76 year old olympic weightlifter

[76now]

Thurs 16-5-2024.

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (50) 3. 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (28.75) 1. (23.75) 5. (25) 5. (23.75) 5.

Heels raise. 3 x 20.
(45 k) 20. (50) 20. (60) 20.

Assisted Chins. 13. 12.

Training time 1 hour and 1 minute.

[76now]

Mon 20-5-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (27.5) 1. (25) 3. (27.5) 3. 3. (26.25) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (15 k) 10. (17.5) 10.

Breathing Squat. (50 k) 5. (40 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

[76now]

Thurs 23-5-2024.

83 now

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3. (10 k’s) 3.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 13. 13.

Assisted Chins. 13. 13.

Workout time 58 minutes.

[76now]

A giggle from the past. At a state championships, my wife overheard an exchange between our masters coach and some of his friends. In the warmup time our coach, who is a national coach and referee, was getting ready to lift, and one of his friends patted him on the belly ( he looks like father christmas) and said 'what's this?' He replied, 'When you get my age, it's natural to put on weight.' The friend indicated me, and said,'He's not fat.' The coach replied, 'Oh, he's a freak!'

Mon 27-5-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (32.5) 1. (36.25) F.

Heels raise. (70 k) 10. (80) 10. (95) 10.

One arm chest supported rows. (25 k) 12. 12.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (95) 3. (97.5) 3. (95) 3.

training time 1 hour and 5 minutes.

[76now]

Thurs 30-5-2024.

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (72.5) 3. (50) 3. 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (30) 1. (23.75) 5. (25) 5. 5.

Heels raise. 3 x 20.
(45 k) 20. (55) 20. (60) 20.

Assisted Chins. 14. 13.

Training time 1 hour and 9 minutes.

[BrooklynJerry]

Thanks for looking at my log. What's your opinion on keeping my weights the same and gradually adding sets.

[76now]

Thanks for looking at my log

Surely you jest, Jerry. There are only a couple of people here of my age and bodyweight that i can learn from. And i look at what you are doing every time i log on.

Weights the same, adding sets? I think that would would work. Never much done that. What i have done, when i can't handle more weight, is to add a rep or two, until you are doing quite a few more than your target. THEN, you have gotten stronger and can successfuly add weight.

Mon 3-6-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (30) 1. (25) 3. (27.5) 3. 3. (26.25) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15. ---- staying with this weight til all reps are peak contraction.

One arm dumbell rows. (17.5 k) 10. (20) 10.

Breathing Squat. (55 k) 5. (42.5 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

[76now]

Thurs 6-6-2024.

83 now

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (35) 3. (40) 3. (42.5) 3. (45) 3. (47.5) 3. (50) 3. (52.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(5 k’s) 3. (7 k’s) 3. (8 k’s) 3. (9 k’s) 3. (10 k’s) 3. (12.5 k's) F.

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 14. 13.

Assisted Chins. 14. 14.

Workout time 59 minutes.

[76now]

Mon 10-6-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (30) 1. (33.75) 1. (36.25) 1.

Heels raise. (70 k) 10. (85) 10. (95) 10.

One arm chest supported rows. (25 k) 13. 12.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (97.5) 3. (97.5) 3. (97.5) 3.

training time 1 hour and 6 minutes.

[76now]

Thurs 13-6-2024.

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (60) 3. (70) 3. (72.5) 3. (75) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (30) 1. (25) 5. 5. 5.
Heels raise. 3 x 20.
(45 k) 20. (55) 20. (65) 20.

Assisted Chins. 14. 14.

Training time 1 hour and 16 minutes.