Topic: LaDuke's Training Log

[Paul LaDuke]

Current Strength Numbers
Snatch - 96kgs
Clean and Jerk - 120kgs
Squat - 172kgs
Front Squat - 140kgs


Today's workout was the 1st workout of a Russian Squat routine modified for a Master (2 x week) and using the front squat.

Warm Up - Multi-directional lunges w/ bar, jump rope, body weight squat

Specific Warm Up - Front Squat 5x60, 5x85, 4x100, 3x110

Front Squat - 6 sets x 2 reps x 115kgs (80%)

Snatch - 3 x 2 x 60kgs, 3 x 1 x 70kgs, 3 x 1 x 75kgs

Walk for cool down

Stretch - 15 minutes

[Paul LaDuke]

12/25/2008

Nutritional Recovery Day!


Goal of this day is to eat more calories than I burn in 1 week.  Intake to consist of a sampling of just about everything in the kitchen.

[Paul LaDuke]

Nutritional recovery day was successful - I gained 1.5kgs!

Shoulders are sore today, especially R shoulder.  I should have warmed up more before doing snatches on 12/24.  So I did some shoulder prehab circuits:

Circuit #1 w/ 10# DB
Lateral Raises x 10
Front Raises x 10
Bent Over Fly x 10

Circuit #2 w/ 10# DB
Iso-lateral, alternating
Bicep Curl to Arnold Press x 10
Bicep Curl to Press and Lateral Bend x 10
Bicep Curl to Press covering eye (hard to describe this one) x 10

Cybex External Rotation Series
Elbow at side x 2 x 10
Elbow at 90 x 2 x 10

Legs are still sore from front squat routine on 12/24 and sitting around yesterday.  Front squats will be performed on 12/27.  Stretched today for about 10 minutes.

Bike Ride for 20 minutes.

[Paul LaDuke]

Not sore today so yesterday off was a good plan.

Day 2 Modified Russian Squat Program
 
- Warm up (multi directional lunges x 80reps, MB chops and figure 8s x 40 reps)

- Front Squat - 6 sets x 3 reps x 112kgs (80%)

- Romanian Pulls (RDL w/ a pull at the top) 6 sets x 3 reps x 130kgs

- Cool down and stretch - 15 minutes

[Jack]

Paul,

Thanks for posting your program, it's very interesting.
I'll be following where it leads you. I admire your numbers in the first post.

Sjaak

[Arden Cogar Jr.]

Agreed with Sjaak.  I'm looking forward to seeing how often you squat.  You and I are close in age.  I now squat and pull four times a week and my body is responding nicely to it.  I'm leaning out and actually getting fit.  I'm totally sold on the idea that "strength is a skill" and that proper weight training is the same as training for every competitive sport (as compared to the traditional bodybuilding routines).  Adaptation at it's finest.

All the best,
 Arden

[Paul LaDuke]

Sjaak and Arden,

Thanks for the encouragement!  I hope my log can give you some ideas on training as a master aged lifter.  There isn't much info out there for us.

Monday, 12/29 and Tuesday, 12/30 - no training due to work schedule.  Hosting 10 basketball games in 2 days doesn't give one much time to workout.  I did do some lunges and some shoulder circuits but nothing noteworthy.

Wednesday, 12/31  (harder than usual workout due to missing 2 days)
- Warm Up - shoulder circuits, lunges, jump rope, 15 minutes worth of work

- Snatch - 3 x 3 x 40kgs, 3 x 3 x 50kgs, 3 x 2 x 75kgs, 6 x 1 x 80kgs

- Front Squat (Day 3 of Modified Russian Squat Routine) - 6 x 2 x 115kgs (80%)

- Snatch grip RDL w/ Pull - 6 x 3 x 102kgs

- Cool down, stretch

Weighed out at 202.8# (92.1kgs)

Have a Happy New Year in 2009! 


Next workout will be 1/2/09.

[Paul LaDuke]

http://revver.com/video/1416311/

1/2/09 Workout

- Warm Up

- Clean and Jerk - 3 x 40, 3 x 50, 3 x 60, 3 x 80, 4 x 2 x 95 (80%)  see video for 3 of the sets all from different angles, comments welcome.

- Front Squat (Day 4 of Modified Russian Squat Routine) - 4 x 70, 4 x 90, 6 x 4 x 112 (80%)

- Cool down and stretch

The video is from my garage.  First video taken from my little piece of paradise but daggum it was cold in there today.  The temperature is actually nice, but holding a bar that is 45 degrees or so gets cold man!  When I am done, I prop the platform vertically against the wall so that the mom-mobile can go in the garage.  Workouts out nicely so far.