76 Year Old Olympic Lifter

Training Logs
241

Monday 6-4-2020.

Had great plans for this year, to build up strength with squats, deadlifts and clean and presses.
Ah well, I’ll do what i can with pee-wee weights and bodyweight smarts.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb . lots of reps.
SLHR.
one arm dumbell press.
doubles C+J, and triples snatches with stick. lots.
bellows breathing, 3 sets of 80.
abdominal isolations. 5 sets of various ones, about 20 a set.

in the evening …
muscle control
posing
stretching
balance exercise
Tai Chi forms … Yang Cheng-fu tonight.
Qigong.

Thurs 9-4-2020.

I am sad for the suffering in the world, that is happening, and going to increase. Our country is pretty alright. The millions thrown out of work are going to be supported by social security.
But … those who have been part time for less than a year, and all the countless international students — get nothing. How will they survive? I think we will presently force the govt to do something.
The USA is a worry. i saw on tv last night a front line medical worker, who can’t afford hospital cover. And the 60,000 homeless in LA. How can they be protected? Across the country there is a tragedy unfolding.
I think of India, with hundreds of millions living hand to mouth. No work. No food. Will they starve?

Brisk walk 30 minutes.

Been checking out what bodyweight exercises i can throw into my training mix. Saw one that was a excruciatingly slow sink down into a deep lunge, followed by 10 reps up and down, and then, if able a repeat performance. Sounded good : i’m tough. i sank down. then just couldn’t get up!
Well that one’s definitely in.

dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm cross body lying triceps.
pushups
one arm clean and press
bellows breathing, 3 sets. 100 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 21 reps each.
muscle controls - lots different ones
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples.
split C+J, stick, doubles. 25, doubles.
Cheng Man-ching tai chi form.

2 Likes
242

Mon 13-4-2020

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb . lots of reps.
SLHR.
one arm dumbell press.
pushups.
lunge, slow sink down, come up and down for reps, then another slow sink down. – that excruciatingly slow sink down to the deepest split is a killer. was able to come up after it this time, but that was it - fried.
standing triceps extention 2 hands on the dumbell.
doubles C+J, stick. then 25 lb - 2 more sets.
triples snatch with stick. then 25 lb - 2 more sets.
bellows breathing, 3 sets of 110.
abdominal isolations. 5 sets of various ones, 21 a set.
muscle control, every body part
posing
stretching
balance exercise
Tai Chi form Yang Lu-chan

Thurs 16-4-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm cross body lying triceps.
pushups
one arm press
lateral raise 10 lb dumbells
lunge, slow sink down, come up and then some reps. able to get up now. 5 reps.
bellows breathing, 3 sets. 110 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 22 reps each.
muscle controls - whole body done.
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples, 2 sets.
split C+J, stick, doubles. 25, doubles, 2 sets.

1 Like
243

Us here. In this state, no new cases in the last 3 days. Only 2 remaining in intensive care. The hospitals closed in expectations of a flood of victims now restarting elective surgeries. The percentage of recoveries now in the high 80’s.

Mon 13-4-2020

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb . lots of reps.
SLHR.
lying cross body tricep curls.
pushups.
lunge, slow sink down, come up and down for reps, then another slow sink down. 6 up and downs.
Stick stretches.
doubles C+J, stick. then 25 lb - 2 more sets.
triples snatch with stick. then 25 lb - 2 more sets.
bellows breathing, 3 sets of 120.
abdominal isolations. 6 sets of various ones, 25 a set.
muscle control, every body part
posing
stretching
balance exercise
Tai Chi form Yang Lu-chan

Thurs 23-4-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm triceps standing.
pushups
lateral raise 10 lb dumbells
lunge, slow sink down, come up and then some reps. able to get up now. 7 reps.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples, 2 sets.
split C+J, stick, doubles. 25, doubles, 2 sets.
Cheng Man-ching Tai Chi form, left hand side.

1 Like
244

In this state no new cases for the last 5 days. 4 remain in hospital, 2 in intensive care. Thank God for enlightened leadership, and prompt quaranteening.

Mon 27-4-2020

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb
SLHR.
lying cross body tricep curls.
lateral raise. 10 lb dumbells.
pushups.
one arm press.
lunge, slow sink down, come up and down for reps, then another slow sink down. 7 up and downs.
Stick stretches.
doubles C+J, stick. then 25 lb - 3 x 2.
triples snatch with stick. then 25 lb - 3 x 3.
bellows breathing, 3 sets of 120.
abdominal isolations. 6 sets of various ones, 25 a set.
muscle control, every body part
posing
stretching
balance exercise
Tai Chi form Yang Lu-chan.
Tai Chi Small San Sau.

Thurs 30-4-2020.

In this state, no new cases for 8 days, none of those infected in hospital now, just 14 recovering.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm triceps standing.
pushups
one arm press
lunge, slow sink down, come up and then some reps. able to get up now. 8 reps.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll
right to left. 25 reps each.
muscle controls - whole body done.
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples, 3 sets.
split C+J, stick, doubles. 25 lb, doubles, 3 sets.
Yang Cheng-fu Tai Chi form.
Subtle energy clearing pranayama.

1 Like
245

In this state, no new cases for 12 days, just 7 recovering. Playgrounds and schools open, expect continuing relaxation of restrictions in coming days. The government is rightly being cautious. We don’t need a second wave. Any one who wants can get a test right away, even with sniffles. Gyms opening soon — i hope.

Mon 4-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb .
SLHR.
one arm triceps lying cross body.
pushups
lunge, slow sink down, come up and then some reps. able to get up now. 8 reps.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll
right to left. 25 reps each.
muscle controls - whole body done.
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples, 3 sets.
split C+J, stick, doubles. 25 lb, doubles, 3 sets.
Yang Lu-chan Tai Chi form.
Subtle energy clearing pranayama.

We had 14 days of no new cases in this state, then on the 15’th there was a new one. Someone flew back from the UK, was in mandatory quarantine for 2 weeks, then tested positive when he came out. Well, he’s locked down for the duration of his infection.

Since i have been doing these at home workouts, they are spread right thru the day and night, so nothing hard there.

Thurs 7-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm triceps standing.
pushups
lunge, slow sink down, come up and then some reps. able to get up now. 9 reps.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing
stretching
balance exercise
split snatches, stick, triples. 25 lb bar, tripples, 3 sets.
split C+J, stick, doubles. 25 lb, doubles, 3 sets.
Cheng Man-ching Tai Chi form, left hand side.
Subtle energy clearing pranayama

2 Likes
246

The state has had only 1 new case in the last two and a half weeks. now on phase one of normalizing - groups of up to 10 people, outdoor group exercise, restaurant dining outdoors only, spaced sitting. next month GYMS OPENING! in phase two.

Mon 11-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb .
SLHR.
pushups 20 sets over the course of the day.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll
right to left. 25 reps each.
muscle controls - whole body.
posing.
stretching.
balance exercise.
split snatches, stick, triples.
split C+J, stick, doubles.
Yang Cheng-fu Tai Chi form.
Subtle energy clearing pranayama.

Still no new cases. Gyms open in 25 days.

Thurs 14-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
lying cross body one arm triceps.
pushups.
lunge, slow sink down, come up and then some reps. able to get up now. 8 reps.
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing.
stretching.
balance exercise.
split snatches, stick, triples. 25 lb bar, triples, 3 sets.
split C+J, stick, doubles. 25 lb, doubles, 3 sets.
Cheng Man-ching Tai Chi form, left hand side.
Subtle energy clearing pranayama. 10 minutes.
Tai Chi small san-sau.

3 Likes
247

I just want to express great admiration for a guy your age who still trains! keep going!

248

Thanks Sam. It’s no problem to keep going. I see myself as an athlete and a warrior. Those guys can’t get out of shape if they want to have respect. You will be my age one day, and i guess still hittin’ it.

In this state the lockdown started on the 12’th of March. There were still hot summer days. It ended with 439 cases and 4 deaths. By the 22’nd of April there were no new cases, and now it is all cleared up. We are now in the process of opening up. We, as a whole, were compliant with the conditions needed. And if you weren’t, there was a $1,000 dollar fine per person.
We were not troubled by crowds of idiots carrying assault rifles and hand guns threatening the people trying to keep us safe. And being egged on by tweets from the head of state.
I hope you and your friends and neighbours remain safe.

Mon 18-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb .
SLHR.
pushups 20 sets over the course of the day.
bellows breathing, 2 sets. 120 reps
abdominal isolations. - retraction, centre isolation. 25 reps each. didn’t do all i should’ve.
muscle controls - whole body.
posing.
stretching.
balance exercise.
split snatches, stick, triples.
split C+J, stick, doubles.
Yang Cheng-fu Tai Chi form, two thirds only.
Small san-sau.
Subtle energy clearing pranayama.

Thurs 21-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm press.
lunge, slow sink down, come up and then some normal speed reps. 10 .
bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing.
stretching.
balance exercise.
split snatches, stick, triples. 25 lb bar, triples, 3 sets.
split C+J, stick, doubles. 25 lb, doubles, 3 sets.
Cheng Man-ching Tai Chi form.
Subtle energy clearing pranayama. 10 minutes.
Tai Chi small san-sau.

2 Likes
249

Mon 25-5-2020.

Gym opens next monday! Yay!

Brisk walk 30 minutes.
pushups 20 sets over the course of the day. THAT WAS PLAN A. WHAT HAPPENED WAS A NASTY RIGHT SHOULDER INJURY GRINDING OUT ON THE SECOND SET. This shoulder has been a problem in the past. So modified rest of day’s training, and hoping it will settle down soon.

dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb . Left hand only.
SLHR.
One arm press. Left hand.
bellows breathing, 3 sets of 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body.
posing.
balance exercise.
Yang Lu-chan Tai Chi form, second third only.
Subtle energy clearing pranayama. 10 minutes.

Thurs 28-5-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm press. LH only. RH shoulder too painful.

bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing.
stretching.
balance exercise.
split snatches, stick, triples. 3 sets.
split C+J, stick, doubles. 3 sets.
Yang Cheng-fu Tai Chi form. Right arm not getting up much.
Subtle energy clearing pranayama. 10 minutes.
Tai Chi small san-sau.

Found gym not opening until the afternoon of the 4’th. bugger.

2 Likes
250

Mon 1-6-2020

Brisk walk 30 minutes.

Right shoulder hurts.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
one arm curl . 16.6 lb .
SLHR.
One arm press. Left hand.
bellows breathing, 3 sets of 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body.
posing.
balance exercise.
Yang Cheng-fu Tai Chi form, first third.
Subtle energy clearing pranayama. 10 minutes.
split snatch, stick. 3
split C+J, stick. 2.2.

fri 5-6-2020

79 Now.

gym open! will be closed on mon for a PH, so i will get plenty of recovery time.
Took things light on account of my shoulder.

Stick warmups.

High Bar Back Squats, ATG. (20 k) 5. (25) 5. (30) 12.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (25 k) 5. (30) 5. 5.

Split snatch, with a sink down stretch on the last rep. stick 3. (20 k) 3.
Split C+J sink downs last rep. stick 2. (20 k) 2. (22.5) 2.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.

one arm curls (8 k) 10. 10.
calf raise. (60 k) 10. 10.

Rowing intervals. 60 secs slow, 30 secs hard x 3.

1 Like
251

Just did not need another public holiday shutting the gym right after the restart.

sigh … another home workout.

79 now.

Mon 8-6-2020.

Brisk walk 30 minutes.
dumbell exercises - all done dead stop top and bottom, cat on the up, stutter reps and burns to finish.
concentration curl . 16.6 lb .
SLHR.
one arm press. LH only.

bellows breathing, 3 sets. 120 reps
abdominal isolations. - retraction, centre isolation, left hand side, right hand side, roll left to right, roll right to left. 25 reps each.
muscle controls - whole body done.
posing.
stretching.
balance exercise.
split snatches, stick, 3. (25 lb) 3 sets of 3.
split C+J, stick, 2. (25 lb) 3 sets of 2.
Yang Cheng-fu Tai Chi form.
Subtle energy clearing pranayama. 10 minutes.

Thurs 11-6-2020.

79 Now.

Stick warmups
Power clean (30 k) 5. (35) 5. (40) 5.
Clean and Presses (25 k) 5. (30) 5. 5.
C+J . stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.

Incline tricep curls, dumbells. (8 k’s) 10. 10.
Rows (100 lb) 10. 10.
Ab roller 10. 10.

Rowing intervals. 60 sec easy, 30 sec hard x 3.

1 Like
252

Mon 15-6-2020.

79 NOW

Stick warmups.

Olympic Deadlift (70 k) 20.
Rader Pulls 60.

Split C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 2.
JBN Smith machine. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3.

calf raise (60 k) 10. (70) 15.
curls (20 k) 10. (25) 10.

rowing intervals
60 seconds easy, 30 secs hard x 3.

Thurs 18-6-2020

Stick warmups.

Clean and Presses. (30 k) 3. (35) 3. (37.5) 1.
Hise Shrug. (40 k) 20. (80) 20.

Split snatch. stick - 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30)1.
Squat snatch. stick - 2. (20) 1. ---- Ow, my shoulder.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

Palm up lat machine (100 lb) 10. (110) 10.
lying triceps curls, 2 dumbells. (6 k’s) 10. (8’s) 10.
Ab roller. 12. 20.

rowing intervals
60 seconds easy, 30 secs hard x 3.

2 Likes
253

Mon 22-6-2020.

79 Now

As the gym we have been going to for the last 5 years has become unworkable
-one olympic bar for the whole gym, we have signed up for a much better place. Only problem is a 45 minute time limit at the moment (covid). Shortly will be 24/7.

Stick warmups.

High Bar Back Squats, ATG. (20 k) 5. (30) 5. (35) 5. (35) 5. (40) 5. (45) 5. (50) 5.
Rader pulls. 10. 10. 10.
Clean pulls. (40 k) 5. (45) 5. (50) 5.
C+J. stick 2. (15 k) 2. (20) 2.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.
Calf machine (80 k) 10. 10.

Rowing intervals - 60 sec slow, 30 sec fast x 3.

Thurs 25-6-2020.

Still got the 45 minute limit.

Stick warmups.

Clean and Presses. (20 k) 3. (25) 3. (30) 3. (35) 1.1.1. P.C. (40) 3.
Power Snatch (15 k) 3. (20) 3. (25) 3.
Split snatch. stick - 3. (15 k) 3.3.3. (20) 3.3. … with sink down stretches on last rep.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

lying triceps curls, barbell (15 k) 12. 12.

Rowing intervals - 60 sec slow, 30 sec fast x 3.

1 Like
254

Mon 29-6-2020.

79 NOW

Olympic Deadlift (75 k) 20.
Rader Pulls 60.
Shrugs. (70 k) 20. 20.
C+J. stick 2. (20 k) 2. (25) 2. (27.5) 2. (30) 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
calf raise (50 k) 15. leverage machine, probably has more than that resistance
wide grip lat machine (110 lb) 10.

rowing intervals
60 seconds easy, 30 secs hard x 3.

Thurs 2-7-2020.

Stick warmups.

Power Clean (30 k) 5. (35) 3. (40) 3.
Quarter Press. (40 k) 5. (42.5) 5. (45) 5.

Split snatch. stick - 2. (15 k) 1.1.1. (20 k) 1.1.1. (22.5) 1.1.1. (25) 1.1.1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

Curls, barbell (20 k) 10. (22.5) 10.
Ab roller. 12. 12.
Lying side laterals (6 k) 8.

rowing intervals
60 seconds easy, 30 secs hard x 3.

1 Like
255

Mon 6-7-2020

79 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 8. (50) 8. (60) 8.
Rader pulls. 10. 10. 10.
Clean and Jerk press. (30 k) 5. (32.5) 5. (35) 3

Split snatch, with a sink down stretch when the weight is up. stick 3. (15 k) 1.1.1. (20 k) 1.1.1.

Flexing exercises. each rep done with a dead stop at top and bottom. CAT on the “up”.

one arm curls (8 k) 10. 10.
calf machine, leverage type. (60 k) 15. 15.

Rowing intervals. 60 secs slow, 30 secs hard x 3.

Thurs 9-7-2020.

Stick warmups
Power clean (30 k) 5. (35) 5. (42.5) 3.
Clean and Presses (25 k) 5. (30) 5. (32.5) 3.
C+J . stick 2. (15 k) 1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

Flex exercises, all done with a dead stop top and bottom. CAT on the “up”.

Incline tricep curls, dumbells. (8 k’s) 10. 10.
dumbell Rows (15 k) 10. 10.
Ab roller 14. 12.

1 Like
256

Mon 13-7-2020.

79 NOW

Stick warmups.

Olympic Deadlift (80 k) 20.
Rader Pulls 60.

Split C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
JBN. (20 k) 3. (25) 3. Hurts my injured shoulder.

Flex exercises, dead stop top and bottom. CAT on the “up”.
calf raise (60 k) Leverage machine, feels heavy. 15. 15.
curls (20 k) 10. (25) 9.

Thurs 16-7-2020

Stick warmups.

Clean and Presses. (30 k) 5. (35) 3. (37.5) F.F.F. - can’t believe this. how can i fail with such a light weight?
Hise Shrug. (60 k) 20. (80) 20. (90) 20.

Split snatch. stick - 2. (15 k) .1 (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30)1.

Flexing exercises, dead stop top and bottom. And CAT on the “up”.

Palm up lat machine (100 lb) 10. 10.
lying triceps curls, 2 dumbells. (8’s) 10. 10.
Ab roller. 15. 12.

1 Like
257

Mon 19-7-2020.

79 Now.

Stick warmups.

High Bar Back Squats, ATG. (40 k) 12. (50) 12. (60) 12.
Rader pulls. 10. 10. 10.
Clean pulls. (40 k) 5. (50) 5. (55) 5.
Split C+J. stick 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

Flexing exercises. each rep done with a dead stop at top and bottom, and CAT on the “up”.
one arm military press (8k) 10. 10.
Calf machine (60 k) 16. 16.

Well Jerry, while i admire a big one rep max, it does not relate to fitness or health. When i was doing well with hi-rep breathing squats i was plenty strong and conditioned well above average. Going to be interesting where 20 rep deadlifts take me this year. Never done them before, but i got a feelin’ of forebodin’.
Totally convinced lifting gives us unmatched health and mental power and confidence.
4 degrees C here last night (39 F).
The powers that be here shut us down quick, and socially distanced us. All gyms and shops and all re-opened after a couple of months. No cases here.

Thurs 23-7-2020.

79 NOW

Stick warmups.

Clean and Presses. (20 k) 3. (25) 3. (30) 3. (35) 2. (37.5) 1.
Power Snatch (20 k) 5. (25) 5. (27.5) 2.
Split snatch. stick - 2. ( 20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Flexing exercises, all done with dead stop top and bottom. CAT on the “up”.

curls, barbell (20 k) 10. (25) 9.
Ab roller. 16. 12.

1 Like
258

amen. but it then begs the question, how do you measure and design program for fitness and health?

259

Hi friend Bonobos. Just my opinion, but hard core power lifters, ever pushing for higher one rep maxes, eventually severely injure knees or shoulders, or hips, or back, or pecs, or elbows, or biceps, or wrists. And the top lifters don’t seem to live all that long, generally.
I think it better to go for max tripples or fives, with down cycling after hitting a PR, rather than pushing on and on, with never a break.
The body likes back off times to recuperate. You get there in the end. Injury is the pits.

Mon 26-7-2020.

79 NOW

Olympic Deadlift (65 k) 4. (85 k) 20.
Rader Pulls 12. 60.
Shrugs. (72.5 k) 20. 20.
C+J. stick 2. (20 k)1.(22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

Flexing, all done with dead stop top and bottom. CAT on the “up”.
calf raise (60 k) 17. 17.
wide grip lat machine (40 k) 10. 10.

Thurs 30-7-2020.

Stick warmups.

Power Clean (30 k) 5. (37.5) 5. (42.5) 4.
Quarter Press. (40 k) 5. (42.5) 5. (47.5) 5.

Split snatch. stick - 2. (15 k) 1. (20 k) 1.1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Flexing exercises, all done with dead stop top and bottom, and CAT on the “up”.

Curls, barbell (20 k) 10. (25) 10.
Ab roller. 16. 13.
Side laterals (4 k) 10. – Oww

rowing intervals
60 seconds easy, 30 secs hard x 3.

260

indeed.