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.