76 Year Old Olympic Lifter

Training Logs
121

77 NOW

Mon 13-7-2018.

Stick warmups.
Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 22. + 20 Rader pulls.
Clean and presses. Volume. (20 k) 5. (30) 5. (35) 5. (40) 3. (37.5) 4.
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. (40) 1.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1. (32.5) 1.

and flexing …
Single leg heels raise. (14 k) 14. 14.
Incline face down lateral raise (4 k’s) 10. 10.
Concentration curl (8 k) 16. (10) 15.
Ab Roller. 13. 12.

Thurs 16-8-2018

Pretty much a disaster this morning. Suited up, ready for gym …
and the car wouldn’t start.
Called roadside assist, who got me going, but i was SO late. Ultra short session before the gym morning session closed.

Stick warmups.
Olympic deadlifts. (65 k) 5. (85) 5. (105) 5.
Stationary J.B.N. (20 k) 5. (30) 5. (35) 5. (42.5) 3.
Squats ----- cancelled.
Split C+J. stick 1.1. (20 k) 1. (25) 1.
Split snatch. stick 1.1. (20 k) 1. (25) 1.
an’ that was it …

2 Likes
122

At least you got something done.

123

Thanks mort. i was desperate to hit those 2 so i don’t go off the boil. i really appreciate you reading my stuff and encouraging me.

77NOW

Mon 20-8-2018.

Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (103) 20. … and 84 Rader pulls.
Press. (5 sets of 3) (20 k) 3. (30) 3. (35) 3. (40) 3. (42.5) [1+F].
Power Snatch.(5 sets of 3) (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1.
Dead hang Split Snatch. stick - 1.1. (20 k)1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

Flexing …
SLHR. (14 k) 15.14.
Zottman curl. (10 k’s) 15. 13.
Incline face down lateral raise. (4 k’s) 11.10.
Ab roller. 14.12.

Thurs 23-8-2018

Stick warmups
Squat (3’s) (65 k) 3. (85) 3. (105) 3. (115) 3.
Stationary J.B.N. (5’s) (20 k) 5. (30) 5. (40) 5. (42.5) 4.
Clean Pulls. (50 k) 3. (60) 3. (65) 3. (70) 3. (75) 3.

Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1.
Clean + Jerk press. (25 k) 1. (30) 1. (35) 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. (35) 1.

flexing …
SLHR. (14 k) 15. 15.
Incline face down lateral raise. (4 k’s) 12. 10.
Concentration curls. (8 k) 17. (10) 15.
Ab Roller. 14. 13.

1 Like
124

super impressive

2 Likes
125

Was just about to comment on that 20 repper.
Really well done Mate

126

Thank you Bonobo and Mort.
It’s not really that good. i grew up on the breathing squat, and it’s probably why i can now weigh whatever i want. the traditional way of doing it is to add 5 lbs to the bar every workout until your body and mind can no longer stand the pain, then terminate the program for a long R+R, before even thinking about repeating it.
The best i got to was 110 k (242 lb), which is pretty poor as you don’t get your wings until 300 lbs.
These last years i have been running a really long cycle, which has only been possible by starting really light and only gradually increasing the weight when i feel good and ready for it. And i only repeat the exercise with a long rest between.

77 NOW

Mon 27-8-2018.

Disappointed with today’s results. Didn’t make my targets.

Stick stretches.
Olympic D.L. (65 k) 5. (85) 5. (107.5) 2.
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.
Clean + Jerkpress. (20 k) 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. (35) F.

SLHR (14 k) 16. 15.
Incline face down lateral raise. (4 k’s) 12. 11.
Zottman curl. (10 k’s) 15. 14.
ab roller. 15. 13.

Thurs 30-8-2018

All dressed up, almost at the gym when my wife took a turn, so i had to turn around and take her home, and put her to bed.

Fri 31-8-2018.
Not getting to gym today, either, so did an at home with my limited resources.

Stick warmups.
Snatches, Cleans, Jerks with my Tai Chi short stick - lots and lots.
Snatches, Cleans, Jerks with my 25 lb bar - lots.
Pressups 3 sets.
SLHR (16.6 lb dumbell) 3 sets
O.A. Curl (16.6) 3 sets.
O.A. Standing triceps (16.6) 3 sets.
Swiss ball crunches. 3 sets.
Lateral raises (10 lb db’s) 3 sets.
O.A. Presses (16.6) 3 sets.
Bellows Breathing. 3 sets.
Abdominal isolations. 6 sets.

3 Likes
127

77NOW

Mon 3-9-2018

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. (50) [1+F.F.F.]buggerbuggerbuggerbugger.
Jerk from Rack. (20 k) 3. (25) 3. (30) 3. (35) 3. (37.5) 3.
Jerkpress. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1.

Dead hang split cleans. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 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) 17. 15.
Face down incline lateral raise. (4 k’s) 13. 11.
Concentration curls. (8 k) 18. (10) 15.
Ab roller. 15. 14.

Thurs 6-9-2018.

Paused Breathing Squat. (55 k) 5. (75) 3. (85) 2. (80) 23. + 20 Rader pulls.
Clean and presses. Volume. (20 k) 5. (30) 5. (35) 5. (40) 3+F. (37.5) 5.
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. (40) 1.
Split snatch. (stick) 1.1. (20 k) 1. (22.5) 1. (25) 1. (30) 1. (32.5) 1. (35) pulled it high only.

and flexing …
Single leg heels raise. (14 k) 17. 16.
Incline face down lateral raise (4 k’s) 13. 12.
Zottman curl. (10 k.'s) 15.15.
Ab Roller. 16. 14.

2 Likes
128

77NOW

Mon 10-9-2018.

Stick warmups.
Olympic deadlifts. (65 k) 5. (85) 5. (107.5) 5.
Stationary J.B.N. (20 k) 5. (30) 5. (42.5) 4. (40) 4.
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1.
Split snatch. 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) 18. 16.
Incline face down lateral raise. (4 k’s) 14. 12.
Concentration curls. (8 k) 18. (10) 16.
Ab Roller. 16. 15.

Thurs 13-9-2018.

Stick warmups.
Breathing Squats. (55 k) 4. (75) 4. (104) 20. … and 84 Rader pulls.

i don’t know … there’s nothing like a set of breathing squats to drain the energy tank and write off the rest of the workout.

Press. (5 sets of 3) (20 k) 3. (30) 3. (40) was supposed to be 3 and then going higher, but was a wobbly single, and a couple more, equally lackluster.
Power Snatch.(5 sets of 3) (20 k) 3. (25) 3. (27.5) 3. an’ that was it …
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1.1.1.1.1. body and mind not up for anything heavier.

Flexing …
SLHR. (14 k) 18.17.
Zottman curl. (10 k’s) 16. 15.
Incline face down lateral raise. (4 k’s) 14.13.
Ab roller. 17.15.

3 Likes
129

i am amazed that you can keep up with this training at 77. i want to do that too.

1 Like
130

Hey Bonobo! i have absolutely no doubt you will. Us physical culturists are in it for the long haul.

77NOW

Mon 17-9-2018.

Stick warmups.
Squats. (65 k) 3. (85) 3. (105) 3. (115) 5.
Clean and Press. (20 k) 3. (30) 3. (40) 1. (47.5) F.
Split C+J. stick - 1.1. (20 k) 1. (25) 1. (30) 1. (35) 1. (40) 1. (42.5) 1.
Split snatch. 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) 18. 18.
Incline face down lateral raise. (4 k’s) 14. 14.
Concentration curls. (8 k) 18. (10) 18.
Ab Roller. 17. 16.

My 6 months of going heavy has ended. Actually, because life happened, it was more like 4 months.
The changes over that time were -

Breathing Squat 20 reps with 99 k to 104 k.
Paused Breathing Squat 17 reps with 80 k to 23 reps.
Squat 100 k for 5 to 115 for 5.
Olympic Deadlift 90 k for 5 to 107.5 k for 5.
Press 35 k x 5, and 37.5 k for 3x3, to 37.5 x5 and 40 x 3 and 45 x 1.
Press on back 35 k x 5 to 50 x 5.
power snatch 27.5 k for 2 sets 3, to 32.5 for 3.
power clean 45 k for 2 sets of 2, to 47.5 for 2 and 50 for 1.
clean pulls 60 k for 3, to 75 k for 3.
jerk triples 35 k to 37.5 k.
power JBN 30 k for 3 sets of 5, to 40 for 5 and 42.5 for 4.

and my single joint flexing exercises -
SLHR 10 k for 3 sets of 10, to 14 k for 2 sets of 18.
face down incline lateral raises. 3 k’s for 3 x 10, to 4 k’s for 2 x 18.
conc curl 8 k for 3 x 10, to 8 k for 18 and 10 k for 17.
Zottman curl 8 k’s for 3 x 10, to 10 k’s for 16 + 15.
Ab roller 2 x 5, to 17 + 16.

Pretty minimal improvements, but i’m friggin old.

Now starting a 3 or 6 month block of recovery, preparation for next heavy bout. Depends on how it goes.
Plan is, 2 of the 4 major exercises each workout, done for 5 singles, and 5 sets of 5, and 5 sets of 10, all with easy weights. This to be followed with 10 sets of doubles or triples of one of the Olympic Lifts, and 10 sets of flexing single joint exercises.

So, break in workout

Thurs 20-9-2018.

Stick warmups
Olympic Deadlift. (25 k) 10. (30) 10. (35) 10. (40) 10. (45) 10.
(50) 5. 5. 5. 5. 5. (55) 1. (60) 1. (65) 1. (70) 1. (75) 1.
Press on Back. (25) 10. (30) 10. 10. 10. 10. (35) 5. 5. 5. 5. 5. (40) 1.1.1.1.1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2.2. (30) 2.2.

flexing …
Drag curls. (15 k) 10. 10.
Horizontal Leg Press Calf Raise. (100 lb) 15. (110) 15.
Incline Bench Side Lateral Raise. (3 k) 10. 10.
Incline Bench Tricep Curls. (10 k) 10. 10.
Ab Roller. 10.10.

2 Likes
131

You really are something man.
you’re not young, but putting several kg on your lifts is really amazing, even if you were younger.
Can I make a suggestion… well you can’t stop me.
Work up your singles first then do the volume work for 5’s and 10’s.
That is btw a lot of volume.

132

“Can I make a suggestion… well you can’t stop me.”
LOL! Great Morty!
An’ your suggestion was great. IF i was hitting hard weights, it would be vital to do just that. But this whole phase is going to be light and easy - you know, grandma weights - so it doesn’t much matter how i put it together.
I’m hoping that all those sets, over those rep ranges, will promote some positive adaption by the end of the phase.

77 NOW

Mon 24-9-2018.

All exercise weights for this program must be easy, even when they begin to rise.

Stick warmups.
Clean and Press. (25 k) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
(22.5) 5. 5. 5. 5. 5. (16) 10. (20) 10. 10. 10. 10.
Squat. (75 k) 1. (80) 1. (85) 1. (90) 1. (95) 1.
(60) 5. (65) 5. (70) 5. 5. 5.
(35) 10. (40) 10. (45) 10. (50) 10. (55) 10.

Split Snatch. Stick - 3.3. (20 k) 3.3.3.3.3.3.3.3.

Flexing -
Incline curls (10 k’s) 6. 6.
Horizontal leg press calf raise. (110 lb) 15. 15.
Lying side laterals (3 k) 10. 10.
One Arm Tricep (5 k) 10. 10.
Ab roller. 11. 10.

Thurs 27-9-2018.

Stick warmups
Olympic Deadlift. (25 k) 10. (35) 10. (40) 10. (45) 10. (50) 10.
(55) 5. 5. 5. 5. 5. (60) 1. (65) 1. (70) 1. (75) 1. (80) 1.
Press on Back. (25) 10. (30) 10. (35) 5. 5. 5. (40) 1. (42.5) 1. (40) 1.1.1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2.2. (27.5) 2.2. (30) 2. (32.5) 2.

flexing …
Drag curls. (15 k) 11. 10.
Horizontal Leg Press Calf Raise. (110) 15. 15. 15.
Incline Bench Side Lateral Raise. (3 k) 11. 10.
Incline Bench Tricep Curls. (10 k) 11. 10.
Ab Roller. 11.10.

1 Like
133

you are going through a long period ahead of light and easy. how did you come up with that plan? intuition? tried and tested? read about it? is the overall purpose to get better at OL?

1 Like
134

i realize that my tone in my previous post is a little unpleasant, didn’t mean to be like that. just curious.

135

Hi friend Bonobos. do not concern yourself that i might ever be upset by plain speaking.
The basic reason for my using light phases is having seen so many instances of people constantly pushing for PR’s with never a break. Without exception there comes a reckoning with grievous injury, often career ending.
It is foolish of anyone to constantly push for new PR weights, for years, with never a rest phase. It is not the way of Nature – Spring and Summer is growth and fruitage : Autumn and Winter is rest and recovery. Daytime is activity : Nightime is repair and restoration.
Disobey the Laws of Nature at your peril.
I can give you lots of sad stories of those who thought otherwise.
In the past i have used substantial recovery phases. back in this thread you can see a 6 month block of 10 x 10.
I have also used German Body Composition & PHA.
The reason for this time’s experiment is something from my training history -
Living in the country, once I did a daily set of about 10 chins behind neck, which went on for some months, then one day, feeling good, I tried out and did 21, a best ever.
Another time, I did a once a week 20 sets of pushups , with one minutes rest between each. When it was time to tryout, I did 60 reps, where before my best was 35. I know, Pussy, but I have long arms and my pushups always sucked.
So, now i am trialing a 3 or 6 month phase of multiple sets of 10, and 5, and singles for each exercise. All light weights. Maybe, hopefully, the result will be good performance across the board.

3 Likes
136

since you obviously knows how to be in this game for the long run and i would say, you are pretty strong, i would be a fool if i didn’t learn from you.

thanks for your reply.
/b

137

Hey Bonobos. Really appreciate you reading my thread and contributing.

77 NOW

Tues 2-10-2018. PH on Mon, gym closed.

Recovery phase. All weights easy.

Stick warmups.
Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. (20) 10. 10.
(25) 5. 5. 5. 5. 5. (30) 1. (32.5) 1. (35) 1. 1. (32.5) 1.
Squat. (35 k) 10. (45) 10. (50) 10. (55) 10. (60) 10.
(65) 5. (70) 5. (75) 5. 5. 5. (80) 1. (85) 1. (90) 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (20) 3.3.3.3.3.3.

Flexing -
Incline curls (10 k’s) 7. 6.
Horizontal leg press calf raise. (110 lb) 15. (120) 10. (110) 15.
Lying side laterals (3 k) 11. 10.
One Arm Tricep (5 k) 11. 10. 10.
Ab roller. 11. 11 .

Thurs 4-10-2018.

Everything light and easy.

Stick warmups
Olympic Deadlift. (25 k) 10. (35) 10. (45) 10. (50) 10. (55) 10.
(60) 5. 5. 5. 5. 5. (65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
Press on Back. (25) 10. (30) 10. 10. 10. 10. (35) 5. 5. 5. (40) 5. 5. (45) 1.1. (47.5) 1.1.(50) 1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2. (35) 2.

flexing …
Drag curls. (15 k) 11. 11.
Horizontal Leg Press Calf Raise. (110) 15. (120) 11. (110) 15.
Incline Bench Side Lateral Raise. (3 k) 11. 11.
Incline Bench Tricep Curls. (10 k) 11. 11.
Ab Roller. 12.11.

2 Likes
138

77 NOW

Mon 8-10-2018

Light phase.

Stick warmups.
Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. (20) 10. 10.
(25) 5. (27.5) 5. (25) 5. 5. 5. (30) 1. (32.5) 1. (35) 1. 1. (32.5) 1.
Squat. (35 k) 10. (45) 10. (55) 10. 10. (60) 10.
(65) 5. (70) 5. (75) 5. 5. 5. (80) 1. (90) 1. 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (20) 3.3.3.3.3.3.

Flexing -
Incline curls (10 k’s) 7. 7.
Horizontal leg press calf raise. (110 lb) 15. (120) 12. (110) 15.
Lying side laterals (3 k) 11. 11.
One Arm Tricep (5 k) 11. 11. 10.
Ab roller. 12. 12 .

Thurs 11-10-2018.

Everything light and easy.

Stick warmups
Olympic Deadlift. (25 k) 10. (35) 10. (45) 10. (55) 10. 10.
(60) 5. (65) 5. (60) 5. 5. 5. (65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
Press on Back. (30) 10. 10. 10. 10. (35) 10. 5. 5. 5. (40) 5. 5. (45) 1.1. (47.5) 1.1.(50) 1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. 2. (27.5) 2. (30) 2. 2. (32.5) 2. (35) 2.

flexing …
Drag curls. (15 k) 12. 11.
Horizontal Leg Press Calf Raise. (110) 15. (120) 13. (110) 15.
Incline Bench Side Lateral Raise. (3 k) 12. 11.
Incline Bench Tricep Curls. (10 k) 12. 12.
Ab Roller. 13. 12.

2 Likes
139

77 NOW

Mon 15-10-2018

All sets light.

Stick warmups.
Clean and Presses. (16 k) 10. (20) 10. (22.5) 10. 10. (20) 10.
(25) 5. (27.5) 5. 5.(25) 5. 5. (30) 1. (32.5) 1. (35) 1. 1. 1.
Squat. (35 k) 10. (45) 10. (55) 10. (65) 10. (60) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (70) 5. (80) 1. (90) 1. 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (20) 3.3.3.3.3.

Flexing -
Incline curls (10 k’s) 8. 7.
Horizontal leg press calf raise. (110 lb) 15. (120) 14. (110) 15.
Lying side laterals (3 k) 12. 11.
One Arm Tricep (5 k) 11. 11. 11.
Ab roller. 14. 12 .

Thurs 18-10-2018.

There is a State Team training session on Sat.
I am out of shape for attempting any big weights, so i had a rooly light and brief training today, so as to hopefully be fresh enough to not disgrace myself too much on the day.

stick warmups.
Split Snatch. Stick - 1.1.1.1.1.1. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.
Split C+J. Stick - 1.1.1.1.1.1. (20) 1. (25) 1. (30) 1. (35) 1. (40) 1.

3 Likes
140

Sat 20-10-2018.

State Team training.
First time for me. There were about 20 lifters and 3 coaches.
Group warmup. Stretching and rotating every joint - ankles, knees, hips, wrists, elbows, shoulders, spine. The general pattern was to rotate each joint a lot of times in one direction. Then repeat the other way. Then back to the first direction, rotating at speed : then the other way.
Quite sweaty by the end.

Next to the platforms, 3 on each.
Everyone did the same routine.
Snatches 4 sets of 3.
Cleans 4 sets of 3.
Jerks 4 sets of 3.
Squats 4 sets of 3.
Back lying, arms at sides, draw up one foot and use it to raise the hips high 2 sets 20 each side.

Mon 22-10-2018.

77 NOW

All sets light.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. 10. 10.
(25) 5. (27.5) 5. 5.(25) 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (32.5) 1.
Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. 10.
(65) 5. (70) 5. (75) 5. (80) 5. (70) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (22.5) 3. (20) 3.3.3.3.

Flexing -
Incline curls (10 k’s) 8. 8.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. (110) 15.
Lying side laterals (3 k) 12. 12.
One Arm Tricep (5 k) 12. 11. 11.
Ab roller. 14. 12 .

Thurs 25-10-2018.

Light phase.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (60) 10.
(60) 5. (65) 5. (60) 5. 5. 5.
(65) 1. (70) 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30) 10. (35) 10. (37.5) 10. (35) 10. 10.
(40) 5. (42.5) 5. (45) 5. (40) 5.5.
(45) 1.1. (47.5) 1.1. (50) 1.

Split C+J. stick- 2.2. (20 k) 2. (22.5) 2. (25) 2. 2. (27.5) 2. (30) 2. 2. (32.5) 2. (35) 2.

flexing …
Drag curls. (15 k) 12. 12.
Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 11.
Incline Bench Side Lateral Raise. (3 k) 12. 12.
Incline Bench Tricep Curls. (10 k) 12. 12.
Ab Roller. 14. 13.

2 Likes