T Nation

76 Year Old Olympic Lifter


#61

Last chance tune up.
Comp is to be at a crossfit gym that i have never heard of, in a small street in the middle of the city. Will have to get up early, drive as close as i can, then take a tram to near the place.

Thurs 30-11-2107.
Stick warmups.
Split snatch. Stick - 2.2. (20 k) 1.1. (22.5) 1. (25) 1. (27.5) 1. (30 ) 1. (32.5) 1.1.
Split C+J. Stick - 1.1. (20) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1. (45) 1 - rough.

Lifts went well. I think some of my problems with snatches being ruled out, is that referees nowadays don’t see split snatches, which are a pull followed by a push down into a deep split. They see it as a pressout, but if it is done fast it ought to be passed. Ah,well. Let’s see what happens.


#62

Sat 2-12-2017.
Early morning trip to contest gym. Very surprised. Although it is in a narrow city street, it is huge - an ex warehouse, with a large parking area. i could have driven.
Lots of crossfitters doing crossfitting.
Alongside where the contest platform was set up, there was a team of 15 or so nubile young women. To music, they were pulling themselves up to the rafters, hand over hand up silken ribbon stuff, all at the same time. Then wrapping it around themselves in various ways, they slithered, twisting, turning, down towards the floor, displaying themselves in artistic posing, until they were near the ground, and then shinnying up again to repeat. This went on for most of the contest.
It was only because of being in terror of my life, that i could concentrate while on the platform.
When they were done, they went over to chinning bars and did muscle ups, and hanging leg raises, where they lifted straight legs all the way up to touch the bar.

Ah, yes. The contest.

Weighed in at 83.16 k.
Kept the weights down after having all 6 lifts ruled out last contest.
Snatch. 30-31-32 k. All passed, all state masters records, 75-79 year group.
The computer recording lass told me she was terrified watching my lifts. That’s how rare split lifting is nowadays.
Clean and Jerk. 40, passed. 41, missed it. 41, repeated, 3 whites. So that was 2 more state records, and 2 total records - 72 and 73.
There were 13 lifters, and a total of 20 missed or ruled out lifts.
A master told me he does jerks from racks, up to 10 k more than he can clean, so he will have more confidence on the platform. Well, i better work on this. My jerk sucks so badly, that i can power clean considerably more than i can jerk.

Mon 4-12-2017.

A workout.

A take away lesson from recent training is that on my heavy breathing sq day, i am so battered after it, that my training suffers badly, so i am going to reduce the volume by one third on this day.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20. ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 18. (170) 18.
Lateral raise. flexing. (3 k db’s) 15.14.
Swiss ball roll ins, crunching down with elbows both ways. 13.13.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (30) 10.(25) 10. (27.5) 10. 10. [tonnage 1,775 k]
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. 10. (120) 10. [tonnage 8,000 lbs]
Split snatch, then second rep squat snatch. stick 2. (20 k) 2. (22.5) 2 (25) 2.2.2.2.
Jerk from rack. (20 k) 2.2. (22.5) 2. (25) 2. (30) 2. (32.5) 2.2.2.

Thurs 7-12-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (60) 10. (55) 10. (65) 10. (50) 10. (35) flexing — 19.16. [tonnage 5,875 k.]
Press. (15 k) 10. (20) 10. (25) 10. (32.5) 10. (25) 10. (27.5) 10. (25) 10. (22.5) 10. (15) flexing —19.16. [tonnage 2,450 k.]
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (100) 10. (90) 10. (50) flexing — 19.16. [tonnage 9,250 lb.]
Snatch [1 split snatch, followed by 1 sq snatch] - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2.2. (25) 2.2.
C+J. [Power clean + 2 jerks] - stick 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2.2. (30) 2.2.2.


#63

Smashed it! Well done 76. Now just to get a bit older and a bit stronger and break the records in the 80+ group :smile:

I’m surprised those nubile young ladies helped your concentration and didn’t hinder it!


#64

Greetings Irishman. A bit stronger is certainly plan A.
Focus on the platform is a given. There is something about the chance of breaking your blooming neck that enhances concentration. I guess you find that in a Muay Thai competition.

Mon 11-12-2017.

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 22.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 19. (170) 18. (160) 18.
Lateral raise. flexing. (3 k db’s) 15.14.14.
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) 10.10.10. [tonnage 2,150 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (25) 2. (27.5) 2.2.2.2.
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. 10. (120) 10. 10. [tonnage 9,200 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (20) 2.2.2.2.2.

Thurs 14-12-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (65) 10. (55) 10. (65) 10. (50) 10. (35) flexing — 20.17. [tonnage 5,945 k.]
Press. (15 k) 10. (20) 10. (27.5) 10. (32.5) 10. (25) 10. (27.5) 10. (25) 10. (22.5) 10. (15) flexing — 20.17. [tonnage 2,505 k.]
Power clean + 2 jerks. stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (110) 10. (90) 10. (50) flexing — 20.17. [tonnage 9,450 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (20) 2.2.2.


#65

Mon 18-12-2017.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 19. (170) 18.
Lateral raise. flexing. (3 k db’s) 16.15.
Swiss ball roll ins, crunching down with elbows both ways. 14.14.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (32.5) 10. (25) 10. (27.5) 10. [tonnage 1,800 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2.2.2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. 10. 10. [tonnage 8,100 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2.2.2.2. (22.5) 2. (25) 2.2.

Thurs 21-12-2017

B workout.
Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (80) 10. (60) 10. (50) 10. (65) 10. (35) flexing — 20.18. [tonnage 6,180 k.]
Press. (15 k) 10. (20) 10. (27.5) 10. (32.5) 10. (25) 10. (30) 10. (25) 10. (22.5) 10. (15) flexing — 20.18. [tonnage 2,540 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2.2.2. (30) 2.2.2. (32.5) 2. (35) 2. (37.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (110) 10. (100) 10. (50) flexing — 20.18. [tonnage 9,600 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2.2.2.(22.5) 2. (25) 2. (27.5) 2. (20) 2.2.2.


#66

Merry Christmas!


#67

Thank you Duke. May you have unparalleled success next year.

gym closed for Christmas. Did a bit at home. Dumbells 10-16.6 lb.

Mon 25-12-2017.
one arm curl - 10.
lying triceps - 10.
abdominal isolations - retractions 25. central isolations 25. left hand side isolations 25. right hand side isolations 25.
roll left to right 25. roll right to left 25.
pushups.
SLHR.
Swiss ball crunch.
Snatches and C+J’s with broom handle.
Balance exercises.

Thurs 28-12-2017.
concentration curl - 10.
one arm triceps extention - 10.
abdominal isolations - retractions 25. central isolations 25. left hand side isolations 25. right hand side isolations 25.
roll left to right 25. roll right to left 25.
pushups. 5 sets.
SLHR.
Swiss ball crunch.
Snatches and C+J’s with broom handle.
Balance exercises.


#68

Mon 1-1-2018.
Another at home workout. Gym opens tomorrow, but i have a dental appointment, and with other stuff going on, won’t get back til thurs.

one arm curl, 16 lb, flexing - 10.
lying one arm triceps, 16 lb, flexing - 10.
abdominal isolations - retractions 25. central isolations 25. left hand side isolations 25. right hand side isolations 25. roll left to right 25. roll right to left 25.
pushups. 6 sets
SLHR, flexing.
Swiss ball crunch, flexing.
Snatches and C+J’s with broom handle.
Balance exercises.
Original Yang lu Chan Taiji form.
2 Qi disruption forms.

On thurs i am due to do 23 reps with 75 k paused breathing squats, after 2 weeks away from the gym. Expect i will make them because i’m a mean ornery pig stealer and a low down skunk, but i am not looking forward to the aftermath …

Thurs 4-1-2018

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 23.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (150 lbs) 20. (170) 18.
Lateral raise. flexing. (3 k db’s) 16.15.
Swiss ball roll ins, crunching down with elbows both ways. 14.14.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (32.5) 10. (25) 10. [tonnage 2,100 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2. (25) 2.
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. 10. [tonnage 6,800 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2.2. (22.5) 2.2. (25) 2.2. (27.5) 2.2.

Break in workout went well. After lunch i had a 45 min nap. When i laid down, i was fine. When i got up, i had sore legs.

Thinking maybe i should limit my workout to 2 hours. My wife gets tired of waiting for me, and i can probably do the job with heavier weights and less sets.


#69

Mon 8-1-2018.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (170) 19.
Lateral raise. flexing. (3 k db’s) 17.15.
Swiss ball roll ins, crunching down with elbows both ways. 15.14.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (35) 5.3. (27.5) 10. [tonnage 1,795 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Rows. (90 lbs) 10. (100) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. [tonnage 8,200 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.

Cut workout time to less than 2 hours, as with the increasing weights it was taking more and more time - needed more rest between the heavier sets. So i guess there will not be 10x10’s, especially on breathing squat days.

Thurs 11-1-2018.

Pretty hot at times this week, up to 41 degrees. Nothing for it but to walk 500 m to the beach, which must be one of the all time best - white soft sands, gentle swells, moderate tides. Lovely.

Short, light workout this morning, as i had to get off to the state university, where i am participating in a study - “Accelerometer thresholds in activities of daily living in older adults”.
Why am i participating?
[1] They invited me.
[2] They crossed my palm with silver.

B workout.
Stick warmups.
Squat. (35 k) 10. (45) 10. (55) 10. 10. (65) 10. 10. (70) 10. [tonnage 3,900 k]
Press. (15 k) 10. (20) 10. (25) 10.10.10. (30) 10. (15) flexing — 20. [tonnage 1,700 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.
Pulldowns. (60 lb) 10. (70) 10. (80) 10. (90) 10. (100) 10. (110) 10. [tonnage 5,100 lb]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2.2. (22.5) 2. (25) 2.


#70

They what?

If you have the inclination, do you mind explaining this some more?

So jealous! I just come home from a week up at the beach over new years. I’m having withdrawal symptoms!


#71

Greetings my Irishman.

“Crossed my palm with silver” is a reference to gypsy fortune tellers who would ask this before revealing your future - gave me a worthwhile donation.

“Accelerometer thresholds in activities of daily living in older adults”. Don’t speak Geek, but what it came down to was wearing a sort of full face mask with a pipe to a air collection device carried on your back, while you did mild everyday tasks - sweeping, gardening, washing and wiping dishes, carrying groceries, walking easily, and then briskly. 4 minute sessions, with 3 wrist computer devices radio connected to a master computer, and a heart monitor.
Got to wear those 3 wrist units for a week. They took blood pressure, heart rate, and everything you could think of.

yeah. we are the lucky country. you couldn’t pay me to live anywhere else.
keep well.


#72

Ah sounds good. Thanks 76, stay safe mate.


#73

Hello 76
Just want to pay my respect. Have been skimming your log.
Quite impressive. thumps up.
53 myself hoping to be as fit as you in 20 some years.
I’ve read somewhere people saving the 20 rep squats to the end of the workout, because the beat the C*** out of you.
I’ll be following along… cheering when the contest comes :slight_smile:


#74

“Thanks 76, stay safe mate.” Thanks Irishman. Appreciate you reading my stuff and commenting.
I see you are a banana bender with typical animosity to AFL. That’s ok, i played rugby union at school, because i thought it was more efficient to run thru an opponent, than around them.
Seriously though, i didn’t let my son play either code as they are a passport to serious injuries, affecting one in later life.

Greetings mortdk.
So stoked by your praise. Thank you. Luv it.
Nice to see someone who knows what’s what with breathing squats.
Started doing them in 1958, & thru my on and off training career, have done more breathing squats than of the total of all other leg training.
As you say, doing them the last thing in the workout is really very smart, as you are then done and dusted. Most of the time this is what i have done.
The last few years though, during which i have done them once a week without interruption, i have been keeping the exertion level even and manageable, instead of increasing the weight every time in the usual manner (dread and horror). So any increase in weight is only after getting the squats done in excellent style.
So with this reduced trauma, it is no problem doing them first up, before some athlete grabs the squat rack.

Mon 15-1-2018

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 24.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (170) 20.
Lateral raise. flexing. (3 k db’s) 17.16.
Swiss ball roll ins, crunching down with elbows both ways. 15.15.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (35) 6. 4. (27.5) 10. [tonnage 1,875 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Rows. (90 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (110) 10. [tonnage 8,300 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2.2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.

Thurs 18-1-2018.

A final shortened workout, as i need to make another trip to the state university to finalize the study. Another 41 degrees day - should be an experience with the acres and acres of tar and cement.

B workout.

Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (80) 10. (70) 10. (35) flexing — 20.20. [tonnage 5,200 k]
Press. (15 k) 10. (20) 10. (27.5) 10. (30) 10. (35) 5.3. (15) flexing — 20.20. [tonnage 1,805 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2.2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (130) 10 rough. (50) flexing — 20.20.[tonnage 8,840 lb]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.2.


#75

Mon 22-1-2018.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 11.
Lateral raise. flexing. (3 k db’s) 17.17.
Swiss ball roll ins, crunching down with elbows both ways. 16.15.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (35) 5.4. [tonnage 1,565 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (35) 2.2. (40) 1.
Rows. (90 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (110) 10. (80) 30. [tonnage 10,700 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.

Thurs 18-1-2018.

B workout.

Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (80) 10. (85) 10. (50) 10. (55) 10. (37.5) flexing — 20. (35) flexing —20. [tonnage 6,450 k]
Press. (15 k) 10. (20) 10. (27.5) 10. (30) 10. (35) 6.4. (27.5) 10. (25) 10. (15) flexing — 20.20. [tonnage 2,400 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (35) 2. (40) 2 power jerks. (32.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. (50) flexing — 20.20.[tonnage 10,000 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.2.


#76

Mon 29-1-2018

A workout.

stick warmups.
Paused Breathing Sq. (75 k) 25.------- and 20 Rader pulls. Next time 80 k for 15.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 12.
Lateral raise. flexing. (3 k db’s) 18.17.
Swiss ball roll ins, crunching down with elbows both ways. 16.16.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (35) 6. 4. (27.5) 2. [tonnage 1,665 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2 push press. (40) 2 push press.
Rows. (90 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (80) 30. flexing. [tonnage 9,600 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.

I’ll be 77 this month [giggles…]

Thurs 1-2-2018.

B workout.

Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (80) 10. (85) 10. (55) 10. 10. (37.5) flexing — 20. (35) flexing —20. [tonnage 6,500 k]
Press. (17.5 k) 10. (20) 10. (27.5) 10. (30) 10. (35) 7.3. (27.5) 10. (25) 10. (17.5) flexing — 20.20. [tonnage 2,525 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (90) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. (50) flexing — 22.22.[tonnage 10,200 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.


#77

Time to change your username :wink:


#78

Happy birthday old timer


#79

"Time to change your username "
Don’t think so, Irishman. Easier to just put up a flag. Thanks for following my baby steps.

"Happy birthday old timer"
Thanks Mort. It has been easy to get to this age. I just kept breathing.

Mon 5-2-2018.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (96) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 13.
Lateral raise. flexing. (3 k db’s) 18.18.
Swiss ball roll ins, crunching down with elbows both ways. 17.16.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (27.5) 10. (30) 10. (35) 7.3. (32.5) 3. [tonnage 1,925 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (35) 2.2. (37.5) 2.
Rows. (100 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (80) flexing …30. [tonnage 9,700 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.

Thurs 8-2-2018.

B workout.

Stick warmups.
Squat. (35 k) 10. (55) 10. (65) 10. (75) 10. (85) 10. (80) 10. (60) 10. (55) 10. (37.5) flexing — 20. 20. [tonnage 6,600 k]
Press. (17.5 k) 10. (20) 10. (25) 10. (35) 7.3. (30) 10. (27.5) 10. 10. (17.5) flexing — 23.23. [tonnage 2,630 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2. (37.5) 2.
Pulldowns. (60 lb) 10. (80) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. (100) 10.(50) flexing — 22.22.[tonnage 10,300 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.


#80

Mon 12-2-2018

A workout.

stick warmups.
Paused Breathing Sq. (80 k) 15.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 14.
Lateral raise. flexing. (3 k db’s) 19.18.
Swiss ball roll ins, crunching down with elbows both ways. 19.18.
Power JBN. (20 k) 10. (22.5) 10. (25) 10. (35) 8. 2. (27.5) 10. (32.5) 5. (30) 5. [tonnage 1,613 k]
Jerk from rack. (20 k) 2. (22.5) 2. (25) 2. (35) 2. (27.5) 2. (30) 2. (32.5) 2. (37.5) 2.
Rows. (100 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (90) 27. flexing. [tonnage 8,730 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.

Thurs 15-2-2018.

B workout.

Stick warmups.
Squat. (35 k) 10. (55) 10. (75) 10. (80) 10. (90) 10. (65) 10. (60) 10. (55) 10. (40) flexing — 20. (37.5) flexing —20. [tonnage 6,700 k]
Press. (17.5 k) 10. (25) 10. (35) 8.2. (20) 10. (27.5) 10. 10. 10. (17.5) flexing — 24.24. [tonnage 2,640 k.]
Power clean + 2 jerks. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.2.
Pulldowns. (70 lb) 10. (80) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. (100) 10. (50) flexing — 23.23.[tonnage 10,500 lb.]
The lat machine was like a railway station this morning, and the waiting for a turn slowed me down.
Thank goodness no one wants to do squats.
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.2.