76 year old olympic weightlifter 76 year old olympic weightlifter - Page 36

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Thread: 76 year old olympic weightlifter

  1. #351
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    Oct 2014
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    New York
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Hi 78, more than 20 years ago I used train at Dr. Kens Iron Island Gym. He was a big proponent of 20 rep squats. Most of the powerlifter hated when he programmed them. I was around 50yo then and if I remember got up to 175lbs for 20.
    If you Google Dr.Ken legendary W0 you will see he practiced what he preached. Unfortunatly he passed away this year at 71 years old.I still have all my old WO cards from then and am sometimes tempted to do one of them, but I always punk out.

  2. #352
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    Apr 2011
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    Gallup, New Mexico
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    you can get to do pretty heavy weights due to the rest pause between reps, while you breathe really heavy and deep and wonder who talked you into doing this.
    I guess anything else that life throws your way must seem easy by comparison...

  3. #353
    Join Date
    Jul 2017
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    adelaide, south australia
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    I used train at Dr. Kens
    Indeed, friend Jerry. I have read what you have written about him before. I much admire his achievements, first from what i studied in Hardgainer, and then every other source i could find. Must have been challenging and inspiring to train under his eye.

    I guess anything else that life throws your way must seem easy by comparison...
    Got that right Codger.
    Even tho my approach to breathing squats is total pussy - e.g. a long cycle with weights that don't increase until the current weight is done in good form, and a long recovery gap between the breathing squat workouts.
    Nevertheless they gave great conditioning and mind training and strength improvement.

    Mon 23-12-2019.

    78 NOW

    Stick warmups.

    Paused breathing squats.
    (65 k) 3. Rader pulls 9.
    (85 k) 19. [ adding one rep per session] Rader pulls 57.

    Well, that's the end of this cycle. Next starting a whole new bunch of stuff for the coming year.

    Clean and Presses. (30 k) 5. (35) 5. (42.5) F. --- ran into a brick wall.
    Quarter Press. (50 k) 5. (55) 5. (60) 5.

    Split snatch -- stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
    Squat snatch --stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
    All done with a sink down stretch when the weight is up.

    flexing ...
    one arm curls (14 k) 8. 7.
    Wide grip lat pulldown (143 lb) 5. (137) 8.
    SLHR (12 k) 15. (14 k) 14.

  4. #354
    Join Date
    Jul 2017
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    adelaide, south australia
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    335

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    Well, 2019 is done. The gym is closed for the holidays, so i am just doing a bit at home with my minimal equipment.

    Experimenting with what i saw a figure contestant did in the 1950's in the English "Health and Strength" magazine.
    She wasn't getting the results she wanted, even though she had increased her sets to more than 20 per muscle group.
    So she began doing a dead stop at the top and the bottom of each rep of every exercise. With just a few sets it gave much better results.
    It does feel good.
    I have a light phase for the next 3 months - no straining, keeping away from failure, so i can give the dead stop reps a good go before things get serious again.

  5. #355
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    Jul 2017
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    adelaide, south australia
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    Beginning my new program. Some new exercises, some new experiments.

    Last year my lower back was constantly sore and unrecovered. Not that strange since the OL's hit them every rep.
    So, i am trying some changes.
    Got a 3 month light phase now, so reduced stress won't be hard.

    Mon 6-1-2020.

    79 Next month.

    Stick warmups.

    High Bar Back Squats, ATG. (20 k) 8. 9. 10. -- just feeling them out
    Rader pulls. 10. 10. 10.
    Jerk press. (30 k) 5. (32.5) 5.
    Split snatch, each rep done with a sink down stretch at the end. stick 2. (20 k) 5. (22.5) 5.
    Squat snatch, and sink downs. stick 2. (20 k) 5.

    Flexing exercises. each done with a dead stop at top and bottom.

    curls (20 k) 10. 10.
    calf raise. (60 k) 10. 10.

    Rowing intervals. 60 secs slow, 30 secs hard x 3.

  6. #356
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    Oct 2014
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    I agree that feeling sore and unrecovered is not a good thing.It makes me walk around looking like an old man. ( LoL). I am going to stretch out the time between lifts that hit the lower back.
    How many days are you going to take between your workouts?

  7. #357
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    335

    Red face

    feeling sore and unrecovered is not a good thing. It makes me walk around looking like an old man.
    You are an old man!

    am going to stretch out the time between lifts that hit the lower back.
    How many days are you going to take between your workouts?
    Well, Jerry, i have been doing twice a week for some years now. Last year i used a repeating cycle of whole body workouts that spread the repetition of various exercises. This time squats and deadlifts are going to alternate on one day each week. So there is low frequency on both. In fact, low frequency on every damn thing. If it doesn't pan out, i will change things, but that is the current experiment.
    Good luck with your training !

    Thurs 9-1-2020.

    Easing in to the new program. 3 months light and easy with higher reps.
    Stick warmups
    Power clean (30 k) 5.5.5.
    Press (25 k) 5.5.5.
    C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2.

    Flex exercises, all done with a dead stop top and bottom.

    Incline tricep curls, dumbells. (6 k's) 10. (8 k's) 10.
    Rows (99 lb) 10. 10.
    Ab roller 20.

    Rowing intervals. 60 sec easy, 30 sec hard x 3.

  8. #358
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    Mon 13-1-2020.

    78 NOW

    Light phase, everything easy.

    Stick warmups.

    Olympic Deadlift (70 k) 20.
    Rader Pulls 60.
    Jerk behind neck, smith macine. (20 k) 5. (22.5) 5. (25) 5. (27.5) 5.
    C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (20) 2. (22.5) 2. (25) 2.

    Flexing, all done with dead stop top and bottom.
    calf raise (60 k) 10. (62.5) 10.
    curls (20 k) 10. (22.5) 10.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  9. #359
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    335

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    Thurs 16-1-2020.

    78 NOW

    Light phase, everything easy.

    Stick warmups.

    Clean and Presses. (30 k) 5. (32.5) 5. (35) 5.
    Hise Shrug (65 k) 20. (75) 20.

    Split snatch. stick - 5. (20 k) 5. (22.5) 5.
    Squat snatch. stick - 5. (20) 5.
    all snatches done with a sink down stretch at the end.

    Flexing exercises, all done with dead stop top and bottom.

    Palm up lat machine (110 lb) 10. 10.
    lying triceps curls, 2 dumbells. (6 k's) 10. (8's) 10.
    Ab roller. 20. 20.

    rowing intervals
    60 seconds easy, 30 secs hard x 3.

  10. #360
    Join Date
    Jul 2017
    Location
    adelaide, south australia
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    335

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    starting strength coach development program
    Mon 20-1-2020.

    78 Now

    Light phase.

    Stick warmups.

    High Bar Back Squats, ATG. (30 k) 8. (40) 8. (50) 8.
    Rader pulls. 10. 10. 10.
    Clean pulls. (45 k) 5. (50) 5. (55) 5.
    C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. --- with sink down stretches.

    Flexing exercises. each done with a dead stop at top and bottom.
    curls (20 k) 10. (25) 10.

    Rowing intervals - 60 sec slow, 30 sec fast x 3. Total distance 909 m.

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