76 year old olympic weightlifter

[BrooklynJerry]

You know what's best for you. No sense risking an injury at this stage of the game. It sure takes us longer to recover. You got some work done, that's what matters.

[76now]

Hi Jerry. Now, Monday, everything fine. Yes, I was right to pull my horns in.
I have read of oldies dropping from 2-a-week to a Mon, Fri, Wed schedule. Hope i don't have to go to that in the next ten years. I suppose volume and number of exercises could be adjusted down. For the moment I am slowly recovering strength and flexibility after the catastropic event last year.

Mon 19-8-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (40) 1.

Heels raise. (85 k) 10. (95) 10. (105) 10.

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

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

Training time 1 hour, and 10 minutes.

[76now]

Thurs 22-8-2024.

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. 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. 5. (27.5) 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (75) 20.

Assisted Chins. (41 k. assist) 14. 13.

Training time 1 hour and 15 minutes.

[76now]

Mon 26-8-2024.

83 now.

Bend, stretch, squat. 5 each.

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

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

One arm dumbell rows. (17.5 k) 10. (22.5) 11.

Breathing Squat. (67.5 k) 5. (57.5 k) 20.
Rader pulls. 5. 20.

Training time 58 minutes.

[76now]

Thurs 29-8-2024.

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. (62.5) 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. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 F's. Cleans only. They wouldn't go up.

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

Assisted Chins. (41 k assist) 14. 14.

Workout time 1 hour and 12 minutes.

[Ham]

Came to the forums just to see how you were doing. Been reading for 7 years and it's a pleasure as always. You are an inspiration. Kind regards from Holland.

[76now]

Came to the forums just to see how you were doing. Been reading for 7 years and it's a pleasure as always. You are an inspiration. Kind regards from Holland.

Oh my goodness! Talk about being blown away!
Thank you so much. Nothing worthy of note happening here, just trying to rebuild to where i was a year ago. If my process of planning the workout weights and reps ahead of time continues to succeed some of the time, i will very gradually get back to respectable.


Mon 2-9-2024.

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (40) F. 1. --- yay!

Heels raise. (85 k) 10. (100) 10. (110) 10.

One arm chest supported rows. (27.5 k) 10. (25 k) 15.

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

Training time 1 hour, and 7 minutes.

[76now]

Thurs 5-9-2024.

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. (82.5) 3. (80) 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. 5. 5.
Heels raise. 3 x 20.
(55 k) 20. (65) 20. (75) 20.

Assisted Chins. (41 k. assist) 15. 14.

Training time 1 hour and 17 minutes.

[76now]

Mon 9-9-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (33.75) 1. (28.75) 3. 3. 3. 3. 3.
Seated Heels raise. (38.5 k) 15. 15. 15.

One arm dumbell rows. (17.5 k) 10. (22.5) 12.

Breathing Squat. (70 k) 5. (60 k) 20.
Rader pulls. 5. 20.

Training time 55 minutes.

[76now]

Thurs 12-9-2024.

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. (65) 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. (10 k's) 3. (12.5 k's) 3. (15 k's) 3 Cleans and partial presses.

Single leg Heels raise on block. (10 k.) 10. (15 k.) 11. (12.5 k) 15.

Assisted Chins. (41 k assist) 15. 15.

Workout time 1 hour and 11 minutes.