76 Year Old Olympic Lifter

Training Logs
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.

2 Likes
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.

3 Likes
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!

2 Likes
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.

1 Like
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.

2 Likes
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.

2 Likes
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.

4 Likes
111

Mon 25-6-2018.
77 NOW

Stick warmups.

Calves began cramping. They hampered D.L’s. and O.L’s. Wasn’t game to do any SLHR’s, because if they froze up, that would be the end of the WO. Will do some at home, later.

Olympic deadlift. (65 k) 5. (80) 5. thumbless. (90) 5. normal grip. (102.5) 2. hook grip.
Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 5. (40) 5. (45) F.

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 [none ---- again]

flexing …
SLHR. (14k) —cancelled due to non participation by calves.
Incline face down lateral raise. (3 k’s) 16.16.15.
Zottman curls. (10 k) each arm. 12.11.11.
Rollouts. 8.8.7.

Thurs 28-6-2018.

Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (101) 20. … and 84 Rader pulls.
Press. (Volume) (20 k) 5. (30) 5. (35) 5. (37.5) 4.
Power Snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. rough

Rowing intervals. 30 sec x 5.

Flexing …
SLHR. (14 k) 10. 8. (12) 15.
Concentration curl. (8 k) 14. (10) 12. 11.
Incline face down lateral raise. (3 k’s) 16.16.16.
Ab roller. 8.8.8.

3 weeks to state championships. I’ll be in among the young tigers, so pretty sure of last place. But maybe some state masters records in the 75-79 group.

3 Likes
112

Go get them mate.
Last place is that because of some credits to age?
And I’ll cheer for the records in the age group.

113

Hi Morty. Last place is because i am so much weaker than them. Hell, i am so much weaker than i used to be. But it’s fun working where i am, & hoping to be one day stronger than i ever was.

Mon 2-7-2018.
77 NOW

Stick warmups
Squat (Volume) (65 k) 5. (85) 5. (105) 5.
Stationary J.B.N. (Volume) (20 k) 5. (30) 5. (35) 5. (40) 5.
Clean Pulls. (40 k) 3. (50) 3. (55) 3. (60) 3. (65) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 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 …
SLHR. (14 k) 10.9. (12) 15.
Incline face down lateral raise. (3 k’s) 17.16.16.
Zottman curls. (10 k) each arm. 12.12.11.
Rollouts. 9.8.8.

Thurs 5-7-2018.

Stick warmups.
Olympic Deadlift. (65 k) 5. (85) 5. (102.5) 3.
Clean and presses. (Intensity.) (30) 5. (35) 5. (40) 1. (42.5) 1. (45) 1.
Press on Back. (30 k) 5. (42.5) 5. (47.5) 5.

Rowing intervals. 30 secs x 0 ----- no time. had to cut things short to get home to help.
Split C+J. stick -1.1. (20 k) 1. (25) 1. (30) 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. ---- ran out of time.

flex exercises.
SLHR. (14 k) 11. 9. (12) 15.
Incline face down lateral raise (3 k’s) 17. 17. 16.
Concentration curl. (8 k) 15. (10) 12. 11.
rollouts. 9.9.8.

3 Likes
114

77NOW

Mon 9-7-2018

Stick warmups
Squat (Intensity) Have decided, following some research, that as i am not a competitive powerlifter, or any sort of powerlifter really, that i am probably better served by not going for singles, and keeping the reps to 2’s to 5’s. (65 k) 5. (85) 5. (105) 5. (110) 5

Power Clean. (35 k) 2. (40) 2. (45) 2. (47.5) [1+F] [F.F.] ----- not good enough.
Jerk from Rack. (20 k) 3. (25) 3. (30) 3. (35) 3. (37.5) 3. 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 1. (backs a bit dicky from heavy gardening)

flexing …
SLHR. (14 k) 11.10. (12) 14.
Face down incline lateral raise. (3 k’s) 17.17.17.
Zottman curls. (10 k’s each side) 12.12.12.
Ab rollouts. 9.9.9.

Thurs 12-7-2018.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 21. + 20 Rader pulls.
Clean and presses. Volume. (20 k) 5. (30) 5. (37.5) 5. (35) 5.
Press on back (35 k) 5. (45) 5. (50 ) 5. — rough

Split C+J. (stick) 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1.1.1.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1. (32.5) 1.

Rowing intervals. ---- cancelled until after the comp

and flexing …
Single leg heels raise. (14 k) 12. 10. (12) 15.
Incline face down lateral raise (3 k’s) 18.17.17.
Concentration curl (8 k) 15. (10) 13.11.
Ab Roller. 10.9.9.

3 Likes
115

double post. erased

116

Mon 16-7-2018.

Tune up for Sat contest - dropped shoulders, biceps, abs, and calves exercises. This is no time for pretty.

Stick warmups.

Olympic deadlift. (65 k) 5. (85) 5. (102.5) 5
Stationary J.B.N. (Intensity) (20 k) 5. (30) 5. (35) 3. (40) 3. (42.5) 2. (45) 1.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1-rough.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) - pull only.

Thurs 1-7-2018.

I am feeling very anxious about how i will perform. “Everybody’s” weightlifting training is done on platforms, where you can drop weights with gay abandon, getting used to maximum weights, and surrounded with the support of fellow lifters and coaches.
Mine is done on a carpeted floor, where i can’t drop weights, and on my own amongst fitness trainees encroaching on my space and equipment. How dare they!
So i will be facing strict judges, who really don’t care for split lifting. I want my Mummy!

Stick warmups.
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1. (45) F.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.

3 Likes
117

Hey Mate
You’ll do fine, your training have been solid, and you’ll face those judges with no fear.
Go get them PR’s :slight_smile:

118

“Hey Mate
You’ll do fine, your training have been solid, and you’ll face those judges with no fear.
Go get them PR’s”

Thank you Mort. I laughed with joy when i read your encouragement. Didn’t get what i wanted this time, but learned what i need to do.

Sat 21-7-2018.
Contest. Weighed in at 83.68 k.
My lifting, albeit in terrible conditions, was just woeful. Just made openers, and everything else was rightly ruled out. Couldn’t split deep under the bar and make nice lifts. My last C+J was just a push press. The announcer said, “Nice press, but that’s not what we are doing.” Well, i knew that, but my legs weren’t cooperating.

The gym, where we have had most of our contests in the past, has morphed into a boxing and strongman gym. Half of the equipment the WL association provided has gone missing. The $1,500 certified scales non functional, the refereeing lights & power cables MIA.
None of the weightlifters came in the day before to set up our platform, so we lifted on rubber mats.
The scales could only be made to work in an open area, so you had to strip and weigh in front of a crowd of men and women. And it was freezing.
The women competitors had their whole session first, before the men’s, so you had to keep doing stuff to keep from seizing up.
When you lifted, there was a mass of people in front of you. Just not nice.

There doesn’t seem to be the brotherhood we had. No one wants to attend meetings and take on roles. Ah, well, perhaps things will get better. I’m always ready to help. Had to step in and do refereeing when the chief ref had to leave early.

Mon 23-7-2018.
Got to the gym, suited up, set up, and warming up, when my wife came and said she was ill and i had to take her home.
Took her home, looked after things, & then did a sort of a workout bit by bit during the day.

Pushups. 3 sets, various.
Snatches & C+J’s with a 25 lb bar - singles. Lots.
One arm curls, 16.6 lb dumbell - 3 x 10.
One arm lying cross-body tricep curls - 3 x 10.
SLHR, dumbell - 3 x 15.
Bellows breathing - 3 x 120.
Abdominal isolations - 6 sets.
A sort of ab rollout, sliding hands out and back on a newspaper - 3 x 3.

Thurs 26-7-2018.
Stick warmups.
Squat. (65 k.) 5. (75) 5. (85) 8.
Stationary J.B.N. (20 k) 5. (30) 8. (35) 5.
Olympic deadlift. (65 k) 5. (85) 5. (105) 2.
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 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. ---- Yay!
flexing …
Single leg heels raise. (14 k) 12. 11.
Incline face down lateral raise. (3 k’s) 18.18.
Zottman curls. (10 k) 13.12.
Ab roller. 10.10.

3 Likes
119

77NOW

Mon 30-7-2018.

Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (102) 20. … and 84 Rader pulls.
Press. (5 sets of 3) (20 k) 3. (30) 3. (35) 3. (40) 2+F. ----BLUG!
Power Snatch.(5 sets of 3) (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

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

Rowing intervals. 30 sec x none ----- because i’m a pussy.
Flexing …
SLHR. (14 k) 13.11.
Concentration curl. (8 k) 15. (10) 14.
Incline face down lateral raise. (3 k’s) 19.18.
Ab roller. 11.10.

Thurs 2-8-2018

Stick warmups
Squat (3’s) (65 k) 3. (85) 3. (95) 3. (100) 3. (105) 3.
Stationary J.B.N. (5’s) (20 k) 5. (30) 5. (40) 5. (42.5) 2.
Clean Pulls. (45 k) 3. (55) 3. (60) 3. (70) 3. (75) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. 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 3.

flexing …
SLHR. (14 k) 13. 12.
Incline face down lateral raise. (3 k’s) 20. 18.
Zottman curls. (10 k) each arm. 14. 12.
Rollouts. 11. 11.

2 Likes
120

Mon 6-8-2018
77NOW
Stick stretches.
Olympic D.L. (65 k) 5. (85) 5. (105) 4.
Clean & presses. (20 k) 5. (30) 5. (37.5) 3. (42.5) 1. (47.5) F.
Press on back. (35 k) 5. (45) 5. (50) 5.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1 pushpress.
Split snatch. stick - 1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) feelout pull.

SLHR (14 k) 14. 12.
Incline face down lateral raise. (3 k’s) 20. 19.
conc curl (8 k) 15. (10) 15.
ab roller. 12. 11.

Thurs 9-8-2018

Stick warmups
Squat (Volume) (65 k) 3. (85) 3. (105) 5. 5. 5.
Power Clean. (35 k) 2. (40) 2. (45) 2. (47.5) 2.
Jerk from Rack. (20 k) 3. (25) 3. (30) 3. (35) 3. (37.5) 3.

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

flexing …
SLHR. (14 k) 14. 13.
Face down incline lateral raise. (3 k’s) 20. 20.
Zottman curls. (10 k’s each side) 14. 13.
Ab roller. 12. 12.

3 Likes