Topic: LaDuke's Training Log

[Paul LaDuke]

I was thinking of putting trash cans out today just for a mental thing on the guys.  One of our 3 major themes this year is "Get Tougher" so this workout is a "Get Tougher" workout.  I am not a big HIT fan like PSU preaches, but it has its place at times, especially with today's soft kids!  I have noticed that the group of kids coming up now are just not tough like they used to be.

Here is our mantra:  "Get Tougher, Get Stronger, Get Better."  Simple and effective.

[Jack]

I am not a big HIT fan like PSU preaches, but it has its place at times, especially with today's soft kids!  I have noticed that the group of kids coming up now are just not tough like they used to be.

This looks familiar. Our kids, 17 and 15, are doing very well academically but sports, or even movement is abhorred.  I did have a little stint training with my son, but that's over alas. As luck would have it, they are brought up with our disciplined eating, so their BW is spot-on. I'm still trying to get them on a simple bodyweight exercise routine.

Sjaak

[Paul LaDuke]

Workout, 2/13/2009

Warm Up - felt pretty good, not as much warm up needed.  Squats, shoulder circuits, lunges, stretching

Clean and Power Jerk
-5 x 61kgs (135#)
-3 x 72.5kgs (160#)
-2 x 84kgs (185#)
-1 x 93kgs (205#)
-2 x 1 x 102kgs (225#)
-2 x 1 x 111kgs (245#)  PR on the power jerk!
-1 x 113kgs (250#) missed the power jerk, but the clean felt really easy and good!

Front Squat - Workout #14 of the Russian Squat Program, 3 x 3 x 95% of 1RM
- 3 x 125kgs (275#) already warmed up from cleans
- 3 x 3 x 136kgs (300#)

Cool down stretch, ice both knees for 15'

This workout has me believing that a 300# clean and jerk will soon be mine.  I want it and I want it bad.  I just need to train smart and keep working on the little things.

[Carl Darby]

I noticed that this is the first time since the 6x5 squat day that you did anything significant besides squat. I did the 5x5 workout today, and felt like I could have done considerably more, as long as it didn't involve leg work in any way. How was the 4x4 day compared to the 5x5 day?

[Paul LaDuke]

Carl,

I felt the 4x4 day wasn't bad at all.  I probably could have done some other work that day, but decided not to because the day before I had done a pretty good clean and jerk workout.  I choose not to do anything on the 6x5, 6x6 and the 5x5 day because I don't feel the need to at my age and training emphasis right now.  I don't plan on competing until early May so I am more in a strength building cycle.  I also feel like "less is more" now that I have gotten older.  Too many lifters do work just to do work and get nothing out of it or they get overtrained, injured or see their lifts diminish.  My manta is "Train smart, train hard!"

[Paul LaDuke]

Workout, 2/16/2009

Warm Up rode my bike to work to get my lifting shoes 3 miles total trip, stretched, lunges, squats, shoulder DB work

Snatch
-5 x 40kgs
-2 x 3 x 60kgs
-3 x 1 x 70kgs
-3 x 1 x 80kgs (all misses)
-1 x 80kgs -good lift
-1 x 90kgs -miss
- decided I just wasn't meant to snatch today so bagged the snatches.

Snatch Pulls
- 4 x 3 x 110kgs

Snatch Grip Romanian Deadlifts
- 3 x 3 x 110kgs

This was not a good session, but a bad day lifting is better than a good day at work!

[Paul LaDuke]

Workout, 2/17/2009

Warm Up - squats and stretching, some light db work for shoulders

Back Squat
- 10 x 135#
- 5 x 185#
- 5 x 225#
- 4 x 275#
- 6 x 2 x 310#
All weight in lbs. because I squated at work and all the weights are in lbs. there.

Cool Down - walking, stretch

Notes: 
- Most of my squats were stop squats.  This just seems to make my knees feel better to stretch out all that scar tissue.

- I purchased a bunch of small iron kilo plates from Craigslist today.  Got a pretty decent deal on 2.5kg and 1.25kg plates for my garage gym!  I should be able to do all workouts with percentages only having to round off to the nearest 2.5kgs!  I am excited about this new development.

[Jack]

This was not a good session, but a bad day lifting is better than a good day at work!

LOL I agree.

Sjaak