Topic: LaDuke's Training Log

[Keith Miller]

So are you doing all fronts (3 sets) then back, or are you alternating the sets?

[Paul LaDuke]

I am doing 3 sets of fronts and then upping the weight for 3 sets of backs.

[Paul LaDuke]

Workout - 4/13/2009

Warm Up - the usual

Snatch
- 5 x 50kg (tall snatch)
- 2 x 2x 60kg (tall snatch)
- 2 x 70kg
- 4 x 2 x 80kg (missed 3 of the 2nd snatches)
- 2 x 1 x 85kg (missed first)
- 1 x 90kg (felt good)
- 1 x 92.5kg
- snatches didn't feel good today, but I still got 90kg.

Snatch Pulls
- 4 x 2 x 110kg

Squat - Day 5 of Russian Squat.  I only split between FS and BS on the even/heavy days
- 6 x 2 x 142kg (BS)

Cool down
- roller on L IT Band.

[Paul LaDuke]

My schedule has been nuts.  I have been able to lift, but not record.

Workout, 4/20/2009, AM
- Modified Tabata Circuit
     :20 work, :10 rest, 10 alternating periods of:
     + 20 squats
     + 20 pushups

- 100 lunges (multi directional)
- 30 pull ups


Workout, 4/20/2009, PM
Warm Up - the usual stuff

Snatch
- 2 x 3 x 50kg
- 3 x 60kg
- 4 x 2 x 75kg

Clean and Jerk
- 2 x 60kg
- 2 x 85kg
- 4 x 2 x 95kg

Back Squat - Day 7 of the Russian Squat Program
- 6 x 2 x 142kg

Done.  I didn't feel that great today.  I was feeling the effects of 10 hours of sun exposure on Saturday plus a storm moving in.  My joints were achy all day do to the change in barometric pressure.

[Paul LaDuke]

Workout, 4/22/2009

Warm Up - the usual stuff

Squat - Day 8 of the Russian Squat program
- 5 x 60kg (FS) and 5 x 60kg (BS)
- 4 x 85kg (FS) and 4 x 85kg (BS)
- 6 x 100kg (FS)
- 3 x 6 x 120kg (FS)
- 6 x 6 x 142kg (BS)

BTN Push Press - more press than push, used a wide jerk grip,
- 3 x 6 x 60kg

[Paul LaDuke]

Workout, 4/25/2009; Simulated Competition Day want to hit openers of 90kg/125kg on 1st try

Warm Up - the usual lunges, squats, shoulder circuit, empty bar work

Snatch
- 2 x 3 x 50kg (tall snatch)
- 2 x 60kg
- 2 x 70kg
- 2 x 1 x 80kg (missed the 1st, lack of concentration on the lift)
- 1 x 85kg
- 1 x 90kg (felt really solid)

Clean and Jerk
- 2 x 70kg
- 2 x 90kg
- 1 x 100kg
- 1 x 110kg
- 1 x 120kg
- 1 x 125kg (clean felt good and solid, jerk was iffy)

Clean Pulls
- 4 x 2 x 140kg

Notes:
- very unseasonably warm here (close to 90) and the garage got a bit hot.  Hasn't even been in the 80s for months. Warm up was easy, but started to feel some fatigue with the last 2 reps in the clean and jerk. 
- I will be doing a competition in 3 weeks.  I look forward to it!

[Keith Miller]

Good luck!!

[Paul LaDuke]

Thanks Keith!

Workout, 4/27/2009 AM

Bodyweight work
- Multi-directional lunges x 100
- Pullups x 30
- Ring Push Ups x 100
- Squat x 100

Routine took about 25 minutes.  Didn't push it too hard.