76 year old olympic weightlifter

[76now]

Mon 11-9-2017.

stick warmups.
breathing sq. (55 k) 4. (92 k.) 20.
power J.B.N. (27.5 k.) 5. (30) 5. (35) 5.
heels raise, flexing. 19. 18. 18.
lat mach, flexing. (120 lbs.) 11.11. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 3. ---energy is picking up at this reduced bodyweight, but suddenly there was nothing left
O.A. rows, flexing. (18 k.) 13. 13. 13.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2. [12 sets]

[76now]

thurs 14-9-2017.

stick warmups.
power clean & paused front squats. (42.5 k) 5. ..... took the rest off the rack, because i'm a pussy (50) 5. (55) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 15.
thumbless Cleans + Presses. (30 k) 3. 3. - pain in forearm, where bicep inserts. took things easy.
romanian D.L., thumbless. (65 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 14.14.13.
skull crushers, flexing. (20 k) 13.12.12.
rows, flexing. (130 lbs) 13.13.
split snatch. stick -2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. [ 10 sets]

[76now]

Mon 18-9-2017.

Stick warmups.
Paused Breathing Sq. - (75 k.) 16. ....... + 20 Rader pulls.
JBN. (25 k) 5. (30) 5. (40) 2.
palms up lat machine. flexing. (110 lb) 13. (120) 12. 12.
Jerk Thrust. (50 k) 5. (55) 5. (60) 5.
SLHR. flexing. 14.13.13.
Clean pulls. (50 k) 5. (55) 5. (60) 5.
Bent over lateral raise. flexing. (3 k's) 14.13.13.
Split C+J. stick 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.1. [12 sets]

[76now]

Thurs 21-9-2017.

Stick warmups.
Olympic Deadlifts, thumbless (70 k) 5. (85) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 3.
SLHR. flexing. (10 k) 13.13.13.
Snatch pulls. (42.5 k) 5. (47.5) 5. (52.5) 5.
One arm military press. flexing. (8 k) 14.13.13.
Incline curls. flexing. (8 k's) 14.13.13.
Lying side laterals. flexing. (3 k) 14. 14. 13.
cable crunch. flexing. (120 lb) 15. (130) 13. (140) 11.
split snatch. stick 2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. [10 sets]

The results of 6 months of going heavy.
prior to that i had done a long block of light, high set, high rep work for conditioning, endurance, and prehab. Next i will do 6 months of 10x10 work, again to forestall any injury potential.
The PC results i am after this year is trimming down to very good definition. On Jan 1 i weighed 91.2 k. Now i am 82.4, and reduced my waist by 4.25 inches.
Coming out of the light training period, i started a 4 way whole body split, training twice a week. The O.L.'s and one form of breathing squat were done weekly. The other power exercises, and bodybuilding flexing exercises were done once a fortnight.
At my age statistics decree a 1% loss in power in 6 months, but i was able to very slowly, steadily increase resistance over the time. The weight loss didn't help one bit.

The breathing squat went from 80 k to 92 k.
The paused breathing squat went from 70 k for 15, up to 25. Then increased to 75 for 15, and then 16.
Power JBN went from 20 k for 5 to 35 for 5.
Paused front sq 40 k/5 to 57.5/5.
Thumbless Romanian D.L. 50 k/10 to 75/10.
JBN 20 k/5's to 40 k/5.
Jerk Thrust 40 k/5's to 60/5.
Clean Pulls 40 k/5's to 60/5.
Olympic D.L. 70 k/5 to 105/4.
Snatch Pulls 40 k/5 to 55/5.

On the flexing exercises i added one rep to one of the 3 sets each time, going up in weight if it was appropriate.
Lat machine 100 lbs/10 to 130/10.
Tricep pressdowns 70 lb/10 to 100/8.
One arm rows 18 k/ 10's to 3x13.
Horizontal leg press heels raise 150 lbs/15 to 180/15.
Skull crushers 15 k for 10's to 20 k/ 3x12.
Curls 20 k for 10's to 3x14.
Rows 120 lb for 10's to 130/ 3x13.
One arm military press. 8 k/ 10's to 14.13.13.
Incline curls 8 k's 10's to 13's.
Single leg heels raise 8 k/10's to 10 k/ 3x13.
Cable crunch 100 lb/10's to 140/10's.

[76now]

New Program. 6 months. General pattern 10x10.
Except O.L.'s which will be about 30 low rep sets.
And the day i do breathing squats. A set of those will be followed by 3 sets each for calves, delts & abs.
I require that the training tonnage [weight x reps x sets] rise each training session.
Well, we will see how it goes in the next 6 months.

As i have a contest in 2 weeks, i will do a heap of singles in both lifts each time, instead of 30 sets of one of them.

Mon 25-9-2017.
Break in workout.
Stick warmups.
Breathing sq. (55 k) 4. (93) 20. ------- and Rader pulls.
Horizontal Leg press heels raise (150 lbs) 15. (170) 15. (150) 15.
Lateral raise (3 k db's) 10.10.10.
Swiss ball roll ins, crunching down with elbows both ways. 10.10.10.
Power JBN. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (20) 10.10.10.10.10. [tonnage 2,000 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (100) 10.10.10.10.10.10.10. [tonnage 10,000 lbs]
Split snatch. stick 2.2. (20 k) 1.1. (22.5) 1.1. (25) 1.1.1.1. [10 sets]
Split C+J. stick 2.2. (20) 1.1. (22.5) 1.1. (25) 1. (30) 1.1.1.1. [11 sets]

[76now]

Thurs 28-9-2017
B workout.
Stick warmups.
Squat. (35 k) 10. (40) 10. (45) 10. (50) 10. (55) 10. (60) 10. (55) 10. (50) 10. (35) flexing --- 10.10. tonnage 4,600 k.
Press. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (20) 10.10.10. (15) flexing ---10.10. tonnage 1,895 k.
Pulldowns. (50 lb) 10. (60) 10. (70) 10. (80) 10. (90) 10. (100) 10.10.10. (50) flexing --- 10.10. tonnage 7,500 lb.
Split snatch. Stick 2.2. (20 k) 1.1.1. (22.5) 1.1.1. (25) 1.1. (27.5) 1. (30) 1.1. [13 sets]
Split C+J. Stick 2.2. (20 k) 1.1.1. (25)1.1. (30) 1. (35) 1.1. (40) F! what a pussy! (35) 1.1.1. [14 sets]

[Ivey]

Would you say that tracking "tonnage" is a good indicator of anything? Over the years, do you see it correlate much to success or a specific goal?
We aren't going to say lifting 100# 100 times is better than lifting 200# 5 times, but perhaps you have found it (tonnage) a valuable thing to measure?

[76now]

Hi Ivey. Really can't throw a lot of light on the process. First saw the Russians using it in the 60's, as a measure of the intensity and volume of a workout. As you say, lifting a light weight hundreds of times would give a big tonnage that didn't mean spit.
This is only the second time i have used tonnage as a way of tracking the intensity progress of a program. The first time was with a similar hi rep, hi set, low weight program over six months ago. I had seen many, many trainees injure themselves by pushing maxes too often, too long. And in the spirit of "don't let this happen to you", decided to alternate blocks of heavy/light training to forestall injury. Injury is the worst possible thing that can happen to a physical culturist.
So for the next six months on this exact program, i will see to it that the tonnage rises every workout, and that will ensure increasing intensity and weights.

Tues 3-10-2017 - public holiday Monday.
A Workout.
Stick warmups.
Paused Breathing sq. (75 k) 17. ------- and Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 15. (170) 15. (160) 15.
Lateral raise. flexing. (3 k db's) 10.10.10.
Swiss ball roll ins, crunching down with elbows both ways. 11.10.10.
Power JBN. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10. (20) 10.10.10.10. [tonnage 2,075 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (100)10.10.10.10. (80) flexing 13.12. [tonnage 10,200 lbs]
Split snatch. stick 2.2. (20 k) 1.1.1. (25) 1.1.1. (27.5) 1.1.1. (30) 1.1.1. [14 sets]
Split C+J. stick 2.2. (20) 1.1.1. (25) 1.1. (30) 1.1. (35) 1.1. (40) 1. (35) 1. [13 sets]

[Ivey]

Thank you so much for the response. I enjoy your log.

[76now]

I enjoy your log.

Much touched Ivey. This site is full of monsters. Heck, even the petite ladies make training lifts that leave me in awe. I thought that no one would find my puny efforts of interest.

Thurs 5-10-2017.

Today was supposed to be a short, heavy O.L.'s only session, to tune me for sat's contest. But i got a message last night that the contest was cancelled due to lack of numbers.
Disappointing because i was expecting to redeem myself for the last contest by setting a slew of new state records.
On the other hand, going out on the platform scares the pants off me, so i won't miss that stress.
Also i get more practice for the next comp on 2'nd Dec.

B workout.
Stick warmups.
Squat. (35 k) 10. (40) 10. (45) 10. (50) 10. (55) 10. (60) 10. (65) 10. (55) 10. (35) flexing --- 11.10. tonnage 4,785 k.
Press. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10. (20) 10.10. (15) flexing ---11.10. tonnage 1,990 k.
Pulldowns. (50 lb) 10. (60) 10. (70) 10. (80) 10. (90) 10. (100) 10. (110) 10. (100) 10. (50) flexing --- 11.10. tonnage 7,650 lb.
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 1.1.1.1.1.1.1. (25)1.1.1.1.1.1.1. (30) 1.1.1.1.1.1. (35) 1.1.1.1.1.1. (40) 1. (42.5) 1. - rough. [30 sets]