Topic: LaDuke's Training Log

[Paul LaDuke]

Workout

Warm Up - demonstrated the hang clean to several athletes (10 or so) during the weight room session with the football team.  Probably did 20 reps over a 15 minute period with 95#.  squats, stretches, lunges, presses.

Clean and Power Jerk
- 2 x 3 x 135#
- 2 x 2 x 185#
- 2 x 2 x 225#
- 1 x 235#
- 1 x 245#
- 1 x 255# (another new PR in the Power Jerk!)

Clean Pulls
- 2 x 3 x 295#
- 2 x 3 x 300#

Cool Down

Notes
- I am toying with the idea of switching to the power jerk rather than the split jerk.  Not sure yet but as far as training goes it seems to be a good way to work on the jerk drive.
- My cleans are really starting to feel much better since posting the 129kg PR attempt and failure.  I feel like I am really pulling through my heels more, keeping the bar closer to my body and really finishing the pull.  I may attempt 130kgs soon and post video when I do.
- Tomorrow is scheduled to be a heavy day for front squats, but I will be working as the ATC for the District wrestling championships for the next 2 days.  I am anticipating 12-14 hour work days so touching any iron won't happen.  It will wait until Sunday I guess.
- I wasn't planning on going heavy today, but I felt good and the weights felt light so struck the iron while it was hot.

[Jack]

Congratulations with the PJ PR Paul!!

Sjaak

[Paul LaDuke]

Thanks Sjaak!

I worked the high school district wrestling championships over the weekend.  I put 30 hours of work in as the ATC in a 2 day period and got to watch some outstanding wrestling!  I would put this district's wrestling against any high school wrestling in the country.  All in all, I think I was on hand for 700 wrestling matches!

Workout, 2/23/2009

Warm Up - lunges, squats, stretches

Front Squat
- This was to be the 2/20/2009 workout, but I was working.  The schedule calls for 2 x 2 @ 100% of max for the 16th workout of the Russian Squat Program

- 5 x 135#
- 5 x 185#
- 4 x 225#
- 4 x 250#
- 3 x 275#
- 2 x 2 x 310#

Notes
- I had estimated my max front squat at the beginning of the program to be 140kgs or 308# even though I had never lifted that much.  I had FS 300# but failed at 315# so figured halfway between was a good compromise.  I am pretty happy to get 310# 2 x today after having 4 days between lifting sessions!

[Paul LaDuke]

Workout, 2/25/2009

Didn't really get a training session in today, but I did get an invite to do a power clean clinic at another local HS by their strength coach.  I was able to introduce about 8-10 kids to the sport and teach them some cleans.  I went through a progression of teaching the front squat first and then went to a complex of power shrug, power shrug, tall cleans.  These athletes were really eager to learn and really worked hard on getting the movement patterns down.  It could really help them out in their athletic endeavors.  During the session, I did some clean and jerks with 135# and 185#.  I did about 15 reps total.

[Paul LaDuke]

Workout, 2/26/2009

Warm Up - squats, lunges, good mornings, presses, shoulder db work, stretching,

Snatch
- 5 x 40kgs
- 3 x 60kgs
- 2 x 70kgs
- 3 x 1 x 80kgs
- 2 x 1 x 85kgs (first attempt was a miss, out front)

Clean
- 3 x 80kgs
- 3 x 1 x 105kgs

Rack Split Jerk
- 4 x 1 x 100kgs

Notes
- I have changed my training plan a bit.  I have decided to go to working all the classic lifts in 1 session 2 times per week.  My total reps per week in each of the classic lifts will be about the same, but they will be spread out over 2 sessions rather than 1.
- I also went back to the split jerk today after a couple of sessions of power jerks.  I think I will work on both versions by alternating which one I perform every other workout.
- I used 80% of my max for 3 reps in all the of the lifts today with only 1 miss.
- Tomorrow is a max out day for the front squat.  I am anxious to see what I can do!

[Paul LaDuke]

Workout, 2/27/2009

Warm Up squats, lunges, presses, stretch

Front Squat - This is my last session of the Russian Squat Program.  I am ready to see what I can do.
- 5 x 70kgs
- 3 x 100kgs
- 1 x 110kgs
- 1 x 120kgs
- 1 x 130kgs
- 1 x 135kgs
- 1 x 140kgs
- 1 x 145kgs (an easy PR!)
- 1 x 150kgs (not the prettiest, but another PR!)

I have been having problems with posture during the drive of the front squat.  I think focusing on the front squat these past several weeks has really addressed that problem.  The 145kgs FS was very good with no postural problems.  The 150kg front squat was a bit soft, but still much better than previous attempts at 140kgs even.  I now know that a 300# clean is coming!  I can't wait to get it.  Maybe next Friday I will make an attempt at it.

[Ross Miller]

Good job Paul!  You should be able to get the 300# clean next week.

[Paul LaDuke]

Thanks Ross!  I know I can (Whether you think you can or you can't, you're right!)

http://www.youtube.com/watch?v=q2t-EXmZI7s&feature=channel_page

Here is video of my last 3 attempts in the front squat.  This is 140kgs, 145kgs and 150kgs. 

Build your own platform...$115
Squat racks from Craigslist...$100
Used York Bar...$0
Kraiburg Bumper plates...$400
Garage to lift in...Priceless!