76 year old olympic weightlifter

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That sure looks like it's plenty of work for any age.

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Nah, not compared with the guys here doing 5's with 300+ BP, 400+ SQ, 500+ DL.
But Youanmee can show'em how the oldies can still turn up.

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Happy birthday young man!

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Thank you Kind Sir.


3-3-2022.

81 now.

Light day.

Seated heels raise machine. (48.8 k) 15.
Heels Raise, leverage calf machine. (100 k) 12.11.
Lat machine, curl down to back of neck. (21.8 k) 12. 11.
Triceps press down. (21.8 k) 11.10.
rear delt raise (5 k's) 11. 10.
Ab crunch machine. (77 k) 20. (72) 13.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 59 minutes.

Mon 7-3-2022

81 now

Part B of the heavy day of the program.

Cleans and Presses. (25 k) 5. (30) 5. (35) 5. --- I thought having to clean before each press would knock me around more than it did. That was nice.

Hi Pull. (70 k) 3. (77.5) 3. (82.5) 3.

Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.

Quarter Press. (62.5 k) 5. (65) 5. (67.5) 5.

Jerk Thrust. (70 k) 5. (75) 5. (77.5) 5.

Squat. (42.5 k) 1. (60) 1. (70) 1. (80) 1. (92.5) 1.

Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1. 1.

Workout time 1hour + 15 mins.

10-3-2022.

81 now.

Light day.

Seated heels raise machine. (51.3 k) 15.

Heels Raise, leverage calf machine. (100 k) 12. 12.

Lat machine, curl down to back of neck. (21.8 k) 12. 12.

Triceps press down. (21.8 k) 5 --- IDK, this exercise hurts the outer edge of my right delt. I'm changing it to incline dumbells tri curls. (9 k's) 10.

rear delt raise (5 k's) 11. 11.

Ab crunch machine. (77 k) 20. (72) 14.

leg curls (18 k) 10. 10.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 58 minutes.

Mon 14-3-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (77.5) 3.

I supersetted these 2 exercises as a way of saving time. I found that doing the jerk press after a (heavier) set of front squats boosted results.

Romanian Deadlifts. (80 k) 10. (85) 10. (95) 10.

Shrugs. (90 k) 20. (100) 18.

Palms up, close grip lat machine (62.4 k) 9. (64.9 k) 5.

Leg curl machine (23 k) 10. 10.

Workout time : 1 hour and 20 minutes.

The going-heavy once a week seems to be promising.

I read in a few places how recuperation is the key to getting stronger ( especially as you get older). They seem to mean people over 50. I guess it surely applies to those in my age group. The idea of one heavy day and a light body building day sure seems to help the leg and back recover.

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I read in a few places how recuperation is the key to getting stronger ( especially as you get older). ----- I guess it surely applies to those in my age group. The idea of one heavy day and a light body building day sure seems to help the leg and back recover.
Jerry.

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Yep. I have long separated the appearances of exercises in my cycles, so that has no doubt resulted in the modest improvements i make.
So far, in this extreme experiment which is due to last til the end of the year, my heavy days are showing results.

17-3-2022.

81 now.

Light day.

Seated heels raise machine. (48.3 k) 20.

Heels Raise, leverage calf machine. (100 k) ------ Flood in corner part of the gym. Calf machine roped off. Did single leg heels raise on block with 20 k dumbell - 12. 12.

Lat machine, curl down to back of neck. (21.8 k) 13. 12.

Lying dumbells tri extention. (9 k's) 10. 10.

rear delt raise (5 k's) 12. 11.

Ab crunch machine. (77 k) 20. (72) 15.


Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 50 minutes.

Mon 21-3-2022

81 now

Part B of the heavy bit

Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (40) 3.
Hi Pull. (70 k) 3. (77.5) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (55 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Fast no grind Squats. (42.5 k) 1. (62.5) 1. (70) 1. (80) 1. (90) 1.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 18 minutes.

24-3-2022.

81 now.

Light day.

Seated heels raise machine. (48.3 k) 20.

Heels Raise, leverage calf machine. (100 k) 13. 12.

Lat machine, curl down to back of neck. (21.8 k) 13. 12.

Lying dumbells tri extention. (9 k's) 11. 10.

rear delt raise (5 k's) 12. 12.

Ab crunch machine. (77 k) 20. (72) 16.


Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 53 minutes.

When there haven't been live competitions for two years against whom is anyone cometing?

When there hasn't been a live competition in over two years with whom are we competing?