T Nation

76 Year Old Olympic Lifter


#81

Just got caught up on your log, Im just a young blood at 23 years old, but reading through your training is inspiring. I hope to be setting records 50 years from now. Will be following along, god speed.


#82

Greetings and welcome theonecamko. Being appreciated is my main pleasure in life.
As you are pretty young you can look forward to tremendous gains for a few years, before things settle down. Just be careful not to push so hard that you get a career ending injury. What with the advances in training and nutrition science, you are sure to put my results to shame when you reach my present age.

My legs and i have been in dispute. Back in 6-11-2017, i told them, "When we go up to 97 k in the breathing squat, you have to bend more, so we can go lower."
And they said, "If you want to go lower with 97 k for 20 reps, you are going to do it without us!"
That wasn’t feasible, so there was a stand off til now, when they felt up to managing it.

77 NOW

Mon 19-2-2018.

A workout.

stick warmups.
Breathing Sq. (55 k) 4. (97) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 15.
Lateral raise. flexing. (3 k db’s) 19.19.
Swiss ball roll ins, crunching down with elbows both ways. 19.19.
Power JBN. (20 k) 10. (30) 10. (35) 9.1. (22.5) 10. (27.5) 10. (32.5) 4. (25) 10. [tonnage 1,925 k]
Jerk from rack. (20 k) 2. (30) 2. (35) 2. (27.5) 2. (37.5) 2. (32.5) 2. (27.5) 2.
Rows. (100 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (90) flexing …27. [tonnage 9,730 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2. (30) 2.2.

77 NOW

Thurs 22-2-2018.

B workout.

Stick warmups.
Squat. (45 k) 10. (55) 10. (75) 10. (80) 10. (90) 10. (65) 10. (60) 10. (55) 10. (40) flexing — 20. 20. [tonnage 6,850 k]
Press. (20 k) 10. (25) 10. (35) 9.1. (20) 10. (27.5) 10. 10. 10. (17.5) flexing — 25.25. [tonnage 2,500 k.]
Power clean + 2 jerks. (20 k) 2. (25) 2. (35) 2. (22.5) 2. (37.5) 2. (27.5) 2. (30) 2.
Pulldowns. (70 lb) 10. (80) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. (50) flexing — 24.24.[tonnage 10,700 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.2.2.


#83

Happy Bday mate. Did you get up to anything exciting to celebrate?


#84

Thanks Irishman. Nothing special - just overeating. Glad to see progress on your job hunt.

77 NOW

A workout.

stick warmups.
Paused Breathing Sq. (80 k) 16.------- and 20 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 16.
Lateral raise. flexing. (3 k db’s) 20.19.
Swiss ball roll ins, crunching down with elbows both ways. 20.19.
Power JBN. (20 k) 10. (30) 10. (35) 10. (22.5) 10. (27.5) 10. (32.5) 5. (25) 10. [tonnage 1,765 k]
Jerk from rack. (20 k) 2. (30) 2. (35) 2. (27.5) 2. (37.5) 2. (32.5) 2. (27.5) 2. (35) 2.
Rows. (100 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (90) flexing …28. [tonnage 9,820 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2.2.2.

77 NOW

Thurs 22-2-2018.

B workout.

Stick warmups.
Squat. (45 k) 10. (55) 10. (75) 10. (80) 10. (90) 10. (65) 10. (60) 10. 10. (42.5) flexing — 20. (40) flexing — 20. [tonnage 6,750 k]
Press. (20 k) 10. (25) 10. (35) 10. (20) 10. (27.5) 10. 10. 10. (17.5) flexing — 25.25. [tonnage 2,500 k.]
Power clean + 2 jerks. (20 k) 2. (25) 2. (35) 2. (22.5) 2. (37.5) 2. (27.5) 2. (37.5) 2.2.
Pulldowns. (80 lb) 10. 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. (50) flexing — 25.24. [tonnage 10,850 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (30) 2.


#85

77 NOW

Mon 4-3-2018.

A workout.

stick warmups.
Breathing Sq. (55 k) 6. (98) 20 ------- and 60 Rader pulls.
Horizontal Leg press heels raise. flexing. (160 lbs) 20. (180) 17.
Lateral raise. flexing. (3 k db’s) 20.20.
Swiss ball roll ins, crunching down with elbows both ways. 20.20.
Power JBN. (20 k) 10. (30) 10. (37.5) 5.3. (22.5) 10. (27.5) 10. (32.5) 6. (25) 10. [tonnage 1,745 k]
Jerk from rack. (20 k) 2. (30) 2. (37.5) 2. (27.5) 2. (40) 2. (32.5) 2. (35) 2.
Rows. (100 lbs) 10. (110) 10. (120) 10. (130) 10. (140) 10. (130) 10. (90) flexing …29. [tonnage 9,910 lbs]
Snatch, doubles - alternating split and squat. stick - 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (30) 2.

Thurs 8-3-2018.

B workout.

Stick warmups.
Squat. (45 k) 10. (55) 10. (75) 10. (80) 10. (90) 10. (65) 10. 10. (60) 10. (42.5) flexing — 20. 20.[tonnage 7,050 k]
Press. (20 k) 10. (25) 10. (37.5) 5. 3. (22.5) 10. (27.5) 10. 10. 10. (22) flexing — 22.22. [tonnage 2,768 k.]
Power clean + 2 jerks. (20 k) 2. (25) 2. (37.5) 2. (22.5) 2. (27.5) 2. (40) 1. (30) 2.2.
Pulldowns. (80 lb) 10. (90) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. 10. (50) flexing — 30.30. [tonnage 11,500 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. 2. 2.


#86

mon 12-3-2018.

gym closed for public holiday …

so, i don’t get to do my breathing squats

sob

How sad, too bad, never mind.

so did a bit at home with my 25 lb bar and 16.6 lb dumbell.

split snatch (25 lb) 5x5.
split C+J (25) 5 sets of 3.
OA curls (16.6) 10.
Concentration curls (16.6) 10.
Tricep extensions (16.6) 10.
Lying cross body tricep extensions (16.6) 10.
Swiss ball crunch. 3x10.
SLHR. (16.6) 3x10.

77 NOW

Thurs 15-3-2018.

B workout.

Stick warmups.
Squat. (45 k) 10. (55) 10. (75) 10. (80) 10. (90) 10. (70) 10. (65) 10. (60) 10. (45) flexing — 20. (42.5) - 20.[tonnage 7,150 k]
Press. (20 k) 10. (25) 10. (37.5) 5. 4. (22.5) 10. (27.5) 10. 10. 10. (22) flexing — 23.23. [tonnage 2,849 k.]
Power clean + 2 jerks. (20 k) 2. (25) 2. (37.5) 2. (40) 2. (22.5) 2. (27.5) 2. (30) 2.
Pulldowns. (80 lb) 10. (90) 10. (100) 10. (110) 10. (120) 10. (130) 10. (110) 10. (60) flexing — 25.25. [tonnage 11,600 lb.]
Snatch - 1 split, 1 squat - stick 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. 2. 2.

Well, this ends a 6 month block of light, high rep, high set training. i feel that such interludes are needed to prevent injuries caused by unbroken pushes for PR’s.
Now, i will be going low rep, low set, heavy training for 6 months. But as usual will not be getting the luxury of long rests between sets, as my sport only gives a maximum of one to two minutes between attempts.


#87

77 NOW

Mon 19-3-2018.

Start of going heavy program. Feeling my way into the exercises.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 1. (80) 17.
Clean and presses. Volume. (20 k) 5. (25) 5. (30) 5. (35) 5.
Press on back [BP stuffed my shoulder back in the day, so feeling into this to see how it goes]
(20 k) 5. (25) 5. (30) 5. (35) 5.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (20) 1.1.1.
Split C+J. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

Rowing intervals. 30 seconds x 5.

and flexing …
Single leg heels raise. (10 k) 10. 10. 10.
Incline face down lateral raise (3 k’s) 10.10.10.
Concentration curl (8 k) 10.10.10.
Ab Crunch on swiss ball. 10.10.10.

Mon 22-3-2018.

Second of my little bunch of whole body routines i will be cycling thru.

Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 5. (100) 5.
Stationary J.B.N. (20 k) 5. (30) 5.5.5.
Olympic deadlift. (60 k) 5. thumbless. (80) 5. thumbless. (90) 5. normal grip.

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

Rowing intervals. 30 sec x 5.

Flexing …
Barbell freestanding heels raise. (75 k) 10. (90) 10. (95) 10.
Incline face down lateral raise. (3 k’s) 11.10.10.
Zottman curls. (8 k) 10.10.10.
Cable crunch. (100 lb) 10. (110) 10. (120) 10.


#88

77 NOW

Mon 26-3-2018.
Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (99) 20. … and 60 Rader pulls.
Press. (intensity) (20 k) 5. (27.5) 3. (35) 2. (37.5) 3.3.3.
Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3.3.

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.
Split Snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

Rowing intervals. 30 sec x 5.

Flexing …
SLHR. (10 k) 10. (12) 11. (10) 12.
Incline face down lateral raise. (3 k’s) 11.11.10.
Concentration curl. (8 k) 11. (10) 10 (8) 10.
Swiss ball crunch. 11.10.10.

Thurs 29-3-2018

Squat (Intensity) (55 k) 5. (75) 3. (95) 2. (100) 5. (105) 3. (110) 1.
Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (32.5) 5. (35) 5.
Clean Pulls. (40 k) 5. (45) 5. (50) 5. (55) 5. (60) 5.

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (40) 1.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

Rowing intervals. 30 sec x 5.
flexing …
Barbell freestanding heels raise. (95 k) 10. (100) 10. (105) 10.
Incline face down lateral raise. (3 k’s) 11.11.11.
Zottman curls. (8 k) each arm. 10. (10 k) 10. (8) 10.
Cable crunch. (100 lb) 10. (120) 10. (130) 10.


#89

77 NOW

Tues 3-4-2018.

Stick warmups.
Olympic Deadlift. (70 k) 5. thumbless. (80 k) 5. thumbless. (92.5) 5. normal grip. (100) 2. hook grip.
Clean and presses. Volume. (20 k) 5. (30) 5. (35) 5. (37.5) 5.
Press on Back. Volume. (30 k) 5.5. (35) 5. (40) 5.

Rowing intervals. 30 secs x 2. [rowing machines constantly in use]

Split C+J. stick -1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. - The first 3 exercises tied up my bar so long i didn’t have time for more.
split Snatch. stick -1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

flex exercises.
SLHR. (10 k) 12. (12) 12.12.
Incline face down lateral raise (3 k’s) 12.11.11.
Ball crunch. 11.11.10.
Concentration curl. (8 k) 12. (10) 10. (8) 11.

Thurs 5-4-2018.
Stick warmups.
Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 5. (102.5) 5.

OK, got to face a looming problem. When i go heavy on the squats, increasing the weight all the time, i will eventually get pinned by the weight on the bar.
There are no safety stands here. You take the bar off the rack, step back on the carpet floor, & go for it.
The kind, sweet people in my little gym are not up to spotting heavy squats.
I have the skill, if pinned, to dump the bar backwards, but that would totally terrify those around, and management.
They might decide to ban me.
So what can i do? Should i keep the weights down to what i can easily manage? Doesn’t seem much point in that in a heavy cycle.

Power Clean. (35 k) 2. (37.5) 2. (40) 2. (42.5) 2. (45) 2.2.
Jerk from Rack. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5). 3 (35) 3.

Dead hang split cleans. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1.
dead hang split snatches. stick - 1.1. (20 k) 1. (22.5) 1.1. (25) 1.

Rowing intervals. 30 sec x 5.

flexing …
Barbell heels raise. (90 k) 11. (95) 10. (102.5) 10.
Face down incline lateral raise. (3 k’s) 12.12.11.
Zottman curls. (8 k’s) 11. (10’s) 10.10.
cable Crunch. (100 lb) 10. (120) 10. (140) 10.


#90

Has the gym got step up boxes? You could try to set them up as safeties under your plates. Failing that, you could slap together a couple plywood boxes.


#91

What Irish says.
Or ask/tell the nice people and management that you are going a bit heavy, and if you fail, you’ll drop the bar.
Telling that you know what you do, and there’s nothing to worry about.
If they say no, well that’s it. But they might be a bit impressed and saying go ahead boss.


#92

“Has the gym got step up boxes? You could try to set them up as safeties under your plates. Failing that, you could slap together a couple plywood boxes.” Irishman92.
“Or ask/tell the nice people and management that you are going a bit heavy, and if you fail, you’ll drop the bar.” mortdk

Thank you for your suggestions, Gentlemen. They have a few low level step up boxes, but not enough for safety stands. Just experimenting at the moment. Space is at a premium.

77 NOW

Mon 9-4-2018.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 18.
Clean and presses. (Intensity.) (30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1.
Press on back (30 k) 5. (35) 5. (40) 5. (42.5) 5.

Split C+J. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1

Rowing intervals. 30 seconds x 5.

and flexing …
Single leg heels raise. (10 k) 13. (12) 13. 12.
Incline face down lateral raise (3 k’s) 12.12.11.
Concentration curl (8 k) 12. (10) 10.9.
Ab Crunch on swiss ball. 11.11.11.

Thurs 12-4-2018.

Squat (Intensity) No safety facilities, so i played with some bottom-up front squats. (40 k) 1. (50) 1. (60) 1. May be a goer. Hits the quads, & DL the back.
Stationary J.B.N. (Intensity) (30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1.
Olympic deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (100) 4. hook grip.

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1.

Rowing intervals. 30 sec x 5.

flexing …
Barbell freestanding heels raise. (90 k) 10. (95) 10. (100) 10.
Incline face down lateral raise. (3 k’s) 12.12.12.
Zottman curls. (8 k) 11. (10) 11.10.
Cable crunch. ----- been reading about Roll Outs being the best ever ab exercise, so i tried a couple of sets at the end of my Mon session. My abs are still too sore to do anything.


#93

awesome! great log and fantastic results. i shall try and be as fit when and if i reach 76.


#94

“i shall try and be as fit when and if i reach 76.” bonoboschimp

You assuredly will be. Every year goes faster, & with gentle application to your physical culture, you will amaze everyone.

77 NOW

Thurs 19-4-2018

Stick warmups
Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 5. (105) 5.
Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (37.5) 5.
Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (62.5) 3.

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Rowing intervals. 30 sec x 5.

flexing …
SLHR. (12 k) 14.14.13.
Incline face down lateral raise. (3 k’s) 13.13.12.
Zottman curls. (10 k) each arm. 11.10.9.
Rollouts. 6.5.4.


#95

77NOW

Mon 16-4-2018.
Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (100) 20. … and 60 Rader pulls.

i have discovered a new mathematical equation
breathing squats = nothing good for the rest of the workout.

Press. (volume) (20 k) 5. (30) 5. (35) 5.5.
Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) [F.F.F.]

Split C+J. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
Split Snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Rowing intervals. 30 sec x 1. yes, 1.

Flexing …
SLHR. (12 k) 14.13.13.
Incline face down lateral raise. (3 k’s) 13.12.12.
Concentration curl. (8 k) 12. (10) 10.10.
Rollouts. 5.5.


#96

@Irishman92 Hey Irish now you have to at least do 80 for the 20 repper this weekend.

I hear you man, those high rep squats beats the shit out of you.

But 20 reps with 100 kg !!! that’s pretty amazing 76 - now 77.

You are really inspiring - Well done Mate.


#97

Yes really is impressive!

Can I have you spotting me and taking 10kg off the weight while screaming “it’s all you Irish!” ? Haha


#98

yeah I’ll take the morning flight be there in a minute :slight_smile:


#99

Thank you Mort and Irish for your kind words. But my results on a long career with my favourite exercise are pretty poor.
Many hundreds of trainees have reached 300 lbs on the breathing squat, but my best was 241 lb.
At the moment i am doing a l-o-n-g program of moderate effort 20’s. I started with a weight that i could do in good style without undue suffering, & only gently increase weight when i am good & ready.

I do not recommend this for young fellows, who would get better results from drastic effort & a lot of food. Maybe 2 or 3 bashes at it in a year with a lot of R&R with other programs in between.
I actively restrict any weight gain by diet, & that reduces gainz.


#100

I like how you play your card like it’s not something special.
Compared to somebody who lifts or train regularly, 2 plates is not that much weight, but for 20 reps, not that many do it.