76 year old olympic weightlifter

[76now]

Thurs 20-12-2018.

Light phase. WO 23 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. (75) 5. 5.
(75) 1.1. (80) 1. (85) 1. (90) 1.
Press on Back. 15 sets. (30 k) 10. (37.5) 10. 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. 5.
(45) 1. (47.5) 1. (50) 1. 1. (52.5) 1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (40) 2.

flexing …
Drag curls. (15 k) 15. 15.
Horizontal Leg Press Calf Raise. (110) 15. (130) 15. 15.
Lying Side Lateral Raise. (3 k) 16. 16.
Incline Bench Tricep Curls. (15 k) 16. 15.
Ab Roller. 20. 20.

[76now]

Mon 24-12-2018.

77 NOW

All sets light. WO 24 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(27.5) 5. 5. (30) 5. 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(75) 5. 5. (80) 5. (85) 5. 5.
(85) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k's) 12. 12.
Horizontal leg press calf raise. (130) 15. 15. 15.
Incline one arm side laterals (3 k) 16. 16.
One Arm Tricep (5 k) 16. 15.
Ab roller. 20. 20.

Well, this is effectively the end of my 26 workout light phase. Gym closed until Thurs 3-1-2019. So workouts 25 and 26 will be at home with what equipment i have.
I will calculate the tonnage improvements over the 3 months. It really doesn't mean spit as far as strength improvement goes - just a measure of how the training intensity crept up.

[BrooklynJerry]

Nice workout, hoping the new year will be a safe and healthy one for all the elder lifters doing what needs to be done.

[76now]

Nice workout, hoping the new year will be a safe and healthy one for all the elder lifters doing what needs to be done.

thanks Jerry.
Yay us! Oldies are infiltrating this site & a lot of gyms. It's getting more interesting all the time.

Thurs 27-12-2018.

Light phase. WO 25 of 26.

At home scratch up ---
Stick warmups
Bellows Breathing 3 x 120.

Abdominal muscle control - retraction : 50. central isolation : 25. left hand side isolation : 25. right hand side : 25. roll left to right : 25. roll right to left : 25. up and down : 25.

C+J. (25 lb) 2.2.2.2.2.

flexing ....
one arm curls (16.6 lb) 10.10.10.
SLHR off block, no weight - 15.15.15.
one arm press (16.6) 10.10.10.
pushups, various hand spacings. 3 sets.

and walk to beach for swimming exercises ( 41 degrees C here for the next 2 days).

Tonnage calculations for the effectively 22 workouts in this phase -

The olympic deadlift / P.O.B. workouts went from 10,660.5 k to 13,337 k.
The Press / Squat day from 9,084.5 to 12,736 k.
As i said, this doesn't mean i got stronger, just that the WO intensity increased.

A final at home scratch up on Mon, then i start heavy on Thurs.

[76now]

Mon 31-12-2018.

Ending light phase. WO 26 of 26.

At home scratch up ---
Stick warmups
Bellows Breathing 3 x 120.

Abdominal muscle control - retraction : 50. central isolation : 25. left hand side isolation : 25. right hand side : 25. roll left to right : 25. roll right to left : 25. up and down : 25.

Split Snatch. (25 lb) 2.2.2.2.2.

flexing ....
Concentration curls (16.6 lb) 10.10.10.
SLHR off block, no weight - 15.15.15.
Lying cross body tricep curls (16.6) 10.10.10.
pushups, various hand spacings. 3 sets.

Wish list for 2019.
Clean and press. 55k. That would be a decent lift given my age - 78 in 7 weeks - and bodyweight.
Breathing squat 110 k x 20.
Olympic deadlift 115 k x 5.
Squats heavy, not feasible, no spotters or safety equipment available. Just going to do what i know i can get up with.

Saw the film of my last contest - my second pulls, drop unders, and lockouts were so fast the camera wasn't tracking them. Couldn't see how they would see fit to rule out my last snatch. Many of the young tigers, lifting massive weights i can only dream about, did not show any turn of speed at all.
Of course that doesn't signify. Weightlifting is about lifting big weights in an acceptable fashion that doesn't break the rules.
But it's nice to know that my lifting training, only up to weights i can lift with speed, did pay off with nice looking lifts.

Not sure what effect the experimental 15 sets of light weights training might be. Certainly no max PR's. But maybe a springboard into new maxes for me when i acclimatize to heavy.
I am eager to see what i can do.

In the coming year i am going to try the Barbell Prescription suggestion that oldies are only up to doing limited volume, so i will be doing mostly 2 strength exercises twice a week, with of course lifting practice and pumping da gunz and doing abz.

[76now]

Thurs 3-1-2019.

break in WO.

Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3.3.3.
Squat. (55 k) 2. (75) 5. (85) 5. (90) 5.
power clean. (30) 2. (35) 2. (40) 2.2. (42.5) 2.
dead hang clean, and jerk. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

flexing ....
one arm curls. (10 k) 10. 10.
one arm military press. (10 k) 6. 6.
lat pulldown, palms up. (100 lb) 10. 10.
triceps pressdown. (70 lb) 10. (80) 10.
ab roller. 10. 10.

[76now]

Mon 7-1-2019.

77 NOW

Stick warmups.
Clean and Presses. (20 k) 2. (30) 5. (32.5) 5. (35) 5.
Press on back. (40 k) 5. (45) 5. (47.5) 5.

Snatch. stick - 3.3. (20 k) 1.1. (22.5) 1.1. (25) 1.1. (27.5) 1.1. (30) 1.1. (32.5) 1.1.

flexing ...
one arm curls (10 k) 11.10.
SLHR. (10 k) 10.10.
wide grip lat pulldowns. (100 lb) 10.10.
ab roller. 11.10.
one arm military press (10 k) 8.6.

Paused breathing squats. After what happened last time i went heavy, decided 'last exercise' was the right place for breathing squats.
(55 k) 2. (80 k) 10.
Had a quick reminder of why i hate breathing squats. Better tuffen up, i'm due to do 25 paused breathing squats with this weight in a couple of months.

[76now]

Thurs 10-1-2019.

77 NOW

Stick warmups.
Power Jerk Behind Neck. (30 k) 3. (35) 3. (40) 3 (42.5) [2+F]. 2.
Olympic Deadlift. (65 k) 5. (75) 5. (85) 5.

Split C+J. Stick – 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
(37.5) 1. (40) 1.

Flexing …..
Palms up Lat pulldown (100 lb.) 10. (110) 10.
Triceps Pressdown. (80 lb.) 10. 10.
Ab roller. 11. 11.
Facepulls. (20 lb.) 10. 10.

Hitch with my diet. Cupla years ago was weighing 96 k, and a bit porky, so I
decided to trim down. Used intermittent fasting. First 16/8, which was ok, and then
5/2 which was really good.
Brought my weight down to about 84 k, which was handy for the 85 k class, & at
which I looked trim.
When I do a fasting day, it's hardcore, a night-day-night with only black coffee &
water. It's got too much for my wife, who does the girl thing of not being able to
not eat for any significant length of time.
So she wants us to do a nutritious, low calorie diet with no eating at night.

That's a problem. At night we sit & watch TV for 4 hours while knitting bunnies
& teddies for the Womens & Childrens Hospital. And I get to feel like I want to
eat something, & snack extensively.

SO, I am planning a strategy of doing things that aren't compatible with eating,
every time a TV ad comes on.
The shortlist of things I could cycle thru is
Stretching : Yoga : Posing : Abdominal Isolations : Small San Sau : Muscle Control :
Qi Disruption Forms : Balancing : Pranayama.
That lot should keep me out of the kitchen.

[76now]

Mon 14-1-2019.

77 NOW

Stick warmups.
Clean and Presses. (20 k) 3. (30) 3. (35) 3. (37.5) 3. 3. 3.
Power snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.
Dead Hang split snatch. (20 k) 2. (22.5) 2. 2. (25) 2. 2.

flexing ....
One Arm curl. (10 k) 11. 11.
SLHR (10 k) 11. 11.
Wide Grip Pulldowns. (100 lbs) 10. (110) 10.
One Arm Military Press (10 k) 8. 7.
Ab Roller 12. 11.

Breathing Squat (45 k ) 4. (65) 4. (90) 20.

[Fred Turner]

Thurs 10-1-2019.

77 NOW


That lot should keep me out of the kitchen.

And entertain your wife as well