Author Topic: Paul LaDuke Training Log (Read 4757 times)

Paul LaDuke · « **on:** Nov 08, 2006, 09:16 PM »

Good lifts Jake. Keep pushing yourself.

I think maybe a few people reading this want to know what others do for a workout. I always look at workouts to get new ideas. So I hope others will post their workouts to help us get more ideas.

Here was my workout today:

Warm up - 10 minutes
Front Squat (PR is 275# for 1)
1x10x135#; 2x3x185#; 1x2x225#; 2x1x245#; 1x1x245; 1x1x255#; 1x1x265#, 3x1x275#,1x10x135#.

I weighed out at 193.6#.

This was a max effort front squat day and my goal was to get 3 reps at my PR. I did it, so next time I do this workout (late next week, maybe) I will attempt more weight. I am also taking the week off off any pulls, full movements and heavy upper body work due to a irratated shoulder. It is beginning to feel better, so next week I will start back up again with full movements. I plan to compete on Dec. 9th.

Paul LaDuke · « **Reply #1 on:** Nov 09, 2006, 09:49 AM »

Yeah, I plan to compete in the 85 class.

My PRs in competition is 85kg snatch, 107.5 kg c& j and a 192.5 total. I can clean 115kg, but the jerk needs work. I have just missed 90kg snatch in training and will get that soon. My jerk is slowly improving. At my age (39), gains come slowly, but I am still gaining!

Paul LaDuke · « **Reply #2 on:** Nov 13, 2006, 07:16 PM »

Monday, November 13th workout, 26 days to competition.

Snatch Day Â (weights in lbs.)

Warm Up (about 15 min)

Snatch
Â Â -1x5x135#
Â Â -6x2x160# (about 82%) all sets started 2 min apart
Â Â Â Â Â -felt pretty good so started increasing weights to see what I could do
Â Â -1x175#
Â Â -1x185#
Â Â -1x195# A NEW PR!
Â Â -1x200# attempt failed

Overhead Squat
Â Â -3x3x165#

Pullups
Â Â 1x15,1x10, 1 min. between sets

Weigh out at 193.8#

Jim Hooper · « **Reply #3 on:** Nov 13, 2006, 08:15 PM »

Paul:

195# PR . . . AFTER all those doubles . . . WOW!

Be careful with that shoulder -- are you doing some frontal plane pushing and pulling prehab (say, bar pushups supersetted with inverted rows) to keep that joint balanced and tight? Ice every time? Helps me immensely -- my shoulder impingement is gone, for good I hope.

The SAID principle is a wonderful weapon if you know how to shoot it and manage your recovery and adaptation, no?

Why are you throwing that 135 x 10 on the back end of your front squat progression? Is the benefit worth the drain on recovery resources, considering your overall goals (might be, depending). Would dropping 20 kg off your maximum for the day for a couple of doubles or triples work better for you?

Great job.

Jim

Paul LaDuke · « **Reply #4 on:** Nov 14, 2006, 08:25 AM »

Jim,

Thanks for taking such a close look at my workouts. I did a set of 10x135 on the front squats for conditioning and knowing that would be the last workout for the week due to my schedule and desire to take some time off for the shoulder. The shoulder pain was at the sterno-clavicular joint. I think it came from sleeping on it wrong plus working out. With the week off of shoulder work, I feel fine. I only did squats last week. I do work on keeping my shoulders in balance, that is great advice for all.

GabrielNagy · « **Reply #5 on:** Nov 14, 2006, 02:21 PM »

Quote

Front Squat (PR is 275# for 1)
1x10x135#; 2x3x185#; 1x2x225#; 2x1x245#; 1x1x245; 1x1x255#; 1x1x265#, 3x1x275#,1x10x135#.

It means you made 3 sets for singles with your 1rm PR?!
I agree with Jim 10reps make more bad than good - especially when the competition is closer it is no time for conditioning ! Stay at range of up to 6reps - in my opinion. Man you have a good progress!

Paul LaDuke · « **Reply #6 on:** Nov 14, 2006, 09:05 PM »

Tuesday, November 14 Workout, 25 days to competition.

Clean and Jerk

Warm Up - 15 min.

:x Clean and Jerk (245# is my 1RM)
Â Â - 3x3x135# Â (teaching some younger athletes form and proper postions, used this as a warm up, more sets than I would usually do)
Â Â - 2x2x185# (76% of 1RM) 2 min. between sets
Â Â - 4x2x205# (84% of 1RM )3 min. between sets (pressed jerk on set 3, 2nd rep)

:evil: Back Squat (385# is my current 1RM)
Â Â -1x3x275#
Â Â -3x3x295# (77% of 1 RM), about 2-3 min between sets

:D Weighed out at 192.8

I did some shoulder DB work in the AM. Â This workout was this evening.

Paul LaDuke · « **Reply #7 on:** Nov 15, 2006, 05:21 PM »

11/15/2006 Workout - 24 days to competition

:D Rest Day for the legs

:D Upper body maintainance - used moderately heavy weights

:arrow: Lat Pulldowns - 4x10x137.5#
:arrow: DB Military Press - 4x10x50#
:arrow: Seated Row - 4x10x150#
:arrow: DB Bench - 4x10x65#
:arrow: DB Shrugs - 4x10x65#