76 year old olympic weightlifter

[BrooklynJerry]

I hope your enjoying your beach time, we're just getting cold here.We went over a month with no rain,kind of unusual here.
Your lifting looks great. I'm doing what I can to keep myself motivated.

[76now]

Thank you Jerry. Summer will be nice for me. But the blistering heat waves we have been promised will be very hard for the people and wildlife. Fortunately we now believe the indigenous people that a cool burn of the underbrush is a life and property saver.
Training motivation is a given for me, like putting on your pants before going to work. I plan minimal increases in training load before going to training. Gives me an exciting prospect.

Fri 29-11-2024

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. (82.5) 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. 4.
Heels raise. 3 x 20.
(60 k) 20. (75) 20. (85) 20.

Assisted Chins. (32 k. assist) 12. (41 k. assist) 15.

Training time 1 hour and 29 minutes.

[76now]

Wed 4-12-2024.

83 now.

Bend, stretch, squat. 5 each.

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

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

One arm dumbell rows. (17.5 k) 10. (25) 11.

Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.
70 k - 20, followed by Rader pulls. 20.

Training time 1 hour and 7 minutes.

[76now]

MON 9-12-2024.

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.
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. (17.5 k.) 11. (12.5 k) 15.

Assisted Chins. (32 k assist) 13. (41 k assist) 15.

Workout time 1 hour and 20 minutes.

[76now]

Fri 13-12-2024

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) 1.

Heels raise. (95 k) 10. (110) 10. (120) 10.

One arm chest supported rows. (28.75 k) 10. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. (107.5) 3. 3.

Training time 1 hour, and 15 minutes.

[76now]

Wed 18-12-2024

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. (95) 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. 5.
Heels raise. 3 x 20.
(65 k) 20. (75) 20. (85) 20.

Assisted Chins. (32 k. assist) 14. (41 k. assist) 15.

Training time 1 hour and 23 minutes.

[BrooklynJerry]

Nice work! The sqts are heavy .

[76now]

The sqts are heavy .

Dems ain't fun. But really, I have so many light progressive sets working up to the big one, that I am tuned up for it. When I can't make the next progression I'll start increasing the weights in the warmup sets in the hope of eventually increasing the max set.

Mon 23-12-2024.

83 now.

Bend, stretch, squat. 5 each.

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

Seated Heels raise. (51 k) 12. 11. 11.

One arm dumbell rows. (17.5 k) 10. (25) 12.

Breathing Squat. warmup, 10 singles, weight going up 2.5 k at a time (20 k) ----- (42.5) 1 Rader pull after each squat.

72.5 k - 20, followed by Rader pulls. 20.

Training time 1 hour and 18 minutes.

[BrooklynJerry]

That sure sounds like a great way to process. I will try that.

[76now]

Well, Jerry, this is all experimental. It brought me up from where i could only front squat 3 with 20 k, and couldn't get the bar on my back to squat at all. No guarantee it would work for a fit, able person.