76 year old olympic weightlifter 76 year old olympic weightlifter - Page 85

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Thread: 76 year old olympic weightlifter

  1. #841
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    Jul 2017
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    adelaide, south australia
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    • starting strength seminar october 2023
    • starting strength seminar december 2023
    • starting strength seminar december 2023
    Mon 5-6-2023.

    82 Now

    Lower body.

    Stick warmups.

    15 minutes squat clean and jerk. 26 lifts, up to 30 k.

    Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (72.5) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
    Walk out. ---- 125 k. 10 breath hold with break at hips.

    Power Shrug.
    3x5. ---- (67.5 k) 5. (77.5) 5. (87.5) 5.

    Ab crunch machine (90 k) 17. (77 k) 20.

    seated calf. (2 x 20-30) (41 k) 29. 29.

    workout time - 1 hour 11 minutes.

  2. #842
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    Oct 2014
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    New York
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    Nice sqts, sure a lot of volume. You do the heavy walk outs after the full sqts, is that the best way. Your not doing any dead lifts on this program I see. I may have to try something like your doing, one upper day and one lower day. I don't have any injuries but my back hip and shoulder are ache in the morning.

  3. #843
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    You do the heavy walk outs after the full sqts, is that the best way.
    Hi Jerry. Certainly not the best way if you are priming to sq heavy, but in my program it's just an add on with no strategic purpose. Perhaps when the weights get heavy, i might insert them before the heaviest set.
    This is the first time i have tried an upper/lower split, but it's not really pure because of the OL's thrown in; they work the whole body.
    If i am sore in the morning, i just move gently on ordinary things, which eases things off in a little while. I have a garden, and doing stuff there is about the best recovery system there is.

    Thurs 8-6-2023

    82 now

    Upper body

    Stick warmups.

    15 minutes squat snatch. 42 reps . up to 30 k.

    Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35.) 3. (37.5) 3. (41.25) [1+f]
    Negative (40) 1.

    Chins. - 3. +negatives, 10 reps.

    Incline Press. (30 k.) 10. (40 k) 7.

    Chest supported rows. (35 k) 15. (45) 14.

    tricep pullovers. 1 set. ----- ( 20 k) 15.
    Alternate curls. 1 set. ---- (10 ks) 12.

    Workout time. 1 hour and 11 minutes.

  4. #844
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    Oct 2014
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    New York
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    Thanks for the reply . Once I get moving everything seems to loosen up for me too.

  5. #845
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    Jul 2017
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    adelaide, south australia
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    Mon 12-6-2023.

    82 Now

    Lower body.

    Stick warmups.

    15 minutes split clean and jerk. 26 lifts, up to 32.5 k.

    Squat. 3x10. (62.5 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
    Walk out. ---- 125 k. 10 breath hold with break at hips.

    Power Shrug.
    3x5. ---- (70 k) 5. (77.5) 5. (85) 5.

    Ab crunch machine (90 k) 18. (77 k) 20.

    seated calf. (2 x 20-30) (41 k) 30. 30.

    workout time - 1 hour 17 minutes.

  6. #846
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    Jul 2017
    Location
    adelaide, south australia
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    Thurs 15-6-2023

    82 now

    Upper body

    Stick warmups.

    15 minutes split snatch. 30 reps . up to 30 k.

    Press from rack. (3 x 5 ). (25 k.) 5. (30) 5. (38.75) [2+F].

    Chins. - 3. +negatives, 10 reps.

    Incline Press. (30 k.) 10. (40 k) 8.

    Chest supported rows. (35 k) 15. (45) 14.

    tricep pullovers. 1 set. ----- ( 20 k) 15.
    Alternate curls. 1 set. ---- (10 ks) 12.

    Workout time. 1 hour and 12 minutes.

  7. #847
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    Jul 2017
    Location
    adelaide, south australia
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    Mon 19-6-2023.

    82 Now

    Lower body.

    Stick warmups.

    15 minutes squat clean and jerk. 29 lifts, up to 35 k.

    Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (85) 10. + 15 rader pulls.
    Walk out. ---- 125 k. 10 breath hold with break at hips.

    Power Shrug.
    3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.

    Ab crunch machine (90 k) 19. (77 k) 20.

    seated calf. (2 x 20-30) (43.5 k) 25. (41.) This set concentrating on peak contractions -15.

    workout time - 1 hour 13 minutes.

  8. #848
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    Jul 2017
    Location
    adelaide, south australia
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    Thurs 22-6-2023

    82 now

    Upper body

    Stick warmups.

    15 minutes squat snatch. 34 reps . up to 30 k.

    Press from rack. (5 x 3 ). (30 k.) 3. (32.5) 3. (35) 3. (37.5) 3. (41.25) [2+F].

    Chins. - 3. +negatives, 10 reps.

    Incline Press. (30 k.) 10. (40 k) 9.

    Chest supported rows. (35 k) 15. (45) 14.

    tricep pullovers. 1 set. ----- ( 20 k) 15.
    Alternate curls. 1 set. ---- (10 ks) 15.

    Workout time. 1 hour and 15 minutes.

  9. #849
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    Jul 2017
    Location
    adelaide, south australia
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    Mon 26-6-2023.

    82 Now

    Lower body.

    Stick warmups.

    15 minutes split clean and jerk. 23 lifts, up to 40 k.

    Squat. 3x10. (65 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls.
    Walk out. ---- 125 k. 10 breath hold with break at hips.
    Squat. (87.5 k) 10. + 15 rader pulls.

    Power Shrug. 3x5. ---- (72.5 k) 5. (77.5) 5. (87.5) 5.

    Ab crunch machine (90 k) 20. (77 k) 20.

    seated calf. (2 x 20-30) (43.5 k) 26. (41.) This set concentrating on peak contractions -16.

    workout time - 1 hour 15 minutes.

  10. #850
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    Jul 2017
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    adelaide, south australia
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    starting strength coach development program
    Thurs 29-6-2023

    82 now

    Upper body

    Stick warmups.

    15 minutes split snatch. 26 reps . up to 30 k.

    Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) [1+F]. ---plan was for 3, but i'm in a mini cut. I barely had the energy to climb up the rack 11 times for the chins.

    Chins. - 3. +negatives, 10 reps.

    Incline Press. (30 k.) 10. (40 k) 3.

    Chest supported rows. (35 k) 15.

    tricep pullovers. 1 set. ----- ( 20 k) 15.
    Alternate curls. 1 set. ---- (10 ks) 15.

    Workout time. 1 hour and 14 minutes.

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