Author Topic: Paul LaDuke Training Log (Read 4742 times)

Paul LaDuke · « **Reply #24 on:** Dec 01, 2006, 10:19 PM »

Workout 12/1/2006 - 8 Days to competition

:arrow: Warm Up - 15 minutes

:arrow: Squat
   5x2x315#

:arrow: Snatch (195# is 1RM)
   2x1x175# (90% of 1RM)
   2x1x180# (92% of 1RM)
   3x1x185# (95# of 1RM) missed 2 attempts

Paul LaDuke · « **Reply #25 on:** Dec 04, 2006, 08:23 PM »

Workout - 12/2/2006 7 days to competition

Clean and Jerk Day

:arrow: Warm Up - 15 minutes

:arrow: Clean and Jerk
   135#x5
   185#x3
   205#x2
   225#x6x1 (missed last 2 jerks, just too tired)

:arrow: Rack Jerk
   4x1x205#

Paul LaDuke · « **Reply #26 on:** Dec 04, 2006, 08:31 PM »

Workout 12/4/2006 - 5 days to competition

:arrow: Warm Up - 15 minutes

:arrow: Front Squat
   135#x10
   185#x6
   205#x4
   225#x3
   245#x1
   255#x1
   265#x1
   275#x1
   285#x1 (this was my estimated 1RM and I got it. I may be able to get 290#, maybe 295# on a good day.)

:arrow: Snatch (195# is 1RM)
   4x3x155# (80% of 1RM)

:arrow: Clean and Jerk (245# is 1RM)
   5x2x185# (76% of 1RM)

This was my last high intensity (80% or more) until competition. The rest of the week will be moderate reps (12-18) with light to medium (60-70%) weights seeking to keep speed and form. I can't wait!

Jim Hooper · « **Reply #27 on:** Dec 04, 2006, 11:15 PM »

Good luck Paul! Have fun and fly that steel!

Paul LaDuke · « **Reply #28 on:** Dec 05, 2006, 10:06 PM »

Workout 12/5/2006 - 5 days to competition

:arrow: Light recovery day

:arrow: Snatch (195# is 1RM)
5x4x95# (49%)

:arrow: Clean and Jerk (245# is 1RM)
5x4x135 (55%)

Paul LaDuke · « **Reply #29 on:** Dec 06, 2006, 09:28 PM »

Workout - December 6, 2006 4 days to competition

:arrow: Today's goal was to develop a warm up plan for the meet. I wanted to see how long it would take for me to completely warm up working up to my starting attempt.

:arrow: General Warm Up
   3 rounds of 10 back squats, 10 military press, 10 front squats and 10 RDL's with empty bar and 8 kettlebell swings with 50#.
   Stretch hamstrings, hip flexors, low back, groin

:arrow: Snatch Warm Up to 185# (85kg)
   2x5x95#
   2x3x135#
   2x1x160#
   1x1x185#
   :evil: This warm up plan did not prepare me for 185# so I dropped back down to 165#

   2x2x165#
   1x1x175#
   1x1x180#
   2x1x185# missed first attempt at 185#
   :) This warm up seemed to prepare me better for the opening attempt of 185#.

:arrow: 30 minutes rest to simulate the break between sessions.

:arrow: General Warm up as above. I was surprised at how stiff my old body really was after 30 minutes rest.

:arrow: Clean and Jerk Warm Up
   2x4x135# (1 Clean, 4 Jerks)
   2x2x165#
   2x1x185#
   1x1x205#
   1x1x215#
   1x1x225#
   1x1x235#

:arrow: Overall, this session went well and I learned alot by simulating the warm up session and my warm up weights. The general warm up took me about 10 minutes the first time and 15 the second. I figure I want about 30 minutes of warm-up and work-up before my opening attempts. I think this plan will work well for me.

Paul LaDuke · « **Reply #30 on:** Dec 07, 2006, 09:12 PM »

Workout - 12/7/2006 Â 2 days to competition

:arrow: Light Recovery and Speed/Form day

:arrow: General Warm Up as listed in the previous post. Â I felt that warm up really worked well for me.

:arrow: Snatch and Drop Snatch
Â Â alternated 5 reps of snatch and drop snatch for 3 sets with 95#

:arrow: Clean and Jerk
Â Â 3 sets of 1 clean x 3 jerks x 2 x 135#

:arrow: Stretch

Paul LaDuke · « **Reply #31 on:** Dec 08, 2006, 09:39 PM »

Workout - 12/8/2006 1 day to competition :D

:arrow: Speed/Form day

:arrow: General Warm Up as listed in a previous posts.

  :arrow: Snatch
   3 x 5 x 95#

  :arrow: Clean and Jerk
   3 sets of 1 clean x 3 jerks x 135#

  :arrow: Stretch