76 year old olympic weightlifter

[76now]

Thank you so much, Bill.
Yep, such is just a blip in your training life.
But i will not be making that weight/rep this time around. My year-long program ends today, and next Mon starts a whole new game. Gunna do an upper/lower split (sort of) which will be a first for me, always done a whole body.

Thurs 16-2-2023

81 now.

Light day.

Heels Raise, leverage calf machine. (130 k) 18. (120) 13.

Lat machine, curl down to back of neck. (47.3 k) 17. (30.3 k) 14. ----peak contractions this set.
Lying dumbells tri extention. (11 k's) 12. 12.
rear delt raise (5 k's) 15. 15.

Ab crunch machine. (99 k) 20. (77) 20.


Snatches - stick, then light weights 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 30 minutes.

[BrooklynJerry]

Looking forward to seeing your new program and how it works out for you.

[76now]

82 Now.

Thank you Jerry. Will be interesting to see how it goes.

Mon 20-2-2023.

New upper/lower split (sort of). Feeling into the suitability of the exercises planned.

Lower body.

Stick warmups.

15 minutes split clean and jerk, singles. Next week it will be squat .
Don't gotta be heavy, do gotta be beautiful.
18 lifts, up to 25 k.

Squat. 3x10. (40 k) 10. + 10 rader pulls. (50) 10. + 15 rader pulls. No third set.
Walk out. ---- not today.

Power Shrug. Bar starts just above knees. Ease off rack, snap hips through, extend, shrug.
3x5. ---- (50 k) 5. (55) 5. (60) 5.

Ab crunch machine (77 k) 20. 20.

seated calf. (2 x 20-30) (41 k) 7+ right calf cramp agony. Stopped.

workout time - 1 hour and 2 minutes.

[DavidCC]

82 Now.

Happy Birthday!

[Jerry R]

82 Now.

Happy Birthday! What a way to keep going. My old mentor Howard Cohen competed into his late 80's, 88 I think.

[lou tuch]

HAPPY BIRTHDAY JOHN. You have always been an inspiration to me. Thank you for posting your training. I wish you another year of good health and prosperity.

[David Roberts]

82 Now.

Happy Birthday- keep it going!

[76now]

DavidCC. Thank you David. Life is endless fun.
Jerry R. Thanks Jerry. You take care now, and don't force recovery. With patience and smart training, you will get back on the platform.
Louis --- thanks for the kind words. Hope i can do things worthy of esteem this year.
David Roberts. Thanks David. Big plans this year.


Thurs 23-2-2023

Upper /Lower split (sort of)

Upper

Stick warmups.

15 minutes split snatch. 28 reps . up to 22.5 k.

Press from rack. (3 x 5). 25 k. 30 k. 35 k.
Negative (40) 1.

Chins. - 3, rough as, will not do. 3 single negatives.

Incline Press. (40 k) 3. (30) 8.

Chest supported rows. (30 k) 10. (40) 10.

tricep pullovers. 1 set. ----- nope
Alternate curls. 1 set. ---- nope again.

Workout time. 56 minutes.

[76now]

Mon 27-2-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk.
25 lifts, up to 30 k.

Squat. 3x10. (40 k) 10. + 15 rader pulls. (50) 10. + 15 rader pulls. (60) 10. + 15 rader pulls.
Walk out. ---- 80 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (55 k) 5. (60) 5. (65) 5.

Ab crunch machine (81 k) 20. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 15. 15.

workout time - 1 hour and 5 minutes.

[David Roberts]

Mon 27-2-2023.

82 Now

Lower body.

Stick warmups.

I am probably the only person on this tread that does not know what you are using for the stick warm up. Please enlighten me.

Regards
David