76 year old olympic weightlifter

[76now]

Thurs 20-10-2022

81 now.

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 10 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 14. (105) 15. --- last 10 reps peak contraction.

Lat machine, curl down to back of neck. (42.3 k) 12. (25 k) 15. --- last 10 reps peak contractions.

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

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

Ab crunch machine. (90 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 17 minutes.

[76now]

Mon 24-10-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (82.5) 3.
Jerk Press. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1. (45) 1.

Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

Shrugs. (95 k) 20.

Palms up, close grip lat machine (73 K) 7. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 24 minutes.

[76now]

Thurs 27-10-2022

81 now.

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 11 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 15. (105) 15. --- last 11 reps peak contraction.

Lat machine, curl down to back of neck. (42.3 k) 13. (25 k) 15. --- last 11 reps peak contractions.

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

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

Ab crunch machine. (90 k) 13. (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 18 minutes.

[76now]

Mon 31-10-2022

81 now

Part B of the heavy day.

Fast no grind High Bar Squats. (50 k) 1. (70) 1. (80) 1. (90) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F. (40) 1.

Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 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 14 minutes.

[76now]

Thurs 3-11-2022

81 now.

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 12 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 10. (105) 15. --- last 12 reps peak contraction.

Lat machine, curl down to back of neck. (42.3 k) 14. (25 k) 15. --- last 12 reps peak contractions.

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

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

Ab crunch machine. (90 k) 13. (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.

[76now]

Mon 7-11-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (86.25) 1.
Jerk Press Behind Neck. (25 k) 5. (35) 5. (41.25) 5.

Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

Shrugs. (90 k) 20.

Palms up, close grip lat machine (73 K) 8. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 14 minutes.

[76now]

Thurs 10-11-2022

81 now.

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 13 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 11. (105) 15. --- last 13 reps peak contraction.

Lat machine, curl down to back of neck. (42.3 k) 15. (25 k) 15. --- last 13 reps peak contractions.

Lying dumbells tri extention. (9 k's) 15. (10 k's) 10.

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

Ab crunch machine. (90 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, 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 15 minutes.

[76now]

Mon 14-11-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (50 k) 1. (70) 1. (80) 1. (90) 1. (100) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) [3+F].

Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 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 26 minutes.

[76now]

Thurs 17-11-2022

81 now.

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 14 reps peak contraction
Heels Raise, leverage calf machine. (125 k) 12. (105) 15. --- last 14 reps peak contraction.

Lat machine, curl down to back of neck. (45 k) 10. (25 k) 15. --- last 14 reps peak contractions.

Lying dumbells tri extention. (9 k's) 15. (10 k's) --not available -- (9's) 15.

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

Ab crunch machine. (90 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, 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 20 minutes.

[76now]

Mon 21-11-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (45 k) 5. (60) 5. (81.25) 5.
Jerk Press. (30 k) 3. (37.5) 3. (43.75) 3.

Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

Shrugs. (95 k) 20.

Palms up, close grip lat machine. (73 k) 9. (61.3 k) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour 15 minutes.