76 year old olympic weightlifter

[76now]

Thurs 6-4-2023

Upper body

Stick warmups.

15 minutes split snatch. 22 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (36.25 k.) 5.

Chins. - 3. negatives, 7 reps.

Incline Press. (30 k.) 10. (40 k) 7.

Chest supported rows. (30 k) 10. (42.5) 14.

tricep pullovers. 1 set. ----- ( 20 k) 12.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 1 hour 11 minutes.

[76now]

Mon 10-4-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 21 lifts, up to 40 k. clean

Squat. 3x10. (50 k) 10. + 15 rader pulls. (65) 10. + 15 rader pulls. (75) 10. + 15 rader pulls.
Walk out. ---- 110 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (65 k) 5. (70) 5. (80) 5.

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

seated calf. (2 x 20-30) (41 k) 21. 21.

workout time - 1 hour and 11 minutes.

[76now]

Thurs 13-4-2023

Upper body

Stick warmups.

15 minutes squat snatch. 43 reps . up to 30 k.

Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) [1+F] ----- was expecting 3 reps, but i was rushing through the workout to meet up with my wife. After years of not coming to the gym, her strength and condition have faded away , so she started reform pilates today.

Chins. - 3. +negatives, 8 reps.

Incline Press. (30 k.) 10. (40 k) 7.

Chest supported rows. (30 k) 12. (42.5) 14.

tricep pullovers. 1 set. ----- ( 20 k) 13.
Alternate curls. 1 set. ---- (10 k’s) 12.

Workout time. 59 minutes.

[BrooklynJerry]

The squat snatches sure seem like a great workout.
Nice to read your wife is back in the gym

[76now]

Hi friend Jerry. Yep, the pilates is working her well. After the first session it was painfull to sit down on the toilet, and she complained about how often she dropped things on the floor and had to get down to pick them up. Today's session was much better.

The clean and jerk works about everything you got. Snatches almost as much. My squat snatch used to be a wonder to the masters. The top master of my state, who referees in national events, told me 'no master drops as low as you'.
Well, lost that after an illness knocked out my sense of balance. But now, years later, my balance is doing much better, so I'm hopeful.

Mon 17-4-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 23 lifts, up to 35 k.

Squat. 3x10. (55 k) 10. + 15 rader pulls. (65) 10. + 15 rader pulls. (75) 10. + 15 rader pulls.
Walk out. ---- 115 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (65 k) 5. (75) 5. (80) 5.

Ab crunch machine (90 k) 10. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 22. 22.

workout time - 1 hour and 5 minutes.

[76now]

Monday's workout was interesting.
It's all squats and pulls. The only thing that involved the arms was some light clean and jerks. But for several days my triceps were sore. Must have been the jerks.

Thurs 20-4-2023

Upper body

Stick warmups.

15 minutes split snatch. 26 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (37.5 k.) [2+F]. meh...


Chins. - 3. negatives, 9 reps.

Incline Press. (30 k.) 10. (40 k) 7.

Chest supported rows. (30 k) 14. (42.5) 15.

tricep pullovers. 1 set. ----- ( 20 k) 12.
Alternate curls. 1 set. ---- (10 k’s) 10.

Workout time. 1 hour 5 minutes.

[76now]

Mon 24-4-2023.

82 Now

Lower body.

Stick warmups.

15 minutes squat clean and jerk. 24 lifts, up to 30 k.

Squat. 3x10. (55 k) 10. + 15 rader pulls. (65) 10. + 15 rader pulls. (80) 10. + 15 rader pulls.
Walk out. ---- 120 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (65 k) 5. (75) 5. (82.5) 5.

Ab crunch machine (90 k) 11. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 23. 23.

workout time - 59 minutes.

[76now]

Thurs 27-4-2023

82 now

Upper body

Stick warmups.

15 minutes squat snatch. 25 reps . up to 30 k.

Press from rack. (5 x 3). (30 k.) 3. (32.5 k.) 3. (35 k.) 3. (37.5 k.) 3. (40 k.) F.F. -oh,kay. 3 reps with a press used to mean i could do a good one with 7.5 k more. As you age , you lose fast twitch muscle fibres. Looks like mine are shot to hell. Might have to start training singles to keep whatever i've got.
negative press. (40 k.) 1.

Chins. - 3. +negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 7.

Chest supported rows. (30 k) 13. (45) 10.

tricep pullovers. 1 set. ----- ( 20 k) 13.
Alternate curls. 1 set. ---- (10 k’s) 14.

Workout time. 1 hour and 13 minutes.

[76now]

Mon 1-5-2023.

82 Now

Lower body.

Stick warmups.

15 minutes split clean and jerk. 22 lifts, up to 35 k.

Squat. 3x10. (55 k) 10. + 15 rader pulls. (70) 10. + 15 rader pulls. (80) 10. + 15 rader pulls.
Walk out. ---- 120 k. 10 breath hold with break at hips.

Power Shrug.
3x5. ---- (65 k) 5. (77.5) 5. (82.5) 5.

Ab crunch machine (90 k) 12. (77 k) 20.

seated calf. (2 x 20-30) (41 k) 24. 24.

workout time - 60 minutes.

[76now]

Thurs 4-5-2023

Upper body

Stick warmups.

15 minutes split snatch. 23 reps . up to 30 k.

Press from rack. (3 x 5). (25 k.) 5. (30 k.) 5. (37.5 k.) [4+F].
Negative (40 k) 1.


Chins. - 3. negatives, 10 reps.

Incline Press. (30 k.) 10. (40 k) 8.

Chest supported rows. (30 k) 14. (42.5) 15.

tricep pullovers. 1 set. ----- ( 20 k) 14.
Alternate curls. 1 set. ---- (10 k’s) 14.

Workout time. 1 hour 5 minutes.