Topic: LaDuke's Training Log

[Paul LaDuke]

It was great to put a face with the name and nice to meet you.  I wish we had more time to talk training.  I wanted to stay for that last session, but I also needed to get my son home, he was beat!

Congrats on your gold medal.

[Keith Miller]

No problem, we'll figure it out another time.  I'll most likely be at the Arnold in March, so possibly then.  It looks like I'll be going into a long strength phase. 

[Paul LaDuke]

Thursday, November 12, 2009 AM Workout

Push ups 2 x 50

Multi-directional Lunges - 2 x 50

Body Weight Squats - 3 x 20

DB Shoulder Circuit #1 - 2 x 10


Felt a bit stiff before the workout due to the return to squating, but after a brief warm up I felt really good.  Movement is always good when you are stiff and sore.

Hopefully I will get to snatch and clean and jerk today at work after physicals, just depends on how long the physicals take.

[Paul LaDuke]

Thursday, November 12, 2009 PM Workout

Snatch
40 x 5 x 2 sets
60 x 5 x 2 sets
70 x 2
75 x 2
80 x 2
85 x 2 x 3 sets

Clean and Jerk
85 x 2
95 x 2
105 x 2 x 2 sets
110 x 2 (PR Double)

[Paul LaDuke]

Saturday, November 14, 2009

Squat
20kg x 10
70kg x 10
90kg x 8
110kg x 5
130kg x 3
140kg x 3 x 6 sets

[Paul LaDuke]

Monday, November 16, 2009

Body Weight Circuit

4 Rounds of:
Pull Ups (13, 13, 12, 12)
Squats (50, 25, 25, 25)
Push Ups (50, 25, 25, 25)
Multi-directional Lunges (50, 32, 32, 32)

[Paul LaDuke]

Wednesday, November 18, 2009

Snatch Workout
Hang Snatch
- 40kg x 5 x 2 sets
- 50kg x 5 x 2 sets

Snatch
- 60kg x 2 x 2
- 70kg x 2
- 75kg x 2
- 80kg x 2
- 85kg x 1
- 87.5kg x 1
- 90kg x 1
- 92.5kg x 1 miss

Snatch Pulls
- 102.5kg x 5 x 3

24" Box Jumps
- 10 x 5 sets

Notes:
Upper body is still a little sore from the 50 pullups on Monday.  Brachioradialis, rhomboids and latisimus dorsi muscles are full of trigger points and tightness.  Legs felt good.

[Jack]

Cool workout Paul! Awesome pullups and pushups.

4 Rounds of:
Pull Ups (13, 13, 12, 12)
Squats (50, 25, 25, 25)
Push Ups (50, 25, 25, 25)
Multi-directional Lunges (50, 32, 32, 32)