T Nation

76 Year Old Olympic Lifter


#141

Mon 29-10-2018.

Assessing program.
Been on a hi set [15] light weight program for a month. Handling the stress ok. The tonnage and intensity has been rising in a very moderate fashion, so i am satisfied with how it is going. Decided to continue until 3 months, 26 workouts.
Then going heavy again. Next WO is 9 of 26.

77 NOW

All sets light.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (22.5) 10.
(25) 5. (27.5) 5. 5. 5.(25) 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. (70) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

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

Flexing -
Incline curls (10 k’s) 9. 8.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 12.
Incline side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 12.
Ab roller. 15. 13.

Thurs 1-11-2018.

Light phase. WO 9 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (60) 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. (42.5) 5. (40) 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. (37.5) 2.

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


#142

Mon 5-11-2018.

77 NOW

All sets light. WO 10 of 26.

Stick warmups.
Clean and Presses. 15 sets. (17.6 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (70) 10.
(65) 5. (75) 5. 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3.3. (22.5) 3.3. (20) 3. Mixed some reps of squat snatch in.

Flexing -
Incline curls (10 k’s) 9. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 13.
Incline one arm side laterals (3 k) 13. 12.
One Arm Tricep (5 k) 13. 13.
Ab roller. 15. 15.

Thurs 8-11-2018.

Light phase. WO 11 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (60) 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. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2.

flexing …
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (120) 15. 14.
Lying Side Lateral Raise. (3 k) 14. 13.
Incline Bench Tricep Curls. (10 k) 13. 13.
Ab Roller. 16. 15.


#143

Still continuing to be an inspiration to all of us. Keep doing your thing and telling your readers about it, motivating us as a by-product. Thanks mate.


#144

Yo Irishman. great to hear from you. nice you can drop by with all that gruelling military training going on. So glad things turned around for you after all those rebuffs.

Mon 12-11-2018.

77 NOW

All sets light. WO 12 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. 10.
(25) 5. (27.5) 5. 5. 5.(25) 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3. (20) 3.3.

Flexing -
Incline curls (10 k’s) 10. 9.
Horizontal leg press calf raise. (110 lb) 15. (120) 15. 15.
Incline one arm side laterals (3 k) 14. 13.
One Arm Tricep (5 k) 13. 13.
Ab roller. 16. 16.

Thurs 15-11-2018.

Light phase. WO 13 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. 5. (70) 5.
(70) 1. 1. (75) 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2.

flexing …
Drag curls. (15 k) 13. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 10. (120) 15.
Lying Side Lateral Raise. (3 k) 14. 14.
Incline Bench Tricep Curls. (10 k) 14. 13.
Ab Roller. 17. 16.


#145

Mon 19-11-2018.

77 NOW

All sets light. WO 14 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. 5. 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (70) 5. (75) 5. (80) 5. (85) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3.3. (25) 3.3. (27.5) 3.3. (20) 3.

Flexing -
Incline curls (10 k’s) 10. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 11. (120) 15.
Incline one arm side laterals (3 k) 14. 14.
One Arm Tricep (5 k) 14. 13.
Ab roller. 17. 16.

Thurs 22-11-2018.

Light phase. WO 15 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. 5. (70) 5. 5.
(70) 1. (75) 1. 1. (80) 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (35) 10.
(40) 5. (42.5) 5. (45) 5. (42.5) 5. 5.
(45) 1.1. (47.5) 1. (50) 1. (55) 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. (37.5) 2. (40) 2.

flexing …
Drag curls. (15 k) 14. 13.
Horizontal Leg Press Calf Raise. (110) 15. (130) 12. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 14.
Incline Bench Tricep Curls. (10 k) 14. 14.
Ab Roller. 17. 17.


#146

Just caught up with your log and all I can say is wow. Definitely a wealth of knowledge in here. Really puts things in perspective of treating this as a life long sport and not trying to rush everything and potentially getting injured. Definitely an inspiration.


#147

Greetings bcrowe. Delighted by your kind remarks. What i do is nothing special. i see myself as a physical culturist and an athlete, so to laze around doing nothing much is so far from my self image that it will just never happen.
There are many my age much stronger, but that is of no concern : i just need to work on my current condition and try to improve it.

Mon 26-11-2018.

77 NOW

All sets light. WO 16 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(25) 5. (27.5) 5. (30) 5. (27.5) 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (75) 5. (80) 5. (85) 5. (75) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3.3. (22.5) 3.3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k’s) 11. 10.
Horizontal leg press calf raise. (110 lb) 15. (130) 13. (120) 15.
Incline one arm side laterals (3 k) 15. 14.
One Arm Tricep (5 k) 14. 14.
Ab roller. 18. 17.

Thurs 29-11-2018.

Light phase. WO 17 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. 5. 5.
(70) 1. (75) 1. (80) 1. 1. (85) 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. (42.5) 5.
(45) 1.1. (47.5) 1. (50) 1. (52.5) 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. (37.5) 2. (40) 2.

flexing …
Drag curls. (15 k) 14. 14.
Horizontal Leg Press Calf Raise. (110) 15. (130) 14. (120) 15.
Lying Side Lateral Raise. (3 k) 15. 15.
Incline Bench Tricep Curls. (10 k) 15. 14.
Ab Roller. 18. 18.


#148

Mon 3-12-2018.

WO 18 of 26.

State Championships next Sat. Don’t want to lift as i am in the middle of a light phase, but because the state body is in such a mess, i can’t be sure of another comp for months.
So, i will have to go up against the young tigers and get left in the dust.
Doing a little tune up today and Thursday, & am hoping for the best.

Split Snatch. (stick) 2.2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.1. - these two were rough.
Split C+J. (stick) 2.2. (20) 1. (25) 1. (30) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1. (45) 1. - jerk press.
Squat. (80 k) 1. (90) 1. (100) 1. (105) 1. (110) 1.
High pulls. (40 k) 1 - snatch grip. (45) clean grip now - 1. (50) 1. (55) 1. (60) 1. (65) 1.

Thurs 6-12-2018

WO 19 of 26.

Last little bit of practice, trying to get used to singles with heavier weights.

Split snatch. stick - 3.3. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1. (32.5) 1. (35) 1.
Split C+J. stick - 3.3. (20) 1. (25) 1. (30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1. (42.5) 1. (45) 1 jerk press.

Sat contest is at a little town 25 miles north. Have never seen it, but someone told me the gym is so narrow it barely can take a platform. And it has only 2 platforms. Don’t ask me how they can run a state championship with quite a few female lifters as well. Should be an interesting experience.


#149

Good luck at the meet. Hopefully it’s bigger than what you were told lol. If not, it will be very interesting.


#150

Good luck Mate :slight_smile:
Hope you’ll be ready by saturday


#151

Thanks bcrowe. Yes it was. Report is next.

Hi Mort. Went well, considering.

Sat 8-12-2018.

Contest was “interesting”. Men’s warmup to be at 9 am, their lifting start at 11 am. I left early in case i couldn’t find the venue.
I couldn’t find the venue.
The street directory showed how to get there, but it didn’t work due to street name changes, blocked off roads, etc. Spent 20 minutes driving around before i came across it.
I got there at 8.30. The female lifters should be weighing in and warming up. The place was closed.
About 9.10 someone turned up and opened up.
The gym wasn’t that small. They had 2 training size platforms side by side, and 4 rows of them. There was one toilet in what i suppose was the change room.
I set myself up on a platform and warmed up.
Bit by bit lifters and officials trickled in.
The end result was male lifters weighed in after 10.30 and began lifting sometime after 1 pm.

The weigh in was on a set of bathroom scales? What happened to the $1,500 sport scales the association had? And the electronic display board with names and attempt number and weight wasn’t working, due to lost connectors.
And they suddenly announced the new international weight classes are applied. So, instead of the 85 k class, i am in the new 89 k class. All the records i made are dead and buried.
So my plan of starting with a really easy weight, and next jump to records has gone by the board.
I decided to add just 1 k to each attempt in turn. At least they are all new records.
Something new, for me, at this contest, was to see lifters change their selected weight 3 times. Like they would miss a lift, & instead of taking it again in 2 minutes, their coach would come out and change the weight to one kilo more, and after that was loaded, they would do it again, and then again. So the lifters got plenty of rest. Painful.
It is my method to take about 1 minute of my 2 minute allowance between attempts, & then go out. Works for me. I do so much training with minimal rests, never sitting down, that i am ready to fire by then.
As i was walking up and down between my lifts, the announcer [ a high up in the national body] said, “John is 77. He doesn’t look it, which is due to olympic weightlifting training.”
Well, that was nice. My ego loves that sort of thing.
The viewing public had a space about 8 x 12 feet, crammed full of chairs. The rest had to stand.
My openers were 30 & 39 k. My third snatch with 32 got 2 red lights. The most long serving master in this state, a lifter, and official, & a knowledgeable coach told me later he saw nothing wrong with it. Ah well, a split lifter in a squatter’s world.
C+J’s no problem 39 to 41. So i ended with 2 snatch, 3 C+J, & 3 total records.
There were 5 female & 15 male lifters. Goodness knows when the next contest will be. We have about 50 members in the association, but none seem willing to work on committees and organizing and helping. They just want to have everything done for them, & just show up to lift & get a trophy.

Mon 10-12-2018.

All sets light. WO 20 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(27.5) 5. 5. (30) 5. (27.5) 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (75) 5. (80) 5. (85) 5. (80) 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k’s) 11. 11.
Horizontal leg press calf raise. (110 lb) 15. (130) 14. (120) 15.
Incline one arm side laterals (3 k) 15. 15.
One Arm Tricep (5 k) 15. 14.
Ab roller. 19. 18.

Thurs 13-12-2018.

Light phase. WO 21 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. (75) 5. (70) 5.
(70) 1. (75) 1. (80) 1. (85) 1. 1.
Press on Back. 15 sets. (30 k) 10. (35) 10. (37.5) 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. 5.
(45) 1. (47.5) 1.1. (50) 1. (52.5) 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. (37.5) 2. (40) 2.

flexing …
Drag curls. (15 k) 15. 14.
Horizontal Leg Press Calf Raise. (110) 15. (130) 15. (120) 15.
Lying Side Lateral Raise. (3 k) 16. 15.
Incline Bench Tricep Curls. (15 k) 15. 15.
Ab Roller. 19. 19.


#152

Mon 17-12-2018.

77 NOW

All sets light. WO 22 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(27.5) 5. 5. (30) 5. (27.5) 5. 5.
(30) 1. (35) 1. 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(65) 5. (75) 5. (80) 5. (85) 5. 5.
(80) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k’s) 12. 11.
Horizontal leg press calf raise. (120 lb) 15. (130) 15. 13.
Incline one arm side laterals (3 k) 16. 15.
One Arm Tricep (5 k) 15. 15.
Ab roller. 20. 19.

Thurs 20-12-2018.

Light phase. WO 23 of 26.

Stick warmups
Olympic Deadlift. 15 sets. (25 k) 10. (35) 10. (45) 10. (55) 10. (65) 10.
(60) 5. (65) 5. (70) 5. (75) 5. 5.
(75) 1.1. (80) 1. (85) 1. (90) 1.
Press on Back. 15 sets. (30 k) 10. (37.5) 10. 10. (40) 10. (37.5) 10.
(40) 5. (42.5) 5. (45) 5. 5. 5.
(45) 1. (47.5) 1. (50) 1. 1. (52.5) 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. (40) 2.

flexing …
Drag curls. (15 k) 15. 15.
Horizontal Leg Press Calf Raise. (110) 15. (130) 15. 15.
Lying Side Lateral Raise. (3 k) 16. 16.
Incline Bench Tricep Curls. (15 k) 16. 15.
Ab Roller. 20. 20.


#153

nice


#154

[/quote]nice[/quote]

Thanks bonoboschimp. Really appreciate you reading my stuff and encouraging. getting to 20’s was nothing special, just added 1 rep to one set each time. The real trick will be trying to do them standing.

Mon 24-12-2018.

77 NOW

All sets light. WO 24 of 26.

Stick warmups.
Clean and Presses. 15 sets. (16 k) 10. (20) 10. (22.5) 10. (25) 10. (27.5) 10.
(27.5) 5. 5. (30) 5. 5. 5.
(30) 1. (32.5) 1. (35) 1. (37.5) 1. (40) 1.

Squat. 15 sets. (35 k) 10. (45) 10. (55) 10. (65) 10. (75) 10.
(75) 5. 5. (80) 5. (85) 5. 5.
(85) 1. (90) 1. 1. (95) 1. 1.

Split and squat Snatch. Stick - 3.3. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.

Flexing -
Incline curls (10 k’s) 12. 12.
Horizontal leg press calf raise. (130) 15. 15. 15.
Incline one arm side laterals (3 k) 16. 16.
One Arm Tricep (5 k) 16. 15.
Ab roller. 20. 20.

Well, this is effectively the end of my 26 workout light phase. Gym closed until Thurs 3-1-2019. So workouts 25 and 26 will be at home with what equipment i have.
I will calculate the tonnage improvements over the 3 months. It really doesn’t mean spit as far as strength improvement goes - just a measure of how the training intensity crept up.

Thurs 27-12-2018.

Light phase. WO 25 of 26.

At home scratch up —
Stick warmups
Bellows Breathing 3 x 120.

Abdominal muscle control - retraction : 50. central isolation : 25. left hand side isolation : 25. right hand side : 25. roll left to right : 25. roll right to left : 25. up and down : 25.

C+J. (25 lb) 2.2.2.2.2.

flexing …
one arm curls (16.6 lb) 10.10.10.
SLHR off block, no weight - 15.15.15.
one arm press (16.6) 10.10.10.
pushups, various hand spacings. 3 sets.

and walk to beach for swimming exercises ( 41 degrees C here for the next 2 days).

Tonnage calculations for the effectively 22 workouts in this phase -

The olympic deadlift / P.O.B. workouts went from 10,660.5 k to 13,337 k.
The Press / Squat day from 9,084.5 to 12,736 k.
As i said, this doesn’t mean i got stronger, just that the WO intensity increased.

A final at home scratch up on Mon, then i start heavy on Thurs.


#155

But you probably did, working in the lighter percentages with good technique should do the trick as well.

Good luck with the heavier work mate.


#156

Hi Mort. You are quite right.
whatever rep range you are using, you adapt to it and get stronger. if someone was doing 10 reps press with 100 lbs, and gradually built up to 10 with 200, he would be much stronger. Hell, he would be stronger than most anyone who wasn’t huge!

Mon 31-12-2018.

Ending light phase. WO 26 of 26.

At home scratch up —
Stick warmups
Bellows Breathing 3 x 120.

Abdominal muscle control - retraction : 50. central isolation : 25. left hand side isolation : 25. right hand side : 25. roll left to right : 25. roll right to left : 25. up and down : 25.

Split Snatch. (25 lb) 2.2.2.2.2.

flexing …
Concentration curls (16.6 lb) 10.10.10.
SLHR off block, no weight - 15.15.15.
Lying cross body tricep curls (16.6) 10.10.10.
pushups, various hand spacings. 3 sets.

Wish list for 2019.
Clean and press. 55k. That would be a decent lift given my age - 78 in 7 weeks - and bodyweight.
Breathing squat 110 k x 20.
Olympic deadlift 115 k x 5.
Squats heavy, not feasible, no spotters or safety equipment available. Just going to do what i know i can get up with.

Saw the film of my last contest - my second pulls, drop unders, and lockouts were so fast the camera wasn’t tracking them. Couldn’t see how they would see fit to rule out my last snatch. Many of the young tigers, lifting massive weights i can only dream about, did not show any turn of speed at all.
Of course that doesn’t signify. Weightlifting is about lifting big weights in an acceptable fashion that doesn’t break the rules.
But it’s nice to know that my lifting training, only up to weights i can lift with speed, did pay off with nice looking lifts.

Not sure what effect the experimental 15 sets of light weights training might be. Certainly no max PR’s. But maybe a springboard into new maxes for me when i acclimatize to heavy.
I am eager to see what i can do.

In the coming year i am going to try the Barbell Prescription suggestion that oldies are only up to doing limited volume, so i will be doing mostly 2 strength exercises twice a week, with of course lifting practice and pumping da gunz and doing abz.

Thurs 3-1-2019.

break in WO.

Stick warmups.
Jerk triples. (30 k) 3. (32.5) 3. (35) 3.3.3.
Squat. (55 k) 2. (75) 5. (85) 5. (90) 5.
power clean. (30 k) 2. (35) 2. (40) 2.2. (42.5) 2.
dead hang clean, and jerk. stick 2. 2. (20 k) 1. (22.5) 1. (25) 1. (27.5) 1. (30) 1.

flexing …
one arm curls. (10 k) 10. 10.
one arm military press. (10 k) 6. 6.
lat pulldown, palms up. (100 lb) 10. 10.
triceps pressdown. (70 lb) 10. (80) 10.
ab roller. 10. 10.


#157

Mon 7-1-2019.

77 NOW

Stick warmups.
Clean and Presses. (20 k) 2. (30) 5. (32.5) 5. (35) 5.
Press on back. (40 k) 5. (45) 5. (47.5) 5.

Snatch. stick - 3.3. (20 k) 1.1. (22.5) 1.1. (25) 1.1. (27.5) 1.1. (30) 1.1. (32.5) 1.1.

flexing …
one arm curls (10 k) 11.10.
SLHR. (10 k) 10.10.
wide grip lat pulldowns. (100 lb) 10.10.
ab roller. 11.10.
one arm military press (10 k) 8.6.

Paused breathing squats. After what happened last time i went heavy, decided ‘last exercise’ was the right place for breathing squats.
(55 k) 2. (80 k) 10.
Had a quick reminder of why i hate breathing squats. Better tuffen up, i’m due to do 25 paused breathing squats with this weight in a couple of months.

Thurs 10-1-2019.

Stick warmups.
Power Jerk Behind Neck. (30 k) 3. (35) 3. (40) 3 (42.5) [2+F]. 2.
Olympic Deadlift. (65 k) 5. (75) 5. (85) 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.

Flexing ……
Palms up Lat pulldown (100 lb.) 10. (110) 10.
Triceps Pressdown. (80 lb.) 10. 10.
Ab roller. 11. 11.
Facepulls. (20 lb.) 10. 10.

Hitch with my diet. Cupla years ago was weighing 96 k, and a bit porky, so I
decided to trim down. Used intermittent fasting. First 16/8, which was ok, and then
5/2 which was really good.
Brought my weight down to about 84 k, which was handy for the 85 k class, & at
which I looked trim.
When I do a fasting day, it’s hardcore, a night-day-night with only black coffee &
water. It’s got too much for my wife, who does the girl thing of not being able to
not eat for any significant length of time.
So she wants us to do a nutritious, low calorie diet with no eating at night.

That’s a problem. At night we sit & watch TV for 4 hours while knitting bunnies
& teddies for the Womens & Childrens Hospital. And I get to feel like I want to
eat something, & snack extensively.

SO, I am planning a strategy of doing things that aren’t compatible with eating,
every time a TV ad comes on.
The shortlist of things I could cycle thru is
Stretching : Yoga : Posing : Abdominal Isolations : Small San Sau : Muscle Control :
Qi Disruption Forms : Balancing : Pranayama.
That lot should keep me out of the kitchen.


#158

can’t tell about the other stuff on your wish list, but that one is a worthy goal


#159

Breathing squat 110 k x 20. " that one is a worthy goal"
Hi Bonobos. Well, when you do them like i do, it’s not that much of a shock to the system. Instead of adding 5 lbs a time, & doing them 3 times a week, i start with a comfortable weight, and only add 1 k a time, and only do the exercise once a fortnight or so. It’s a long gentle progression that you hardly notice.

Mon 14-1-2019.

77 NOW

Stick warmups.
Clean and Presses. (20 k) 3. (30) 3. (35) 3. (37.5) 3. 3. 3.
Power snatch. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3.
Dead Hang split snatch. (20 k) 2. (22.5) 2. 2. (25) 2. 2.

flexing …
One Arm curl. (10 k) 11. 11.
SLHR (10 k) 11. 11.
Wide Grip Pulldowns. (100 lbs) 10. (110) 10.
One Arm Military Press (10 k) 8. 7.
Ab Roller 12. 11.

Breathing Squat (45 k ) 4. (65) 4. (90) 20.

Thurs 17-1-2019.

Stick warmups.
Jerk Behind Neck. (20 k) 5. (25) 5. (30) 5. (35) 5.
Clean pulls. (40 k) 3. (45) 3. (50) 3. (55) 3. (60) 3.
Squat [5x3] Don’t know what i am going to do with these - no spotters, no safety rack, just a carpet floor. Guess i will keep them pretty light. (45 k) 3. (55) 3. (65) 3. (75) 3. (85) 3.

Dead hang Split Clean. Stick – 2. (20 k) 2. (22.5) 2. (25) 2. (27.5) 2. (30) 2. (32.5) 2.

Flexing ……
Palms up Lat pulldown (110 lb) 10. 10.
Triceps Pressdown. (80 lb.) 10. (90) 10.
Ab roller. 12. 12.
Facepulls. (30 lb.) 10. 10.


#160

i plan to do something similar, starting in march, but i’ll prolly do it 1 per week and go only to 100 kg