76 year old olympic weightlifter

[76now]

Been doing some 'grease the groove' cleans and presses on my off days. 5 singles. 30 lb bar and 50 lb earthquake bar.

Fri 18-10-2024.

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. (41.25) F.

Heels raise. (90 k) 10. (105) 10. (115) 10.

One arm chest supported rows. (27.5 k) 13. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. 2. 2.

Training time 1 hour, and 4 minutes.

[76now]

Wed 23-10-2024.

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. (90) 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. (30) 5. 5. 5.
Heels raise. 3 x 20.
(60 k) 20. (70) 20. (80) 20.

Assisted Chins. (36 k. assist) 14. (41 k. assist) 15.

Training time 1 hour and 20 minutes.

[76now]

Wed 28-10-2024.

Tomorrow I have to perform in front of a mixed group. I am scheduled to give a talk on Tai Chi, then demonstrate it, then perform 2 Chinese dances, then do a Cha Cha. So, I modified today's training in order to have fresh legs tomorrow.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. (30) 3. 3. 3. 3.
Seated Heels raise. (51 k) 10. 10. 10.

One arm dumbell rows. (17.5 k) 10. (22.5) 14.

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

Training time 51 minutes.

[BrooklynJerry]

Good luck with the performance.

[76now]

Good luck with the performance.

Thanks Jerry. Went pretty good. Would have been better with a longer preparation.

That’s quite a combination of things! For/to whom are you giving this talk?

Greetings Emily. The event was a 10’th year celebration of a Mandarin class and Mahjong group. About 30 odd participants, many of whom performed with song or dance or musical instruments for the group. My tai chi was a hit, as it so often has been, because i’m friggin’ good. The chacha not so much, because i was roped in to partner a lady who wanted to do it, because i used to do it way back. I was very so-so, but the group seemed to like it. Thank goodness Latin dances are to display the lady and not the man. Ate and drank too much, but hey! it’s a party.


FRI 1-11-2024.

83 now

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (65) 3. (72.5) 3. (50) 3. [I am struggling to do good reps with 72.5 k, so I will be staying with this weight until i can do better.]
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.) 15. (12.5 k) 15.

Assisted Chins. (36 k assist) 15. (41 k assist) 15.

Workout time 1 hour and 16 minutes.

[76now]

Wed 6-11-2024.

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. (41.25) F.

Heels raise. (95 k) 10. (105) 10. (115) 10.

One arm chest supported rows. (27.5 k) 14. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (107.5) 3. 3. 2.

Training time 1 hour, and 11 minutes.

[76now]

Mon 11-11-2024

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. (92.5) 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. (35) 1. (32.5) 3 (30) 5. 3.
Heels raise. 3 x 20.
(60 k) 20. (70) 20. (85) 20.

Assisted Chins. (32 k. assist) 10. (41 k. assist) 15.

Training time 1 hour and 20 minutes.

[76now]

Fri 15-11-2024.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (32.5) 3. 3. (30) 3. 3. 3.

Seated Heels raise. (51 k) 11. 11. 10.

One arm dumbell rows. (17.5 k) 10. (22.5) 14.

Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (30 k) ----- (42.5) took 5 mins and 20 sec.
(67.5 k) 20.
Rader pulls. 20.

Training time 51 minutes.