Topic: LaDuke's Training Log

[Paul LaDuke]

Tuesday, January 6 Workout
Warm Up (15 minutes or so of body weight and empty bar work)

Snatch
- 2 sets x 5 reps x 40kgs

- 2 sets x 3 reps x 60kg

- 2 sets x 2 reps x 70kg

- 2 sets x 1 rep x 80kg

- 2 sets x 1 rep x 85kg

- 2 sets x 1 rep x 90kgs (missed 1st rep)

- 2 attempts at 92.5kgs, missed both

Back Squat (Day 5 of the Modified Russian squat routine - 6 x 2 x 80% scheduled, I have been doing only FS but I substituted BS today instead)

- 5 reps x 70kgs

- 4 reps x 90 kgs

- 4 reps x 110kgs

- 2 reps x 130kgs

- 6 sets x 2 reps x 140kgs (80% of BS Max)

Cool Down

[Paul LaDuke]

Wednesday, January 7, 2009 Workout

Warm Up - 15 minutes of lunges and DB shoulder work

Jerks from the Rack

- 2 sets x 3 reps x 60kgs

- 2 sets x 3 reps x 72.5kgs

- 2 sets x 3 reps x 85kgs

- 2 sets x 3 reps x 92.5kgs

- 6 singles x 100, 100, 105, 105, 110, 110

All weights are rounded of to the easiest KGs but workout was done in lbs.  I would have liked to have gone heavier but I was working out in the HS weightroom w/ iron weights in a rack and on a rubber floor.  Not the ideal workout location for this, but it is good to mix it up and throw your body and mind out of rythm and see how you respond.  My best rack jerk is only 120kgs with bumpers on a platform, so I am pretty happy with what I did.  I would like to do some BTK rack jerks and see if I can finally do 300#.  I am pretty confident that I can this time!

[Paul LaDuke]

Training for 1/8/2009

Warm Up

Lunges (multidirectional series) - 120 total reps

Squat (body weight, no bar) - 50 reps

Pull Ups - 20 reps

Planks - 5 minutes of holds in various positions

[Jack]

Warm Up

Lunges (multidirectional series) - 120 total reps

Squat (body weight, no bar) - 50 reps

Pull Ups - 20 reps

Planks - 5 minutes of holds in various positions

Hey Paul, cool bodyweight routine!

Sjaak

[Paul LaDuke]

One of my basic beliefs is that young kids should learn to lift their own body before lifting weights.  Since I am a strength coach at a HS, I try to make that happen.  Once the athletes are in season I especially do a lot of body weight work.  Body positioning, balance and body awareness is really lacking with today's generation.  Ideally, if they can handle their own body weight, they can then progress to weights.  Kids today no longer do pushups, dips, pull ups, sit ups, etc., so I need to teach them.

Since I believe that bodyweight workouts are a foundation of exercise, I try to do them with some regularity.  Plus the lunges really help my back, SI joint and knees to feel better.  If I am feeling especially joint sore, I will do this workout and I have found that if I do the lunges with regularity, I don't get a joint sore (especially my SI joint).  They really loosen your hips, pelvic girdle and knees up.

I will take video of my lunge series because it is pretty complex to try to write down and I will try to post it this evening.

Take care.

[Paul LaDuke]

Great workout today! 1/9/2009

Warm Up - 10 minutes

Clean- 3 x 60kgs
- 3 x 72kgs
- 3 x 85kgs
- 2 x 92kgs
- 2 x 100kgs
- 1 x 105kgs
- 1 x 110kgs
- 1 x 115kgs
- 1 x 120kgs
- 1 x 125kgs
- 1 x 129kgs (285#) (a new PR attempt, cleaned it but it pinned me in the hole and missed)

I have cleaned 125kgs 4 times successfully, so I am pretty pumped

Day 6 of Russian Squat Routine - using Front Squats
- 4 x 102kgs
- 6 x 4 x 113kgs (felt really strong)

Clean Pulls- 3 x 3 x 129kgs (285#)

Push Ups (today's challenge with the HS football team)
63 reps in 60 seconds

[Jack]

Hi Paul, I'm in full agreement:

One of my basic beliefs is that young kids should learn to lift their own body before lifting weights.  Since I am a strength coach at a HS, I try to make that happen.  Once the athletes are in season I especially do a lot of body weight work.  Body positioning, balance and body awareness is really lacking with today's generation.  Ideally, if they can handle their own body weight, they can then progress to weights.  Kids today no longer do pushups, dips, pull ups, sit ups, etc., so I need to teach them.

Be sure to post your lunge series.

Sjaak

[Matt Edwards]

Solid squatting. Have any sets been grinders for you in the program so far?