76 year old olympic weightlifter

[76now]

Mon 26-2-2024.

83 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (40) 3. (50) 3. (65) 3. (80) 3. (97.5) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5.
Press from rack. (20 k) 3. (25) 3. (32.5) 3.
Calf machine (60 k) 10. (90) 13.
Chest supported rows . (25 k) 10. (35) 10. (47.5) 7.
workout time 59 minutes.

[76now]

Thurs 29-2-2024.

83 now

Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (47.5) 3. (60) 3. (72.5) 2.[heavy, didn't go to the bottom]
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
Press. (20 k) 3. (25) 3. (32.5) 3.
press to chin level and hold. (35) 3. 3.
Seated calf machine (51 k) 15.
Seated rows (52.05 k) 10. (60.15) 10. (71.15) 10.
workout time 57 minutes.

[76now]

Mon 4-3-2024.

83 now

Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (40) 3. (55) 3. (70) 3. (80) 3. (100) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5.
Press from rack. (20 k) 3. (25) 3. (32.5) [2+F.]
press to chin level and hold. (35) 3. 3.
Calf machine (60 k) 10. (90) 14.
Chest supported rows . (25 k) 10. (35) 10. (47.5) 8.
workout time 1 hour and 7 minutes. --- chatting about training with a babe who had no right to be that beautiful.

In 2 days i go away for a week, so that's the end of training this week.

[BrooklynJerry]

Enjoy your week off. I see your WO took longer than usual. Nice diversion!

[Khubilai]

Hi John. Mike Mullany from the old HGRT here. Still squatting 100 kg for reps and chatting up beautiful babes at 83. You continue to be an inspiration!!!

[76now]

Hi Jerry. A man's gotta do .....

Greetings Mike. Great to see you here. I'm a mess now. Last August, before my medical episode, I was squatting 97.5 k for 10, and pressing 40 k for 3, and practicing the olympic lifts with speed and flexibility.
After long rehab I'm only three quarters of that, and improvement has slowed right down. With shoulder tears I might not be able to lift again.

I have only ever trained systems, and muscles not much. Now going to try out "cumulative fatigue" training.

Mon. Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
Cleans and presses. 2 sets warmup and 3 sets 5. 60 secs rest between sets.
Heels raise. 3 x 20. 60 secs rest between sets.
Chin Machine. 2 x10. 60 secs rest between sets.

Thurs. Breathing squats. 5 reps warmup. Then 20 reps, not pushed. 20 Rader pulls.
Cleans and presses. 2 sets warmup. 3 x 3. 60 secs rest between sets.
Seated Heels Raise. 3 x 15. 60 secs rest between sets.
One arm rows. 2 x 10. 60 secs rest between sets.

Mon. Front sq 10 x 3. 5 rader pulls. 60 secs rest between sets of squats.
Dumbells Cleans and Presses. 5 x 3. 60 secs rest between sets.
Dumbell single leg heels raise. 3 x 20. 60 secs rest between sets.
Chin machine. 2 x 10. 60 secs rest between sets.

Thurs. Dead Lift. 5 x 3. 3 mins rest between sets.
Cleans and presses. 2 sets warmup. 5. 3. 1. 1. 1. 60 secs rest between sets.
Heels Raise. 3 x 10. 60 secs rest between sets.
One arm rows. 2 x 10. 60 secs rest between sets.

That's the plan going in. I'll see if I can manage it.

[BrooklynJerry]

I guess the idea is do what you can to keep moving. I'm trying to train around my aches and pains the best I can myself.

[76now]

Mon 18-3-2024.

83 now

Starting a trial of cumulative fatigue training after minimal progress on a "heavy" low rep period. This should impact muscle size, and maybe translate to heavier weights when i go back to rested low rep heavy training. Will run this for 2-3 months and see what happens.
Out of condition at the moment.
So starting weights and sets were low.

Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
Back squat. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5. 60 secs rest between sets.
(15 k) 3. (17.5) 2. (15) 5. 5. 5.

Heels raise. 3 x 20. 60 secs rest between sets.
(40 k) 20. 20. - stopped here, thinking about the effect tomorrow.

One arm rows. 2 x 10. 60 secs rest between sets.
(20 k) 10. 10.

Workout time 35 minutes. Took a minute or two between exercises, setting up the different equipment.

[BrooklynJerry]

Nice work. Looks like you found a great new program to try.

[76now]

Thanks Jerry. New territory. Next week I'll be upping the intensity, going by how it feels.

Thurs 21-3-2024.

83 now.

Cumulative fatigue program, breaking in. Minimal rest between sets.

Cleans and Presses. (20k) 2. (25) 1. (20) 3. 3. 3. 3. 3. 3.

Seated Heels raise. (31 k) 15. 15. 15.

One arm dumbell rows. (12.5 k) 10. 10.

Breathing Squat. (30 k) 5. (20k) 20. .... I know, I know. But I was so sore after 10 sets of light 5's on Monday, that I am going total pussy now. As this weight goes up it will remain so light that all reps will stay perfect. I've been on death marches before.
Rader pulls. 20. 20.