76 year old olympic weightlifter

[BrooklynJerry]

I hope the pain subsides quickly. The WO looks fine.

[76now]

Mon 13-11-2023

82 now

The WO looks fine

Thanks Jerry. Training Essentrics on my off days. Gradually increasing the training load of my pussy workout. How can such tiny weights feel so heavy?

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3. (32.5) 3. 3.
Seated calf machine (46 k) 13.
Seated rows . (50.8 k) 7. (59.9) 7. (68.9) 6.
workout time 47 minutes.

[76now]

Mon 16-11-2023

82 now

OK. Starting to roll on my recovery workouts.
As i do best doing the same exercise only once a week, I am setting up my second workout with mostly new exercises.

Bend, stretch, squat. 5 reps each.
Back squat. (30 k) 3. 3. (40) 3. (50) 3. (60) 3. (70) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3. (32.5) 3. (35) 3.
Calf machine (20 k) 3. (40) 3. (60) 10. (80) 12.
Chest supported rows . (20 k) 5. (25) 5. (30) 5. (35) 5. (40) 5.
workout time 50 minutes.

[BrooklynJerry]

Good idea, you know your body better than anyone.

[David Roberts]

Long slow recovery! Hang in there we are rooting for you.

[76now]

thank you for your votes of confidence, Jerry and David.
Unfortunately, today was not worthy.

Preamble : Sat 18/11/2023. At 0800 suddenly felt cold with uncontrollable shivering. Went to bed and warmed up presently. Did not feel up to getting up, and spent all day and night in bed, without eating.
Sun 19/11/2023. Felt better and did gardening and housework.
Mon 20/11/2023. Splat!
Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3.
Palms up Rader Pulls. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3.
Seated calf machine (46 k) 14.
Seated rows . (50.8 k) 8.
That little lot took 41 minutes. Knackered!

[76now]

Not feeling good - coughing and exhaustion. Getting better as the days passed.

My Nephew, come to town, invited me to make a trip to Burra to see the houses and farms of our ancestor. Came to work in the copper mine from Cornwall. Found that land was so cheap he bought into sheep farming, and presently made a lot of dough. When his family grew up, he sold up and moved to the big smoke.

It was tough on my recovering bod, tramping around derelict buildings, but it was very enjoyable. Had 3 days to recover, easing back into Essentrics, before today's workout.

Mon 27-11-2023

82 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3. (32.5) 3. (35) 3.
Calf machine (60) 10. (80) 13.
Chest supported rows . (20 k) 8. (30) 8. (40) 8.
workout time 57 minutes.

[76now]

Thurs 30 -11-2023

82 Now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (52.5) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3. (35) 3. 3.
Seated calf machine (46 k) 15.
Seated rows . (50.8 k) 8. (59.9) 8. (68.9) 6.
workout time 51 minutes.

[76now]

Mon 4-12-2023

82 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (72.5) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5.
press to chin level and hold. (20 k) 3. (25) 3. (30) 3. (35) 3. 3.
Calf machine (60 k) 10. (80) 14.
Chest supported rows . (20 k) 9. (30) 9. (40) 9.
workout time 1 hour and 2 minutes.

[BrooklynJerry]

Glad to see you are getting your WOs in.
As far as the Super Slow reps, they sure seem to at least maintain muscle mass.
As far as strength gains I was able to slightly improve either the time under load,weights,or reps. I do feel the muscles are working doing slow reps and didn't lose any size. As far as strength gains I did a regular speed workout last week and was able to lift what I was previously so at least I didn't get weaker. Doing the upper body work, presses and pulldowns was fine. Squatting slow was not to pleasant. I'm not sure what I will be doing going forward but it is something you might give a try.