything easy.

    Stick warmups.

    Power Clean (30 k) 5. (35) 5. (42.5) 5.
    Quarter Press. (40 k) 5. (50) 5. (55) 5.

    Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
    Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
    each last rep with sink down stretch when the weight is up.

    Flexing exercises, all done with dead stop top and bottom, and CAT on the "up".

    Curls, barbell (25 k) 10. 10.
    Ab roller. 20. 20.
    Lying side laterals (5 k) 9. 8.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  5. #375
    Join Date
    Apr 2011
    Location
    Gallup, New Mexico
    Posts
    1,154

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    A belated happy birthday!

  6. #376
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

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    Thanks codger.
    nice to see your progress in training, and your contest success.

    Mon 2-3-2020.

    79 Now.

    Light phase. Everything easy.

    Stick warmups.

    High Bar Back Squats, ATG. (25 k) 12 (35) 12. (45) 12.
    Rader pulls. 10. 10. 10.
    Clean and Jerk press. (30 k) 5. (35) 5. (37.5) 5.

    Split snatch, with a sink down stretch on the last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
    Squat snatch, and sink downs last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.

    Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the "up".

    one arm curls (8 k) 10. (10 k) 6.
    calf raise. (65 k) 10. (75) 10.

    Rowing intervals. 60 secs slow, 30 secs hard x 3.

  7. #377
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

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    Thurs 5-3-2020.

    79 Now.

    Light phase.

    Stick warmups
    Power clean (30 k) 5. (37.5) 5. (42.5) 5.
    Clean and Presses (25 k) 5. (27.5) 5. 5.
    C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. sink down stretches on last reps.

    Flex exercises, all done with a dead stop top and bottom. CAT on the "up".

    Incline tricep curls, dumbells. (8 k's) 10. 10.
    Rows (105 lb) 10. 10.
    Ab roller 20. 20.

    Rowing intervals. 60 sec easy, 30 sec hard x 3.

  8. #378
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

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    Mon 9-3-2020.

    79 NOW

    Light phase, everything easy.

    Public holiday, but gym opened for a small window late in the day. Got some work done.

    Stick warmups.

    Olympic Deadlift (65 k) 1. (80 k) 20.
    Rader Pulls 60.

    Split C+J. stick 2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. Last set rough, jerk technique collapsed.
    Sink down stretches on last cleans.

    Flexing, all done with dead stop top and bottom. CAT on the "up".
    calf raise (70 k) 10. (75) 10.
    curls (25 k) 10. (27.5) 6.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  9. #379
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

    Default

    Thurs 12-3-2020

    79 NOW

    Light phase, everything easy.

    Stick warmups.

    Clean and Presses. (30 k) 3. (37.5) 3. 3.

    Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
    Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
    all sets done with a sink down stretch at the end of thelast rep.

    Flexing exercises, all done with dead stop top and bottom. And CAT on the "up".

    Palm up lat machine (112.5 lb) 10. (121) 10.
    lying triceps curls, 2 dumbells. (6 k's) 13. (8's) 10.
    Ab roller. 20. 20.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  10. #380
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    377

    Default

    starting strength coach development program
    Mon 16-3-2020.

    79 Now

    Light phase.

    Stick warmups.

    High Bar Back Squats, ATG. (35 k) 8. (45) 8. (55) 8.
    Rader pulls. 10. 10. 10.
    Clean pulls. (45 k) 5. (52.5) 5. (57.5) 5.
    C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. --- with sink down stretches on last rep of each set.

    Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the "up".
    curls (25 k) 10. (27.5) 7.

    Rowing intervals - 60 sec slow, 30 sec fast x 3.

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