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Thread: 76 year old olympic weightlifter

  1. #761
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

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    • starting strength seminar april 2024
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    Thurs 15-12-2022

    81 now.

    Light day.

    Seated heels raise machine. (56.3 k) 12.
    Heels Raise, leverage calf machine. (125 k) 15. (110) 12.

    Lat machine, curl down to back of neck. (45 k) 14. (27.8 k) 17. ----peak contractions this set.
    Lying dumbells tri extention. (10 k's) 12. 12.
    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (90 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 26 minutes.

  2. #762
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

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    Mon 19-12-2022.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (87.5) 1.
    Jerk Press (25 k) 5. (35) 5. (42.5) [4+F].

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

    Shrugs. (90 k) 20.

    Palms up, close grip lat machine (75.3 K) 5. (61.3) 10.
    Leg curl machine (23 k) 14. 14.

    Workout time : 1 hour and 14 minutes.

  3. #763
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

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    Thurs 22-12-2022

    81 now.

    Light day.

    Seated heels raise machine. (56.3 k) 13.
    Heels Raise, leverage calf machine. (130 k) 10. (110) 13.

    Lat machine, curl down to back of neck. (45 k) 15. (27.8 k) 18. ----peak contractions this set.
    Lying dumbells tri extention. (10 k's) 13. 12.
    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (95 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 25 minutes.

  4. #764
    Join Date
    Feb 2021
    Posts
    453

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    Happy Holidays and may your new year be strong!

  5. #765
    Join Date
    Dec 2022
    Posts
    100

    Default Hey John

    Quote Originally Posted by 76now View Post
    Thurs 22-12-2022

    81 now.

    Light day.

    Seated heels raise machine. (56.3 k) 13.
    Heels Raise, leverage calf machine. (130 k) 10. (110) 13.

    Lat machine, curl down to back of neck. (45 k) 15. (27.8 k) 18. ----peak contractions this set.
    Lying dumbells tri extention. (10 k's) 13. 12.
    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (95 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 25 minutes.
    its Lou T here. I know its been awhile. Was thinking about you my friend. So glad to see you moving weight. I haven't posted any training in a few years. To be honest it has been a struggle. I am finally getting back to moving respectable weights but know my body (joints) can only take so much.
    My training has been intuitive. I haven't focused on any specific training methods. I've been training to get my form tight.

    So good to see you still plugging away.

    Lou

  6. #766
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

    Default

    may your new year be strong!
    Thanks Richard. Your progress on your training thread is excellent, and i expect it will continue.

    I am finally getting back to moving respectable weights but know my body (joints) can only take so much.
    Greetings dear friend. It was sad to see your injuries just as you were hitting national records. I would expect records are now out of the question, but there's plenty more to do. It will be exciting for you to work around the problems and bring healing to the body.

    Mon 26-12-2022

    81 now

    Part B of the heavy day.

    Fast no grind Squats. (52.5 k) 1. (72.5) 1. (82.5) 1. (90) 1. (100) 1.
    Cleans and Presses. (25 k) 5. (35) 5. (41.25) [4+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.

  7. #767
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

    Default

    Thurs 29-12-2022

    81 now.

    Light day.

    Seated heels raise machine. (56.3 k) 14.
    Heels Raise, leverage calf machine. (130 k) 11. (110) 13.

    Lat machine, curl down to back of neck. (47.3 k) 10. (27.8 k) 19. ----peak contractions this set.
    Lying dumbells tri extention. (10 k's) 13. 13.
    rear delt raise (5 k's) 15. 15.

    Ab crunch machine. (95 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 28 minutes.

  8. #768
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    6,681

    Default

    I'm a bit slow on the uptake when trying to understand your program. I'm just a youngster of 75 but I don't understand the lightness of your lifts and how they keep you ready for competition. Then I note that you train in some way every day. How did you run across such a program? I will just be more consistent to follow your posts and try to learn from you.

  9. #769
    Join Date
    Dec 2022
    Posts
    100

    Default

    Greetings dear friend. It was sad to see your injuries just as you were hitting national records. I would expect records are now out of the question, but there's plenty more to do.
    Hi John,
    in 2016 just prior to surgery I did manage to set 4 state records, 1 national squat record and qualified for the 2017 Men's InterNational USAPL Masters Team. The time since with Covid shut down and no gym has made getting my strength back difficult. I finally have been putting in some good work, getting form tight. My bench strength has increased faster than my squat and dead lift. No surprise to you I am sure. You recall it took a long time for my squat and deadlift to get to respectability.
    my finally numbers prior to surgery in 2016:
    squat 387
    dl 427
    bench 247

    My recent squat is 335. The distance to go to get back is like the crossing the grand canyon. But will see how it goes. My training is my version of conjugated.


    It will be exciting for you to work around the problems and bring healing to the body.
    thanks but not sure how exciting my log will be.
    Last edited by lou tuch; 12-29-2022 at 08:45 AM.

  10. #770
    Join Date
    Jul 2017
    Location
    adelaide, south australia
    Posts
    780

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    starting strength coach development program
    CARSON
    Hi Carson. I follow your training like I do anyone who could be classed as oldie. Thru your ups and downs, you show tremendous perseverence. Wonderful.
    In 2022, as I turned 81 I based my routine on what Marty Gallagher used to train a group of busy people, once a week. He used 4 heavy exercises.
    I set up my own version. On alternate weeks I use 2 heavy, low rep routines, with slow measured progression. I have a light session late in the week, doing calves, delts, abs, arms – just light bodybuilding stuff. And a heap of light Olympic lifting type singles.
    The exercises I have chosen are what I need or want.
    When I turn 82, next month, I will post the results.
    Some years ago, the Olympic Weightlifters were thrown out of their long time home because of political enemies. They moved to a gym too far from me to reach, so I had to make do wherever I could find a place. It used to be I dropped lower than any master, but following an illness contracted overseas, I lost my sense of balance, and could no longer squat snatch. So I use the split style. No one does it much, and the referees don't like it. With my long arms I am often ruled out for pressout. The only fix is for me to do such perfect technique they dare not reject my lifts, and this is what I am working on now.

    LOUIS
    Hi Louis. You always were extremely strong. Didn't weigh much, but so very powerful.
    Back on the old site, I read you had some sort of heart problem at that stage. Hope that is not a problem nowadays.
    Getting old and senescence becomes a problem. I was sure stronger when young, but I think we can do a lot to squeeze out a little improvement here and there.
    If anyone can bridge the gap, it is you.
    Looking forward to watching your training.


    Mon 2-1-2023.

    81 Now.

    Part A of heavy day.

    Stick warmups.

    Front Squats (45 k) 5. (60) 5. (82.5) 5.
    Jerk Press. (30 k) 3. (37.5) 3. (45) 3.

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

    Shrugs. (95 k) 20.

    Palms up, close grip lat machine. (75.3 k) 6. (61.3 k) 10.
    Leg curl machine (23 k) 15. 14.

    Workout time : 1 hour 11 minutes.

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