76 year old olympic weightlifter

[76now]

Hi David,
I use a heavy combat stick
(1) stick behind neck as if about to do a squat. Arch back a bit, then curl the body down towards the floor, stretching the back of the body, until the head is about knee level. Then arch back a bit in this position, to safeguard the spine, before coming up to the starting position. 5 reps.
(2) stick squat position. 5 squats A.T.G.
(3) stick overhead wide grip. 5 dislocates.
(4) down to split snatch position, using stick to help balance. sink down, down. stretching everything. once each side.
Happy to clarify any of this you don't understand.

Thurs 2-3-2023

Upper body split - except whole body snatches.

Stick warmups.

15 minutes squat snatch. 29 reps . up to 30 k.

Press from rack. (5 x 3). 27.5 k. 30 k. 32.5 k. 35 k. 40 k. [1+F.]

Chins. - 3, better. 5 reps negatives.

Incline Press. (40 k) 4. (30) 9.

Chest supported rows. (30 k) 12. (40) 12.

tricep pullovers. 1 set. ----- (17.5 k) 10.
Alternate curls. 1 set. ---- (9 k's) 10.

Workout time. 1 hour 7 minutes.

[76now]

Mon 6-3-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk.
19 lifts, up to 30 k.

Squat. 3x10. (40 k) 10. + 15 rader pulls. (55) 10. + 15 rader pulls. (65) 10. + 15 rader pulls.
Walk out. ---- 85 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (55 k) 5. (65) 5. (70) 5.

Ab crunch machine (86 k) 10. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 16. 16.

workout time - 1 hour and 6 minutes.

[76now]

I made a synopsis of my training last year, to post in my thread in Programming Modifications, for the oldies in that group. I have a thread in page 2, and entered the data there. The response was 'the post would not appear until someone responsible had vetted it'. Nothing happened.
A week later I posted it there again. Still nothing.
After another week, posted again. Still nothing.
Either my post was disgracefully wicked, or the someone responsible is as slack as duck-shit.
So I am putting it right here. I think the data and experiences are of value to someone old, or is becoming old.
Tell me if I am wrong.
…..................

Greetings friends. I am 82 now, and here is how my 81'st year went.
On 17/1/22 I started on a year long program, which I based on what Marty Gallagher used to train busy people on a once a week heavy program, for years at a time.
He used 4 exercises. I programmed an alternating once a week heavy program.
First week was Clean and Press, Singles no grind high bar squats, High Pull, Olympic Deadlift and heels raise, Quarter press, and Jerk thrust.
The alternate week was Front Squat, Jerk Press, Romanian Deadlift, Shrug, Lat Machine, Leg curl.
Each week, 3 days after the main workout, was some light bodybuilding exercises – calves, delts, abs, biceps, triceps- and oh, 40 singles
of light olympic lifts, for form and flexibility.
Wasn't expecting much, as I am supposed to lose 2% of muscle mass and power each year now.
The results of 12 month's training -
Front squat. Staring weights 72.5 k x 5, 75 k x 3, 77.5 k x 1. ended --- 83.75 x 5, 85 x 3, 88.75 x1.
Jerk Press. Starting 32.5 k x 5, 37.5 k x 3, 40 k x 1. ended ---- 42.5 x 5, 46.25 x 3, 47.5 x 1.
Lat machine. Starting 61.25 k x 8, 53.3 k x 10. ended ----- 75.3 x 9, 61.3 x 10.
High bar no grind squats, 5 rising singles. Starting 80k max, sets x reps 250 k. ----- ended 102.5 max, set x reps 402.5 k.
Quarter Press. 67.5 k x 5. ----- ended 70 x 5.
Jerk Thrust. 70 k x 5. ----- ended 80 x 5.
Cleans and Presses. 32.5 k x 5, 37.5 x 3, 45 x 1. ------ ended 41.25 x 5. 43.75 x 3. 46.25 x 1. [wow! Single went up 1.25 – in a year!]
High Pull. 80 k x 3. ----- ended 87.5 x 3.

On my light day, some of the results -----
Calf machine 95 k x 15 .15. ------ got to 130 k x 15, 110 x 15, then went to 135 starting at 10 reps, now at 12.
seated heels raise 51 k x 15 ----- ended 58.8 k x 15.
Ab crunch machine 77 k x 19, 68 k x 20 ----- ended 99 k x 20, 77 k x 20.
Lat machine curl down to back of neck 16.3 k x 11, 10 ------ ended 49.6 k x 11, 30.3 k x15.
Over the course of the year my light olympic lift training weights went up by, snatch 20 k, C+J 35 k.

The only measurement I tracked was calves, as I have always wanted them bigger. Thighs and pecs are my best bodyparts – wish it was shoulders. Haven't worked pecs for years, after bench press shoulder injuries, and they look after themselves. Calves got to 16”, which look pretty good with my light bone structure.
Used to be 5'9”, but probably less now, as people shrink with age. Weight 85-88 k.
A few years back, when on the beach and mostly naked, I noticed my arms were brushing across my lats as I walked, which was a delight, as I never had a great V. This last summer (now) my arms catch on my lats and can't swing past them unless I swing my arms outwards, so things have gotten bigger.
My traps are at their best ever, and look good from every angle. My shoulders too, are rounder than they have ever been.
Since Jan 1 have been trimming down for the beach – Vanity, thy name is 'Old Fool'. Have lost 4.6 k by upping the intensity of my 5/2. Looking good, but the weight loss has crashed training weights improvements.

[BrooklynJerry]

I wonder why they wouldn't post. Possibly because it wasn't a question? In any case it sure shows that it's not impossible to make some improvements as we get older. Even better when you like what your doing.

[lou tuch]

I only have a few comments:

REMARKABLE
INSPIRATION
ADMIRATION

[Cheesepuff]

Very good stuff.

I'm 68 but have been much older (to look at anyway).

There is a great deal to be gained from the experiences of others.

Information on the "out years" is sadly lacking.

I like your results. Keep up the good work.

[Jerry R]

Hi David,

Nice work. You are inspiring me to keep going too. If I get to 80 I hope to still be competing. If I do make it to 80 I will be only the 2nd male on my dads side of the family to reach 80 in over 6 generations!
The only male so far on my dads side is his brother who made it to 82 and he walked, ran, and swam all his life.

Keep it up and keep sharing with us.

Best regards,
Jerry

[76now]

it sure shows that it's not impossible to make some improvements as we get older.
Jerry

I guess so, friend Jerry. Still yearn for the explosive power i once had.

Louis. From so long ago. Thank you so much. We both still at it.

I like your results. Keep up the good work.

Thank you Cheesepuff. You're an inspiration yourself, working to improve despite injury.

A mentor masters olympic lifter once told me that each year he starts off setting PB's for that year, as no way is he going to get near what he did when he was younger.
Well i don't do that, but i focus on what i could do in the last couple of years, and try to best that.

WHEN I get to 80 I hope to still be competing.

Hi Jerry. Every year the compatriots get weaker, so keep training smart and you will shock them all. Much admire your power.


Thurs 9-3-2023

Upper body split - except whole body snatches.

Stick warmups.

15 minutes split snatch. 20 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (36.25 k.) 4+F.
Negative. (40k) 1.

Chins. - 3. negatives, 5 reps.

Incline Press. (40 k) 5. (30) 10.

Chest supported rows. (30 k) 12. (42.5) 12.

tricep pullovers. 1 set. ----- ( 20 k) 10.
Alternate curls. 1 set. ---- (10 k’s) 10.

Workout time. 1 hour 6 minutes.

[Jerry R]

Hi Jerry. Every year the compatriots get weaker, so keep training smart and you will shock them all. Much admire your power.

Thanks David. You and I know how dang hard it is to keep your strength. I want to keep it as long as I can.

[lou tuch]

John,
this latest interaction with the members is reminiscent of our time on Hardgainer.
Man I miss those days. We had a lot of good exchanges with Sean Toohey, Cheryl, Joonas and the other folks there. All that knowledge is gone. I thought I copied some threads but can't locate them. I hope they are all doing ok.