Topic: LaDuke's Training Log

[Paul LaDuke]

Workout, 4/27/2009, PM

Warm Up - rode bike to work for warm up 1.5 miles, 90 degree heat.

Snatch
- 2 x 3 x 60kg
- 2 x 70kg
- 2 x 75kg
- 2 x 1 x 80kg (missed first rep, grrrrrrr)
- 1 x 85kg
- 1 x 90kg

[Paul LaDuke]

Had to make today another quick workout. 

Workout, 4/29/2009

Warm Up - the usual stuff

Clean and Jerk
-2 x 3 x 60kg
-2 x 85kg
-1 x 100kg
-1 x 105kg
-1 x 110kg
-1 x 115kg
-2 x 1 x 120kg (missed first clean, lapse in focus)
-2 x 1 x 125kg

Pretty good workout.  Puts my total at 222.5kg if you add Monday's snatch session to today's clean and jerk session.  I should be able to do more in a competition, hopefully!

[Paul LaDuke]

Workout, 5/1/2009

Warm Up - the usual stuff, spent a bit more time today due to sore legs from standing a walking much of the day.

Snatch
- 3 x 50kg (tall snatch)
- 3 x 60kg (tall snatch)
- 2 x 70kg
- 2 x 1 x 80kg
- 1 x 85kg
- 1 x 90kg
- 1 x 95kg
- 2 x 1 x 102kg (225#) missed both just out front, need to work on finishing

Squat
- 10 x 60kg (stop squats)
- 20 x 60kg (non stop, set took >30 seconds)


Notes:
- Weightroom was very muggy today and it sapped my stamina, should have eaten a good snack about an hour before training session.
- Didn't feel that great today due to moving junk around in my basement all morning.  Standing that long irratates my knees and ankle.

[Paul LaDuke]

Workout, 5/4/2009 AM

Body Weight Circuit Training 4 circuits of:
- 25 squats
- 25 push ups
- 10 pull ups

[Paul LaDuke]

Workout,  5/4/2009

Warm Up - the usual stuff

Snatch
- 2 x 3 x 40kg (tall snatch)
- 2 x 3 x 50kg (tall snatch)
- 2 x 3 x 60kg (pause snatch)
- 2 x 70kg
- 2 x 80kg
- 2 x 85kg
- 1 x 90kg
- 1 x 95kg

Clean and Jerk
- 2 x 85kg
- 2 x 95kg
- 2 x 1 x 105kg
- 2 x 1 x 110kg
- 1 x 115kg

[Jack]

Good workouts despite the heat & work load Paul!

Sjaak

[Paul LaDuke]

Thanks Sjaak

Workout, 5/6/2009 I usually do a max effort squat day about 10 days before a competition to see what I can do.  I got this max out idea from something that Dan John wrote long ago:

Warm Up - the usual squats, lunges, bar work.

Over Head Squat - goal 110kgs.
- 5 x Bar
- 5 x 40kg
- 5 x 50kg
- 5 x 60kg
- 3 x 70kg
- 1 x 80kg
- 1 x 90kg
- 1 x 95kg
- 1 x 100kg
- 1 x 105kg
- 1 x 110kg (miss)

Front Squat - goal 150kg
- 3 x 110kg
- 1 x 120kg
- 1 x 130kg
- 1 x 140kg
- 1 x 150kg (good lift!)

Back Squat - goal = anything over 170kg
- 3 x 150kg
- 1 x 160kg
- 1 x 170kg

Behind the Neck Push Press
- 4 x 5 x 70kg

- Not a bad day, only 1 miss in 40 reps!  Kind of a fun way to do your max!

[Paul LaDuke]

Workout, 5/9/2009

Warm Up - the usual stuff

Snatch
- 2 x 3 x 40kg (tall snatch)
- 3 x 50kg
- 2 x 60kg
- 6 x 2 x 70kg

Clean and Jerk
- 3 x 70kg
- 6 x 2 x 90kg

Done