76 year old olympic weightlifter

[76now]

Mon 15-7-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. (27.5) 3. 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 8.

Breathing Squat. (60 k) 5. (50 k) 20.
Rader pulls. 5. 20.

Training time 46 minutes.

[76now]

Thurs 18-7-2024.

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. (45) 3. (50) 3. (55) 3. (57.5) 3. (60) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

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

Single leg Heels raise on block. (10 k.) - 10. (12.5 k) 15. 15.

Assisted Chins. 15. 15.

Workout time 1 hour and 8 minutes.

[76now]

Mon 22-7-2024.

83 now.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) F.

Heels raise. (80 k) 10. (90) 10. (105) 10.

One arm chest supported rows. (25 k) 14. 14.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (100) 3. 3. 3.

training time 1 hour.

[76now]

Thurs 25-7-2024.

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. (77.5) 3. 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. (32.5) 1. (27.5) 5. 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (60) 20. (75) 20.

Assisted Chins. 15. 15.

Training time 1 hour and 6 minutes.

[76now]

Mon 29-7-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (28.75) 3. 3. (27.5) 3. 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 9.

Breathing Squat. (62.5 k) 5. (52.5 k) 20.
Rader pulls. 5. 20.

Training time 47 minutes.

[76now]

Thurs 1-8-2024.

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. (45) 3. (50) 3. (55) 3. (60) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (9 k’s ) 3. (10 k’s) 3. (12.5 k's) 3. (15 k's) 3 F's.

Single leg Heels raise on block. (10 k.) - 10. (15 k.) 7. (12.5 k) 15.

Assisted Chins. 15. 15.

Workout time 58 minutes.

[76now]

Mon 5-8-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (36.25) 1. (38.75) 1.

Heels raise. (80 k) 10. (90) 10. (105) 10.

One arm chest supported rows. (25 k) 15. 14.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (102.5) 3. (100) 3. 3.

Training time 1 hour, and 8 minutes. Shouldn't take time out to coach someone.

[76now]

Thurs 8-8-2024.

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. (80) 3. (77.5) 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. (32.5) 1. (28.75) 5. (27.5) 5. 5.
Heels raise. 3 x 20.
(50 k) 20. (65) 20. (75) 20.

Assisted Chins. They have a weight loaded machine to do this. I thought i would try it instead of a kick off.
Set the assist at 41 k, and did 2 sets of 12, which was comfortable. Might work on this now.

Training time 1 hour and 12 minutes.

[76now]

Mon 12-8-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (33.75) 1. (28.75) 3. 3. 3. (27.5) 3. 3.

Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 10.

Breathing Squat. (65 k) 5. (55 k) 20.
Rader pulls. 5. 20.

Training time 54 minutes.

[76now]

Thurs 15-8-2024.

83 now

Back stiff and tender after last workout. SO ... Not risking an injury, modified training today. Instead of a quickfire multi-set work
out, reduced the sets bigly, as a well known politician would say, and had considerable rests.

Bend, Stretch, Squat. 5 reps each.

Front Squat sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (25) 3. (30) 3. (40) 3. (50) 3. (62.5) 3.
rader pulls. 5. 5. 5. 5. 5. 5.

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

Single leg Heels raise on block. (10 k.) - 10. (15 k) 9. (12.5 k) 15.

Assisted Chins, (41 k assist) 13. 13.

Workout time 54 minutes.