Topic: LaDuke's Training Log

[Paul LaDuke]

Workout, 5/20/2009

4 circuits of:
- 20 ring push ups w/ elevated feet
- 25 squats
- 10 pullups (overhand grip, last set was underhand grip of 12 reps, all reps very little kipping)
- 24 reps of multi-directional lunges

I have been able to ride my bike a lot more this week.  The weather is gorgeous and my 6yo loves to ride around the block in the morning.  I also got to ride my bike to work today.

[Jack]

Paul, your circuits are awesome! The pullups especially so. What makes you prefer the ring pushups above the regulars? I've been thinking about cycling to work also; it's doable in 30 mins.

Sjaak

[Paul LaDuke]

The ring push ups are much more difficult.  The rings are unstable so much more muscle is recruited since a lot of muscle is used to stabilize the load.  It also seems to shift the work from the triceps to the pecs.  I find my pecs fatigue first on the rings and the triceps fatigue on the floor.  I also like the rings for the stabilization training effect.  Since the shoulder is such a mobile joint, it is inherently easy to injury (dislocations, subluxations, strains).  Stabilization training can minimize the injury rates.

[Keith Miller]

I can feel your pain.  I have been having the same problem with my left side lower back.  I think I pulled or strained something that doesn't want to go away.  I have been trying to stretch and not load it too much this last week.

[Jack]

Thanks for your thoughts on the ring pushups, Paul.

Sjaak

[Paul LaDuke]

I skipped logging the summer and fall workouts.  The summer was hit or miss training wise because of a ton of work and a long vacation to Colorado.  I took the USAW Senior Coach course offered in Moorestown, NJ in conjunction with Weightlifting Camp.  That was intense and a blast.  I passed the written portion of the test easily and now need to fulfill the coaching portion.  Hopefully I can do that within a year.

3 days after returning from a 15 day vacation in Colorado, I lifted in the Keystone State Games.  I didn't touch a weight in CO, but did some bodyweight stuff a few times (squats, push ups, pullups on various playground equipment).  Knowing that I wouldn't get any workouts in, I did an over-reach cycle the week before I left.  I trained pretty heavy every day and left PA pretty beat up and sore in a good way.  I came home on a late flight and hit the platform on Thursday afternoon and hit my planned openers of 90kgs and 120kgs in the snatch and clean and jerk and felt good.  So I went to the games just wanting to total, have fun and be smart.  Things went better than expected and I went 6 for 6, snatching 90, 95 and 100, and clean and jerking 120, 125 and 128 for a PR total of 228kg in the 105kg class (I weighed in at 95kgs and didn't have time to lose the weight because of refereeing the first session).

My training has been mostly focused on squats since I feel my technique is pretty solid.  I rarely train with more than 80% in the full lifts and do that about once per week.  The rest of the week is spent with squats and speed work.  I squated 175kg pretty easy about 10 days before the American Masters in York, PA so I knew I was ready for a good session there.

The American Masters was a great event at York Barbell and the USA Weightlifting Hall of Fame.  It was great venue and really an outstanding meet.  My son and I loaded the bar for the first 2 sessions and I got to watch some outstanding lifting by some women and older master lifters.  Watching Dan Tacheuki (sp?) squat clean and jerk 3kg more than his body weight at an age of 82 was incredible!  I won silver in my session with a poor total of 218kg.  I did attempt a snatch of 102kg which I didn't quite pull high enough and caught it with bent elbows.  I also attempted to clean and jerk 127kg but missed the jerk, mostly due to fatigue.  If I would have hit those 2 lifts, I would have set a new PR total of 229kg but I didn't.  The gold medal winner hit an fantastic 260kg total and qualified for the American Open.  I wish I could have at least pushed him a little, but I wasn't any competition for him.

I will be starting up this training log again.  For the rest of 2009 I will be focusing on the squat strength hoping to squat (Olympic style) 185-190kg by New Years.  I think if I can do that, I can push my total to the 240kg range.

[Paul LaDuke]

Training Session - November 11, 2009

Squat
10 x 60kg (w/ press)
10 x 85kg
8 x 100kg
6 x 125kg
6 x 2 x 142kg

24" Box Jumps
4 x 10

[Keith Miller]

Great job Paul!!  It was very nice meeting you, and I'll look forward to seeing how your training goes.