Topic: LaDuke's Training Log

[Paul LaDuke]

Workout, 2/5/2009

Tabata Circuit Training  :20 seconds of work, :10 rest and get to the next station.
4 rounds of:
- Pullups (11 reps, 10 reps, 10 reps, 10 reps)
- Sit Ups (12, 12, 11, 11)
- Push Ups (20, 20, 15, 12)
- Squat (23, 23, 20, 21)

This is one of my favorite circuits to do.  The upper body stuff will really kick your butt.  The squats seem like a break so I am toying with the idea of grabbing a bar next time and squating with just the bar.  If you have 8 minutes and want to do a real workout, try it!

Tomorrow is a heavy day of front squats in the Russian Squat Program.  4x4x90% should be fun!

[Jack]

Thanks for the feedback Paul, the right ankle history explains the pulling and the squatting and even the jerk to an extend. It makes the lift even more impressive!

sjaak

[Paul LaDuke]

Sjaak, thanks!  If you want to know an really impressive story about a R ankle injury and overcoming it, check out Chad Vauhn.  He was born with a club foot.  Take a look at his pictures and his R calf musculature is quite smaller than his left, yet he still made it to the Olympics!  You can use a disadvantage as a crutch or a motivator.  Chad chose motivator!  Pretty cool story.

Workout, 2/7/2009

Warm Up - multi-directional lunges, squats, stretches

Front Squat
- 10 x bar
- 2 x 5 x 70kgs
- 2 x 5 x 90kgs
- 4 x 100kgs
- 4 x 4 x 126kgs (90%), about 3 minutes between sets

Cool down and stretch

[Paul LaDuke]

Workout, 2/9/2009

Warm Up lots of work today because my knees were really stiff and sore.  Jump rope for 200 reps, multi directional lunges for 50 reps or so, squats, stop squats, overhead squats, sn. grip presses, stretches,

Snatch
- 3 x 5 x 50 (needed more warm up than usual)
- 4 x 2 x 75
- 2 x 2 x 80
- 1 x 84 (185#)
- 1 x 88 (195#)
- 1 x 90.5 (200#)
- 3 x 1 x 93 (205#) missed all 3 out front

Snatch Pulls
- 6 x 3 x 107 (235#)

Cool down and stretches

[leighton richards]

I notice you miss a few snatches in training with weights less than your PR.
I have snatched 85Kg in training in the past, and am quite consistent with 75Kg, ie I can do 5 sets of 2 at 75Kg with few misses.
However, at 80Kg I will often miss 3 singles in a row, very frustrating, also one of the reasons why I seldom do singles with snatches anymore.

[Paul LaDuke]

Leighton,

I think the snatch is my toughest lift.  I constantly struggle with form issues that really only manifest themselves when I train maximally.  So instead of training sub-max and fool myself into thinking my form is really good because I am successful, I would rather work maximal and find my errors and try to correct them.  I also know that I am a gamer.  I was when I played organized football and basketball and I think I still am.  I just do not practice as well as I compete.  So misses don't bother me because I learn something from them and I keep them to a minimum.  It would be a mistake to train with too many misses so I call it quits after 3 misses.

Workout, 2/10/2009

Warm Up - Knees were a bit stiff again today, but responded really quickly with no pain after some warm up.  Squats, stop squats, lunges

Front Squat - Workout #13 of the Russian Squat Program
- bar x 10
- 5 x 60kgs
- 5 x 85kgs
- 4 x 100kgs
- 6 x 2 x 112kgs  (1st 3 sets were stop squats, last 3 sets were quick squats)

Snatch Grip BTN Press
- 5 x 5 x 55kgs

Gymnastic Rings Work
- Tricep Presses - 3 x 10

Cool down and stretch

Iced my knees for 15'

[Paul LaDuke]

Workout, 2/10/2009
Tough metcon workout today (metcon is metabolic conditioning).  The football team will be doing the infamous "300 Workout" tomorrow and I did it today just to see what it was about.  Great workout for conditioning.  Great workout as a test to see what kind of shape you are in.  Great workout for a change of pace.  Stupid workout if that is the only thing you are going to do.  Many Globo gym idiots found this workout and thought that it was the end all workout not understanding that it was really a test for the actors in the film to see where their level of conditioning was. 

Here is the workout:

For time perform:
- 25 pullups
- 50 deadlifts w/ 135# (60kgs)
- 50 Pushups
- 50 box jumps w/24" box
- 50 clean and press w/ 35# kettlebell
- 50 floor wipers (

Here

is a video)
- 25 pullups

My goal was to do it in 20' or less but came in at 22:43.  Not bad considering it was my first time.  I got 25 pullups in the 1st set.  The deadlifts were pretty easy except the heart rate ramped up.  The pushups weren't hard either getting 40 and then 10 about 20 seconds later.  The box jumps is where the workout got difficult because my 41 year old heart had reached its max.  Nothing ever felt fatiguing as far as load and reps go, but man the old heart was pounding and the respiration rate was rather high.  I will probably do this workout again just to mix things up and for fun every 6 weeks or so.  I can't wait to see how the football teams does tomorrow!  Should be fun!

[Ross Miller]

You better have the trash cans ready!  As ramped up as the young ones get you may have some experience some acidosis.  I love it!  A good routine for increasing work capacity.

Ross