Author Topic: Paul LaDuke Training Log (Read 4784 times)

Ryan Marciniszyn · « **Reply #16 on:** Nov 22, 2006, 11:20 PM »

I am trying to put together a platform and stuff in my garage by mid december... maybe worth a trip for you sometime

Paul LaDuke · « **Reply #17 on:** Nov 28, 2006, 08:51 AM »

Workout 11/24 (Day after Thanksgiving)

Ran 1.5 miles with a good friend in the Secret Service.

He also has several Kettlebells that the Secret Service uses in their training. Great stuff!

All exercises listed with 24kg kettlebell

- Swings 2x6
- Double Arm Clean Pulls
- Single Arm Cleans 1x8
- Single Arm Snatch 1x8
- Double Arm Cleans 1x8
- Single Arm Overhead Press
- Pistol Squat (Full single leg balance squat, hold signle KB at chest)
unable to perform on right leg, this is a very difficult exercise!
- Double Arm Overhead Squat 3x6

This was a great workout and a great way to train for some variety. I will be looking to add some KBs to the HS weight room this next year. Easy to learn, hard to do!

Paul LaDuke · « **Reply #18 on:** Nov 28, 2006, 09:07 AM »

Workout 11/27/2006 - 12 days to competition

Coming off a very fattening, restful Thanksgiving weekend at some good friends home.

Plan for the week is to really hit the squat hard on M-W-F and to work at on both lifts every day alternating light and heavy days. I want to "hone the grooves"

:arrow: Back Squat (385# estimated 1RM)
   1x10x135#
   1x10x185#
   1x6x225#
   1x5x275#
   3x3x300#

:arrow: Jerk (245# 1 RM)
   4x1x205# (83%)
   2x1x215# (88%)

:arrow: Snatch (195# 1RM)
   2x1x160# (82%)
   2x1x170# (87%)
   2x1x180# (92%)(failed 1 attempt)

:arrow: Clean (255# 1RM)
   2x1x225# (88%)
   2x1x235# (92%)
   2x1x245# (96%)

Scott Tusic · « **Reply #19 on:** Nov 28, 2006, 08:16 PM »

How do you like using kettle bells ? Are they helping you achieve your goal for the up-coming meet. I was thinking about the usage of such equipment but, wanted to get some feedback.

Paul LaDuke · « **Reply #20 on:** Nov 28, 2006, 08:27 PM »

I really liked the kettlebells for a change of pace. I am not sure that there would be a direct carry over to improvement in weightlifting, but they did give me some great variety. There are a lot of great exercises to do to supplement the weightlifting exercises.

Since many of the exercises can be ballistic and explosive, they will train in a similar manner so they would be a great to perform 2 times a week or so after the OL workout to supplement movements. They can also be used to do some great core work.

I will be adding them to my school's weight room this year.

Paul LaDuke · « **Reply #21 on:** Nov 28, 2006, 08:32 PM »

Workout, 11/28/2006 Â 11 days to competition

:arrow: Snatch
Â Â 3x3x140# (72% of 1RM)

:arrow: Clean and Jerk
Â Â 4x2x185# (74% of 1RM)

:arrow: Pistol Squats (look this one up on Google, very difficult)
Â Â 1x10x40#DB left leg, attempted with right but unable to do. Â This one needs work.

Paul LaDuke · « **Reply #22 on:** Nov 29, 2006, 04:14 PM »

Workout 11/29/2006 - 10 days to competition

:arrow: Warm Up - 15 minutes

:arrow: Today was a pullup competition in the weightroom so I had to join in of course. I got 21.

:arrow: Front Squats (285# is estimated 1RM)
   4x3x250# (88% of 1RM)

:arrow: Snatch (195# is 1RM)
   2x3x95#
   3x3x135#
   1x1x165#
   1x1x175#
   1x1x180#
   1x1x185# (miss)
   1x1x185# (I plan to open with this weight 82.5kg or 85 kg)

:arrow: Did not clean and jerk today due to soreness, fatigue and timing. I will do it tomorrow.

Paul LaDuke · « **Reply #23 on:** Nov 30, 2006, 08:14 PM »

Workout 11/30/2006 - 9 days to competition

:arrow: I felt pretty sluggish and heavy today after such a tough week, so I went for a 2 mile run this am. I completed it in about 18 minutes and felt much better throughout the day. The plan for today is to lift the 2 lifts for 3 sets of 2 with light weight.

:arrow: Warm Up - 10 minutes

:arrow: Snatch (195# is 1 RM)
   3x2x135# (69% of 1RM)
   1x1x185# (this will be my opening attempt)

:arrow: Clean and Jerk (245# is 1 RM)
   3x2x185# (76% of 1RM)
   1x1x245# (this will be my opening attempt)

:arrow: I felt like I had a great lift today. I was able to get my opening attempts (which are a bit aggressive for me) without feeling much strain. Jerking 245# felt great and that is something I have really worked on. I can't wait till competition to see what I can do! I love weightlifting!