76 year old olympic weightlifter

[76now]

Mon 3-7-2023.

82 Now

Well, i read that one wrong.
Last Thurs i thought my energy was down due to a cut i was doing, but by late afternoon i was as sik as a dawg.
Mentally exhausted and coughing. My wife packed me off to bed and began dosing me with hot lemon and honey drinks.
This was new, as i don't do colds.
Spent hours day and night drifting in and out of sleep.
This morning i was pretty much back to normal, and ready to do a light workout.
But i held off, waiting for next Thurs. I guess my strength will be back up, but that workout will steam roll me.

[BrooklynJerry]

I hope all goes well. Things like this don't happen to me often, but when it does a few days rest usually does the trick. Maybe start of the next WO just a little lighter

[76now]

Thanks Jerry. Good plan, but i made it gooder by having a play time - no scheduled exercises or weights or reps or sets. I don't expect it will do me much good, but it was fun.


Thurs 6-7-2023

82 now

Play time.

Stick warmups.

split and squat snatches and clean and jerks. pussy weights, big rests. fun.
squat snatch balances.

Press from rack. (threes). (25 k.) 3. (27.5) 3. (30) 3. (32.5) 3.
Chins. - 3. +negatives,--nope.

Alternate curls. 1 set. ---- (8 k’s) 15.

Ab crunch. (95 k) 5.

[76now]

Mon 10-7-2023.

82 Now

Lower body.

Still not up and ready. Sneezing finished, but energy down.

Stick warmups.

15 minutes split clean and jerk. 18 lifts, up to 25 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (75) 10. + 15 rader pulls. (90) 10. + 15 rader pulls.

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

Ab crunch machine (95 k) 10. (81 k) 15.

seated calf. (2 x 20-30) (43.5 k) 26. (41.) This set concentrating on peak contractions -15.

workout time - 1 hour 12 minutes.

[76now]

Thurs 13-7-2023

82 now

Upper body

Stick warmups.

sputtered along today, still down and dragging my ass.


15 minutes split snatch. 28 reps . up to 30 k., failed with 32.5.

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

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10.

Chest supported rows. (40 k) 10.

Alternate curls. 1 set. ---- (10 k’s) 10.

Workout time. 1 hour and 12 minutes.

[76now]

Mon 17-7-2023.

82 Now

Lower body.

Another setback. Last set of squats tweaked my lower back, so i dropped the power shrugs and half the minor exercises. Hope to be recovered by Thurs.

Stick warmups.

15 minutes squat clean and jerk. 25 lifts, up to 27.5 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (76.25) 10. + 15 rader pulls. (91.25) 10. + 15 rader pulls.

Ab crunch machine (95 k) 11.

seated calf. (2 x 20-30) (43.5 k) 27.

workout time - 1 hour 6 minutes.

[BrooklynJerry]

Sorry to hear that. I hope it heals quickly for you.

[76now]

Thanks Jerry. Like all of us old timers, I've been thru a bunch of injured body parts over the years, and am pretty smooth with not stirring things up as i heal.


Thurs 20-7-2023

82 now

Upper body

Stick warmups.

15 minutes squat snatch. 27 reps . up to 30 k., then 3 pulls with 32.5.

Press from rack. (3 x 5 ). (25 k.) 5. (32.5) 5. (38.75) [2+F].

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35 k) 6.

Chest supported rows. (35 k) 15. (45) 12.

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

Workout time. 1 hour and 13 minutes.

[76now]

Mon 24-7-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 25 lifts, up to 30 k.

Squat. 3x10. (60 k) 10. + 15 rader pulls. (77.5) 10. + 15 rader pulls. (92.5) 10. + 15 rader pulls.

Power Shrug. 3x5. ---- (72.5 k) 5. (80) 5. (87.5) 5.


Ab crunch machine (95 k) 12. (81) 17.

seated calf. (2 x 20-30) (43.5 k) 28. (41) 16 peak contraction.

workout time - 1 hour 13 minutes.

[76now]

Thurs 27-7-2023

82 now

Upper body

Stick warmups.

15 minutes split snatch. 34 reps . up to 25k.

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

Chins. - 3. +negatives, 10 singles.

Incline Press. (30 k.) 10. (35) 7.

Chest supported rows. (40 k) 12. 12.

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

Workout time. 1 hour and 14 minutes