76 year old olympic weightlifter 76 year old olympic weightlifter - Page 63

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Thread: 76 year old olympic weightlifter

  1. #621
    Join Date
    Jul 2017
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    adelaide, south australia
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    588

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    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    Thurs 9-12-2021

    80 NOW

    Stick warmups.

    Clean and Presses. (25 k) 3. (37.5) 3. (40) 2. 2. 2. (37.5) 3.
    Hise Shrug. (92.5 k) 20. (100) 20. (110) 20.

    Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. (32.5) F. F.

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

    close grip palms up lat machine (59.9 k) 8. (53.3) 13.
    Ab Crunch machine. (77 k) 13. (68) 20.

    Workout time 1 hour and 5 minutes.

  2. #622
    Join Date
    Jul 2017
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    adelaide, south australia
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    588

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    Mon 13-12-2021.

    80 Now.

    Stick warmups.

    High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 10. (95) 12.
    Rader pulls. 9. 6. 15. 15. 15.

    Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. (37.5) 1.

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

    Side Press (15 k) 5. (10 k) 15.
    Leverage Calf machine (95 k) 13. 12.

    Workout time 1 hour and 8 minutes.

  3. #623
    Join Date
    Oct 2014
    Location
    New York
    Posts
    2,757

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    How are things going in your area? Seems that here in NY they are planning to bring back masks. I'm just glad I have my gym in my garage. Have a Merry Christmas.

  4. #624
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    588

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    Thanks Jerry. All good here. I'm proud of the government and people of this state. When IT came they locked down early and hard. Social distancing, masks, registering at venues for contact tracing. Soon had no covid, and few deaths. Some cases now with the omnicrom and open borders and airports. But nearly all of us are double vaccinated.
    Wasn't the same in the eastern states which are full of idiots demanding their freedums, and no care if their neighbours die due to their hardness of heart.

    Thurs 16-12-2021.

    80 NOW

    Stick warmups. + stick split snatch 2.

    Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. F.
    Power Snatch (25 k) 3. (30) 3. (32.5) [2+F]
    Clean pulls (60 k) 5. (75) 5. (65) 5.

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

    Incline curls (10 k's) 7. (9's) 10.
    Ab crunch machine. (77 k) 14. (68 k) 20.

    Workout time : 1 hour and 1 minute.

  5. #625
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    588

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    Mon 20-12-2021.

    80 Now.

    Stick warmups.

    Front Squats (45 k) 5. (52.5) 5. (67.5) 5.
    Romanian Deadlifts. (67.5 k) 10. (75) 10. (90) 10.

    Shrugs. (90 k) 20. (100) 13.

    Flexing, all done with dead stop top and bottom. CAT on the "up".
    Leverage calf raise (95 k) 13. 13.
    palms up, close grip lat machine (59.9 k) 9. (53.3 k) 14.

    C+J. stick 2. (22.5 k) 1. (25) 1. 1. (30) 1. 1. 1. (35) 1. (37.5) 1. 1.

    Workout time : 1 hour and 18 minutes.

  6. #626
    Join Date
    Oct 2014
    Location
    New York
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    2,757

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    I would like to try some higher rep Romanian DLs. I have in the past done SLDL with higher reps and feel they help the back. Do you start the RDL from the floor or take the bar from the rack?

  7. #627
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    588

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    Hi Friend Jerry,
    As hi rep Romanian Deadlifts are a relatively light weight, I deadlift it from the floor to get into the starting position. Never done the exercise before, but am liking the feel of it, and i think it has potential. Will be doing it for the whole of next year (paired with front squats).

    Thurs 23-12-2021.

    80 NOW

    Stick warmups.

    Power Clean (35 k) 5. (47.5) [1+ F.] --- ??? Had my second covid shot a couple of days ago, and i hope that is why i feel so flat and weak. For the rest of this exercise just did high pulls
    (47.5 k) 3. 3. 3. 3.
    Quarter Press. (52.5 k) 5. (65) 5. (55) 5.

    Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. (30) 1. 1. (32.5) F. F.

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

    One Arm Preacher Curls (9 k) 10. (8 k) 10.
    Ab Crunch machine. (77 k) 15. (68 k) 20.

    Workout time : 1 hour and 6 minutes.
    Last edited by 76now; 12-22-2021 at 07:37 PM.

  8. #628
    Join Date
    Oct 2014
    Location
    New York
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    2,757

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    Thanks for the reply. I think that this coming year I am going to do some different things. I do at times feel higher reps work better for me on DLs. Another thing I may try is partials. Quarter sqts from the pins in the rack. I feel that when I take the bar from the rack to sqt.the initial feeling gets me intimidated and hesitant to go down.i want to get used to supporting heavier weights. Well have a Merry Christmas and a healthy New Year.

  9. #629
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    588

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    Another thing I may try is partials. Quarter sqts from the pins in the rack. I feel that when I take the bar from the rack to sqt.the initial feeling gets me intimidated and hesitant to go down.i want to get used to supporting heavier weights.
    Well,you know how oldies like to reminisce .... years back, before I started on this site, I was a pretty good masters lifter - deep squats in snatches and C+J that impressed others my age. Suddenly I developed a stabbing pain in my left knee in the deep squat position, so I couldn't get down any more. Well I started doing the split technique with my good knee forward.
    To work my legs I did quarter squats, front and back of neck, which didn't hurt my knee. Twenty rep sets, finally getting to over 400 lbs. They really worked the quads.
    By the end of the year, I could make my best squat lift weights in the split, and made a new total record. So I think the quarter squat will do what you want, getting heavy weights feeling normal.

    I do at times feel higher reps work better for me on DLs.
    Same here. I think oldies lose fast twitch muscle fibres. I used to be really something at max weights, but now I'm like a girl - good at high reps and shit with maxes. Like your start with the RDL. Very impressive.

    Mon 27-12-2021.

    80 Now.

    Stick warmups.

    High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 11. (95) 12.
    Rader pulls. 9. 6. 15. 15. 15.
    Jerk Press (30 k) 5. (45) 3. (35) 5.

    Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. (37.5) 1. 1.

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

    Side Press (15 k) 6. (10 k) 10.
    Leverage Calf machine (95 k) 14. 13.

    Workout time : 1 hour and 20 minutes.

  10. #630
    Join Date
    Oct 2014
    Location
    New York
    Posts
    2,757

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    starting strength coach development program
    Thanks for your input. I sometimes look at some of my old workout cards and get a little depressed seeing my max lifts lifts now used to be part of my warm ups. I guess that's normal.
    I think I will give the partial program a try, maybe do a light set of full sqts as part of the warm up just to keep myself somewhat flexible.
    Have a Happy New Year

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