76 year old olympic weightlifter 76 year old olympic weightlifter - Page 72

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Thread: 76 year old olympic weightlifter

  1. #711
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    610

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    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Thurs 28-7-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- Last 14 reps peak contraction.
    Heels Raise, leverage calf machine. (100 k) 15. Last 13 reps peak contraction. (110 k) 14.

    Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 9 reps were peak contractions. (32 k) 12.

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

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

    Ab crunch machine. (86 k) 11. (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, raising weight each set.
    dead hang clean. 5 singles.
    Split C+J. 5 singles, low to knee touch both clean, then jerk.

    Workout time - 1 hour and 8 minutes.

  2. #712
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    610

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    Mon 1-8-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (80) 3.
    Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (43.75) 1.


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

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

    Palms up, close grip lat machine (68.9 K) 7. (61.3) 10.
    Leg curl machine (23 k) 13. 13.

    Workout time : 1 hour and 20 minutes.

  3. #713
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    610

    Default

    Thurs 4-8-2022

    81 now.

    Light day.

    Seated heels raise machine. (51.3 k) 15. ----- all reps peak contraction
    Heels Raise, leverage calf machine. (100 k) 15. Last 14 reps peak contraction. (110 k) 15.

    Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 10 reps were peak contractions. (32 k) 13.

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

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

    Ab crunch machine. (86 k) 12. (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, raising weight each set.
    dead hang clean. 5 singles.
    Split C+J. 5 singles, low to knee touch both clean, then jerk.

    Workout time - 1 hour and 14 minutes.

  4. #714
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    610

    Default

    starting strength coach development program
    Mon 8-8-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (85) 1. (95) 1.
    Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) 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 28 minutes.

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