76 year old olympic weightlifter

[76now]

Thanks for the insights on superslow, Jerry. I can imagine the agony of the last reps on squats or leg presses. No bursting thru the rep in triumph, but a slow torture.

Thurs 7 -12-2023

82 Now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (55) 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) 16.
Seated rows . (50.8 k) 9. (59.9) 8. (68.9) 6.
workout time 52 minutes.

[76now]

Mon 11-12-2023

82 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (75) 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) 15.
Chest supported rows . (20 k) 10. (30) 10. (40) 10.
workout time 54 minutes.

[76now]

Thurs 14-12-2023.

No gym. All day family Christmas get together.

Did the daily Essentrics W.O.

[76now]

Mon 18-12-2023

82 Now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (57.5) 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) 17.
Seated rows . (50.8 k) 10. (59.9) 9. (68.9) 6.
workout time 47 minutes.

[BrooklynJerry]

Looks like your back on track. Let's hope the new year is a good one.

[76now]

Thanks Jerry. Rehabbing is a bitch. This year's targets were shot to hell. Hope to 'do something' next year. You take care.

every non gym day i do an essentrics w.o. to rehab torn shoulders.

Fri 22-12-2023.

82 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (40) 3. (50) 3. (60) 3. (70) 3. (77.5) 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) 16.
Chest supported rows . (22.5 k) 10. (32.5) 10. (42.5) 10.
workout time 1 hour and 2 minutes.

[76now]

Mon 28-12-2023

82 Now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (60) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
Try shoulders to see if i can press overhead --- (20 k) 3. (25) 3. (30) [1+ 2F]
press to chin level and hold. (35) 3. 3.
Seated calf machine (46 k) 18.
Seated rows . (50.8 k) 10. (59.9) 9. (68.9) 7.
workout time 59 minutes.

[76now]

every non gym day i do an essentrics w.o. to rehab torn shoulders.

Thurs 4-1-2024.

82 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (40) 3. (50) 3. (60) 3. (70) 3. (80) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5.
Press from rack. (20 k) 3. (25) 3. (30) 2.
press to chin level and hold. (35) 3. 3.
Calf machine (60 k) 10. (80) 17.
Chest supported rows . (25 k) 10. (35) 10. (45) 5.
workout time 1 hour and 5 minutes.

[BrooklynJerry]

Let's hope this year is a better one.

[76now]

Mon 9-1-2024

82 Now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (45) 3. (52.5) 3. (62.5) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
Press. (20 k) 3. (25) 3. (30) [1+2F]
press to chin level and hold. (35) 3. 3.
Seated calf machine (46 k) 19.
Seated rows . (50.8 k) 10. (59.9) 9. (68.9) 8.
workout time 56 minutes.