T Nation

76 Year Old Olympic Lifter


#101

" for 20 reps, not that many do it."
i wonder if those that don’t are smarter than me.
but thanks mort. that was kind.

77NOW

Mon 23-4-2018.

Stick warmups.
Olympic Deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (100) 5. hook grip.
Clean and presses. (Intensity.) (30) 5. (35) 5. (40) 1. (45) F.F. … BLUG! That was not part of the Grand Plan. If that happens again, i will have to give up my place in the front line and go back with the women and children.
Press on Back. (Intensity) (30 k) 5. (40) 5. (45) 5.

Rowing intervals. 30 secs x 4. [rowing machines constantly in use, squeezing in when i could]

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.

flex exercises.
SLHR. (12 k) 14.14.14.
Incline face down lateral raise (3 k’s) 13.13.13.
Concentration curl. (8 k) 12. (10) 11. 10.
Kneeling rollouts. 6.5.5.

Thurs 19-4-2018

Stick warmups
Squat (Intensity) Bottom up front sq from below parallel. (20 k) 1. (30) 1. (40) 1. (50) 1. (55) 1. (60) 1.
Power Clean. (35 k) 2. (40) 2. (42.5) 2. (45) 2. (47.5) 2.
Jerk from Rack. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5). 3 (35) 3. (37.5) 3.

Dead hang split cleans. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1.
Split snatches. 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. (12 k) 15.14.14.
Face down incline lateral raise. (3 k’s) 14.13.13.
Zottman curls. (10 k’s) 11.10.10.
Ab rollouts. 6.5.5.


#102

77 NOW

Mon 30-4-2018.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 1. (80) 18.
Clean and presses. Volume. (20 k) 5. (30) 5. (35) 5.5.5.
Press on back (30) 5. (40) 5. (45) 5.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1.1.1.
Split C+J. (stick) 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1.

Rowing intervals. 30 seconds x 5.

and flexing …
Single leg heels raise. (12 k) 15. 15. 14.
Incline face down lateral raise (3 k’s) 14.14.13.
Concentration curl (8 k) 13. (10) 11.10.
Ab Roller. 6.6.6.

Thurs 3-5-2018.

Squat (Volume) (55 k) 5. (75) 3. (85) 2. (90) 5. (95) 5. (100) 5.
Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 3. (40) 1. (42.5) 1. (45) F.
Olympic deadlift. (80 k) 5. thumbless. (92.5) 5. normal grip. (102.5) [1+F.] disappointing. straps.
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 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 …
Single leg heels raise. (12 k) 15. 15. 15.
Incline face down lateral raise. (3 k’s) 14.14.14.
Zottman curls. (10 k) 11.11.10.
Ab roller. 7.6.6.


#103

77NOW

Mon 7-5-2018.

Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (101) 20. … and 60 Rader pulls.
Press. (intensity) (30 k) 5. (35) 3. (37.5) 1. (40) 1. (45) F. — just. Maybe would have made it if i did the presses before the breathing squats. But that might not be good, either. (42.5) 1.

Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.
Split C+J. stick - 1.1. (20 k) 1. (27.5) 1. (30) 1.

Rowing intervals. 30 sec x none ----- energy crisis.

Flexing …
SLHR. (14 k) 8. (12) 15.
Concentration curl. (8 k) 13. (10) 14.
Incline face down lateral raise. (3 k’s) 15.14.
Ab roller. 7.7. …workout ended in a whimper, and not a roar. i think the breathing squats dun me in.

Thurs 10-5-2018

Stick warmups
Bottom up Front Squats. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (45) 1. (50) 1. (55) 1.
Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (40) 5. (37.5) 5.
Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (65) 3. (70) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 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 …
SLHR. (14 k) 9. (12) 15.15.
Incline face down lateral raise. (3 k’s) 15.15.14.
Zottman curls. (10 k) each arm. 11.11.11.
Rollouts. 7.7.7.

Now signing off for about a month, as we are going on a holiday to Spain, Portugal, France, Channel Islands, and the South of England.
To those kind enough to read my stuff, i wish you good training. Remember the body needs good rest, and only a gradual increase in intensity, while training in good style. Injuries suck!


#104

Thats crazy man, good stuff.

Enjoy your holiday! sounds like a great adventure


#105

Thanks theonecamko. The breathing squat is not a wonder. I have very gradually built up the weight over a long time. This is quite feasible when you are working the exercise at a not-limit weight and take your time about adding weight to the bar. Oldies are very patient.

And yes, very much looking forward to the super luxury - business class flights, and indulgent catering on tour.


#106

Oh wow I am unbelievably jealous with that holiday itinerary! Have fun and be safe. Europe is full of predators aiming at tourists, so enjoy yourself but be aware.

I do hope you come back to logging, it’s a pleasure to read.


#107

And i take pleasure in reading your posts. Yes, well aware of what goes on in Europe. We have belly belts for money that go under your clothes. And “I’ll be back”. No way can i cease training, which is a main pleasure in my life, & how i define myself as athlete & warrior.


#108

I love your lifting mate, very impressive :slight_smile:
Enjoy Europe, it’s not as bad as they say.
Looking forward to have you back :slight_smile:


#109

Thank you theonecamko, Irishman, and mortdk for your good wishes.

Was a great time, & am posting pics on facebook.

Mon 11-6-2018.
First scheduled WO after getting back, and,
Gym closed - public holiday -Queen’s birthday.
Damn! Don’t need this with State Championships 4 weeks away.

Had a little session at home - one arm presses and curls, SLHR, pressups, 4 broomstick snatches, 4 C+J.

Then, that night, woken by cramps in both thighs. Boy, i must be out of shape.
i had been planning to do my 40 set WO, with lighter break in weights. Just as well i couldn’t.

The holiday gourmet over-eating took a toll. i came back 2.7 k (6 lb) heavier. First day back i dropped .6 k, second day another .3, today it’s .3 more. So i am getting there.

Thurs 14-06-2018.
Easing in really slowly. Don’t want a repeat of Monday.

Stick stretches.
Olympic D.L. (45 k) 5. (65) 5. (75) 5.
Clean & presses. (20 k) 5. (25) 5. (30) 5.
Press on back. (35 k) 8.

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

SLHR (14 k) 8.
Incline face down lateral raise. (3 k’s) 15.15.
conc curl (8 k) 10.
ab roller. 8.

and that was it. big plans for Monday.


#110

Mon 18-6-2018.
77 NOW
Stick warmups.
Squat (Volume) (55 k) 5. (75) 3. (85) 1. (90) 5. (95) 5. (100) 5.
Power Clean. (35 k) 2. (40) 2. (42.5) 2. (45) 2. (47.5) 2 - rough.
Jerk from Rack. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5). 3

split C+J. stick -1.1.
split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1.

Rowing intervals. -none- Not ready for them yet.
flexing…
SLHR. (14 k) 9. (12) 15.15.
Face down incline lateral raise. (3 k’s) 15.15.15.
ab roller. 8.7.

Thurs 21-6-2018.

stick warmups.
Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 20.
20 rader pulls.
Clean and presses. Intensity. (30 k) 5. (35) 3. (37.5) 1. (40) 1. (42.5) 1. (45) F.
Press on back (30 k) 5. (40) 5. (47.5) 4.

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

Rowing intervals - none.

flexing.
Single leg heels raise. (14 k) 9.8. (12) 15.
Incline face down lateral raise (3 k’s) 16.15.15.
Concentration curl (8 k) 14. (10) 12.10.
Ab roller. 8.7.7.