Topic: LaDuke's Training Log

[Tom Phillips]

Hi Paul,

Enjoying reading your log, nice work with the cleans, you ll get 129 next time now you know you can get under it!!

Tom

[Paul LaDuke]

Thanks for the motivation Tom!  I will be trying 130 next time because I will be lifting in my garage and not at work.  I have kg bumpers at home, lb. bumpers at school.

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

Matt,

I can't say that the sets have been a grind at all.  I think part of it is that I have the wisdom of a 41 year old in taking care of one self (nutrition, stretching, sleep) and that I only perform 2 sessions of squat per week and 1 session each of snatches and cleans.  I think another part of it is that I am not really building new strength.  I haven't emphasized the squat like I should in the past few years plus a minor back injury (SI sprain, misalignment) prevented me from squatting much at all for the first half of 2008.  I had squatted 395# early in 2008 so I am not in new territory as far as weight goes in the back squat.  I am in new territory in the front squat, so handling these loads may be interesting, especially in a couple of weeks when I have to hit 6 x 6 and start ramping up the load intensity.  But that is what I want to do and my joints really have been feeling good so far.

I have been getting so much stronger by doing less volume per week and higher intensity.  I have been hovering around a 210-215 total for almost 2 years now and I think I could hit a 230kg total within 4-6 weeks of smart training!  That would be a 100 kg snatch and a 130 clean and jerk.  I hit an easy 96kg snatch a couple of weeks ago and almost cleaned 129 today.  I believe a 230 total is very possible, which would be outstanding!

[Paul LaDuke]

1/12/2009

I can't say that I felt muscle soreness at all from the workout on Friday!  My knee was sore, but that is from an ACL/MCL reconstruction back in the dark ages (circa 1987)    It is a bit swollen but once I get warmed up, deep squating is not an issue.

Monday's Workout - Snatch

Warm Up - 15 minutes

Snatch
3 sets x 3 reps x 40kgs
2 sets x 3 reps x 60 kgs
2 reps x 70kgs
2 reps x 80kgs
6 sets x 2 reps x 84kgs

Cool Down - lunges, stretches

[Paul LaDuke]

Knee felt a little less sore and swollen today.

Tuesday, 1/13/2009

Warm Up Jump Rope x 250 reps, BW squats x 25, stretching, shoulder circuit, presses, rotations

Front Squat
This is day 5 of the Russian Squat Routine
 
5 x 60kgs

5 x 85kgs

5 x 100kgs

6 x 2 x 114kgs

This is feeling a lot easier to do, I really fought the desire to go heavier.  Not really looking forward to doing 6 x 5 x 114kgs on Friday, but I will git-r-done.

[Paul LaDuke]

Wednesday, 1/14/2009

Bodyweight and DB Workout

- Squat - Sets of 25, 20, 15, 10, 5

- Push Ups - various styles of pushups, 50 Total Reps

- DB Shoulder Circuit - Superman Raise x 10, Cuban Raise x 10, Shoulder Press x 10 for 3 sets

- Abs using various MB throws

I am a bit under the weather with a headache and sinus pain.  Hope to feel better tomorrow.

[Paul LaDuke]

Thursday, 1/15/2009

Warm Up - squats, lunge series  (which I video taped and will post), DB shoulder circuit, stretch

Clean and Jerk
- 2 sets x 3reps x 60kgs
- 3 reps x 72kgs
- 3 reps x 85kgs
- 2 reps x 92kgs
- 6 singles x 105kgs (80%)

Shoulder Circuit
- 3 circuits of Superman, Scaption, External Rotation and Y Raise x 6 reps each (lying prone on incline bench)

Fitness Ring Push Ups
- 3 sets of 15 reps, feet elevated to ring height (24"),  this exercise is great for shoulder stabilization

Tabata Squat Circuit
- 8 sets x :20 work/:10 rest, do as many full squats as you can during the work time.  Total reps = 180

[Paul LaDuke]

Friday, 1/16/2009

Warm Up - squats, lunges, lots of stretching cause I was sore from that Tabata circuit

Front Squat
Day 6 of the Russian Squat Routine - 6 sets of 5 reps at 80% is scheduled

10 x 60kgs
10 x 85kgs
6 x 100kgs
6 x 4 x 114kgs (250#)
I really struggled to get this one mostly because of the workout yesterday.  I didn't miss a rep, but I did take may time between sets and really had to resist bagging it.

DB Shoulder Circuits
Between sets, I video taped 4 of my shoulder circuits that I regularly prescribe to our athletes.  I started this 2 years ago and I think our shoulder injuries are down as a result.  I need to get our wrestlers to do them year round.  I will post the video in a couple of days after I edit them and put the proper titles into them.

I think I will sleep good tonight!

[Paul LaDuke]

No training for 2 days because of the stomach flu that is going around.   I am glad I don't have a meet coming up soon.