Topic: LaDuke's Training Log

[Paul LaDuke]

Did some light training today, still don't feel right plus I am dehydrated and lacking energy.

DB Shoulder Circuit - 3 circuits of:
- Front Raise x 10 reps x 20#
- Lateral Raise x 10 reps x 20#
- Reverse Fly x 10 Reps x 20#

Tabata Squat/Lunge Circuit
:20 squat
:10 rest
:20 alternating lunges
:10 rest
repeat for 10 total sets (5 each).

Stretch

Hope I can do some lighter snatches and cleans tomorrow.

[Paul LaDuke]

Workout, 1/22/2009

Feeling fairly normal today!

Warm Up - squats, clock lunge series (1 sets), OHS, SN grip BTN presses, stretching,

Snatch
- 2 sets x 5 reps x 40kgs
- 2 sets x 3 reps x 60kgs
- 3 sets x 1 rep x 70kgs
- 2 sets x 1 rep x 75kgs
- 1 x 80kgs
- 1 x 85kgs

Snatch Pulls
- 4 sets x 3 reps x 105kgs (felt fast and strong!)

Circuit Training (oh yeah!)
:50 KB swings x 35#
:10 rest
:50 Jump rope
:10 rest
:50 Renegade Rows w/ Pushups (20# hex DBs)
:10rest
:50 plank
:10 rest
1 minute rest and repeat above cycle.  This circuit was the "Challenge of the Day" for the football team.  Not fun, but this is a great way to build some teamwork and have some fun with the boys.  The competitive nature of it also makes it ideal.  If you train a team, try implementing a challenge of the day.  Each day can emphasize some form of fitness in a competitive, team building sort of way.

Weighed out at 204# (91.5kgs)

[Paul LaDuke]

I don't know what it is, but after a moderate load/volume snatch day I have a hard time getting to sleep.  The natural high from the hormone release is just awesome.  Lifting weights is better than any drug!  I have to start a new ad campaign - "Say no to crack, say yes to snatch!"  Okay, maybe that slogan isn't the best.  I will have to work on that idea!

Workout, 1/23/2009 Workout #8 of Russian Squat Routine - 6  sets x 2 reps x 80%

Warm Up - setting up the platform is a good warm up, squats and stretching

Front Squat
-2 sets x 10 reps x 40kgs
-2 x 6 x 70kgs
-2 x 6 x 90kgs
-6 x 2 x 112kgs

Notes:  This was a difficult workout, not because of leg strength but because of conditioning.  Recovery b/w sets was hard.  The legs never felt heavy or burning, it was the old heart rate and lungs.  Getting my pulse down b/w sets was difficult.  I was able to keep the first 3 sets to 3' b/w sets, but the last 3 sets were 4-5' b/w sets.  I think set #5 was my best as far as form.  Set # 6 was mainly performed because of Queen's "We Will Rock You" Ballad was blasting through the sound system!  I usually don't lean on external motivation, but wanted to this time!

[Paul LaDuke]

Workout, 1/26/2009

Warm Up - squats, lunges, OHS, Sotts Presses, stop squats, stretches, Shoulder DB Exercises

Snatch
- 5 x 50kgs
- 2 sets x 3 reps x 60kgs
- 3 x 70kgs
- 3 x 2 x 80kgs
- 2 x 1 x 85kgs (1st miss)
- 1 x 90kgs
- 1 x 93kgs (miss)

Snatch Pulls
- 3 x 3 x 105kgs
- 4 x 3 x 125kgs

Body Weight stuff
- Pullups x 10
- Lunges x 75
- 3 max attempts at standing long jumps (8'3" best attempt)

Cool Down/Stretch

[Paul LaDuke]

Workout, 1/27/2009

Warm Up - squats, lunges, stop squats, stretches, Shoulder DB Exercises

Squat Workout #9 of the Russian Squat Program
- 10 x 60kgs
- 10 x 85kgs
- 5 x 100kgs
- 4 x 125kgs
- 6 x 2 x 145kgs

Clean Pulls
- 4 x 2 x 145kgs

DB and Body Weight stuff
- Superman Raises 2 x 10 x 10 DB
- Bentover Flye 2 x 10 x 10 DB
- Cable External Rotation 2 x 10 each arm
- Cable External Rotation w/ 90 abduction 2 x 10 each arm
- Push Ups (slow and steady) 2 x 20

Cool Down/Stretch

[Paul LaDuke]

Monday and Tuesday's workouts were pretty intense and I was feeling the effects of those workouts still today.  Compounding matters is the snow to ice to rain event on Wednesday.  I ended up digging out my driveway and the resulting slush was incredibly heavy and took me over an hour of solid work to clear the driveway.  It was a great workout and I am very grateful that I have the health to do such labor!  I am not sore, but a little wore out.

Workout, 1/30/2009

Warm Up - jump rope, lunges, squats, stop squats

Front Squat - Workout #10 of the Russian Squat Program
- 10 x 60kgs
- 6 x 85kgs (stop squats on these)
- 5 x 100kgs (stop squats again)
- 5 x 5 x 119kgs with 3' between sets

Cool Down - some stretches

Weighed out at 92kgs even. 

[Jack]

Paul, a very cool series of workouts. Your squatting load is incredible! I noticed that you didn't do any C&J's for two weeks, is there a reason for that. Just curious. your warmups and circuit work are awesome.

Sjaak

[Paul LaDuke]

I haven't performed clean and jerk in a while because they are just too hard on my body at times.  I feel great after snatches, but cleans just seem to kick my glutes.  Since my emphasis right now is to increase my front squats, my focus is on that Friday heavy squat workout.  The last 2 weeks' workouts are the toughest of the program (6x6@80% and 5x5@85%) and I haven't felt that great on Thursday.  Therefore I have skipped the clean workout for the week.  I did do some clean pulls last week.  And honestly, I had even noticed that I hadn't cleaned in 2 weeks!  Now that I am on the down hill side of the squat program, I will make sure that I get my cleans in on Thursdays.

Workout, 2/2/2009

Warm Up - OHS, Squats, Lunge series, Shoulder DB Circuits, stretching

Snatch
- 2 sets x 3 reps x 40kgs
- 3 sets x 3 reps x 60kgs
- 6 singles x 70kgs + 1 x OHS

Snatch Pulls
- 4 sets x 3 reps x 102kgs

Body Weight Supplementals
- Push Ups on Gymnastics Rings, legs elevated on box  3 sets x 12 reps
- Ring Rows, legs elevated - 3 sets x 12 reps
- Dip 2 x 10 reps
- Pullups 2 x 10 reps
- DB Shoulder Work  ( I feel I need more of this work to keep shoulders strong)

Cool Down/Stretch