Your plan seems to be going great. I'm ready for a reset myself. My strength is down, trying to get my bw down to 198.
Thurs 1-9-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 3 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 13. (105) 10 --- last 3 reps peak contraction.
Lat machine, curl down to back of neck. (39 k) 11. (20.3 k) 15. ---- last 14 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 16. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 7 minutes.
Your plan seems to be going great. I'm ready for a reset myself. My strength is down, trying to get my bw down to 198.
Hi friend Jerry. Thanks for your kind words.
I remember as a teen I just could not gain weight or strength.
Now it is the Labor of Hercules to lose any weight, and gaining weight is a snap.
As of this morning I have run face first into a brick wall.
The new plan detailed below.
Mon 5-9-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (43.75) F. F. F. ---- should have been 3. I was lifting better weeks ago. Maybe burnt out. Not willing to drop the exercise, as it is now my go to exercise. Will drop the weights back to something I can make the reps with. Hopefully things will come good bye and bye.
Hi Pull. (75 k) 3. 3. 3.
Olympic Deadlift and heels raise. (85 k) 5. 5. 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 17 minutes.
Thurs 8-9-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 4 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 14. (105) 12. --- last 4 reps peak contraction.
Lat machine, curl down to back of neck. (39 k) 12. (20.3 k) 15. --- all peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 17. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 9 minutes.
Mon 12-9-2022.
81 Now.
Part A of heavy day.
Stick warmups.
Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (81.25) 3.
Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1. (45) -- partial.
Romanian Deadlifts. (85 k) 10. 10. 10.
Shrugs. (85 k) 20.
Palms up, close grip lat machine (68.9 K) 10. (61.3) 10.
Leg curl machine (23 k) 13. 13.
Workout time : 1 hour and 16 minutes.
Greetings,
I've been stalking your long from time to time...very impressed with both your back and front squats.
Thanks for the inspiration.
Uhh, Thanks T_M. 'taint inspiring. Your warmups for power cleans put my current training weights to shame. When i was at my best (before you were born) i did a bottom up front sq with 300 lbs. Wish i could do that now. But that was nothing much even back then.impressed with both your back and front squats.
Thanks for the inspiration.
Thurs 15-9-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 5 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 15. (105) 13. --- last 5 reps peak contraction.
Lat machine, curl down to back of neck. (39 k) 13. (25 k) 15. ---last 5 peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 18. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 13 minutes.
You are inspiring to me too. Last week I went to a lunch with a group of retirees from my old job.
Many of the guys complain about aches and pains and sure seem outbof shape. I'm sure none of the guys even 15 younger than you could do what you do.
LOL...Humility is a virtue, but I'm not letting you off that easy my friend.
I'm 20 years younger than you and probably a bit bigger. That said, my back squat is only about 80% of what it was ten years ago and will probably be less than 80% of what it is now ten years in the future...assuming I'm still healthy and injury free.
I'm a healthcare administrator and see a lot of people between 50 and 80 at death's door. Seeing what you do here regardless of the weights lifted is inspiring and motivational. So thank you sir!
Well, that's not you Jerry. Your training is good, and i always follow what you are doing. Yuanmee must be about the oldest posting here.Last week I went to a lunch with a group of retirees from my old job.
Many of the guys complain about aches and pains and sure seem outbof shape.
I train at a big gym - so big and with so many people passing thru that people don't much talk to one another. The place is full of beautiful, shapely women, and powerfully built young men. I expected to be quite invisible here, but on 3 occasions on my O.L. practice days [with pee-wee weights], babes have come up to me and said what i do is wonderful!I'm a healthcare administrator and see a lot of people between 50 and 80 at death's door. Seeing what you do here regardless of the weights lifted is inspiring and motivational.
It has just inflated my ego and level of delight past reckoning.
And then you, a real knowledgeable and athletic powerhouse, has added to the praise, I am just overwhelmed.
Thank you T_M.
Mon 19-9-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (50 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (45) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (90) 5. (95) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Workout time 1 hour and 17 minutes.