76 year old olympic weightlifter

[76now]

Thurs 20-2-2020.

79 NOW

Light phase, everything easy.

Stick warmups.

Clean and Presses. (25 k) 5. (30) 3. (35) 3. (37.5) 2. (40) 1.
Power Snatch (20 k) 5. (25) 5. (27.5) 5 (30) 5. (32.5) 2.
Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5. .... with sink down stretches.
Squat snatch. stick - 5. (20) 5. (22.5) 5. ... with sink down stretches.


Flexing exercises, all done with dead stop top and bottom. CAT on the "up".

lying triceps curls, barbell (20 k) 10. (22.5) 10.
Ab roller. 20. 20.

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

[76now]

Mon 24-2-2020.

79 NOW

Light phase, everything easy.

Stick warmups.

Olympic Deadlift (77.5 k) 20.
Rader Pulls 60.
Shrugs. (55 k) 20. 20. 20.
C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.

Flexing, all done with dead stop top and bottom. CAT on the "up".
calf raise (50 k) 10. (55) 10.
wide grip lat machine (110 lb) 10. (115) 10.

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

[grubinski]

Mon 24-2-2020.

79 NOW

Happy Birthday! :-)

[76now]

Happy Birthday! :-)

Thank you Mr Grubinski.
You are pretty sharp to have picked that up.

Thurs 27-2-2020.

79 NOW

Light phase, everything easy.

Stick warmups.

Power Clean (30 k) 5. (35) 5. (42.5) 5.
Quarter Press. (40 k) 5. (50) 5. (55) 5.

Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
each last rep with sink down stretch when the weight is up.

Flexing exercises, all done with dead stop top and bottom, and CAT on the "up".

Curls, barbell (25 k) 10. 10.
Ab roller. 20. 20.
Lying side laterals (5 k) 9. 8.

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

[codger]

A belated happy birthday!

[76now]

Thanks codger.
nice to see your progress in training, and your contest success.

Mon 2-3-2020.

79 Now.

Light phase. Everything easy.

Stick warmups.

High Bar Back Squats, ATG. (25 k) 12 (35) 12. (45) 12.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (30 k) 5. (35) 5. (37.5) 5.

Split snatch, with a sink down stretch on the last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch, and sink downs last rep. stick 5. (20 k) 5. (22.5) 5. (25) 5.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the "up".

one arm curls (8 k) 10. (10 k) 6.
calf raise. (65 k) 10. (75) 10.

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

[76now]

Thurs 5-3-2020.

79 Now.

Light phase.

Stick warmups
Power clean (30 k) 5. (37.5) 5. (42.5) 5.
Clean and Presses (25 k) 5. (27.5) 5. 5.
C+J . stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. sink down stretches on last reps.

Flex exercises, all done with a dead stop top and bottom. CAT on the "up".

Incline tricep curls, dumbells. (8 k's) 10. 10.
Rows (105 lb) 10. 10.
Ab roller 20. 20.

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

[76now]

Mon 9-3-2020.

79 NOW

Light phase, everything easy.

Public holiday, but gym opened for a small window late in the day. Got some work done.

Stick warmups.

Olympic Deadlift (65 k) 1. (80 k) 20.
Rader Pulls 60.

Split C+J. stick 2. (20 k) 2. (25) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. Last set rough, jerk technique collapsed.
Sink down stretches on last cleans.

Flexing, all done with dead stop top and bottom. CAT on the "up".
calf raise (70 k) 10. (75) 10.
curls (25 k) 10. (27.5) 6.

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

[76now]

Thurs 12-3-2020

79 NOW

Light phase, everything easy.

Stick warmups.

Clean and Presses. (30 k) 3. (37.5) 3. 3.

Split snatch. stick - 5. (20 k) 5. (22.5) 5. (25) 5.
Squat snatch. stick - 5. (20) 5. (22.5) 5. (25) 5.
all sets done with a sink down stretch at the end of thelast rep.

Flexing exercises, all done with dead stop top and bottom. And CAT on the "up".

Palm up lat machine (112.5 lb) 10. (121) 10.
lying triceps curls, 2 dumbells. (6 k's) 13. (8's) 10.
Ab roller. 20. 20.

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

[76now]

Mon 16-3-2020.

79 Now

Light phase.

Stick warmups.

High Bar Back Squats, ATG. (35 k) 8. (45) 8. (55) 8.
Rader pulls. 10. 10. 10.
Clean pulls. (45 k) 5. (52.5) 5. (57.5) 5.
C+J. stick 2. (20 k) 2. (22.5) 2. (25) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. --- with sink down stretches on last rep of each set.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the "up".
curls (25 k) 10. (27.5) 7.

Rowing intervals - 60 sec slow, 30 sec fast x 3.