Topic: LaDuke's Training Log

[Keith Miller]

Good job on the squat!  I wish mine were that high.

[Paul LaDuke]

Keith,

My squat has really improved since September, 2008.  The reason is simple, I really have worked hard at it.  I have always felt that my squat was holding me back in progression, but never really did a program to work on it.  I did 2 cycles of the Russian Squat Program with 1 concentrating on the back squat and the other one concentrating on the front squat.  My back squat went from a 160kg squat (I was out of shape when I started) to almost 180kgs.  The front squat went from 140kgs to around 152.5 kgs.  The great thing was that the concentration on squats and only working on form in the classic lifts really seems to have improved my total.  My point is, work your squats. 

[Paul LaDuke]

Workout, 3/16/2009

Warm Up - bike 10', lots of DB shoulder work, squats, stop squats, needed to warm up quite a bit, the workout was at 6am!

Snatch
- tall snatch x 5 x 45kgs
- tall snatch x 5 x 60kgs
- 3 x 70kgs
- 3 x 2 x 80kgs
- 3 x 1 x 85kgs

Snatch Pulls
- 3 x 3 x 100kgs

Cool Down - iced my knee for 15', bike ride 10'

[Paul LaDuke]

I need to take it a bit easy on squats today because my left knee is swollen and sore.

Workout, 3/17/ 2009

Warm Up - 10 min, squats, lunges, presses

Clean Grip and Stance Deadlift - wanted to see what I could do, did not bother my knee at all
- 5 x 70kg
- 3 x 110kg
- 3 x 140kg
- 1 x 150kg
- 1 x 160kg
- 1 x 170kg
- 1 x 175kg
- 1 x 180kg
- 1 x 182.5kg  (yes I used an overhand hook grip!)
- 1 x 185kg (no lift)

Rack Jerk
- 3 x 3 x 70kg
- 3 x 80kg
- 2 x 3 x 90kg
- 2 x 1 x 100kg
- 5 x 1 x 110kg

Stop Squats
- 10 x 70kg (This really helps my knees feel healthy after the stress of jerks.  The fast ammortization of the jerk with 110kg makes my knees hurt a bit, but after doing some stop squats with a 2-3 second hold really seems to stretch the ligaments out and prevent tendinitis that I am prone to getting in my right knee.)

[Carl Darby]

Those are some strong deadlifts. Mine peter out around 160.

[Keith Miller]

I hear ya, Carl, those are strong.  Mine settle in around 150 - 155 kg.  I might test it on Thursday.  Good job Paul!! even with a bum knee.
 

[Paul LaDuke]

Thanks for the comments on the deadlift.  I don't recall ever finding out what I could deadlift so I was fun seeing what I could do.  Much easier on the body than the squat in my case.

Workout, 3/19/2009 - worked out at the high school today so all weights are in lbs.

Warm up - shoulder circuits, squats, stretching, stop squats, etc.

Tall Snatch
- 5 x 115 lbs.
- 5 x 135 lbs.

Snatch
- 3 x 155 lbs.
- 3 x 165 lbs.
- 2 x 2 x 175 lbs.
- 2 x 2 x 180 lbs.
- 2 x 2 x 185 lbs. (planned on stopping there but I felt good and fresh so went on)
- 1 x 190 lbs.
- 1 x 195 lbs.
- 1 x 200 lbs.  (this has been an inconsistent weight for me to snatch, but got it today pretty easy, now I need some consistency in hitting it!)

Snatch Pulls
- 3 x 3 x 215 lbs.

[Paul LaDuke]

Workout, 3/20/2009

Warm Up - usual stuff

Clean and Jerk
- 2 x 3 x 70kg
- 3 x 90kg
- 2 x 100kg
- 6 x 1 x 110kg

Front Squat
- 3 x 2 x 130kg