Topic: LaDuke's Training Log

[Ross Miller]

Again great job on the front squats!  You looked stong.  As long as your pull on the cleans is decent, I am confedent that you can probably clean 305#.

Just curious, how did you make your platform?  It looks just like the ones I constructed for the weight room at school before we got all our new stuff.  Each platform consisted of 5 4'x8' sheets of plywood and a 4'x6' rubber mat split down the middle. 

Ross

[Paul LaDuke]

Your assessment of my platform is correct. I used 4 sheets of 4'x8'x 3/8" OSB at $9/sheet.  They are orientated perpendicular to each other and glued together.  The top middle portion of the platform is 3/4" BC grade plywood.  I actually cut that to 42" wide, because that is what the York platforms middle sections are at the HS.  I think they have it at 42" to allow more rubber underneath the bumpers.  I guess at 42" wide their is less room for error and less chance that your weights will hit the edge of the wood and splinter.  The rubber mat is a 4'x6' horse stall mat from Tractor Supply for $45.  I used a utlity knife and a straight edge to cut it down the center to 2 sections of 2'x6'.  I screwed the whole thing together from the top and bottom.  I propped the platform against the wall to screw in the screws from the bottom.  I then stapled an 8'x8' carpet scrap to the bottom for more sound dampening.  I still need to paint or stain the top layer, but with the cold weather outside, the garage has been too cold to do any of that type of work.

I was initially unsure of the OSB (oreintated strand board) strength for a platform.  I do know that OSB is very strong along its vertical axis and figured as long as it is laying flat, it will not have an issue.  So far, so good and with it being so cheap, I figure I can replace it when I need to. 

[Jack]

Paul,

Congrats with the FS PR!!

you have a great set up. I'm envious of your training space.

all the best,

Sjaak

[Paul LaDuke]

Thanks Sjaak!  I enjoy my set up as much as I can.  I often have neighborhood kids over to lift so I get some good use of the space.

Workout, 2/28/2009

Warm Up - squats, shoulder circuits, stretching, bar work

Snatch
- 5 x 50kgs
- 3 x 60kgs
- 2 x 70kgs
- 1 x 80kgs
- 1 x 82.5kgs
- 2 x 1 x 85kgs (missed first rep)

Clean and Power Jerk
- 3 x 80kgs
- 1 x 100kgs
- 3 x 1 x 105kgs

Clean Pulls
- 3 x 3 x 140kgs

[Paul LaDuke]

I was surprised that I wasn't very sore from the workout on Saturday   A bit stiff, but not really sore at all.

Workout, 3/2/2009

Tabata Squat Circuit
- 4 minutes of full body weight squats
- 8 cycles of :20 work/:10 rest
- performed about 160 reps, minimum of 20 reps per cycle.

[Paul LaDuke]

Okay, now I am sore from the Tabata circuit yesterday   I would rate the soreness as a 2/10 so not that bad.

Workout, 3/3/2009

Warm Up -demonstrated OHS, Press to OHS, Drop Snatch and Power Snatch in a progression to about 20 athletes, stretching, squats, stop squats

Snatch
- 5 x 45kgs
- 3 x 60kgs
- 2 x 70kgs
- 3 x 2 x 80kgs
- 1 x 85kgs (felt easy!)

Clean and Split Jerk
- 3 x 2 x 85kgs (stayed rather light, worked on speed and catching the bar tight)

Notes
- today was just a light day to work on form and speed.
- tomorrow will be a heavy squat day.  I plan to hit 3 singles @ 90% in the FS.

[Paul LaDuke]

Skipped yesterday because my knees felt too sore and I thought it wise to allow another day of rest.  Strategy seems to have paid off because I experienced little knee pain today!

Workout, 3/5/2009

Warm Up - stretching, stop squats, presses, lunges

Back Squat
- 2 x 5 x 60kgs (stop squats)
- 3 x 95kgs (stop squats)
- 3 x 95kgs (front squats)
- 3 x 125kgs (stop squats)
- 2 x 145kgs
- 1 x 150kgs
- 1 x 155kgs
- 1 x 160kgs
- 1 x 165kgs
- 1 x 170kgs

DB Work
- Shoulder circuit #1 - 3 x 10 x 15# DB
- Shoulder Press - 3 x 10 x 15# DB
- Some ring work


- The squats felt really good with the 170 actually feeling quite a bit better than the 165.  I was kinda of surprised because I really didn't feel that great today.  I felt kinda blah until after the workout which stoked me a little bit.  My goal was to hit 3 singles at 155kgs but once I did the 155kg, I felt I should go heavier since that felt pretty light.  I probably could have hit 180 today without much of a problem but just decided to stop at 170.  Next week I will go higher.
- Tomorrow, I hope to see what I can get in the clean!  I hope 285# to 300#!

[Jack]

Cool squatting Paul! I'm very envious. I hope you'll get the cleans tomorrow!

Skipped yesterday because my knees felt too sore and I thought it wise to allow another day of rest.  Strategy seems to have paid off because I experienced little knee pain today!

 As I'm getting nearer to 50, I'm discovering I have to be "careful" with the knees for the first time in my training life.

Sjaak