Topic: LaDuke's Training Log

[Paul LaDuke]

Workout, 3/23/2009

Warm Up - Lunges, squats, shoulder circuit

Snatch
-2 x 5 x 50kg
-5 x 60kg
-2 x 2 x 70kg
-2 x 2 x 80kg
-2 x 82.5kg
-2 x 85kg
-2 x 87.5kg (missed 1st)
-2 x 1 x 90kg (missed 1st)

Clean and Jerk
-2 x 90kg
-2 x 100kg
-2 x 110kg (I don't recall performing a double with more than 100!)

Squat
-5 x 70kg
-5 x 90kg
-5 x 110kg
-3 x 130kg
-2 x 140kg
-2 x 150kg
-2 x 160kg
-1 x 170kg

[Jack]

Great workout & awesome load Paul, congrats with the double!
Cool squatting, obviously the knee is OK?

Sjaak

[Paul LaDuke]

Knee does fine if I don't do too much volume or too many days consecutively.  It tends to swell up a bit after a workout but feels pretty good during a workout after a good warm up.  I plan to only train M-W-F this week so more volume in a session but much more rest time.  My knee is barking at me a bit right now, but I was outside in cool weather today for a bit and I am cold.  Tomorrow will tell!

[Paul LaDuke]

Knee felt pretty good today.  I am hoping a good week of Aleve, stretching and only 3 days of lifting will help me to kick this soreness.

Workout

Bench Press - today's challenge of the day for the football team.
- 12 x 205#  goal was to get at least 10 reps at your body weight.  I weigh 205# currently and performed 12 reps, so not bad for an exercise I don't do!  Olympic lifting seems to keep you strong throughout the whole body!

[Paul LaDuke]

Knee feels pretty good today.  1/10 on a pain scale. 

Workout 3/25/2009

Warm Up - the usual

Snatch
- 3 x 5 x 50kg (tall snatch)
- 3 x 3 x 60kg (tall snatch)
- 2 x 1 x 70kg
- 1 x 75kg
- 6 x 1 x 80kg

Snatch Pull
- 3 x 3 x 110kg

Drop Snatch
- 3 x 3 x 70kg

[Paul LaDuke]

Knee has felt good all week.  3 days per week training for now is what I plan to keep doing for a while.

Workout, 3/27/2009

Warm Up - the usual stuff

Tall Clean
- 2 x 5 x 70kg, working on getting under the bar quicker and in good position.

Clean and Jerk
- 3 x 70kg
- 2 x 90kg
- 1 x 100kg
- 1 x 110kg
- 1 x 115kg
- 1 x 120kg
- 1 x 125kg
- 1 x 130kg (FOR A NEW PR!)
- 2 x 1 x 135kg (2 misses at the clean)

Clean Pulls
- 3 x 3 x 140kg

Video of the PR is in the Weightlifting Forum.  Comments and critiques are welcome!

[Paul LaDuke]

Workout, 3/30/2009

Not feeling that great this morning.  6 am workouts at 42 yrs old isn't fun.  Spent about double the time for warm up.  Tweeked my back doing the pulls on 3/27 so I am pretty stiff in the morning.  I feel pretty good after 10am or so.

Warm Up - about 15 minutes today, shoulder circuit, squats, stop squats, Sotts press, clock lunges (2 sets), OHS, drop snatch, 

Snatch
- 2 x 5 x 50kg (tall snatch)
- 2 x 3 x 60kg (tall snatch)
- 6 x 2 x 75kgs

Front Squat
- 2 x 90kg
- 2 x 105kg
- 2 x 115kg
- 2 x 3 x 125kg

[Paul LaDuke]

Workout, 4/1/2009 - Feel pretty good today, very little knee pain and no back pain.

Warm Up - the usual stuff

Clean and Jerk
- 2 x 3 x 70kg
- 2 x 2 x 80kg
- 2 x 90kg
- 6 x 2 x 100kg

Done.  Keeping simple and lighter this week built in as a down week.  I have video of the last 5 sets at 100kg.  Will post them tomorrow when I have a chance to download and edit.