76 year old olympic weightlifter

[76now]

Mon 9-10-2017.

A workout.

The grand plan ran into reality today, namely the "heavy" breathing squats. These are slotted every second Monday, but after i did them i was so knackered, i had to cut back the planned progressions, and took one hour forty to do the workout, instead of the one hour ten planned.

stick warmups.
Breathing Sq. (55 k) 4. (94) 20. ------- and Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 15. (160) 15.
Lateral raise. flexing. (3 k db's) 12.12.11.
Swiss ball roll ins, crunching down with elbows both ways. 11.11.10.
Power JBN. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10. 10. (20) 10.10.10. [tonnage 2,150 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (100)10.10.10. (80) flexing 14.13. [tonnage 10,660 lbs]
Split snatch. stick 2.2. (20 k) 1.1.1.1.1.1.1.1. (22.5) 1.1.1.1.1. (25) 1.1.1.1.1.1.1. (27.5) 1.1.1.1. [ 26 sets] Weight was waved up and down. Couldn't go any heavier, i was on my last legs.

[76now]

Thurs 12-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (60) 10. (60) 10. (50) 10. (40) 10. (35) flexing --- 12.10. tonnage 4,870 k.
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (27.5) 10. (17.5) 10. (20) 10. (15) flexing ---12.10. tonnage 2105 k.
Pulldowns. (50 lb) 10. (70) 10. (90) 10. (100) 10. (110) 10. (80) 10. (70) 10. (100) 10. (50) flexing --- 12.10. tonnage 7,800 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. (35) 1.1.1. (40) 1. - rough (42.5) 1. - rougher. [24 sets]

[76now]

Mon 16-10-2017

A Workout.
Stick warmups.
Paused Breathing sq. (75 k) 18. ------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 16. (160) 15.
Lateral raise. flexing. (3 k db's) 12.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 11.11.11.
Power JBN. (15 k) 10. (20) 10. (25) 10. (30) 10. (17.5) 10. (22.5) 10. (27.5) 10. (20) 10.10.10. [tonnage 2,175 k]
Rows. (90 lbs) 10. (100) 10. (120) 10. (130) 10. (110) 10.10. (100) 10.10. (80) flexing 15.13. [tonnage 10,840 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 14 singles. (25) 7 singles. (27.5) 3 singles. (30) 2 singles. [ 28 sets]

[76now]

Thurs 19-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. 10. (50) 10. (60) 10. (40) 10. (35) flexing --- 13.10. tonnage 4,955 k.
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (20) 10. (27.5) 10. (20) 10. (15) flexing ---13.10. tonnage 2,345 k.
Pulldowns. (60 lb) 10. (70) 10. (90) 10. (100) 10. (110) 10. (80) 10. (100) 10. (70) 10. (50) flexing --- 13.10. tonnage 7,950 lb.
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 7 singles. (30) 4 singles. (35) 4 singles. (40) 1. (42.5) 1. - not pretty. [26 sets]

[76now]

Mon 23-10-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (95) 20. ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 16. (160) 16.
Lateral raise. flexing. (3 k db's) 12.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.11.11.
Power JBN. (15 k) 10. (20) 10. (25) 10. (30) 10.(20) 10. (22.5) 10. (27.5) 10. (22.5) 10. (20) 10.10. [tonnage 2,225 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. (100) 10. (80) flexing 15.14. [tonnage 11,320 lbs]
Split snatch. stick 2.2. (20 k) 9 singles. (22.5) 2 singles. (25) 9 singles. (27.5) 6 singles. (30) 2 singles. [ 30 sets]

[76now]

Thurs 26-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10. (50) 10. (60) 10. (40) 10. (35) flexing --- 13.11. [tonnage 5,040 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (25) 10. (20) 10. (27.5) 10. (20) 10. (15) flexing ---13.11. [tonnage 2,385 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (80) 10. (100) 10. (70) 10. (50) flexing --- 13.11. [tonnage 8,100 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 7 singles. (30) 5 singles. (35) 2 singles. (37.5) 7 singles. [30 sets]

[76now]

Mon 30-10-2017.

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 19.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 17. (170) 16. (160) 16.
Lateral raise. flexing. (3 k db's) 13.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.12.11.
Power JBN. (20 k) 10. 10. (25) 10. (30) 10. (22.5) 10. 10. (27.5) 10. (22.5) 10. (20) 10.10. [tonnage 2,300 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. 10. 10. (80) flexing 15.14. [tonnage 12,200 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 8 singles. (22.5) 2 singles. (25) 9 singles. (27.5) 6 singles. (30) 3 singles. [ 30 sets]

[76now]

Thurs 2-11-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. 10. (55) 10. (60) 10. (40) 10. (35) flexing --- 15.12. [tonnage 5,145 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (20) 10. (27.5) 10. (22.5) 10. (15) flexing ---15.12. [tonnage 2,230 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. 10. (100) 10. (110) 10. (80) 10. (70) 10. (50) flexing --- 15.12. [tonnage 8,150 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 9 singles. (30) 6 singles. (35) 4 singles. (37.5) 1 single. (40) 1 single. [30 sets]

[76now]

Mon 6-11-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20. ------- and 60 Rader pulls.

This was the ugliest set you can imagine. Reps were cut high, and i was on my last legs.

Have had 5 days of building a large raised garden bed, and digging and carrying buckets of earth. Lower back sore.

Maybe also the de-fatting i have been doing for months. Weight way down, waist getting small --- nice compliment from a gym babe - "muscles showing, you ought to wear a man-kini".
Maybe need to halt breathing sq increases at this stage.
So stuffed, the rest of the workout was a mess.

Horizontal Leg press heels raise. flexing. (150 lbs) 17. (170) 17.
Lateral raise. flexing. (3 k db's) 12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.12.
Power JBN. (20) 10. 10. (25) 10. (30) 10. (22.5) 10. (22.5) 10. (20) 10. [tonnage 1,375 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (120) [tonnage 6,700 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 4 singles. (22.5) 2 singles. (25) 4 singles. (27.5) 3 singles. (30) 2 singles. [ 18 sets]

[76now]

Thurs 9-11-2017

B workout.
Stick warmups.
Squat. (45 k) 10. 10. (55) 10. (65) 10. (70) 10. (55) 10. (60) 10. (55) 10. (35) flexing --- 16.13. [tonnage 5,545 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (25) 10. (27.5) 10. (22.5) 10. (15) flexing ---16.13. [tonnage 2,290 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. 10. (110) 10. (80) 10. (70) 10. (50) flexing --- 16.13. [tonnage 8,350 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 5 singles. (25) 6 singles. (30) 5 singles. (35) 3 singles. (37.5) 2 singles. (40) 3 singles. [26 sets]