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Thread: 76 year old olympic weightlifter

  1. #731
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    Jul 2017
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    adelaide, south australia
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    780

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    • starting strength seminar april 2024
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    Thurs 22-9-2022

    81 now.

    Light day.

    Seated heels raise machine. (53.8 k) 15. ----- last 6 reps peak contraction
    Heels Raise, leverage calf machine. (120 k) 10. (105) 14. --- last 6 reps peak contraction.

    Lat machine, curl down to back of neck. (39 k) 14. (25 k) 15. --- last 6 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (86 k) 19. (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 12 minutes.

  2. #732
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    Jul 2017
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    adelaide, south australia
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    780

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    Mon 26-9-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (85) 1.
    Jerk Press Behind Neck. (25 k) 5. (35) 5. (40) 5.

    Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

    Shrugs. (90 k) 20.

    Palms up, close grip lat machine (73 K) 5. (61.3) 10.
    Leg curl machine (23 k) 13. 13.

    Workout time : 1 hour and 8 minutes.

  3. #733
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    Jul 2017
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    adelaide, south australia
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    Thurs 29-9-2022

    81 now.

    Light day.

    Seated heels raise machine. (53.8 k) 15. ----- last 7 reps peak contraction
    Heels Raise, leverage calf machine. (120 k) 11. (105) 15. --- last 7 reps peak contraction.

    Lat machine, curl down to back of neck. (39 k) 15. (25 k) 15. --- last 7 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (86 k) 20. (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 18 minutes.

  4. #734
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    Jul 2017
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    adelaide, south australia
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    Mon 3-10-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (50 k) 1. (70) 1. (77.5) 1. (87.5) 1. (97.5) 1.
    Cleans and Presses. (25 k) 5. (35) 5. (41.25) [2+F].

    Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
    Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 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 25 minutes.

  5. #735
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    Jul 2017
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    adelaide, south australia
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    Thurs 6-10-2022

    81 now.

    Light day.

    Seated heels raise machine. (53.8 k) 15. ----- last 8 reps peak contraction
    Heels Raise, leverage calf machine. (120 k) 12. (105) 15. --- last 8 reps peak contraction.

    Lat machine, curl down to back of neck. (42.3 k) 10. (25 k) 15. --- last 8 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (90 k) 10. (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 17 minutes.

  6. #736
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    adelaide, south australia
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    Mon 10-10-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Front Squats (45 k) 5. (60) 5. (80) 5.
    Jerk Press Behind Neck. (25 k) 3. (37.5) 3. (43.75) F.F.F. --- bar was glued to my shoulders.

    Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

    Shrugs. (95 k) 20.

    Palms up, close grip lat machine. (73 k) 6. (61.3 k) 10.
    Leg curl machine (23 k) 13. 13.

    Workout time : 1 hour 8 minutes.

  7. #737
    Join Date
    Oct 2014
    Location
    New York
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    3,367

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    Nice front sqts. My grandson did some Saturday, he used straps to hold the bar in position.
    How do you start the behind the neck press, in the rack ?

  8. #738
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    Jul 2017
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    Greetings Jerry. Your grandson is doing well. I hope you are not as hard on him as Dr Ken.
    At the gym i go to, there was an athletic babe doing front squats with a bodybuilder's grip (left hand holding the bar at the right shoulder, right hand holding at the left shoulder.) I told her that women are more flexible than men, and she should be able to hold the bar in the clean grip. She said she never thought of that.
    Yes, I take the bar off the rack as if I was going to squat, when doing the jerk press behind neck.

    Thurs 13-10-2022

    81 now.

    Light day.

    Seated heels raise machine. (53.8 k) 15. ----- last 9 reps peak contraction
    Heels Raise, leverage calf machine. (120 k) 13. (105) 15. --- last 9 reps peak contraction.

    Lat machine, curl down to back of neck. (42.3 k) 11. (25 k) 15. --- last 9 reps peak contractions.

    Lying dumbells tri extention. (9 k's) 15. 15.

    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (90 k) 11. (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 17 minutes.

  9. #739
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,367

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    Been taking it easy with ny grandson, he has practice every day after school for football then game on Saturday morning. If he is not to beat up he will WO that afternoon. Just 3 lifts for one good hard set,them rest on Sunday.
    As far as the BNP, I can't get my shoulders to do that any more. I can barely do a high bar sqt.

  10. #740
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    Jul 2017
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    adelaide, south australia
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    780

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    starting strength coach development program
    As far as the BNP, I can't get my shoulders to do that any more. I can barely do a high bar sqt.
    Yeah, well i wouldn't do the press behind neck, because it is to dangerous for the shoulders. The jerk press behind neck is ok, because the shoulders don't engage until the bar has passed the head.
    Is your shoulder mobility restriction due to natural aging, or because of injury? If it's just aging, you can overcome it by daily gentle stretching. If it is due to injury, that's a real problem. I feel that a significant injury means you are like a recovering alcoholic, and have to be careful all the time.

    Mon 17-10-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (50 k) 1. (70) 1. (80) 1. (87.5) 1. (97.5) 1.
    Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (43.75) F. (40) [2+F].

    Hi Pull. (77.5 k) 3. (82.5) 3. (87.5) 3.
    Olympic Deadlift and heels raise. (87.5 k) 5. (92.5) 5. (97.5) 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 30 minutes.

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