Topic: LaDuke's Training Log

[Paul LaDuke]

Thanks Sjaak.  My pullups are a bit deconditioned at the moment due to lack of training in the last 2 months.

Workout, Friday, November 20, 2009

Snatch
40kg x 5
50kg x 5
60kg x 3
70kg x 2
80kg x 2
85kg x 2
87.5kg x 1
90kg x 1
92.5kg x 1 miss

Clean and Jerk
90kg x 2
100kg x 2
105kg x 1
115kg x 1
125kg x 1

Box Jumps
24" x 4 x 10
30" x 10

Body weight = 95.2kg (shorts, t shirt)

[Paul LaDuke]

Workout, Monday, November 23, 2009

Squat
60kg x 10 (w/ BTN Press)
85kg x 10
100kg x 10
125kg x 6
140kg x 5 x 3 sets
150kg x 2
160kg x  2
165kg x 2
140kg x 6

Tabata Circuit 4 rounds each of:
:20 - Ring rows (14, 14, 14, 12 reps)
:10 rest
:20 - Squat (20, 20, 20, 18 reps)
:10 rest
:20 - Ring Push Ups (15, 15, 15, 15 reps)
:10 rest
:20 ab work
:10 rest

This workout kicked my butt and I need it, my weight is increasing so I need to drop 5kg.

[Paul LaDuke]

Workout, Friday, November 27, 2009

I am staying at a college teammate's house.  He is in law enforcement and I helped him install a pullup rack in his garage.  So, after the install, I performed 50 pullups within a 15 minute time span.  Sets of 10, 10, 8, 12 and 10.  The last 2 sets were underhand.


Workout, Saturday, November 28, 2009
- Mountain bike ride for 6.5 miles in 1.25 hours.  (very technical riding with lots of roots and short steep hills)
- Medicine ball throws x 50
- KB work for about 50 reps (snatch, swings, clean and jerks)

[Paul LaDuke]

Workout, Sunday, November 29, 2009

7.2 mile mountain bike ride in 65 minutes.  About 4 of the miles were intense hills, logs and single track.  I used a friends bike and my first time with clips.  I only fell about 6 times!

[Paul LaDuke]

Tuesday, December 1, 2009

Tabata Body Weight Circuit
- Push Ups
- Squats
- KB Clean and Press
- Planks

Performed each exercise for :20 followed by :10 rest, repeat.
Performed 5 cycles.

Wednesday's workout was the same.

[Paul LaDuke]

Workout, Friday, December 4, 2009

Warm Up

Squat
- 10 x 60kg
- 8 x 85kg
- 6 x 100kg
- 4 x 125kg
- 4 x 140kg
- 2 x 150kg
- 2 x 155kg
- 2 x 160kg
- 2 x 165kg
- 2 x 170kg
- 2 x 175kg

Work Capacity Circuit - Warning, do not attempt this circuit if you don't like to work
Perform this circuit for 1:15 work period, :45 rest period.

During the work period perform:
- 5 explosive push ups (hands leave the ground)
- 10 medicine ball slams
- 15 burpees
- finish work period with a plank

Repeat for 6 cycles (12 minutes).

As you get in better shape, add a 2 minute work:rest cycle.

This is a killer circuit, especially when you are 42 years old!


Notes
- pretty happy about the squats.  The body weight circuits earlier in the week help the conditioning aspect and keep me flexible and feeling sharp.
- I can't recall performing 175kg squat for a doulbe so pretty happy with that.
- I need to lose some weight.  I weigh 95.4kg.

[Justin Ott]

Good work Paul, keep it up!

[Paul LaDuke]

Thanks for the encouragement Justin!

Workout, Wednesday, December 9, 2009

Circuit

General Warm Up

4 rounds of:
15kg kettlebell snatch - 10 x right, 10 x left
25 body weight squats
25 pushups
Lunges - 10 x right, 10 x left