76 year old olympic weightlifter

[BrooklynJerry]

Everything lifting wise seems to be going well for you. I'm trying something a little different, a DL plan given to me by Messugha.
How are things with Covid? They seem to concern here over requiring vacs for teachers at the moment. Unions involved. Stay well!

[76now]

Hi Jerry. Been watching your deadlift program. Going well. Over here the delta variant has hit us bad. The big cities in the eastern states (filled with republican type vaccine deniers, who won't facemark and social distance, because it curbs their freedums) are having over a thousand new cases a day, and a dozen deaths. Well, what can you expect with the hardness of heart that won't protect your fellow man. In our state (not stupid) there are no cases, except those returning from overseas, who are slammed straight into quarantine.

Mon 20-9-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 7. (95) 9.
Rader pulls. 9. 6. 15. 15. 15.

Split C+J. stick 2. (22.5 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

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

Side Press (12.5 k) 5. (10 k) 10.
Leverage Calf machine (90 k) 12. 12.

[76now]

Thurs 23-9-2021.

80 NOW

Stick warmups. + stick split snatch 2.

Clean and Presses. (20 k) 3. (30) 3. (35) 1. (40) 1. (42.5) 1. (47.5) F. F.
Power Snatch (25 k) 3. (30) 3. (32.5) 3.
Clean pulls (60 k) 5. (67.5) 5. (65) 5.

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

Incline curls (9 k's) 10. 9.
Ab crunch machine. (72 k) 13. (68 k) 20.

[76now]

Mon 27-9-2021.

80 Now.

Stick warmups.

Front Squats (40 k) 5. (47.5) 5. (52.5) 5.
Romanian Deadlifts. (65 k) 10. (70) 10. (75) 10.

Shrugs. (90 k) 20. (95) 20.
C+J. stick 2. (22.5 k) 1. (25) 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

Flexing, all done with dead stop top and bottom. CAT on the "up".
Leverage calf raise (90 k) 13. 12.
palms up, close grip lat machine (50.8 k) 10. 9.

[76now]

Thurs 30-9-2021.

80 NOW

Stick warmups.

Power Clean (35 k) 5. (47.5) 2. 3. 3. 2. 2.
Quarter Press. (50 k) 5. (60) 5. (55) 5.

Split snatch. stick - 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. 1. (32.5) 1.

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

One Arm Preacher Curls (8 k) 10. (9 k) 8.
Ab Crunch machine. (72 k) 14. (68 k) 20.

[BrooklynJerry]

When you do the quarter press, are you doing the top or bottom quarter, doing them from pins in the rack?
What does CAT mean? , I'm guessing something like constant tension.

[76now]

When you do the quarter press, are you doing the top or bottom quarter, doing them from pins in the rack?
What does CAT mean? , I'm guessing something like constant tension.

Hi friend Jerry. My quarter press is an overload for the start of the press. I take the bar off a squat rack on the shoulders as if i am going to do a front squat. I drive it up in an olympic press movement, as high as I can (it's not very high).

CAT = Compensatory Acceleration Training. First introduced by the great Dr Fred Hatfield - a gymnast, olympic lifter, bodybuilder, and power lifter. At age 45, bodyweight 255 lb, he was the first man to squat with 1,000 lbs : no suit, just belt and knee wraps.

You use a medium weight, and raise it fast, accelerating it up, and easing off before lockout. The intense drive loads the muscles as hard as possible.

Mon 4-10-2021.

80 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 3. (70) 2. (90) 12. (100) 7. (95) 10.
Rader pulls. 9. 6. 15. 15. 15.
Jerk Press (30 k) 5. (42.5) 5. (35) 5.

Split C+J. stick 2. (25 k) 1. 1. 1. (30) 1. 1. 1. (35) 1. 1. 1.

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

Side Press (12.5 k) 6. (10) 11.
Leverage Calf machine (90 k) 13. 13.

[BrooklynJerry]

Thanks for the answers. I do remember Dr Hatfield, I have a book by him on Powerlifting, it's at least 30 years old. I will take another look at it

[76now]

Thurs 7-10-2021.

80 Now.

Stick warmups
Clean and Presses (25 k) 5. (40) [3+F.] (30) 5.
Power clean (35 k) 5. (47.5) 2. 3. 3. 3. 2.

Split snatch. stick 2. (22.5 k) 1. 1. 1. (25) 1. 1. 1. (30) 1. (32.5) 1. 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the "up".
Incline tricep curls, dumbells. (9 k's) 13. 12.
Ab Crunch machine. (72 k) 15. (68) 20.

[76now]

Mon 11-10-2021.

80 NOW

Stick warmups.

Front Sq. (40 k) 5. (47.5 k) 5. (55) 5.
Romanian Deadlift. (65 k) 10. (75) 10. (80) 10.

Jerk Behind Neck. (32.5 k) 3. (37.5) 3. (40) 1. (35) 3.

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

Calf raise Leverage machine (90 k) 14. 13.
Incline curls ( 9 k's) 10. 10.