76 year old olympic weightlifter

[76now]

Mon 25-3-2024.

83 now

Front Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
(20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. (42.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k's) 3. (6 k's) 3. (7 k's) 3. (8 k's) 3. (10 k's) 3.

Single leg Heels raise on block. 10 k. - 10. 11. 12.

Assisted chins. - 10. 10.

Workout time 38 minutes.

[76now]

Thurs 28-3-2024.

83 now.

Cumulative fatigue program. Minimal rest between sets.

Cleans and Presses. (20k) 2. (22.5) 5. (25) 3. (27.5) 1. (30) 1. (32.5) 1.

Heels raise. (60 k) 10. (70) 10. (80) 10.

One arm chest supported dumbell rows. (22.5 k) 10. 10.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (92.5) 3. 3. 3.

training time 47 minutes.

[BrooklynJerry]

Looks great!

[76now]

Thanks Friend Jerry. We'll have to see if this is going to work. So far so good.

Mon 1-4-2024.

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. (50) 3. 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(15 k) 3. (17.5) 2. (20) 5. 5. 5.

Heels raise. 3 x 20.
(40 k) 20. (45) 20. (50) 20.

Assisted Chins. 10. 10.

Training time 45 minutes.

[carson]

Have you competed recently?

[76now]

Carson : Had a medical episode last year with tears in both shoulders, and whole body stiff and weak. Been building up since, but have only got to 75% of where i was. Hoping my current program will build up muscle mass and translate to more power when i can go heavy. Will need to get to 55 k clean and press before i can see if my shoulders can stand the stresses of snatches and jerks slamming down on the shoulders.

Thurs 4-3-2024.

83 now.

Cumulative fatigue program. Minimal rest between sets.

Cleans and Presses. (20k) 2. (25) 1. (22.5) 3. 3. 3. 3. 3.

Seated Heels raise. (36 k) 15. 15. 15.

One arm dumbell rows. (12.5 k) 10. (15 k) 10.

Breathing Squat. (30 k) 5. (25 k) 20.
Rader pulls. 5. 20.

Training time 37 minutes.

[76now]

Mon 8-4-2024.

83 now.

Feeling crook. Extra queasy.

Went to gym, but didn't do anything except guide a 78 year old lady thru a break in workout.


Thurs 11-4-2024.

83 now

Front Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
(20 k) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3. (42.5) 3. (45) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k's) 3. (6 k's) 3. (7 k's) 3. (8 k's) 3. (10 k's) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 11. 11.

Assisted Chins. 11.11.

Workout time 39 minutes.

[carson]

I'm amazed that you can still do cleans. I started lifting at age 66. I tried cleans but wound up passing out. I gave up on them.

[76now]

I tried cleans but wound up passing out. I gave up on them.

That was wise, Carson, as the exercise does not smile on you.
When I began my masters olympic weightlifting career in my mid sixties, I was well prepared for the exercises. I had twenty years as a competitive masters swimmer, and thirty years of tai chi practice and teaching, and was a well conditioned distance runner (not fast).
The State olympic lifters said I dropped lower in the snatch and clean than any master, and I was more flexible than the young ones. My facebook avatar is me doing a deep squat snatch.
What I did not have, and do not have, is great physical strength, so that limits severely what I can lift.

Mon 15-4-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (25) 3. (27.5) 1. (30) 1. (32.5) 1. (33.75) 1.

Heels raise. (60 k) 10. (80) 10. (90) 10.

One arm chest supported rows. (23.75 k) 10. 10.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (93.75) 3. 3. 3.

training time 48 minutes.