76 year old olympic weightlifter 76 year old olympic weightlifter - Page 75

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Thread: 76 year old olympic weightlifter

  1. #741
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    Jul 2017
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    adelaide, south australia
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    • starting strength seminar december 2023
    • starting strength seminar february 2024
    • starting strength seminar april 2024
    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.

  2. #742
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    Jul 2017
    Location
    adelaide, south australia
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    750

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    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.

  3. #743
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    750

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    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.

  4. #744
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

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    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.

  5. #745
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    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.

  6. #746
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    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.

  7. #747
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    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.

  8. #748
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    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.

  9. #749
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    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.

  10. #750
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    750

    Default

    starting strength coach development program
    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.

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