76 year old olympic weightlifter 76 year old olympic weightlifter - Page 70

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Thread: 76 year old olympic weightlifter

  1. #691
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    611

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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Mon 30-5-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (82.5) 1. (92.5) 1.
    Cleans and Presses. (25 k) 5. (30) 5. (38.75) 5.
    Hi Pull. (75 k) 3. (80) 3. (85) 3.
    Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
    Quarter Press. (60 k) 5. (65) 5. (70) 5.
    Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
    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 58 minutes.

  2. #692
    Join Date
    Jun 2019
    Posts
    1,036

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    You continue to impress, 81 Now. I look forward to watching your efforts for years to come.

    Keep at it!

  3. #693
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    Jul 2017
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    adelaide, south australia
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    Thank you, Bill. Have been on a program recommended by Marty Gallagher this year. One heavy whole body workout a week. Been making regular minor improvements on most everything. My quads must have come up, because they're rubbing together when i walk. This despite two 36 hour water/coffee fasts a week, trying to trim down.

    Thurs 2-6-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- Last 7 reps peak contraction.
    Heels Raise, leverage calf machine. (100 k) 15. Last 6 reps peak contraction. (105 k) 15.

    Lat machine, curl down to back of neck. (21.8 k) 15. 15. ---- last 3 reps each set were peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (81 k) 15. (77) 20.


    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 - 51 minutes.

  4. #694
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    Apr 2017
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    48

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    When do you schedule the two 36 hour fasts in your training week?

  5. #695
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    Jul 2017
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    adelaide, south australia
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    When do you schedule the two 36 hour fasts in your training week?
    Hi Fred. My training days are Mon and Thurs, my fasts start on Tues and Fri mornings.

    Mon 6-6-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (42.5) 1.
    Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (78.75) 3.

    Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

    Shrugs. (90 k) 20. (100) 12.

    Palms up, close grip lat machine (61.3 k) 9. (68.9) 3.
    Leg curl machine (23 k) 7. --- gassed.

    Workout time : 1 hour and 14 minutes.

  6. #696
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    Jul 2017
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    adelaide, south australia
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    Thurs 9-6-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
    Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.

    Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (81 k) 16. (77) 20.


    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 - 56 minutes.

  7. #697
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    Jul 2017
    Location
    adelaide, south australia
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    611

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    Mon 13-6-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (85) 1. (92.5) 1.
    Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (42.5) [2+F].
    Hi Pull. (75 k) 3. (80) 3. (85) 3.
    Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
    Quarter Press. (60 k) 5. (65) 5. (70) 5.
    Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
    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 12 minutes.

  8. #698
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    Jul 2017
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    adelaide, south australia
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    Thurs 16-6-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- Last 8 reps peak contraction.
    Heels Raise, leverage calf machine. (100 k) 15. Last 7 reps peak contraction. (105 k) 16.

    Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (21.8) 15 ---- last 3 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (81 k) 16. (77) 20.


    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.

  9. #699
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    Jul 2017
    Location
    adelaide, south australia
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    611

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    Mon 20-6-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (38.75) 5.
    Front Squats (45 k) 5. (60) 5. (75) 5.

    Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

    Shrugs. (90 k) 20. (100) 12.

    Palms up, close grip lat machine (61.3 k) 10. (68.9) 4.
    Leg curl machine (23 k) 13. 13.

    Workout time : 1 hour and 3 minutes.

  10. #700
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    611

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    starting strength coach development program
    Thurs 23-6-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- Last 9 reps peak contraction.
    Heels Raise, leverage calf machine. (100 k) 15. Last 8 reps peak contraction. (105 k) 16.

    Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (25 k) 15.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (81 k) 17. (77) 20.


    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 - 1 hour and 1 minute.

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