Topic: LaDuke's Training Log

[Paul LaDuke]

Jerk Training

This is video of 10 of the jerks from the 4/1 training session.  Video is :52 long.

Jerk Training Slo Mo

This is the same video at 25% speed.  Video is 3:29 long.  Forgot to edit the sound out, you may want to mute it or you will hear the slowed downed grunting and gasping for air of an old man!


Comments are welcome.

Things I am attempting to work on:
1.  Narrower stance during the dip/drive phase
2.  Widen the split jerk stance (I am tightroping the split)
3.  Lower elbows before the jerk
4.  Slower dip
5.  Keep the hips under the bar during the drive


I have a lot to work on, I don't think I did any of those 5 key points consistently during this training session, except maybe #5.

[Paul LaDuke]

Workout, 4/2/2009

4 Rounds of:
-25 squats
-25 pushups

Just felt like doing some extra work today to improve my conditioning. 


I give blood today for a blood drive at work, so tomorrow's workout will probably be light.

[Paul LaDuke]

Workout, 4/3/2009

Warm Up - the usual stuff

Snatch
- 2 x 5 x 45kg (tall snatch)
- 3 x 60kg (tall snatch)
- 3 x 60kg
- 2 x 70kg
- 2 x 80kg
- 1 x 85kg
- 1 x 87.5kg
- 1 x 90kg
- 1 x 92.5kg
- 1 x 95kg (miss)

Clean and Jerk - kept it light to work on jerk technique
- 4 x 2 x 85kg

Squat
- 5 x 60kg
- 5 x 100kg
- 2 x 125kg
- 2 x 140kg
- 2 x 150kg
- 2 x 160kg

Pull Ups
- 3 x 10


Done. 

Have a great weekend everybody!

[Paul LaDuke]

Workout, 4/6/2009

Warm Up - the usual stuff

Snatch
-2 x 5 x 50kg (tall snatch)
-5 x 60kg
-2 x 70kg
-2 x 80kg
-1 x 85kg
-1 x 87.5kg
-1 x 90kg
-1 x 92.5kg
-2 x 1 x 97.5kg (Both misses)   

Snatch Pulls
-3 x 3 x 107.5kg

Notes
- Couldn't help the jump at the end of jump, the 90 and 92.5 felt rather easy, hindsight tells me I should have done 95
- The 97.5 (really 215#) would have tied a PR.  I did that weight once about 2 years ago.

98kg snatch

Here is the video.

I notice that I really got onto my toes early. I need to stay back on my heels, keep my hips back and catch it tighter!  I also allowed the bar to move away from me right at lift off.  I feel like Inspector Gadget's arch nemesis, Dr. Claw.  "I'll get you next time!  Next Time!"

[Jack]

A brave attempt, awesome! Thanks for posting Paul.

Sjaak

[Paul LaDuke]

Thanks Sjaak.

Workout, 4/7/2009 - I didn't get to finish my planned lift yesterday so I finished it this am.  Instead of M-W-F this week it will go M-T-Th-Sat

Warm Up the usual lunges and squats

Russian Squat Routine Day #2 - 6 x 3, 3 sets front, 3 sets back
- 10 x bar
- 5 x 50kg (FS)
- 5 x 70kg (BS)
- 5 x 70kg (FS)
- 3 x 90kg (BS)
- 3 x 90kg (FS)
- 3 x 3 x 120kg (FS)
- 3 x 3 x 152kg (BS)

All the squats felt very good today. 

[Paul LaDuke]

Workout, 4/9/2009 - Feeling pretty good today!

Warm Up - the usual stuff

Snatch
-2 x 3 x 50kg
-2 x 60kg
-2 x 70kg
-2 x 1 x 80kg
-1 x 85kg
-1 x 87.5kg
-1 x 90kg
-1 x 92.5kg
-1 x 95kg (miss, just out front)

Clean and Jerk
-2 x 90kg
-2 x 100kg
-1 x 110kg
-1 x 115kg
-1 x 120kg
-1 x 125kg (jerk was a bit soft)
-1 x 130kg (just ended up being a pull)

Clean Pull Shrugs
-3 x 5 x 130kg

Back Squat - Day 3 of Russian Squat
-5 x 70kg
-2 x 110kg
-6 x 2 x 142.5kg

[Paul LaDuke]

Workout, 4/11/2009

Warm Up - the usual

Squat - Day 4 of the Russian squat routine.  This cycle I am splitting the heavy workouts in half and doing FS and BS combined.
- 10 x 40kg (FS)
- 5 x 70kg (FS)
- 4 x 90kg (FS)
- 3 x 4 x 120kg (80% of FS 1RM)
- 3 x 4 x 152kg (80% of BS 1 RM)

Done.  Kept it simple today, but I am feeling really good.