Topic: LaDuke's Training Log

[Paul LaDuke]

Okay, I have just been working out and not training.  The USAW masters national championships (Old Fart Nationals) are coming up in April so I have begun to start training for that.  My goal is to total more than 230kg there.  In the past 2 weeks I have hit a 95kg snatch, a 130kg clean and jerk, a 132kg clean and a 180kg squat.  Training will be based off of what I want to hit for openers at nationals (95kg snatch, 125kg clean and jerk).

Workout, Friday, January 15, 2010
Snatch
- 60kg x 2
- 70kg x 2 x 2
- 80kg x 2
- 85kg x 1 x 6 


Clean and Jerk
- 102kg x 2 x 3
- 110kg x 1
- 115kg x 1
- 125kg x 1

Clean Pulls from High Box
- 165kg x 2 x 6

Metcon Circuit
1:15 work period, :45 rest period
Each work period was:
- 5 pullups
- 10 pushups
- 15 squats
- 20 KB snatchs

Weight Check - 94.8kg

[Paul LaDuke]

Training, Monday, January 18, 2010

Warm Up

Squat
- 60kg x 10
- 85kg x 10
- 100kg x 5
- 125kg x 5
- 145kg x 5 x 3

Press
- 60kg x 5
- 65kg x 5
- 70kg x 5

Tabata Circuit - :20 seconds work, :10 rest, 6 rounds
- Pullups (minimum 10 each set)
- Squats (20 each set)
- Push Ups (18-22 each set)
- Crunches or Planks

Body Weight - 94.8kg

[Paul LaDuke]

Training, Wednesday, January 20, 2010

Body Weight Circuit - 400 rep challenge for time
- 100 squats
- 100 pushups
- 100 KB snatches (both hands on handle)
- 100 ring rows
Time - 18:30

30 min rest/recovery period


Snatch
- tall snatches 40kg x 5 x 2
- 60kg x 2 x 2
- 75kg x 2
- 85kg x 2 x 2
- 90kg x 1 x 2 (missed first)

Snatch Pulls- 110kg x 3 x 5

Weight - 94.5kg

[Paul LaDuke]

Workout, January 22, 2010

Warm Up

Squat
- BW x 10
- 20, 60, 80 & 100kg x 10
- 125kg x 5
- 140kg x 3
- 150kg x 3
- 160kg x 3 x 2

"300 Workout - This is a benchmark testing workout for fun.  It created an internet fever a few years ago.  I use it to break up monotony with the football team.

- 25 pull ups
- 50 deadlifts @ 135#
- 50 Push ups
- 50 box jumps (18" box)
- 50 Floor wipers holding 95#
- 50 KB clean and press @ 35#
- 25 pull ups

Time - 17:41!

Last time I did this about 1 year ago, I got it in just under 21:00 and was gassed.  Today went much easier and obviously much better time.  I was quite surprised.

Weight - 94.4kgs

[Paul LaDuke]

Workout, January 25, 2010

Warm Up

Snatch
- 40kg x 5 x 2
- 60kg x 5
- 70kg x 3
- 80kg x 3
- 85kg x 3 (PR Triple)
- 90kg x 2 (PR Double)
- 95kg x 1
- 98kg x 1 (miss

Snatch Pulls
- 110kg x 3 x 5

Front Squat
- 100kg x 5
- 125kg x 3 x 3

Pretty good workout despite some hip pain at the beginning of the workout.  Hip loosened up by the 70kg snatches.

[Keith Miller]

Great job on the PR's!!!

[Paul LaDuke]

Thanks Keith, my squat training is paying off!

Workout, January 26, 2010

Circuit - Deck of Cards
This is a change of pace workout that will follow random sets and reps.  Take an ordinary deck of cards and remove the jokers.  Face cards are worth 11 reps.  All other cards are taken at their value for reps.  I chose 4 body weight exercises and assigned them to a suite as follows:

Spades - renegade rows
Clubs - Lunges
Hearts - Burpees
Diamonds - Push Ups

Start dealing and perform the exercise for the prescribed number of reps.  Continue until you do all the cards in the deck or go for a set time period.  Today was a period of 15 minutes solid doing this.  Worked up a good sweat.  The deck dealth a lot of burpees and lunges.  Got a little tired at the end.  Fun to do to switch up the routine since you never know what is going to happen next.


Weight - 94.5kg

[Paul LaDuke]

Workout, January 27, 2010

Clean and Jerk
- 60kg x 3
- 85kg x 3
- 95kg x 2
- 100kg x 2
- 105kg x 1
- 110kg x 1
- 115kg x 1
- 120kg x 1
- 125kg x 1
- 130kg x 1, missed jerk 

Romanin Deadlifts
- 130kg x 5 x 3

Weight - 94.8kg