T Nation

76 Year Old Olympic Lifter


#41

Contest was a total, unprecedented disaster. Starting rebuild now.

Mon 28-8-2017. Recovery session.

stick warmups.
breathing sq. (55 k) 4. (91 k.) 20.
power J.B.N. (27.5 k.) 5. (30) 5.
heels raise, flexing. 19. 18.
lat mach, flexing. (120 lbs.) 11.11.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10.
O.A. rows, flexing. (18 k.) 13. 13.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2.

thurs 31-8-2017.

stick warmups.
power clean & paused front squats. (42.5 k) 5. (47.5) 5. (55) took this off the sq rack, as i am still in recovery mode - 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 14.
thumbless Cleans + Presses. (30 k) 3. (35) 3. 3.
romanian D.L., thumbless. (65 k) 10. 10. 10.
curls, flexing. (20 k) 14.13.13.
skull crushers, flexing. (20 k) 12.12.12.
rows, flexing. (130 lbs) 13.13.12.
split snatch. stick -2.2. (20 k) 2.2. (25) 2.2.2.2.2.


#42

Mon 4-9-2017.

Stick warmups.
Paused Breathing Sq. - (75 k.) 15. … + 20 Rader pulls.
JBN. (25 k) 5. (30) 5. (40) 1. ??? last time i did this exercise a month back, it was a comfortable 5. Energy and power now non-existent.
palms up lat machine. flexing. (110 lb) 13. (120) 12. 11.
Jerk Thrust. (47.5 k) 5. (55) 5. (60) 5.
SLHR. flexing. 13.13.13.
Clean pulls. (47.5 k) — (55) — (57.5) —
Bent over lateral raise. flexing. (3 k’s) — --- —
Split C+J. stick 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. ----
Just had to abandon workout half way thru. couldn’t lift the damn weights, and couldn’t snap back between sets. Ah, well, Thursday will be another day. Hopefully i will adapt to this low calorie regimen.

Thurs 7-9-2017.

Stick warmups.
Olympic Deadlifts, thumbless (70 k) 5. (85) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 4.
SLHR. flexing. (10 k) 13.13.12.
Snatch pulls. (42.5 k) 5. (50) 5. (52.5) 5.
One arm military press. flexing. (8 k) 13.13.13.
Incline curls. flexing. (8 k’s) 13.13.13.
Lying side laterals. flexing. (3 k) 14. 13. 13.
cable crunch. flexing. (120 lb) 15. (130) 13. (140) 10.
split snatch. stick 2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. [10 sets]

Strength is way down. Wonder if it’s the 5 k weight loss? Duhh.


#43

Damn, what happened?


#44

Hi Irishman. foremost, the blame is entirely mine. there were a few unexpected factors. the quick weight loss to make the 85 class sapped my strength and energy. there was just nothing under the bar to drive with.
plus some technique tweaks that worked fine in the gym just failed on the platform.
i am keeping my weight down for looks and health. energy has slowly picked up, but my strength is still down. when i am defined enough, i will stop diet restriction, and let my weight go to where it naturally settles, while the abs remained defined.

Mon 11-9-2017.

stick warmups.
breathing sq. (55 k) 4. (92 k.) 20.
power J.B.N. (27.5 k.) 5. (30) 5. (35) 5.
heels raise, flexing. 19. 18. 18.
lat mach, flexing. (120 lbs.) 11.11. (130) 10.
tri pressdowns, flexing. (80 lbs.) 10. (90) 10. (100) 3. —energy is picking up at this reduced bodyweight, but suddenly there was nothing left
O.A. rows, flexing. (18 k.) 13. 13. 13.
Split C+J. stick - 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.2. [12 sets]

thurs 14-9-2017.

stick warmups.
power clean & paused front squats. (42.5 k) 5. … took the rest off the rack, because i’m a pussy (50) 5. (55) 5.
horizontal leg press heels raise, flexing. (160 lb.) 15. (170) 15. (180) 15.
thumbless Cleans + Presses. (30 k) 3. 3. - pain in forearm, where bicep inserts. took things easy.
romanian D.L., thumbless. (65 k) 10. (70) 10. (75) 10.
curls, flexing. (20 k) 14.14.13.
skull crushers, flexing. (20 k) 13.12.12.
rows, flexing. (130 lbs) 13.13.
split snatch. stick -2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. [ 10 sets]


#45

Mon 18-9-2017.

Stick warmups.
Paused Breathing Sq. - (75 k.) 16. … + 20 Rader pulls.
JBN. (25 k) 5. (30) 5. (40) 2.
palms up lat machine. flexing. (110 lb) 13. (120) 12. 12.
Jerk Thrust. (50 k) 5. (55) 5. (60) 5.
SLHR. flexing. 14.13.13.
Clean pulls. (50 k) 5. (55) 5. (60) 5.
Bent over lateral raise. flexing. (3 k’s) 14.13.13.
Split C+J. stick 2.2. (20 k) 2.2. (25) 2.2. (30) 2.2. (35) 2.2. (37.5) 2.1. [12 sets]

Thurs 21-9-2017.

Stick warmups.
Olympic Deadlifts, thumbless (70 k) 5. (85) 5. (95) 5.
Olympic Deadlifts, normal grip. (105 k) 3.
SLHR. flexing. (10 k) 13.13.13.
Snatch pulls. (42.5 k) 5. (47.5) 5. (52.5) 5.
One arm military press. flexing. (8 k) 14.13.13.
Incline curls. flexing. (8 k’s) 14.13.13.
Lying side laterals. flexing. (3 k) 14. 14. 13.
cable crunch. flexing. (120 lb) 15. (130) 13. (140) 11.
split snatch. stick 2.2. (20 k) 2.2. (25) 2.2.2. (30) 2.2.2. [10 sets]

The results of 6 months of going heavy.
prior to that i had done a long block of light, high set, high rep work for conditioning, endurance, and prehab. Next i will do 6 months of 10x10 work, again to forestall any injury potential.
The PC results i am after this year is trimming down to very good definition. On Jan 1 i weighed 91.2 k. Now i am 82.4, and reduced my waist by 4.25 inches.
Coming out of the light training period, i started a 4 way whole body split, training twice a week. The O.L.'s and one form of breathing squat were done weekly. The other power exercises, and bodybuilding flexing exercises were done once a fortnight.
At my age statistics decree a 1% loss in power in 6 months, but i was able to very slowly, steadily increase resistance over the time. The weight loss didn’t help one bit.

The breathing squat went from 80 k to 92 k.
The paused breathing squat went from 70 k for 15, up to 25. Then increased to 75 for 15, and then 16.
Power JBN went from 20 k for 5 to 35 for 5.
Paused front sq 40 k/5 to 57.5/5.
Thumbless Romanian D.L. 50 k/10 to 75/10.
JBN 20 k/5’s to 40 k/5.
Jerk Thrust 40 k/5’s to 60/5.
Clean Pulls 40 k/5’s to 60/5.
Olympic D.L. 70 k/5 to 105/4.
Snatch Pulls 40 k/5 to 55/5.

On the flexing exercises i added one rep to one of the 3 sets each time, going up in weight if it was appropriate.
Lat machine 100 lbs/10 to 130/10.
Tricep pressdowns 70 lb/10 to 100/8.
One arm rows 18 k/ 10’s to 3x13.
Horizontal leg press heels raise 150 lbs/15 to 180/15.
Skull crushers 15 k for 10’s to 20 k/ 3x12.
Curls 20 k for 10’s to 3x14.
Rows 120 lb for 10’s to 130/ 3x13.
One arm military press. 8 k/ 10’s to 14.13.13.
Incline curls 8 k’s 10’s to 13’s.
Single leg heels raise 8 k/10’s to 10 k/ 3x13.
Cable crunch 100 lb/10’s to 140/10’s.


#46

New Program. 6 months. General pattern 10x10.
Except O.L.'s which will be about 30 low rep sets.
And the day i do breathing squats. A set of those will be followed by 3 sets each for calves, delts & abs.
I require that the training tonnage [weight x reps x sets] rise each training session.
Well, we will see how it goes in the next 6 months.

As i have a contest in 2 weeks, i will do a heap of singles in both lifts each time, instead of 30 sets of one of them.

Mon 25-9-2017.
Break in workout.
Stick warmups.
Breathing sq. (55 k) 4. (93) 20. ------- and Rader pulls.
Horizontal Leg press heels raise (150 lbs) 15. (170) 15. (150) 15.
Lateral raise (3 k db’s) 10.10.10.
Swiss ball roll ins, crunching down with elbows both ways. 10.10.10.
Power JBN. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (20) 10.10.10.10.10. [tonnage 2,000 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (100) 10.10.10.10.10.10.10. [tonnage 10,000 lbs]
Split snatch. stick 2.2. (20 k) 1.1. (22.5) 1.1. (25) 1.1.1.1. [10 sets]
Split C+J. stick 2.2. (20) 1.1. (22.5) 1.1. (25) 1. (30) 1.1.1.1. [11 sets]

Thurs 28-9-2017
B workout.
Stick warmups.
Squat. (35 k) 10. (40) 10. (45) 10. (50) 10. (55) 10. (60) 10. (55) 10. (50) 10. (35) flexing — 10.10. tonnage 4,600 k.
Press. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (20) 10.10.10. (15) flexing —10.10. tonnage 1,895 k.
Pulldowns. (50 lb) 10. (60) 10. (70) 10. (80) 10. (90) 10. (100) 10.10.10. (50) flexing — 10.10. tonnage 7,500 lb.
Split snatch. Stick 2.2. (20 k) 1.1.1. (22.5) 1.1.1. (25) 1.1. (27.5) 1. (30) 1.1. [13 sets]
Split C+J. Stick 2.2. (20 k) 1.1.1. (25)1.1. (30) 1. (35) 1.1. (40) F! what a pussy! (35) 1.1.1. [14 sets]


#47

Keep up the good work mate!!!


#48

Thanks Luc. Appreciate you coming by.

Thurs 5-10-2017.

Today was supposed to be a short, heavy O.L.'s only session, to tune me for sat’s contest. But i got a message last night that the contest was cancelled due to lack of numbers.
Disappointing because i was expecting to redeem myself for the last contest by setting a slew of new state records.
On the other hand, going out on the platform scares the pants off me, so i won’t miss that stress.
Also i get more practice for the next comp on 2’nd Dec.

B workout.
Stick warmups.
Squat. (35 k) 10. (40) 10. (45) 10. (50) 10. (55) 10. (60) 10. (65) 10. (55) 10. (35) flexing — 11.10. tonnage 4,785 k.
Press. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10. (20) 10.10. (15) flexing —11.10. tonnage 1,990 k.
Pulldowns. (50 lb) 10. (60) 10. (70) 10. (80) 10. (90) 10. (100) 10. (110) 10. (100) 10. (50) flexing — 11.10. tonnage 7,650 lb.
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 1.1.1.1.1.1.1. (25)1.1.1.1.1.1.1. (30) 1.1.1.1.1.1. (35) 1.1.1.1.1.1. (40) 1. (42.5) 1. - rough. [30 sets]


#49

Mon 9-10-2017.

A workout.

The grand plan ran into reality today, namely the “heavy” breathing squats. These are slotted every second Monday, but after i did them i was so knackered, i had to cut back the planned progressions, and took one hour forty to do the workout, instead of the one hour ten planned.

stick warmups.
Breathing Sq. (55 k) 4. (94) 20. ------- and Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 15. (160) 15.
Lateral raise. flexing. (3 k db’s) 12.12.11.
Swiss ball roll ins, crunching down with elbows both ways. 11.11.10.
Power JBN. (15 k) 10. (17.5) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10. 10. (20) 10.10.10. [tonnage 2,150 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (100)10.10.10. (80) flexing 14.13. [tonnage 10,660 lbs]
Split snatch. stick 2.2. (20 k) 1.1.1.1.1.1.1.1. (22.5) 1.1.1.1.1. (25) 1.1.1.1.1.1.1. (27.5) 1.1.1.1. [ 26 sets] Weight was waved up and down. Couldn’t go any heavier, i was on my last legs.

Thurs 12-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (60) 10. (60) 10. (50) 10. (40) 10. (35) flexing — 12.10. tonnage 4,870 k.
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (27.5) 10. (17.5) 10. (20) 10. (15) flexing —12.10. tonnage 2105 k.
Pulldowns. (50 lb) 10. (70) 10. (90) 10. (100) 10. (110) 10. (80) 10. (70) 10. (100) 10. (50) flexing — 12.10. tonnage 7,800 lb.
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 1.1.1.1.1.1.1. (25)1.1.1.1.1.1.1. (30) 1.1.1. (35) 1.1.1. (40) 1. - rough (42.5) 1. - rougher. [24 sets]


#50

Mon 16-10-2017

A Workout.
Stick warmups.
Paused Breathing sq. (75 k) 18. ------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 16. (160) 15.
Lateral raise. flexing. (3 k db’s) 12.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 11.11.11.
Power JBN. (15 k) 10. (20) 10. (25) 10. (30) 10. (17.5) 10. (22.5) 10. (27.5) 10. (20) 10.10.10. [tonnage 2,175 k]
Rows. (90 lbs) 10. (100) 10. (120) 10. (130) 10. (110) 10.10. (100) 10.10. (80) flexing 15.13. [tonnage 10,840 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 14 singles. (25) 7 singles. (27.5) 3 singles. (30) 2 singles. [ 28 sets]

Thurs 19-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. 10. (50) 10. (60) 10. (40) 10. (35) flexing — 13.10. tonnage 4,955 k.
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (20) 10. (27.5) 10. (20) 10. (15) flexing —13.10. tonnage 2,345 k.
Pulldowns. (60 lb) 10. (70) 10. (90) 10. (100) 10. (110) 10. (80) 10. (100) 10. (70) 10. (50) flexing — 13.10. tonnage 7,950 lb.
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 7 singles. (30) 4 singles. (35) 4 singles. (40) 1. (42.5) 1. - not pretty. [26 sets]


#51

Mon 23-10-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (95) 20. ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 16. (170) 16. (160) 16.
Lateral raise. flexing. (3 k db’s) 12.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.11.11.
Power JBN. (15 k) 10. (20) 10. (25) 10. (30) 10.(20) 10. (22.5) 10. (27.5) 10. (22.5) 10. (20) 10.10. [tonnage 2,225 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. (100) 10. (80) flexing 15.14. [tonnage 11,320 lbs]
Olympic lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 9 singles. (22.5) 2 singles. (25) 9 singles. (27.5) 6 singles. (30) 2 singles. [ 30 sets]

Thurs 26-10-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10. (50) 10. (60) 10. (40) 10. (35) flexing — 13.11. [tonnage 5,040 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (25) 10. (20) 10. (27.5) 10. (20) 10. (15) flexing —13.11. [tonnage 2,385 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (80) 10. (100) 10. (70) 10. (50) flexing — 13.11. [tonnage 8,100 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 7 singles. (30) 5 singles. (35) 2 singles. (37.5) 7 singles. [30 sets]


#52

Mon 30-10-2017.

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 19.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 17. (170) 16. (160) 16.
Lateral raise. flexing. (3 k db’s) 13.12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.12.11.
Power JBN. (20 k) 10. 10. (25) 10. (30) 10. (22.5) 10. 10. (27.5) 10. (22.5) 10. (20) 10.10. [tonnage 2,300 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. 10. 10. (80) flexing 15.14. [tonnage 12,200 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 8 singles. (22.5) 2 singles. (25) 9 singles. (27.5) 6 singles. (30) 3 singles. [ 30 sets]

Thurs 2-11-2017

B workout.

Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. 10. (55) 10. (60) 10. (40) 10. (35) flexing — 15.12. [tonnage 5,145 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (20) 10. (27.5) 10. (22.5) 10. (15) flexing —15.12. [tonnage 2,230 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. 10. (100) 10. (110) 10. (80) 10. (70) 10. (50) flexing — 15.12. [tonnage 8,150 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 7 singles. (25) 9 singles. (30) 6 singles. (35) 4 singles. (37.5) 1 single. (40) 1 single. [30 sets]


#53

I have always considered tracking total tonnage per movement but never got to it. Is this new for you to? Any thoughts?


#54

You inspire me man. 76 years old and still strong . Im 15 and hope i can still be lifting when im in my 70s!!


#55

Greetings Irishman, my friend. Yeah, done tonnage at times. It is a good way to track and increase your effort on a long term workout [ i got 6 months ahead of me on this].
it doesn’t mean spit comparing different programs or lifters, just useful to make sure your training load is on the up and up.

Greetings Luke. Thank you for your kind words. You are well on the way to establishing a lifetime physical culture lifestyle. It gets so you see yourself as an athlete and warrior, and carries on to success in all your life activities, including at your age, girls.
Just don’t go stupid and hurt yourself. Good to see you doing team sports and athletic stuff.
I can remember, as an extremely skinny youth, the pleasure i felt when a good looking bird i passed in the street called out, “Hello Mr Muscles!”


#56

Mon 6-11-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20. ------- and 60 Rader pulls.

This was the ugliest set you can imagine. Reps were cut high, and i was on my last legs.

Have had 5 days of building a large raised garden bed, and digging and carrying buckets of earth. Lower back sore.

Maybe also the de-fatting i have been doing for months. Weight way down, waist getting small — nice compliment from a gym babe - “muscles showing, you ought to wear a man-kini”.
Maybe need to halt breathing sq increases at this stage.
So stuffed, the rest of the workout was a mess.

Horizontal Leg press heels raise. flexing. (150 lbs) 17. (170) 17.
Lateral raise. flexing. (3 k db’s) 12.12.
Swiss ball roll ins, crunching down with elbows both ways. 12.12.
Power JBN. (20) 10. 10. (25) 10. (30) 10. (22.5) 10. (22.5) 10. (20) 10. [tonnage 1,375 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (120) [tonnage 6,700 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 4 singles. (22.5) 2 singles. (25) 4 singles. (27.5) 3 singles. (30) 2 singles. [ 18 sets]

Thurs 9-11-2017

B workout.
Stick warmups.
Squat. (45 k) 10. 10. (55) 10. (65) 10. (70) 10. (55) 10. (60) 10. (55) 10. (35) flexing — 16.13. [tonnage 5,545 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (25) 10. (27.5) 10. (22.5) 10. (15) flexing —16.13. [tonnage 2,290 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. 10. (110) 10. (80) 10. (70) 10. (50) flexing — 16.13. [tonnage 8,350 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 5 singles. (25) 6 singles. (30) 5 singles. (35) 3 singles. (37.5) 2 singles. (40) 3 singles. [26 sets]


#57

Mon 13-11-2017.

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 20.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 18. (170) 17. (160) 17.
Lateral raise. flexing. (3 k db’s) 14.13.13.
Swiss ball roll ins, crunching down with elbows both ways. 13.12.12.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (30) 10. (22.5) 10. 10. (27.5) 10. (22.5) 10. (20) 10.10. [tonnage 2,325 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (120) 10. (110) 10. 10. (80) flexing 16.14. [tonnage 11,300 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 8 singles. (22.5) 2 singles. (25) 8 singles. (27.5) 6 singles. (30) 4 singles. [ 30 sets]

Fri 17-11-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (55) 10. 10. (65) 10. (70) 10. (60) 10. (55) 10. (50) 10. (35) flexing — 17.14. [tonnage 5,485 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (22.5) 10. (27.5) 10. (25) 10. (22.5) 10. (15) flexing —17.14. [tonnage 2,340 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. 10. (80) 10. (70) 10. (50) flexing — 17.14. [tonnage 8,550 lb.]
Olympic Lift. Weight is waved up and down.
Split C+J. Stick 2.2. (20 k) 6 singles. (25) 6 singles. (30) 6 singles. (35) 4 singles. (37.5) 2 singles. (40) 4 singles. [30 sets]


#58

Mon 20-11-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20. ------- and 60 Rader pulls.

Powered thru these, but i have to make some adjustments. The weight feels so heavy, i’m not going deep enough.
I’m a sort of fast twitch guy, not that i’m fast or athletic, but i can move a big weight for a single, relative to what i can rep with.
So on my breathing sq mondays, what follows is pretty well the pits.
My power JBN, rows, and snatches suffer. Maybe i should try these on both days one week, and presses, lat pulldowns, C+J on both days next week?
And i better halt weight increases on the breathing sq until i can do all the reps in great style.

Horizontal Leg press heels raise. flexing. (150 lbs) 18. (170) ----- target 18, but the cable snapped, and a OOO sign was put on the machine. It’s not my day.
Lateral raise. flexing. (3 k db’s) 14.
Swiss ball roll ins, crunching down with elbows both ways. 13.
Power JBN. (20) 10. (22.5) 10. (25) 10. (30) 10. (22.5) 10. (27.5) 10. [tonnage 1,475 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. [tonnage 5,500 lbs]
Olympic Lift. Weight is waved up and down.
Split snatch. stick 2.2. (20 k) 4 singles. (22.5) 1 single. (25) 2 singles. (27.5) 1 single. (30) 4 singles. [ 14 sets]

All up, a sorry day.

Thurs 23-11-2017

B workout.

Contest Sat week. Time to get my sorry ass into gear. Did feel out singles in both lifts.
My gym is a bad place for a competitive lifter to train. I’m the only one, so there is no feedback or support. The floor is carpet, so i can’t go gung-ho and risk dropping a weight. No safety rack for squats. No spotter if needed.

Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. 10. (70) 10. (60) 10. (55) 10. (50) 10. (35) flexing — 18.15. [tonnage 5,705 k.]
Press. (15 k) 10. (20) 10. (25) 10. (30) 10. (25) 10. (27.5) 10. (25) 10. (22.5) 10. (15) flexing —18.15. [tonnage 2,375 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (100) 10. (80) 10. (50) flexing — 18.15. [tonnage 9,050 lb.]
Olympic Lifts.
Split C+J. Stick 2.2. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1.
Split Snatch. Stick 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.


#59

There isn’t a place you can go to for just the lead up to a competition?

20 rep squats for nearly 2 plates is impressive! Better to have the short term annoyance of halting weight rather than try and push yourself into an injury.


#60

Thank you, my Irishman, for your thoughts and encouragement.

It would be nice to have better facilities. When we were thrown out of the State facility, what, some 3 years ago, i went to all the gyms this side of the city. Nearly all were so crammed with treadmills and exercise bikes and dumbell racks and set weight bars, there was no room or facilities for decent lifting. Crossfit gyms wanted $200 a month. The other lifters went to a strongman competition gym 18 k away, and only open in peak traffic hours. So what i have is it.

Yes, you are right. I must not go heavier until i can do this weight in excellent style. I hurt my back once cutting weight, while in heavy training preparing for a comp. Painful lesson.

Mon 27-11-2017.
Last night was tough. Wife sick and repeatedly throwing up, and me repeatedly cleaning up. But got to get these last 2 workouts in before the comp.

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 21.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 18. (170) 18. (160) 17.
Lateral raise. flexing. (3 k db’s) 14.14.13.
Swiss ball roll ins, crunching down with elbows both ways. 13.13.12.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (30) 10. (25) 10. (27.5) 10. 10. (22.5) 10. (20) 10.10. [tonnage 2,400 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (120) 10. 10. 10. (80) flexing 18.15. [tonnage 11,740 lbs]
Split C+J. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1 (40) 1. (42.5) 1.1. - both rough.
Split snatch. stick - 2.2. (20) 1. (22.5) 1. (25) 1. (27.5) 1. (30)1. (32.5) 1.1.