76 year old olympic weightlifter

[76now]

fri 5-6-2020

79 Now.

gym open! will be closed on mon for a PH, so i will get plenty of recovery time.
Took things light on account of my shoulder.

Stick warmups.

High Bar Back Squats, ATG. (20 k) 5. (25) 5. (30) 12.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (25 k) 5. (30) 5. 5.

Split snatch, with a sink down stretch on the last rep. stick 3. (20 k) 3.
Split C+J sink downs last rep. stick 2. (20 k) 2. (22.5) 2.

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

one arm curls (8 k) 10. 10.
calf raise. (60 k) 10. 10.

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

[76now]

Just did not need another public holiday shutting the gym right after the restart.

sigh .... another home workout.

79 now.

Mon 8-6-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm press. LH only.

bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing.
stretching.
balance exercise.
split snatches, stick, 3. (25 lb) 3 sets of 3.
split C+J, stick, 2. (25 lb) 3 sets of 2.
Yang Cheng-fu Tai Chi form.
Subtle energy clearing pranayama. 10 minutes.

[76now]

Thurs 11-6-2020.

79 Now.

Stick warmups
Power clean (30 k) 5. (35) 5. (40) 5.
Clean and Presses (25 k) 5. (30) 5. 5.
C+J . stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

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 (100 lb) 10. 10.
Ab roller 10. 10.

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

[76now]

Mon 15-6-2020.

79 NOW

Stick warmups.

Olympic Deadlift (70 k) 20.
Rader Pulls 60.

Split C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 2.
JBN Smith machine. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3.

calf raise (60 k) 10. (70) 15.
curls (20 k) 10. (25) 10.

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

[BrooklynJerry]

Nice work. I use the rower as a warm up before working out, I need to do more rowing on off days.

[76now]

I use the rower as a warm up before working out.

good plan Jerry. Steady rowing is an ideal warmup. Me, i go berserk in intervals to get at the mitochondria.

Thurs 18-6-2020

79 NOW

Stick warmups.

Clean and Presses. (30 k) 3. (35) 3. (37.5) 1.
Hise Shrug. (40 k) 20. (80) 20.

Split snatch. stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30)1.
Squat snatch. stick - 2. (20) 1. ---- Ow, my shoulder.

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

Palm up lat machine (100 lb) 10. (110) 10.
lying triceps curls, 2 dumbells. (6 k's) 10. (8's) 10.
Ab roller. 12. 20.

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

[76now]

Mon 22-6-2020.

79 Now

As the gym we have been going to for the last 5 years has become unworkable
-one olympic bar for the whole gym, we have signed up for a much better place. Only problem is a 45 minute time limit at the moment (covid). Shortly will be 24/7.


Stick warmups.

High Bar Back Squats, ATG. (20 k) 5. (30) 5. (35) 5. (35) 5. (40) 5. (45) 5. (50) 5.
Rader pulls. 10. 10. 10.
Clean pulls. (40 k) 5. (45) 5. (50) 5.
C+J. stick 2. (15 k) 2. (20) 2.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the "up".
Calf machine (80 k) 10. 10.

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

[76now]

Thurs 25-6-2020.

79 NOW

Still got the 45 minute limit.

Stick warmups.

Clean and Presses. (20 k) 3. (25) 3. (30) 3. (35) 1.1.1.
Power Snatch (15 k) 3. (20) 3. (25) 3.
Split snatch. stick - 3. (15 k) 3.3.3. (20) 3.3. .... with sink down stretches on last rep.

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

lying triceps curls, barbell (15 k) 12. 12.

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

[76now]

Mon 29-6-2020.

79 NOW

Olympic Deadlift (75 k) 20.
Rader Pulls 60.
Shrugs. (70 k) 20. 20.
C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 1.

Flexing, all done with dead stop top and bottom. CAT on the "up".
calf raise (50 k) 15. leverage machine, probably has more than that resistance
wide grip lat machine (110 lb) 10.

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

[BrooklynJerry]

Nice work!