Topic: LaDuke's Training Log

[Paul LaDuke]

Competition Week!!!

Workout, 5/11/2009

Warm Up - the usual, spent a bit more time since it was 6:15am.

Snatch - do my competition warm up and work up to opener.  This strategy helps to determine my snatch opener and practice my warm up to get mentally and physically ready to compete.
- 3 x 40kg (Tall snatch)
- 3 x 50kg (Tall snatch)
- 2 x 60kg
- 2 x 70kg
- 1 x 80kg
- 1 x 85kg
- 1 x 90kg
- 1 x 92.5kg
- 1 x 95kg (miss)
- 4 x 1 x 85kg

Done.  I will open with 93kg on Saturday.  The 95kg miss was easily high enough, just missed it out front.

Weight Check - 94.4kg after workout.  I need to lose at least 1lb.  I usually weigh more after the weekend due to lack of exercise and this week will be a lot of workouts so this shouldn't be a problem.

[Paul LaDuke]

Workout, 5/12/2009

Warm Up - the usual stuff

Clean and Jerk
- 5 x 60kg (tall clean)
- 3 x 70kg
- 2 x 85kg
- 2 x 100kg
- 1 x 110kg
- 1 x 120kg
- 1 x 125kg

Snatch
- 2 x 1 x 60kg
- 4 x 1 x 70kg

[Paul LaDuke]

Workout, 5/13/2009

Warm Up

Snatch
- 5 x 50kg
- 3 x 60kg
- 4 x 2 x 70kg

Clean and Jerk
- 2 x 70kg
- 1 x 85kg
- 4 x 100kg

A little sore from the previous workouts, but I should be fresh and ready to go by Saturday.

[Paul LaDuke]

Competition Day! 5/16/2009

Paul @ Baltimore Developmental

This was a Developmental Meet that I took 2 of my athletes that I coach to so that they could qualify for Schoolaged Nationals.  Both young men qualified and they will be going to the meet!  I think one may have a good shot at medaling if he lifts what he is capable of doing.

Snatch
- warm up attempts
   - 5 x 50kg (tall snatch)
   - 2 x 60kg (tall snatch)
   - 2 x 70kg
   - 1 x 80kg
   - 1 x 90kg

-competition attempts
   - 95kgs (good lift)
   - 100kgs (no lift, just slightly out front, soft left elbow, never locked out)
   - 100kgs (good lift!)  felt really solid, this is an all-time PR.

Clean and Jerk
- warm up attempts
   - 2 x 60kgs
   - 2 x 80kgs
   - 1 x 100kgs
   - 1 x 110kgs
   - 1 x 120kgs

- competition attempts
   - 125kgs (good lift)
   - 133kgs (no lift, didn't clean it)
   - 133kgs (no lift)

So a 100/125/225 line on the day.  This is a 2 PR day, 1 for snatch and 1 for total.  It also represents the 2nd time that I have successfully clean and jerk 125kg in competition.  I should have attempted 130kg, but a successful 133kg attempt would have placed me 2nd currently in my weight class and age group.  That is why I went that high, since the only competition was between me and the bar.  I probably could have clean and jerked 130kg today, but I will never know.

Train hard, train smart!

[Jack]

Thanks for the awesome video Paul!

You did an outstanding comp, the 100K snatch and 125 CJ were powerful and beautiful, many congratulations with those lifts, the attempts and the PR's!

Sjaak

[Keith Miller]

Paul, great competition!!  PR's are always good to get when you can.  I've been chasing some lately here also.  Strength is coming up, but the lifts have yet to move.  I'm looking forward to seeing when you'll lift at a National Master's meet. 

[Paul LaDuke]

Thanks for the notes! 

I must say that competition always stokes the fire.  If you do poorly, you want to get back in the weightroom and work hard so that you can improve.  If you do well, your passion is rekindled and you are motivated to get back in the weightroom because you know your hard work has paid off!  I always meet new people and learn new things when I go to a competition also.  Olympic weightlifting, in the US at least, is full of classy people who are willing to trade advice and experience.

If you have never competed before, do it!  You will not regret the experience.

[Paul LaDuke]

I am taking the week off of weight lifting.  My knee has been bugging me for some time so I decided to give it a week to see how it responds.  I think I have a bone bruise that has gradually developed over the past 3 months and I just need some down time to deload. 

Workout, 5/18/2009

Press
- 10 x 50kg
- 4 x 6 x 65kg

Pullups
- 4 x 10