76 year old olympic weightlifter

[76now]

Greetings Friends.
I am a competing Masters Olympic Weightlifter. Started practice in 2005.
Quite out of place among the 400+ squatters in this neck of the woods, but doing my best.
In my workouts i take about a one minute rest between sets - real bad for strength, but what i need, because in competition i get about 1 minute rests, by the time you go from platform - to warmup area - to platform.
I took an extended light conditioning period, after seeing many trainees injure themselves by pushing for PR's constantly, and i don't want it to happen to me.
I did 3 months of German Body Composition training, 3 months of P.H.A., & 3 months of 10x10.
Before then i was breathing sq 105 k x 20.
Coming back, i started at 80 k, & am adding 1 k each fortnight. At 87 k now, & planning to continue, aiming at 110 in about a year's time.
I train twice a week on a 4-way whole body split. The mainstay is one or two power exercises, a whole bunch of light O.L's working on perfect technique, and a couple of bodybuilding exercises to round things out.
This is my training this week ....

Mon 3-7-2017.

warmups.
breathing sq. 55 k -5. 87 k. -20.
power J.B.N. (22.5 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 17. 17. 17.
lat mach, flexing. (110 lbs.) 10. (120) 10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 7.
O.A. rows, flexing. (18 k.) 12. 12. 11.
Split C+J. stick - 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2. (40) 2. [ 14 sets]



thurs 6-7-2017.

warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (52.5) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 10.
romanian D.L., thumbless. (55 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.12.12.
skull crushers, flexing. (20 k) 11.11.11.
thumbless C+P. (30 k) 3. (35) 3. (40) 3.
rows, flexing. (130 lbs) 12.11.11.
split snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[76now]

BTW, i am 5'9" and weigh 77-94 k, depending on the class i want to lift in.

Mon 10-7-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 22. ....... + 20 Rader pulls.
JBN. (20 k) 5. (30) 5. (37.5) 5.
palms up lat machine. flexing. (110 lb) 11. (120) 11. 11.
Jerk Thrust. (45 k) 5. (52.5) 5. (55) 5.
SLHR. flexing. 12.12.12.
Clean pulls. (42.5 k) 5. (50) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k's) 13.12.12.
Split C+J. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (40) 2.2.

[76now]

Thurs 13-7-2017.

Stick warmups.
Olympic Deadlifts, thumbless (65 k) 5. (80) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 1.
SLHR. flexing. (10 k) 12.12.11.
Snatch pulls. (42.5 k) 5. (47.5) 5. (50) 5.
One arm military press. flexing. (8 k) 12.12.12.
Incline curls. flexing. (8 k's) 12.12.12.
Lying side laterals. flexing. (3 k) 13. 12. 12.
cable crunch. flexing. (120 lb) 15. (130) 10. (140) 10.
split snatch. stick 2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.2. [14 sets]

[Chris McCarthy]

Welcome!

[Ivey]

Looking forward to following your training!

[76now]

Welcome!
Chris McCarthy

Thank you kind sir. Nice to speak to someone who appreciates and understands the O.L.s

Looking forward to following your training!
Ivey

Thank you Ivey. My, you are a tall one! Given that good rowers tend to be tall and powerful, when you get really strong legs and back, your rowing should improve heaps.

Mon 17-7-2017.

stick warmups.
breathing sq. 55 k -5. 88 k. -20.
power J.B.N. (25 k.) 5. (27.5) 5. (32.5) 5.
heels raise, flexing. 18. 17. 17.
lat mach, flexing. (110 lbs.) 10. (120) 10. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 4. -!! blug!
O.A. rows, flexing. (18 k.) 12. 12. 12.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2.2.2. (30) 2.2. (35) 2.2. (40) 2.2. [ 14 sets]

After our state weightlifting association was thrown out of our traditional training venue a couple of years ago, i found a little fitness gym which would let me train there. They are nice people, but facilities are limited - carpet floor, no safety rack for squats, limited equipment. So i take care not to drop bars [no squat snatches as i am very erratic]. One nice thing - the babes are very impressed that an old turkey handles huge (?) weights and athletic stuff.

[Ivey]

Given that good rowers tend to be tall and powerful, when you get really strong legs and back, your rowing should improve heaps.

That's the idea! I'm amazed at how strong the athletes get at the Olympic level consider how little strength training they get (and how much that strength training follows the traditional S&C nonsense Rip often calls out on the Q&A podcasts). Considering that the unbeaten US women are physically larger than their competitors, there is obviously something to being strong. However, many very successful programs do ZERO strength training.

One nice thing - the babes are very impressed that an old turkey handles huge (?) weights and athletic stuff.

While I'd love to be the best in the world, I'd be very happy to simply live long enough to be the only entry in my age group.

[76now]

there is obviously something to being strong. However, many very successful programs do ZERO strength training.

Greetings Ivey. Yes, indeed. I don't know if my local area is a little unique, but when we weightlifters used to be allowed to train at the State Sports Institute, they had extensive strength training for many sports - cycling, track and field, rowing, team sports, etc. - and that training was based on the olympic lifts and their assistance exercises. I saw a female rower, about five foot ten and twelve stone, and quite fetching to my eyes, power clean 90 k for many reps and sets. Blew me away.

I'd be very happy to simply live long enough to be the only entry in my age group.

Quite an enticing prospect. Unfortunately, in my olympic lifting, there is a surfeit of 80 plus lifters with unbelievable power.
That said, i find getting "senior" is a load of fun. People treat me with extreme respect, and listen to what i say as if i were very wise. Hahh!


thurs 20-7-2017.

stick warmups.
power clean & paused front squats. (35 k) 5. (45) 5. (52.5) 5. (55) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 11.
romanian D.L., thumbless. (55 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 13.13.12.
skull crushers, flexing. (20 k) 11.11.11.
thumbless C+P. (30 k) 3. (35) 3. (40) 3.
rows, flexing. (130 lbs) 12.12.11.
split snatch. stick -2.2. (20 k) 2.2.2.2. (25) 2.2. (30) 2.2. (32.5) 2.2. (35) 2.[2 - ruf.] [14 sets]

[Ivey]

State Sports Institute

That's a lady that either got fed up with her coach or had a really special coach guiding her. I guess you'd call it tribal knowledge. Most of us do what the guy before us did. The few that do branch out seem to be latching onto the latest trend (cross fit) or whatever they see on YouTube that they think they can repeat without injury.
Enjoying your log.
-ivey

[76now]

Enjoying your log.

Surprised and delighted. I expected, since the smallest lady on this site could easily out-lift me, and my progression is so slow and measured, that people would find my training as interesting as watching grass grow.
Which is a pity, because i see there is an epidemic of training injuries here, and there are those who could profit from how i avoid injuries. Our training should be 'physical culture', something that enhances appearance, health, athletic ability, as well as strength. We don't need to face life busted up.

That's a lady that either got fed up with her coach or had a really special coach guiding her.

Actually, here at least, there are good signs among coaches. Ahhrnold put out a u-tube advising bodybuilders to start off by training the olympic lifts, so there are signs of rational training practices.

Mon 10-7-2017.

Stick warmups.
Paused Breathing Sq. - (70 k.) 23. ....... + 20 Rader pulls.
JBN. (20 k) 5. (30) 5. (37.5) 5.
palms up lat machine. flexing. (110 lb) 12. (120) 11. 11.
Jerk Thrust. (47.5 k) 5. (52.5) 5. (57.5) 5.
SLHR. flexing. 13.12.12.
Clean pulls. (45 k) 5. (50) 5. (57.5) 5.
Bent over lateral raise. flexing. (3 k's) 13.13.12.
Split C+J. stick 2.2. (20 k) 2.2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2. (40) 2.