76 year old olympic weightlifter

[76now]

Mon 16-9-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) F. 1. (41.25) F.

Heels raise. (90 k) 10. (100) 10. (110) 10.

One arm chest supported rows. (27.5 k) 11. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (105) 3. (102.5) 3. 3.

Training time 1 hour, and 4 minutes.

[76now]

Thurs 19-9-2024.

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (80) 3. (85) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (32.5) 1. (30) 5. (28.75) 5. 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (80) 20.

Assisted Chins. (36 k. assist) 10. (41 k. assist) 15.

Training time 1 hour and 15 minutes.

[76now]

Mon 23-9-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (33.75) 1. (30) 3. (28.75) 3. 3. 3. 3.
Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 13.

Breathing Squat. (72.5 k) 5. (62.5 k) 20.
Rader pulls. 5. 20.

Training time 55 minutes.

[76now]

Thurs 26-9-2024.

83 now

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (45) 3. (50) 3. (55) 3. (67.5) 3. (60) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.

Single leg Heels raise on block. (10 k.) 10. (15 k.) 12. (12.5 k) 15.

Assisted Chins. (36 k assist) 11. (41 k assist) 15.

Workout time 1 hour and 8 minutes.


O-K-A-Y ! Time for some serious changes.
This year, although trying to eat with moderation, my weight crept up, making me stronger but fatter.
I started a one day a week fast, 36 hours, only water and coffee. This dropped my weight 2 and a half k, and kept it there, but no further.
Spring is starting = beach = vanity kicking in.
SO. Starting 2 days a week fasting. This will steadily drop my fatness, BUT, in my weakened state I am often unrecovered from my workous, even after 3 days. With a second fasting day – fasts slow your recovery, - I will crash and burn.
Therefore, spreading my training to a Mon- Fri- Wed spread, instead of Mon -Thurs. This should fix the recovery problem, but the weight I lose will make me weaker. I don't know how my mini, scheduled weight increases will fair. My Clean and Press is probably doomed. Might try grease-the-groove at home.

[BrooklynJerry]

Wow, I sometimes I go a day without eating but 36 hours sure seems tough.I have read that much about the benefits of intermittent fasting, but also that it can slow your metabolism. Good luck with your plan.