I got these out of an older book; they are slightly modified, as some of the components are no longer available. But I have loaded them as listed without any harm.
12 gauge:
Winchester polyformed hull; Remington 97 primer; 32.0 grains Hi-Skor 700-x; 9 to 12 Nitro card wads (depending on thickness) until a proper crimp is achieved.
20 gauge:
Winchester Polyformed hull; Remington 97 primer, 21.0 grains Hi-Skor 700-X; 9 to 12 nitro card wads (Depending on thickness) until a proper crimp is formed.
Forget all those loads that recommend corn meal, flour, bird seed, ect in the place of shot. It should also be noted that EVEN THOUGH THESE LOADS ARE BLANKS, THEY STILL PACK ENOUGH POWER AT CLOSE RANGE TO KILL. Good luck with your training.