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Kyle Uptmore
12-12-2011, 07:09 AM
Hello guys, I'm very new to this forum, but it looks like this is the place to keep an OL training journal.

A little bit about me: I'm 21 years old, junior standing exercise science student at Sam Houston State University in Texas. I work as a fitness trainer training mostly general population and a few football athletes here and there. I love to train for strength, power, and speed. I've been training seriously for football, track, and bobsled (skeleton) for the past 3 years. I am still training for skeleton but I also want to become the strongest I can be and compete to be the best olympic weightlifter I can be. I became USAW-1 certified earlier this year under Kyle Pierce and it helped tremendously with learning the lifts. However I still need some help perfecting myself in the lifts. I would also still consider myself a beginner since I have yet to compete in a meet. (I also have yet to do an actual jerk).


Here are my PB's from 2011:Back Squat (just below parallel) - 405lbs
Front Squat (just below parallel) - 275lbs x 3
Power Clean - 115kg x 1 (caught just above parallel)
Snatch - 75kg x 1 (just barely missed 80kg)

Goals for 2012:
Back Squat - 435lbs
Front Squat - 365lbs
Clean and Jerk - 125kg
Snatch - 85kg

Current bodyweight - 5'10, 175lbs, 7-8% bodyfat

Recent training Clips:
80kg miss - http://www.youtube.com/watch?v=fDtAw8TGfUk
110kg - http://www.youtube.com/watch?v=beMdopqivlg


First meet will be at Blackbox weightlifting in Ft. Worth, Texas - February 25, 2012

I just came off of a GPP phase after taking 2 months off, the real work starts today. I will be following a program from a Kyle Pierce/Stone influence.

"If you're strong you live, if you're weak you die."

Kyle Uptmore
12-12-2011, 02:30 PM
Kyle Pierce Program, MONDAY, 12.12.11

Push Press - 95 x 3, 115 x 3, 135lbs x 10, 125 x 10, 120 x 10 3/3/3
Back Squat - 135 x 5, 185 x 3, 225 x 1, 275 x 1, 295 x 10, 280 x 10, 265 x 10 2/2/3
Bench - 135 x 5, 155 x 3, 185 x 10, 175 x 10, 165 x 10 2/2/3
Military Press - 90 x 10, 85 x 10, 80 x 10 3/3/3

This had to be the most brutal sessiont I've done in a while and its only day 1. Was surprised on how easy the back squat was today with 295. I think I'm almost up to par with my old strength now, I'm hoping for 315 x 10 by week 3.

Kyle Uptmore
12-13-2011, 07:59 PM
Tuesday, 12.13.11

Hang Snatch - 95 x 2, 115 x 1, 135 x 5, 130 x 5, 120 x 5 3/3/3
Snatch Grip DL - 135 x 3, 185 x 2, 205 x 10, 195 x 10, 185 x 10 2/2/2
RDL - 275 x 10, 245 x 10, 245 x 10 3/3/3
Shrug - 315 x 10, 300 x 10, 285 x 10 4/4/3
Bent Over Row - 155 x 10, 145 x 10, 135 x 10 3/3/3
Pullups - x 10, x 6, x 6 4/4/4

Hang snatch - http://www.youtube.com/watch?v=PUep1ZLGog4
Snatch grip DL - http://www.youtube.com/watch?v=zlCsAHHZ-Bo&feature=mfu_in_order&list=UL


Its obvious that I was going to go under another brutal day today! I enjoyed every bit of it though. I went with a wider grip on snatch today, I think this eliminated the arm bending problem that I've been having, and should help my overall pull. I'm still not 100% comfortable with my stance on snatch but I'm getting there. This was the first time I think I've actually done heavy shrugs and I overestimated the weight as my ROM was shorter than it should have been. Bent over rows were similar, it had been the first time I'd ever gone real heavy on the lift ever.

Derek Simonds
12-14-2011, 08:00 AM
Kyle glad you are tracking your progress here. I look forward to following along.

Kyle Uptmore
12-14-2011, 09:14 AM
Thanks Derek, I'm glad to be here.

Kyle Uptmore
12-14-2011, 04:10 PM
Wednesday, 12.14.11

Push Press - 120 x 10, 115 x 10, 110 x 10
Back Squat - 265 x 10, 250 x 10, 235 x 10
Bench - 165 x 10, 155 x 10, 145 x 10
Military Press - 80 x 10, 75 x 10, 70 x 10

Forgot to mention that my shoulders, quads, glutes, and biceps are pretty sore now. Shoulders the most. This day wasn't bad because of the reduced intensity. No point in using the HER scale.

Kyle Uptmore
12-15-2011, 05:38 PM
Thursday, 12.15.11

Hang Clean - 205 x 5, 195 x 5, 185 x 5 2/1/1
Clean Grip DL - 265 x 10, 250 x 10, 235 x 10 2/1/1
RDL - 245 x 10, 235 x 10, 225 x 10
Shrug - 285 x 10, 265 x 10, 245 x 10
Bent Over Row - 140 x 10, 130 x 10, 120 x 10
Pullups - 3 x 6

Hang Clean: 205 x 5 - http://www.youtube.com/watch?v=NaswyEXbRbI
195 x 5 - http://www.youtube.com/watch?v=BfgwEWuKKXA
CGDL - 265 x 10 - http://www.youtube.com/watch?v=bzVvku-6RT4

Not a bad day today, cleans were pretty easy for the most part. Haven't gone this heavy from the hang ever. Will have to go up next week. I also have to note that ever since I started doing OL training my mobility is finally comning along. I can squat super low now.

Kyle Uptmore
12-17-2011, 07:58 PM
Saturday, 12.17.11

Snatch - 10 x 1 w/ 140-150lbs 3
Clean and Jerk - 9 x 1 w/ 195lbs 2
Front Squat 2RM - worked up to 290lbs x 2. 3

Week 1 is in the books, super brutal week of training. Goal of the workout was to get 8-12 total reps of 80-90% of 1RM in the OLs. I had taken an hour nap 2hrs before the workout and I really felt off in the snatches. Most of the reps today were barely caught in the power position. Also today was the first day I have ever attempted an actual jerk. I did the power jerk version and it felt super awkward. The weight was light but I've never pushed more weight than 150lbs over my head ever. Front Squat was still submax today. I bet I can do at least 300 x 2, maybe more. All reps were as deep as deep can get.

Kyle Uptmore
12-19-2011, 03:54 PM
Kyle Pierce Program, Week 2, Monday, 12.19.11

Push Press - 140 x 10, 135 x 10, 125 x 10 3/3/3
Back Squat - 305 x 10, 290 x 10, 275 x 10 4/3/3
Bench - 190 x 10, 180 x 10, 170 x 10 3/3/3
Military Press - 95 x 10, 85 x 10, 80 x 10 3/3/3

Moved back home yesterday for the break and started training in a huge crossfit gym downtown. Loved it, and I could smell the money being made in that gym. Squats were super hard, I may try 315 next week depending how I feel/amped up I am.

Kyle Uptmore
12-20-2011, 06:01 PM
Tuesday, 12.20.11

Hang Snatch - 140 x 5, 135 x 5, 125 x 5 4/4/4
Snatch Grip DL - 225 x 10, 215 x 10, 205 x 10 4/4/4
RDL - 275 x 10, 255 x 10, 245 x 10 3/3/3
Shoulder Shrug - 275 x 10, 255 x 10, 245 x 10 4/3/3

Didn't get a chance to do Bent over rows or pullups because I ran out of time. Great gym, but I only get to train for 90minutes and I take a lot of rest in between sets, especially on days like this. There was nothing easy about today's session. My erector spinae was so fried after SDL that I barely had anything left for RDL and anything else really.

Kyle Uptmore
12-21-2011, 03:22 PM
Wednesday, 12.21.11

Push Press - 125 x 10, 120 x 10, 115 x 10
Back Squat - 275 x 10, 260 x 10, 245 x 10
Bench - 170 x 10, 160 x 10, 150 x 10
Military Press - 85 x 10, 80 x 10, 75 x 10

Easy day today.

Kyle Uptmore
12-22-2011, 07:25 PM
Thursday, 12.22.11

Hang Clean - 225 x 5, 205 x 5, 205 x 5 3/3/3
Clean Grip DL - 275 x 10, 260 x 10, 245 x 10 2/2/2
RDL - 3 x 10 w/ 225
Shoulder Shrug - 245 x 10, 235 x 10, 225 x 10
Bent Over Row - 160 x 10, 155 x 10, 145 x 10 4/4/4
Pullups - 2 x 6



http://www.youtube.com/watch?v=5hqCZoXykSk&feature=youtu.be

I've never hang cleaned this much actually and it was pretty easy, but was off on the catch on the 5th rep. At least I pulled it high enough.

Kyle Uptmore
12-24-2011, 09:36 PM
Saturday, 12.24.11

Snatch - 135 x 1, 140 x 1, 145 x 1, 150 x 1, 155 x 1, 160 x 1, 165 x 1, 170 x 1, 175 x 1 Personal Bests
Clean and Jerk - 185 x 1, 195 x 1, 205 x 1, 215 x 1, 215 x 1, 225 x 1, 225 x 1, missed a jerk for 235
Front Squat - 295 x 2 4

PR snatch - http://www.youtube.com/watch?v=gzTyn35jVZc&feature=youtu.be
Front Squat - 295 x 2 http://www.youtube.com/watch?v=qr8a7EGyL5g&feature=youtu.be


Christmas has arrived a day early for me since I finally hit a personal best of attaining a bodyweight snatch! But not only that, it was actually easy. I could almost call it a power snatch I think. For clean and jerk I've decided to stick with the split jerk. My technique is still rough, I believe that I was using too much upperbody with 235 today. Also my clean form has been sloppy this week. Front Squats were still hard, but haven't reached my full potential with it yet.

Also for Tuesday's workout, I realized that I mistakenly used 15lb plates instead of 10lb plates. It's no wonder why everything was so hard that day. I'll edit the info later. Overall it was a super hard week of training but it sure did pay off today. Week 3 starts Monday and I'm ready to take it on.

Kyle Uptmore
12-26-2011, 03:32 PM
Kyle Pierce Program, Week 3, 12.26.11

Push Press - 145 x 10, 135 x 10, 130 x 10 4/4/4
Back Squat - 315 x 10, 300 x 10, 285 x 10 4/4/4
Bench - 205 x 10 5
Military Press - 105 x 10 3

315 x 10 back squat - http://www.youtube.com/watch?v=TVdRQ1juNjw&feature=youtu.be


So the back squat was surprisingly easy, but I'm not happy with my depth. I usually hit below parallel, but I was so stiff today from sitting around yesterday during christmas. I also had to rush my warmup because I arrived at the gym 10min late. And if it mattered, I ran out of fish oil a couple days ago. I know I had at least 2 reps left in the tank from what the video looks like but I really wish my depth/mobility had been up to par today. I also ran out of time to finish my work sets for bench and military press so I just did the top set and moved on.

Kyle Uptmore
12-27-2011, 07:36 PM
Tuesday, 12.27.11

Hang Snatch - 155 x 3 (failed last 2), 145 x 4 (failed last one), 135 x 5 5/5/5
Snatch Grip DL - 245 x 10, 225 x 10, 205 x 10 3/4/4
Shrug - 315 x 10, 295 x 10, 275 x 10 4/3/3
Bent Over Row - 155 x 10, 145 x 10, 135 x 10 4/3/3
Pullups - 3 x 5

Hang Snatch - http://www.youtube.com/watch?v=UC6Qi4BmUrc
http://www.youtube.com/watch?v=UC6Qi4BmUrc
Snatch Grip DL - http://www.youtube.com/watch?v=SmWcJuYnFv8&feature=mfu_in_order&list=UL

I had a hard time getting underneath the bar today on snatches. No RDLs today because I see no point in torturing my low back any more after doing SDL.

Kyle Uptmore
12-28-2011, 08:35 PM
Wednesday, 12.28.11

Push Press - 130 x 10, 125 x 10, 115 x 10
Back Squat - 285 x 10, 265 x 10, 250 x 10
Bench - 185 x 10, 175 x 10, 165 x 10
Military Press - 95 x 10, 90 x 10, 85 x 10

Back Squat - 90% of 10RM - 285 x 10 - http://www.youtube.com/watch?v=BB1z8reuA7s

Tough day today, squeezed this workout in exactly 60min+10min warmup.

Kyle Uptmore
12-29-2011, 07:27 PM
Thursday, 12.29.11

Hang Clean - 235 x 2 (failed), 225 x 3 (failed), 195 x 5 Bad Day
CG DL - 285 x 10, 270 x 10, 255 x 10 3/3/3
Shrug - 295 x 10, 265 x 10, 255 x 10
Bent Over Row - 140 x 10, 130 x 10, 125 x 10

Rough day today. I really need more work on dipping under the bar during cleans. I pull high enough, but just fail to catch. My hands are also taking a beating now, I ripped a callous earlier this week and it hasn't healed very fast. I can really tell my body is asking for a break now, good thing I'm unloading next week.

On a different note, I just bought the materials to start building some jerk boxes. So far I've only spent $103. Can't wait to use them in the next phase.

Kyle Uptmore
12-31-2011, 04:30 PM
Saturday, 12.31.11


Snatch - 135 x 1, 140 x 1, 145 x 1, 150 x 1, 155 x 1, 160 x 1, 165 x 1, 170 x 1, 175 x 1, 182 x 1, 187 x 1, missed 190lbs
Clean and Jerk - 185 x 1, 185 x 1, 205 x 1, 205 x 1, 215 x 1, 220 x 1, 225 x 1, 230 x 1, 237 x 1, lost 240 forward and stopped there.
Front Squat - 300 x 2

Power Snatch warmup set (150lbs) - http://www.youtube.com/watch?v=KlsmfSRwi0c
PR Snatch - 182lbs - http://www.youtube.com/watch?v=Ha4f5wdVBBk
Snatch 190lb miss - http://www.youtube.com/watch?v=N-vZtu2Yrdc
237lb C&J - http://www.youtube.com/watch?v=UdqGmSv589c
302 x 2 Front Squat - http://www.youtube.com/watch?v=OlG3gW4EGks

Can't complain about hitting 4 PRs in a workout doing 3 lifts. I nearly had 5 PRs with 190lbs on snatch today, but lacked the strength to hold it over my head. I had this same problem doing 177 three weeks ago. I got the 187lb lift, but was so focused that I forgot to film it! Clean and jerk is still submax, and I'm pretty sure I can hit 110k next time I try, 237 wasn't bad. This is week 3, next week I will unload on all of the volume I've been doing, but keep the intensity high. I'll just hit a top 10RM and call it a day.

2011 has been a great year for training. It started off being bad when I ran horrible at some indoor track meets and found out that no matter how hard I try, I'll always suck at sprinting over 30m because of my genetic anthropometry. Then I had discovered the sport of Skeleton being a "sister" sport to bobsled, and had thought that it was a great fit for me after seeing how I was going to be tested in speed/power events for the combine. It was super fun training for that, and I suprisingly did well at a combine in the summer without even being able to do any sprints for 4 months because of a foot injury. I did exceedingly well to where I got invited to the national push championships and paid only $300 for the flight to stay up at the Lake Placid OTC for a full week. However during the week I was there, I had realized that this was not a sport that was all about speed/strength/power. I could become the fastest and strongest skeleton athlete and fail still fail to make the Olympics in 10 years because the sport isn't about pure athleticism. What I am most proud of this year is that I took the initiative and spent the $400 of my hard earned personal training money to become USAW level 1 certified. It exceeded my expectations only because I was being taught by a great coach who I had no idea who he was at the time. At the end of March, I became certified and finally understood what it took to actually do these lifts correctly and why its so important for all sports that involve speed/strength/power. I also discovered that doing competitve olympic weightlifting gives me a great puprose to continue to train hard. I realize that I'll never be an international force in olympic lifting because of starting at such a late age, but there isn't anything else in life that brings me more joy than setting personal bests in a training session. (and I'm not joking) Thanks for reading if you had the patience as I'm done reflecting on my year of 2011. I'm looking forward to continuing my progress in olympic lifting in 2012 starting Monday!!!!

Jeden tag muss ich starker werden

Kyle Uptmore
01-02-2012, 03:20 PM
Kyle Pierce Program Week 4 UNLOAD, 1.2.12

Push Press - 150 x 10
Back Squat - 327 x 10
Bench - 210 x 10
Military Press - 115 x 10

Back Squat:http://www.youtube.com/watch?v=_19u-rc3Bxc&feature=youtu.be

Starting the year of 2012 off right with this 10RM Squat PR. I'm a lot happier with my depth this time as my hips were a lot looser today. During this unload week I'm unloading from all the volume I've been doing the past 3 weeks and still keeping the intensity high.

Kyle Uptmore
01-03-2012, 05:02 PM
Tuesday, 1.3.12

Hang Snatch - 155 x 3 + 2 failed reps
Snatch Grip DL - 265 x 10
BB Shrug - 325 x 10
Bent Over Row - 165 x 10
Pullups x 12


Snatch Grip DL was super hard today, probably maximal. Hang Snatch was tough as well.

Kyle Uptmore
01-05-2012, 05:59 PM
Thursday, 1.5.11

Clean Grip DL - 295 x 10
Shrugs - 3 x 10 w/ 225
Bent Over Rows - 3 x 10 w/ 135

CGDL - http://www.youtube.com/watch?v=S_wq7p6OrsM&feature=youtu.be

No hang cleans today, tried them, but my hands are starting to bleed now. Straps helped tremendously for the CGDL. I'm going to need to start taking care of my callouses a lot better from now on. Wasn't able to train yesterday because gym was closed, and it also didn't help that I had a massive headache from all the sawdust I've been dealing with doing my Jerk Box construction. They're 95% done and will be using them a lot next week. If I can, I'll try to do yesterday's missed workout tomorrow in Austin, TX.

Kyle Uptmore
01-07-2012, 01:57 PM
Saturday, 1.7.11

Snatch - 150 x 1, 150 x 1, 155 x 1, 155 x 1, 160 x 1, 160 x 1, 165 x 1, 170 x 1. Started a set every 2 mintutes. Focused on speed/technique
Clean & Jerk - 195 x 1, 195 x 1, 205 x 1, 205 x 1, 220 x 1, 220 x 1, 235 x 1, 242 x 1 (110)
Front Squat - worked up to 245 x 2 (80%)

Been having a cold lately but managed to feel good once I warmed up. Took it kind of easy today until I felt good about going heavier on clean and jerk. 110 wasn't too hard, I know I have room for more. The 10's block is over with and it was brutal. I can easily see myself doing it again later this year, maybe in the summer when I start the program over. But now I feel good about what's yet to come in the 5's block and beyond.

Kyle Uptmore
01-09-2012, 05:39 PM
1.9.12

Push Jerk - 205 x 5, 195 x 5, 185 x 5
Back Squat - 345 x 4 (fail), 310 x 5, skipped last set
Bench - 220 x 5

Back Squat - http://www.youtube.com/watch?v=5gyfMH4KB00&feature=youtu.be

Horrible day today:

1. My tailbone bruise pain is coming back ever since I ran out of celebrex. It's causing my low back to spasm again and my mobility sucks now.
2. My cold is getting worse due to the horrible rainy/cold weather outside.
3. Ran out of time since I spent the beginning of the session moving the jerk boxes in.

I would love to think that today wasn't my day but perhaps I overestimated my strength. It was weird because even the warmup sets felt super heavy. I thought that going up to 345 x 5 would be easy after doing 325 x 10 last week. I was wrong and will go down to 335lbs next week.

Kyle Uptmore
01-10-2012, 04:56 PM
Tuesday, 1.10.12

Snatch from Blocks - 155 x 3, 160 x 3, 145 x 3
Snatch Grip DL - 275 x 5, 260 x 5, 245 x 5
Shrug - 335 x 5, 355 x 5, 360 x 5
Bent Over Row - 170 x 5, 175 x 5, 180 x 5
Muscle Snatch - 65 x 5, 95 x 5, 105 x 5

Snatch Grip DL - 275 x 5: http://www.youtube.com/watch?v=OgAiK0Y9C4Y&feature=youtu.be

Felt horrible before the session but once I started warmup, things fell into place.

Kyle Uptmore
01-11-2012, 03:06 PM
Wednesday, 1.11.12

Push Jerk - 3 x 5 w/ 185
Back Squat - 3 x 5 w/ 310
Push Press - 3 x 5 w/ 165
Bench Press - 3 x 5 w/ 200
Military Press (5RM) - 135 x 5, 140 x 2 (fail)

Not a bad day today, wish I had extra time to do the -5% and -10% drop sets.

Kyle Uptmore
01-12-2012, 07:23 PM
Thursday, 1.12.11

Block Cleans - 225 x 3, 230 x 2, 235 x 2 (fail)
Clean Grip DL - 315 x 5, 325 x 5, 295 x 5
Shrug - 3 x 5 w/ 325
Bent Over Row - 3 x 5 w/ 160
Muscle Snatch - 3 x 5 w/ 95

Block Clean - 235 x 2 (fail): http://www.youtube.com/watch?v=iCa6IlEgOGE


Almost had it. I can see the block cleans serving a ton of benefit in helping me "jump down" into the full squat position as fast as possible. And disregard the crossfit people in the background that are doing endless amounts of burpees and KB swings. You gotta give them credit for at least having ZZ Top's Sharp Dressed Man in the background though.

Kyle Uptmore
01-14-2012, 03:07 PM
Saturday, 1.14.11

Snatch - 95 x 1, 115 x 1, 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x Miss, 175 x 1, 187 x 1, 192 x 1, 197 x Miss, 200 x Miss
Clean and Jerk - 205 x 1, 215 x 1, 225 x 1, 225 x miss, 237 x 1, 247 x miss, 247 x miss
Front Squat - 315 x 2

Front Squat: http://www.youtube.com/watch?v=gU_HSkKHYso

Overall a bad day today. I was irritated by a lot of minor things today like forgetting to take iburpofen, my ipod wasn't working, didn't get to lift on wood surface, taking too few warmup sets, etc.. It's definitely mental stuff that I need to overcome and no excuse.

Kyle Uptmore
01-16-2012, 07:10 PM
Week 2, Monday, 1.16.11

Push Jerk - 210 x 5, 215 x 4 (Fail), 195 x 5
Push Press - 185 x 5, 190 x 2 (Fail), 170 x 5
Back Squat - 345 x 5, 325 x 5, 305 x 5
Bench - 225 x 5, 215 x 5, 200 x 5
Military Press - 140 x 2 (Fail), 130 x 5, 125 x 5

Front/Side Plank - 2 x 30sec

Back Squat wasn't too bad today, I for surely had a lot more left in the tank.

Kyle Uptmore
01-17-2012, 06:13 PM
Tuesday, 1.17.12

Block Snatch - 165 x Fail, 160 x 3, 165 x 1 (fail), 150 x 3
Snatch Grip DL - 285 x 5, 275 x 5
Muscle Snatch - 110 x 5, 105 x 5, 100 x 5
Shrug - 365 x 5, 345 x 5, 325 x 5
Bent Over Row - 185 x 5, 190 x 5, 195 x 5

Front/Side Plank - 2 x 30sec

Block Snatch: http://www.youtube.com/watch?v=pSufPKtHrRo
SDL:http://www.youtube.com/watch?v=wMWjMUqzfII

I notice that the less warmup sets I take, the more of a disaster my lifts become. I didn't take many warmup sets on my first set of block snatches and I failed automatically.

Kyle Uptmore
01-18-2012, 04:00 PM
Wednesday, 1.18.12

Push Jerk - 3 x 5 w/ 190lbs
Push Press - 3 x 5 w/ 165lbs
Back Squat - 3 x 5 w/ 315lbs
Bench - 3 x 5 w/ 200lbs
Military Press - 3 x 5 w/ 125lbs

Front/Side Plank - 2 x 30sec

School has started today and I'm finally taking some interesting classes this semester like exercise physiology, testing and prescription, etc. My schedule is about to get a lot busier training my clients again as well. It was a long but very restful break even after taking a mini-mester. Back Squat depth was great today, it just take a long time to get mobile.

Kyle Uptmore
01-19-2012, 04:54 PM
Thursday, 1.19.12

Block Cleans - 237 x 3, 242 x 3, 247 x 3
Clean Grip DL - 335 x 3 (fail), 315 x 2 (Fail)
Shrug - 3 x 5 w/ 330
Bent Over Row - 3 x 5 w/ 170
Muscle Snatch - 3 x 5 w/ 100

Front/Side Plank - 2 x 30sec

242 x 3:http://www.youtube.com/watch?v=BoeRyPZ7ivc
247 x 3:http://www.youtube.com/watch?v=pfL433RopEk&feature=related


Hit 3 PRs on the block snatches today. I can tell it really helps you get underneath the bar quick. Pretty soon I'll be doing my old max on this lift (115kg/253lbs)

Kyle Uptmore
01-23-2012, 06:44 PM
Week 3, Monday, 1.23.12

Push Jerk - 225 x 5, 215 x 3 (fail), 205 x 3 (Fail)
Push Press - 190 x 4 (fail)
~2-3hr break
Back Squat - 355 x 5, 335 x 5, 320 x 5
Bench - 230 x 5, 220 x 5, 205 x 5
Military Press - 140 x 5, 135 x 5, 125 x 5
Front/Side Plank - 2 x 30sec

Was not able to do the saturday session last week because my great uncle died, and needed time to spend with family that I don't see often. I decided to split my days in 2, because it works better with my schedule and other people want to do this program with me. Push Jerk was ugly, but I'm making good progress. Back Squat was full rock bottom and wasn't too bad. I know I have 365 x 5 in me next week, and it should put me where I need to be.

Kyle Uptmore
01-24-2012, 05:15 PM
Tuesday, 1.24.11

Block Snatch - 165 x 3, 170 x 1 (Fail), 170 x 1 (fail)
Snatch Grip DL - 295 x 5, 280 x 5, 260 x 5
Muscle Snatch - 115 x 5, 110 x 5, 105 x 5
Bent Over Rows: 200 x 5, 205 x 4 (Fail), 190 x 5, 180 x 5
Pullups: 3 x 10
Front/Side Plank - 2 x 30sec

165 x 3: http://www.youtube.com/watch?v=0glkMW1TxUc&feature=mfu_in_order&list=UL
170 x 1 (Fail): http://www.youtube.com/watch?v=0glkMW1TxUc&feature=mfu_in_order&list=UL
295 x 5: http://www.youtube.com/watch?v=o_GzFlBlffg

Kyle Uptmore
01-25-2012, 04:13 PM
Wednesday, 1.25.12

Push Jerk - 3 x 5 w/ 205
Push Press - 3 x 5 w/ 175
Back Squat - 3 x 5 w/ 325
Bench - 3 x 5 w/ 210
Military Press - 3 x 5 w/ 125
Front/Side Plank - 2 x 30sec

Not a bad day today. Back squats were nice and deep.

Kyle Uptmore
01-26-2012, 05:56 PM
Thursday, 1.26.12

Block Clean - Failed 2 sets at 252lbs, then finally got 252lbs x 3Clean Grip DL - 335 x 4 (Fail), 300 x 5
Shrug - 370 x 5, 375 x 5, 380 x 5
Bent Over Row - 3 x 5 w/ 185
Pullups - 2 x 10
Front/Side Plank - 1 x 30sec

Clean Grip DL: http://www.youtube.com/watch?v=oeNMgnR6uP8

I wish I had a coach on days like these. I was a mental case today of not being able to jump down under the bar fast enough. I even took enough warmup sets. I know I have much more in me for block cleans, I need to believe in myself more. With Clean Grip DL, still weak but I hit 4 this time instead of 3. I must get 5 reps next week.

Kyle Uptmore
01-28-2012, 03:36 PM
Saturday, 1.28.12

Snatch - 187 x 1, missed 192lbs three times.
Clean and Jerk - after missing the jerk on 237 twice, I then made 237 and set a PB 112.5kg/247lbs. I then cleaned 255 but failed the jerk. This ties my PB clean
Front Squat - worked up to 310lbs x 1 and stopped there because it felt maximal. I barely got it.

Snatch Miss 192lbs: http://www.youtube.com/watch?v=7FfSQcWJf3g&feature=mfu_in_order&list=UL
247 PR: http://www.youtube.com/watch?v=lY-fLR5fRx0&feature=mfu_in_order&list=UL
255 clean, fail jerk: http://www.youtube.com/watch?v=mhm2dRy9A3M&feature=youtu.be

I went to bed before 10pm every night this week because I'm waking up at 5:15am to train clients at 6:30pm. Last night I stayed out till 2am with friends that came to visit and wound up feeling very lethargic today. I still trained through it and was decently happy with what I was able to accomplish. Next week is an unload week, and will definitely need it.

Kyle Uptmore
01-30-2012, 03:20 PM
Week 4, Monday, 1.30.12

Power Jerk - 235 x 5, ugly but made it.
Push Press - 195 x 5
Back Squat - 365 x 5
Bench - 240 x 5
Military Press - 145 x 5

Power Jerk: http://www.youtube.com/watch?v=pwNxRYSBbt8
Push Press: http://www.youtube.com/watch?v=0dc8XCAbN5w

Set PRs on everything today, and I honestly believe that I could have at least gone 10lbs heavier on back squat, push press, bench, and military press. I indeed got stronger since week 1. Wish I could have gotten some video on the back squats... Next phase I'll be doing back/front squats in the garage gym since we have a squat rack now. This will make my training montages a lot more awesome.

Kyle Uptmore
01-31-2012, 05:24 PM
Tuesday, 1.31.12

Block Snatch - 172 x 2 (Fail), but achieved 1 rep PR
Snatch Grip DL - 307 x 5
Bent Over Row - 205 x 5, ugly

Block Snatch: http://www.youtube.com/watch?v=SIrBzmgqMIU&feature=mfu_in_order&list=UL
SDL: http://www.youtube.com/watch?v=7BKtFrBE8qk

Ran out of time to do the other stuff today. Not a bad day though. SDL was easier than expected, being aggresive from the ground is key.

Kyle Uptmore
02-01-2012, 02:18 PM
Wednesday, 2.1.12

Back Squat - 3 x 5 w/ 295lbs
Bench - 3 x 5 w/ 195lbs

Short on time, will do rest of stuff later today if I have time. Good thing its an unload week.

Kyle Uptmore
02-02-2012, 02:37 PM
Thursday, 2.2.12

Block Cleans - 257 x 3, 265 x 3
Clean Grip Deadlift - 337 x 5
Shrug - 395 x 5

Cleans: http://www.youtube.com/watch?v=uoXUgl9mvTM
DL: http://www.youtube.com/watch?v=9dtYKk0y1EY

PRs on everything again today. I was super fast on getting underneath the bar today which was key. I'm now block cleaning more than my clean from floor PR is. Then CGDL seemed like it was easier today for some reason, I guess I am getting stronger. I'll probably do some submax snatches and C&Js tomorrow since I'm going to a seminar on Saturday.

Kyle Uptmore
02-06-2012, 05:40 PM
3's Block, Week 1, Monday, 2.6.12

Split Jerk - 227 x 3, 237 x 3 (fail), 220 x 3
Back Squat - 377 x 3, 355 x 3, 335 x 3
Push Press - 205 x 3 (Fail), 195 x 3, 185 x 3
Bench - 255 x 3, 240 x 3, 230 x 3
Military Press - 150 x 3, 145 x 3, 135 x 3

Split Jerk: http://www.youtube.com/watch?v=flfv8IgJvBs&feature=youtu.be
Back Squat:http://www.youtube.com/watch?v=kexpttdwLuM&feature=youtu.be

Tough day day as I was expecting it to be since the first week of the 5's block was a hard adjustment. 3rd rep was a little high on the back squat but still at parallel. My depth was stiff today from all the sitting I did this weekend.

Kyle Uptmore
02-07-2012, 06:06 PM
Tuesday, 2.7.12

Hang Snatch Below Knee - 167 x 3, 177 x 3, 167 x 3, 155 x 3
Snatch Pull - 3 x 3 w/ 210lbs (110% of 1rm)
Snatch Grip DL - 325 x 3, 310 x 3, 295 x 3
Bent Over Row - 205 x 3, 220 x 3

Snatch: http://www.youtube.com/watch?v=CHTpaJAjtjw&feature=youtu.be
Snatch Pull: http://www.youtube.com/watch?v=dF63m3ybPio&feature=youtu.be
SDL: http://www.youtube.com/watch?v=vrO3B4vCrAk&feature=youtu.be


Was surprised that I could handle my body weight for a triple on hang snatch today. Solid session, just wish I had more time on my hands to do more sets and get more volume/skill work in.

Kyle Uptmore
02-08-2012, 03:39 PM
Wednesday, 2.8.12

Split Jerk - 3 x 3 w/ 220lbs
Push Press - 3 x 3 w/ 185lbs
Back Squat - 3 x 3 w/ 340lbs
Bench - 3 x 3 w/ 230lbs
Military Press - 135 x 3, 2 x 3 w/ 140lbs
Front/Side Plank - 2 x 30sec

Overall a solid day today.

Kyle Uptmore
02-09-2012, 02:17 PM
Thursday, 2.9.12

Clean - 225 x 3, 235 x 3, 245 x 3, 257 x 3
Clean Pull - 3 x 3 w/ 290lbs (110% of estimated 1RM)
CGDL - 357 x 3, 367 x 1 (fail), 337 x 3
Bent Over Row - 3 x 3 w/ 200lbs
Front/Side Plank - 2 x 30sec

257 x 3: http://www.youtube.com/watch?v=1KHTNO7ONCE
290 x 3: http://www.youtube.com/watch?v=ZTMzafCjB_g&feature=mfu_in_order&list=UL
357 x 3: http://www.youtube.com/watch?v=SoZ3QB2EWqo&feature=mfu_in_order&list=UL

Good day today, I could barely clean 115kg months ago, now I'm doing it for triples. I also forgot to note that I started taking creatine HCL this month and my bodyweight has gone up a pound or two already (177-178).

Kyle Uptmore
02-12-2012, 09:32 AM
Saturday, 2.11.12

Snatch: 192 x 1, 197 x 1, missed 202lbs twice.
Clean and Jerk: 257 x 1, missed the jerk w/ 262lbs
Front Squat: 327 x 1 (failed second barely)

Snatch 197: http://www.youtube.com/watch?v=82oOiu0eLeg
Snatch 202 miss: http://www.youtube.com/watch?v=drvCDXH3-OM&feature=mfu_in_order&list=UL
Clean and Jerk 257: http://www.youtube.com/watch?v=UEYXQLypfJI&feature=plcp&context=C329586dUDOEgsToPDskKOAbFsItQDJ2wAIUrAVMxV
Clean but failed jerk 262: http://www.youtube.com/watch?v=5vUE4W9Wg2c&feature=mfu_in_order&list=UL
Front Squat fail: http://www.youtube.com/watch?v=2PblVVj9qvk&list=UUle8ex_zUmH-zrCEM7sHFJw&index=1&feature=plcp

Kyle Uptmore
02-13-2012, 06:00 PM
Week 2, Monday, 2.13.12

Split Jerk - 237 x 3, 242 x 3, 247 x 2 (fail), 225 x 3
Back Squat - 387 x 1 (fail), 365 x 3, 350 x 3
Push Press - 210 x 0, 205 x 3, 195 x 3, 185 x 3
Bench - 260 x 3, 245 x 3, 235 x 3
Military Press - 155 x 3, 150 x 3, 140 x 3

Split Jerk fail: http://www.youtube.com/watch?v=YdeIB2x_23w&feature=youtu.be
Back Squat fail: http://www.youtube.com/watch?v=iW5-xfNyRS4&feature=youtu.be

The bar humiliated me on back squat today. Good progress on split jerks though, my technique is improving, as I have to remember to be as violent as possible.

Kyle Uptmore
02-14-2012, 04:53 PM
Tuesday, 2.14.12

Hang Snatch Below Knee - 182 x 2 (fail), 182 x 2 (Fail), 187lbs x 3
Snatch Pull - 3 x 3 w/ 225lbs
Snatch Grip DL - 337 x 3, dropped last two sets

Snatch: http://www.youtube.com/watch?v=v9hEkq-Bjm8&feature=mfu_in_order&list=UL
SDL: http://www.youtube.com/watch?v=YnuRUm1SsxM

I was very impatient with the hang snatches today and paid for it since I failed on my first two sets. I figured that I wasn't respecting the weight I was lifting so I decided to go heavier for the last rep. I had nothing left in the tank after doing 337 on SDL.

Kyle Uptmore
02-15-2012, 05:52 PM
Wednesday, 2.15.12

Split Jerk - 3 x 3 w/ 225lbs
Push Press - 3 x 3 w/ 185lbs
Back Squat - 3 x 3 w/ 347lbs
Bench - 3 x 3 w/ 235lbs
Military Press - 3 x 3 w/ 140lbs

Solid day of getting volume in.

Kyle Uptmore
02-16-2012, 03:15 PM
Thursday, 2.16.12

Clean - 262 x 3, 267 x 3, 272lbs x 2 (Fail)
Clean Pull - 3 x 3 w/ 310lbs
CGDL - 365 x 1 (Fail), 350 x 3, 330 x 3
Bent Over BB Row - 230 x 2 (Fail), 215 x 3, 195 x 3
Front/Side Plank - 2 x 35sec

272 clean: http://www.youtube.com/watch?v=M2-btgdld7A&feature=youtu.be

I should have had 3 reps with 272lbs today but almost made it happen. I'm liking the progress I'm making thus far, now I just need to keep it up. With the failed CGDL, I just had nothing left in me as I did struggle with the drops sets.

Kyle Uptmore
02-18-2012, 03:30 PM
Saturday, 2.18.12

Snatch - 200, missed 207lbs twice
Clean and Jerk - 262lbs, missed the jerk on 267 twice
Front Squat - 327 x 2

Snatch: http://www.youtube.com/watch?v=T7ph2Fw81-0&feature=youtu.be
CJ: http://www.youtube.com/watch?v=Oy52PDXZ4IM&feature=channel

I finally snatched 200lbs today. I did set some PRs again today, but man was it rougher than normal. I ripped a huge callous on my hand after thursday's workout and my hands haven't recovered since that day and bled all over the bar today.

Kyle Uptmore
02-20-2012, 04:48 PM
2.20.12

Split Jerk - 247 x 3, 252 x 3, 262 x 1 (fail)
Back Squat - 382 x 3, 365 x 3, 347 x 3
Push Press - 212 x 2 (fail), 200 x 3, 190 x 3)
Bench - 265 x 3, 250 x 3, 240 x 3
Military Press - 160 x 3, 150 x 3, 145 x 3

Back Squat: http://www.youtube.com/watch?v=bP_YqDcdXdE&feature=youtu.be

Jerks were tough. Overall solid day.

Kyle Uptmore
02-21-2012, 03:46 PM
Tuesday, 2.21.12

Pause Snatch - 192 x 3, 197 x 1 (fail)
Snatch Pull - 3 x 3 w/ 240lbs

Attempted to do some SDL but I just wasn't feeling it today, I couldn't even get 342 off the ground.

Kyle Uptmore
02-23-2012, 06:48 PM
Wednesday, 2.22.12

Split Jerk - 242 x 3, 237 x 3, 232 x 3
Back Squat - 3 x 3 w/ 352
Bench - 3 x 3 w/ 240
Military Press - 3 x 3 w/ 145

Thursday, 2.23.12

Clean - 272 x 3, 281 x 1 (fail), 275 x 1 (fail)
Clean Pull - 3 x 3 w/ 337lbs

272 x 3: http://www.youtube.com/watch?v=_diX-1J0KpQ&feature=channel
282 x 1: http://www.youtube.com/watch?v=hLBBbXFMFNc

School/work has been stressful this week, but I'm holding on. Should have had the reps with 282, but couldn't make it happen today. There's also music during that video because my friend said something very stupid while I was lifting

Kyle Uptmore
02-25-2012, 06:27 PM
Blackbox Weightlifting Meet, Saturday, 2.25.12

Weighed in at 81kg

Snatch#1 - 90kg, Snatch#2 - 92kg, Snatch#3 - 95kg fail because my left elbow buckled inwards, but I got it up easily
CJ#1 - 110kg, CJ#2 - 115kg, CJ#3 - 120kg fail, same as snatch where my left elbow buckled inward again.

207kg total

Had a great first meet today. I had met my goal of getting a 200kg total minimum. Like always though, I was nervous as hell because I had never done a full meet. But the odd thing about the meet was that the bar felt so much lighter than training. I actually power snatched my first two snatch attempts and power cleaned all of my clean attempts. I believe it is the spin on the bar that makes a huge difference. As far as the arm buckling in, its just going to take more practice.

I will continue doing the peaking phase of the Kyle Pierce program, but may change modify some lifts. After that I'm going to unload, reset my training goals, and look into some different training programs.

Kyle Uptmore
02-27-2012, 07:02 PM
Unload Week, Monday, 2.27.12

Power Clean and jerk - worked up to 227lbs (submax)
Back Squat - 392lbs x 2
Split Jerk - worked up to 227lbs (submax)
Bench - 275lbs x 2

Back Squat - http://www.youtube.com/watch?v=LDnlhLXBbQk&feature=youtu.be

Had a rough day today with school as my advisor is giving me classes I don't need and may keep me here longer than I want. Back Squat wasn't bad, I certainly have more left in the tank. I had nothing left for bench though as my second rep was very hard to complete.

Kyle Uptmore
02-28-2012, 05:52 PM
Tuesday, 2.28.12

Snatch - 3 x 3 w/ 155lbs (80% of 3RM)
Snatch DL - 3 x 3 w/ 275lbs (80% of 3RM)

Not feeling good all of a sudden, I'm starting to get a head cold. Other than that, my plans for training have changed since I'm going prepare for University Nationals now. I'm sticking with a modified Pierce program until I compete on April 13th.

Kyle Uptmore
02-29-2012, 03:09 PM
2.29.12

Split Jerk - 3 x 3 w/ 205lbs
Push Press - 3 x 3 w/ 165lbs
Back Squat - 3 x 3 w/ 280lbs
Bench - 3 x 3 w/ 190lbs
Military Press - 3 x 3 w/ 130lbs
Front/Side plank - 2 x 30sec

Still having a head cold but much better than yesterday, its affecting everybody here. It's a good thing this is an unload week.

Kyle Uptmore
03-01-2012, 05:56 PM
Thursday, 3.1.12

Clean - 3 x 3 w/ 215lbs (80% of 3RM)
CGDL - 3 x 3 w/ 297lbs (80% of 3RM)

Kyle Uptmore
03-03-2012, 02:04 PM
Saturday, 3.3.12

Snatch - worked up to 182lbs x 1 (90% of 1RM)
Clean and Jerk - worked up to 227 x 1 (90% of 1RM)
Front Squat - 297 x 2 (90% of 1RM)

Unload week is finished. It was great timing for an unload week because I got sick after Monday and still haven't completely recovered I feel like. Going to do a single 5's week next week followed by three 3's block weeks then peaking and tapering into the University Nationals meet in April.

Kyle Uptmore
03-04-2012, 08:37 AM
I have some bad news to present in this log.... My qualification to compete in University Nationals may not be possible because I didn't show my USAW card when I weighed in at the meet. I don't know for sure yet, but this may alter my entire training program if I don't compete in University nationals. I realize that this is my own fault since I failed to read the fine print.

Kyle Uptmore
03-05-2012, 03:31 PM
Disregard that last post. The meet director was able to send my total in and now I can register!

Pre-comp Training week 1 of 5, Monday 3.5.12

Power Jerk - 215 x 5, 232 x 5, 205 x 5
Back Squat - 370 x 5, 350 x 5, 335 x 5
Push Press - 197 x 5, 185 x 5
Bench - 250 x 5, 240 x 5, 225 x 5
Military Press - 150 x 5, 140 x 4 (fail), 135 x 1 (fail)
Front/Side Plank - 2 x 30sec

Bodyweight - 180lbs

I was expecting a good training day today after taking an unload week last week and it happened. I got the meet stuff all cleared, and I do consider myself lucky for my total counting based on what I've been told. I even hit some PRs today so I feel good about that.

Back Squat: http://www.youtube.com/watch?v=4HaG_RlQpik&feature=youtu.be

Kyle Uptmore
03-06-2012, 04:59 PM
Tuesday, 3.6.12

Block Snatch - 172 x 3, 177 x 3, 187 x 3
Snatch Grip DL - 317 x 5, 300 x 5, 285 x 5
Shrugs - 380 x 5, 370 x 5, 360 x 5

Great day today, crushed my old block snatch PR which was only 172lbs x 2! You can't really see, but in the video I'm still not full snatching these. My power and technique are improving.

Block Snatch: http://www.youtube.com/watch?v=gCvxI6RjSXs&feature=youtu.be

SDL: http://www.youtube.com/watch?v=_uXJUmZh10Q&feature=youtu.be

Kyle Uptmore
03-07-2012, 02:55 PM
Wednesday, 3.7.12

Power Jerk - 3 x 5 w/ 210lbs
Push Press - 3 x 5 w/ 175lbs
Back Squat - 3 x 5 w/ 335lbs
Bench - 3 x 5 w/ 225lbs
Military Press - 3 x 5 w/ 135lbs

Good day today, back squats were all rock bottom.

Kyle Uptmore
03-08-2012, 03:03 PM
Thursday, 3.8.12

Block Cleans - 267 x 3, 272 x 3, 277 x 2 (fail)
Clean Grip DL - 342 x 5, 325 x 5, 305 x 5
Bent Over Row - 205 x 5, 195 x 5

This day was great, set some PBs today. I should have had 277 today, but was probably just tired from the previous sets.

Block Clean 272 http://www.youtube.com/watch?v=cloBI_2yp-U
Block Clean 277 fail http://www.youtube.com/watch?v=VyNU0rxiaKY
Clean Grip DL 342 http://www.youtube.com/watch?v=Exh4SlrhEhA&feature=youtu.be

Kyle Uptmore
03-10-2012, 12:13 PM
Saturday, 3.10.12

Snatch - 207lbs x 1, missed 212 three times
Clean and Jerk - 265lbs x 1
Front Squat - 335lbs x 2

Watch the Playlist from today's highlights: http://www.youtube.com/playlist?list=PLFFD30BB0A597B8C7

Great day today, I should have had 212lbs, but failed because I either didn't finish the pull enough, or wasn't aggresive with holding it overhead. Hit a new CJ pr as well. Front Squat 2RM was easier than expected. I want a 220k total at university nationals.

Kyle Uptmore
03-12-2012, 04:00 PM
Week 2 of 5, Monday, 3.12.12

Split Jerk - 237 x 3, 247 x 2 (Fail), 247 x 2 (Fail)
Back Squat - 387 x 3, 365 x 3, 350 x 3
Bench - 267 x 3, 250 x 3, 240 x 3
Front/Side Plank - 1 x 30sec

Back Squat: http://www.youtube.com/watch?v=7pUshPwX_8c

Was not able to do Push Press or Military Press today because they only give me 90min to train unfortunately. Since I have so little time, I skipped some usual warmup sets for split jerk and paid for it. Still was able to hit some PRs on back squat and bench at least.

Kyle Uptmore
03-13-2012, 04:42 PM
Tuesday, 3.13.12

Block Snatch - 187 x 3, 192 x 2 (fail), 197 x 3
Snatch Pull - 3 x 3 w/ 227lbs (110% of 1RM)
Snatch Grip DL - 342 x 3, 327 x 3, 307 x 3


Great day overall. The blocks at this gym were not the greatest, I had to keep the bumpers from bouncing all over the place after every rep. I still managed to crush last week's personal best by 10lbs!


Block snatch: http://www.youtube.com/watch?v=Xl0mAQDwU-M
Pull: http://www.youtube.com/watch?v=UA2KiRY8Rr4&feature=channel
DL: http://www.youtube.com/watch?v=7WcQhD7dP14&feature=channel

Kyle Uptmore
03-14-2012, 04:23 PM
Wednesday, 3.14.12

Split Jerk - 3 x 3 w/ 217lbs
Push Press - 212lbs x 3, 200lbs x 3, 190lbs x 3
Back Squat - 3 x 3 w/ 357lbs
Bench - 3 x 3 w/ 245lbs
Military Press - 162lbs x 3
Front/Side Plank - 2 x 30sec

Solid day today, everything was actually easier than I thought except for military press. Was very stiff in the squats, but still managed to hit a good depth every time. I am a month out from university nationals now.

Kyle Uptmore
03-16-2012, 12:03 PM
Thursday, 3.15.12

Block Clean - worked up to 220lbs x 3
Clean Pull - 3 x 3 w/ 310lbs
Clean Grip DL - 365lbs x 2 (fail), 340lbs x 3

CGDL: http://www.youtube.com/watch?v=NsFFqE4Ul_o

Trained at Hyde Park Gym in Austin. The place didn't fulfill my needs for the block cleans as I tried using the block/jerk block they had with plates and I couldn't find a way to get the right knee position for it. I believe I could have gotten the 3rd rep for the CGDL, but I felt like my lumbar was starting to round coming up so I didn't chance it. Other weightlifters in the gym told me my form was nice and strict which is my ultimate concern with my injury history. Other than that, my joints have been real stiff and have been popping a lot lately, I'm going to up my fish oil intake.

Kyle Uptmore
03-17-2012, 11:11 AM
Saturday, 3.17.12

Tried to train today, but my body would not let me. My hip flexors and adductors are stupid tight from all of the sitting/standing I've been doing lately. I could not get into a half squat position without leaning forward so it through my technique off. I spent the entire session stretching, rolling, and took an ice bath afterwards. It was painful.

Kyle Uptmore
03-19-2012, 03:57 PM
Pre comp week 3 of 5, Monday, 3.19.12

Split Jerk - 247 x 3, 252 x 3, 252 x fail
Back Squat - 392 x 2 (fail), 372 x 3, 257 x 3
Push Press - 217 x fail, 212 x 2 (fail), 205 x 3
Bench - 270 x 3, 255 x 3, 245 x 3
Military Press - 160 x 3, 150 x 3, 140 x 3
Landmines - 3 x 10
Front/Side Plank - 2 x 30sec

Had a slight head cold and my body still wasn't not feeling 100% from last week's extensive sitting/standing. I almost had the third rep on back squat, I got it above parallel but couldn't lock it out at the top (no video because phone ran out of space). I will crush 392lbs x 3 next week. Hit a PR on bench as well. Who knows it could have been the new Troy Texas Power bar that I started using today that threw me off!

Kyle Uptmore
03-20-2012, 06:19 PM
Tuesday, 3.20.12

Snatch - 187 x 3, 197 x 1 (fail), 192 x 1 (fail)
Snatch Pull - 3 x 3 w/ 237lbs

187 x 3: http://www.youtube.com/watch?v=43BV0xpE7h4&feature=youtu.be

Today was atrocious since I'm still having a bad head cold from all the rain coming in. Everything was off today, and can attribute that to the new Troy Texas Power Barbell I started using today. About 2/3rds of the way through with my warm-up sets I notcied that the rings were a lot closer inward than usual so I had to measure my grip again. Then the knurling was super rough compared to the Weider Bar I was used to which wasn't meant for OL! My hands were bleeding after my first working set. I also didn't have anything left for Snatch DL today. Hope I feel better tomorrow.

Kyle Uptmore
03-21-2012, 03:17 PM
Wednesday, 3.21.12

Split Jerk - 3 x 3 w/ 227lbs
Push Press - 3 x 3 w/ 192lbs
Back Squat - 3 x 3 w/ 360lbs
Bench - 3 x 3 w/ 245lbs
Military Press - 3 x 3 w/ 142lbs

Solid day today even though I'm still a bit sick. Was nice to do some working sets with double bodyweight today finally.

Kyle Uptmore
03-24-2012, 03:05 PM
Thursday, 3.22.12

Clean - 267 x 1 (fail), 257 x 1 (fail), 242 x 3
Clean Pull - 2 x 3 w/ 277lbs

Pathetic day due to the bar I was training with. Cut my hands like no other. I'll try not to remember this day to say the least.

Saturday, 3.24.12

Snatch - 197 x 1, missed 207 three times....
Clean and Jerk - 257 x 1, 267 x 1, missed 272 (failed jerk)
Front Squat - 347 x 2

272: http://www.youtube.com/watch?v=4SK0ZmIsJ3U
347: http://www.youtube.com/watch?v=dW7q9rRtPXI&feature=channel

With the snatch today, I figure the reason why I was missing so much was because I didn't use as wide of a grip as I usually do. Still managed to hit a PR on clean and jerk. Should have had 272 today, but I didn't even split deep enough which was a stupid mistake.

I blame this week being so bad because of switching to a bar that wasn't even meant to do OLs with. My hands were so torn that I had to use a whole roll of tape during training this week. But its finally over, and I've lived and I've learned from this mistake. I will get my act back together starting Monday, I promise.

Kyle Uptmore
03-26-2012, 04:34 PM
Week 4 of 5, Peak week 1, 3.26.12

Clean and Power Jerk - 257 x 1, missed 262
Back Squat - 397lbs x 2
Split Jerk - 257 x 2 (pressout on 2nd rep)
Push Press - 217 x 2, 227 x 2
Bench - 280 x 1 (fail)

Kind of surprised by the power jerk today, didn't think I was going to lift that much in relation to my split jerk. I was catching them very high as well. Good on back squat today. Also surprised by my push press, I think I'm finally starting to feel comfortable with the dip and drive.

Clean and power jerk - http://www.youtube.com/watch?v=QF9e6uGKbHo
Back squat - http://www.youtube.com/watch?v=sKxglBZkUF8&feature=channel
Split jerk - http://www.youtube.com/watch?v=wBhItANPItU

Kyle Uptmore
03-27-2012, 03:24 PM
Tuesday, 3.27.12

Snatch - 197 x 1, 202 x 1, 207 x 1, missed 212, 212 x 1, missed 217 twice
Clean Pull - 325 x 3, 335 x 3, 345 x 3
Clean Pull from Power Position - 355 x 3, 365 x 3

My groove is back finally. Must be faster, 100kg will be there soon.!

212 PR: http://www.youtube.com/watch?v=gqQMpBFu3ac
217#1: http://www.youtube.com/watch?v=sX_wAVG-3KA
217#2: http://www.youtube.com/watch?v=JWb-VgQ0n1Y

Kyle Uptmore
03-28-2012, 04:27 PM
Wednesday, 3.28.12

Clean and Jerk - 257 x 1, 262 x 1, 267 x 1, 272 x 1, 275 x miss barely
Front Squat - 352 x 1 (fail), 332 x 2, 312 x 2
Power Jerk - 257 x 1 (fail), 242 x 2, 232 x 2
Push Press - 3 x 2 w/ 205lbs
Front/Side Plank - 1 x 30sec

A long but blessed day today. I know I have 125kg in me for this meet upcoming meet, just have to make it happen. I barely got 352 today on front squat. Other than that, I've been super busy so I'm glad I was able to have a great day with a lot on my mind.

272: http://www.youtube.com/watch?v=vUREnhFweU8&feature=channel
275: http://www.youtube.com/watch?NR=1&v=C7yXl5W4D40&feature=endscreen
352: http://www.youtube.com/watch?v=OCDPsE8GzBA&feature=channel

Kyle Uptmore
03-29-2012, 02:40 PM
Thursday, 3.29.12

Snatch - 207 x 1, missed 217, missed 212 four times, 197 x 1, 187 x 1
Snatch Pull - 235 x 3, 257 x 3, 267 x 3
Snatch Pull from Power Position - 275 x 3, 285 x 3, 290 x 3

Rough day today, shouldn't have gone this hard. Could have been that I didn't take any caffeine today. I'm not worried because I still have lot's of time to refine my snatch in this peaking phase.

Kyle Uptmore
03-31-2012, 06:09 PM
Saturday, 3.31.12

Snatch - 197 x 1, 202 x 1, 202 x 1, 207 x 1, missed 217 three times
Clean and Jerk - 257 x 1, failed twice with 267lbs
Front Squat - Failed to get 357lbs x 1

My social life is becoming a problem, got an average of 5hrs of sleep the past two days. Also losing my appetite a little bit for some reason and not eating as much. Not a great day today, perhaps I need to do more work in the 85% range instead of trying to actually max out during this upcoming week. Missing this much is really starting to bother me and I will do something about it.

Kyle Uptmore
04-02-2012, 03:39 PM
Final Peak week 5 of 5, Monday, 4.2.12

Clean and Jerk - 247 x 1, 257 x 1, 262 x 1, 272 x 1, 272 x miss
Back Squat - 402 x 1 (fail)
Split Jerk - worked up to 267 x 1
Push Press - 232 x failed both
Bench - 280lbs x 1 (fail)

Bodyweight - 176lbs

Solid on the clean and jerk today. Just failed on everything else. I wonder if my bodyweight dropping 4lbs in a week had to do with anything? Oh well, I back squatted 2.28x BW today full depth and the most weight I had ever done was 405lbs x 1 to parallel last summer.

Back Squat - http://www.youtube.com/watch?v=hF0_W_gLXro

Kyle Uptmore
04-03-2012, 04:08 PM
Tuesday, 4.3.12

Snatch - 187 x 1, 197 x 1, 207 x 1, 212 x 1, miss 217, 217 x 1, missed 220 three times.
Clean Pull - worked up to 352 x 3
Clean Pull from power postion - 370 x 3


217 x 1: http://www.youtube.com/watch?v=4bMd-yf0k1o
220 miss: http://www.youtube.com/watch?v=IVTKrJ5Umwo

I feel like my technique came back to life today for some reason. For the past week it was so painful to grab the bar and probably why my elbows were bending during the lifts because of compensating for the weak hands.

Kyle Uptmore
04-04-2012, 03:31 PM
Wednesday, 4.4.12

Clean and Jerk - 6 x 1 w/ 242, new set every 2min
Front Squat - 352 x 1 (fail)
Front/Side Plank - 2 x 30sec

Tailbone started bothering me again, stopped early....


It just started bothering me again a couple weeks ago, I've been able to push through it pretty well but today was just unbearable. It hurts to squat real deep, but goes away after I stretch it for a couple seconds. With the front squat, my 2nd rep was close to being completed, much like the 402 back squat from monday.

Kyle Uptmore
04-06-2012, 03:46 PM
Thursday, 4.5.12

Snatch - 6 x 1 w/ 197lbs (90%), new set every 2min
Snatch Pull - 242 x 3, 257 x 3, 272 x 3

Went 6 for 6 on snatches with 90% today.


Friday, 4.6.12

Front Squat - 357 x 1, 367 x 1, 377 x 1, 387 x fail
Ab Wheel Rollouts - 3 x 12

377lb front squat - http://www.youtube.com/watch?v=Ee_b9CLyLsU
387 fail - http://www.youtube.com/watch?v=kz0SrKd9KGc&feature=channel

Well I realize that front squats don't win OL meets and that this was the only lift I did today but I was shocked that I was able to do 20lbs over my PR just by being fresh. I won't be able to lift tomorrow so I wanted to get at least the front squat in today. I'm also in a lot of pain right now with my tailbone. I almost contemplated not doing the front squats but it made it feel better temporarily actually.

This ends the final peak week. I will start tapering on Monday.

Kyle Uptmore
04-09-2012, 02:20 PM
Taper Week, 4.9.12

Snatch - worked up to 197 x 1 (90%)
Clean and Jerk - worked up to 242 x 1 (90%)
Front Squat - 352 x 2

352 x 2: http://www.youtube.com/watch?v=S25lYp7mVaU

Solid day. There was very minor nerve pain in the lifts today. As long as I take care of it I believe it shouldn't slow me down any for Friday's meet. Hit a 2RM pr on front squat today. Probably again because I wasn't as fatigued. As you can see it wasn't too difficult.

Kyle Uptmore
04-10-2012, 03:14 PM
Tuesday, 4.10.12

Snatch Pull - worked up to 327lbs
Clean Pull worked up to 372lbs

CP - http://www.youtube.com/watch?v=h9_naWGBSy8&list=FLle8ex_zUmH-zrCEM7sHFJw&index=1&feature=plpp_video

Not sure if it would be considered a clean pull over a DL.

Kyle Uptmore
04-11-2012, 02:11 PM
Wednesday, 4.11.12

Snatch - worked up to 177 x 2 (80%)
Clean and Jerk - worked up to 217 x 1 (80%)

This is the final day of the taper. Leaving for Shreveport tomorrow (thursday), and competing in the University Nationals 85kg B class on Friday at 1pm. This will be my 2nd meet ever and my goal is to hit a 220kg total. There is a live webcast that day if you're interested. Its somewhere on the usaw website.

Kyle Uptmore
04-13-2012, 08:08 PM
University Nationals 85kg Class B, Friday, 4.13.12

Weighed 82.9kg

Snatch - 94 good, 97 good, 100kg PR
Clean and Jerk - 120 fail, 125 fail, 125 PR
Total - 225kg PR

This was my 2nd meet. My goal going into the meet was to get a 220kg total so I was pleased with my performance today. Finally I have snatched 100kg, one of my biggest goals ever since I have started training for this sport! The crazy thing about it is that the people that were watching were telling me that I power snatched it. As for the clean and jerk I misjudged how many lifters were in front of me. I had only warmed up to 100kg and had to go in and lift 120kg and failed with a slight pressout. With the 2nd attempt, I along with other lifters and coaches had no idea why I got 2:1 red lighted. For the third attempt I finally was able to lift with 3 white lights.

This upcoming week I will unload/rest from this meet and get my mind ready to start the same program I've been doing over again with the 10s/Hypertrophy block. I'll also re-asses my goals to aim for the next meet that I plan to attend.

Kyle Uptmore
04-26-2012, 07:18 AM
UNLOAD, Monday, 4.16.12

Back Squat - 3 x 5 w/ 305lbs
Push Press - 3 x 5 w/ 155lbs
Military Press - 3 x 5 w/ 120lbs

Tuesday, 4.17.12

Hang Snatch Below Knee - 3 x 5 w/ 135lbs
Snatch Grip DL - 3 x 5 w/ 255lbs

Wednesday, 4.18.12

Back Squat - 3 x 5 w/ 275lbs
Push Press - 3 x 5 w/ 155lbs
Military Press - 3 x 5 w/ 120lbs

Keeping things nice and easy by unloading on intensity and volume. Gotta get that mind right for the next 4 weeks of 10's block training!


Thursday, 4.19.12

Hip Clean - 2 x 5 w/ 187lbs
CGDL - 3 x 5 w/ 275lbs

Easy day.

Saturday, 4.21.12

Snatch - worked up to 187 x 2 (85%)
Clean and Jerk - 2 x 1 w/ 237lbs (85%)
Front Squat - 300lbs x 2 (85%)

10's Block week 1, Monday, 4.23.12

BTN Push Press - 165 x 10, 155 x 10, 145 x 10
Back Squat - 332 x 10, 312 x 10, 297 x 10
Bench - 210 x 10, 195 x 10, 175 x 8 (fail)
Military Press - 120 x 5 (fail), 100 x 8 (fail), 85 x 8 (fail)

332 x 10: http://www.youtube.com/watch?v=XE9fLaYcAG8&feature=youtu.be

Bodyweight - 176lbs

Starting this block off the right way. Everything was cake until my last set on bench and the military press. It's been a long time since I felt like a bodybuilder. I looked as if I was 20lbs bigger by the end of the workout.

Tuesday, 4.24.12

Hip Snatch - 157 x 4 (fail), 145 x 5, 135 x 5
Snatch Grip DL - 277 x 10, 260 x 10, 240 x 10
Snatch RDL - 205 x 10, 195 x 10, 185 x 10
Snatch Grip Shrug - 275 x 10, 260 x 10, 240 x 10
Bent Over BB Row - 155 x 10, 145 x 10, 135 x 10
Chin-ups - 10x, 5x, 4x

157 x 4: http://www.youtube.com/watch?v=i4oga58ceMU&feature=youtu.be
277 x 10: http://www.youtube.com/watch?v=QNH6oq7Kmg8

Not a bad day today, definitely stronger with the pulls than when I first started. Now its time to eat tons and tons of food.

Wednesday, 4.25.12

Push Press - 3 x 10 w/ 165lbs
Back Squat - 3 x 10 w/ 295lbs
Bench - 3 x 10 w/ 190lbs (fail last two reps on 3rd set)
Military Press - 1 x 10 w/ 90bs (tailbone started bothering me)

I had a very long day today and yesterday. Went to a heavy metal concert that was d**n worth it and only got 4hrs of sleep, had a presentation today, train 3 clients, and class on top of that. Back Squat was cake but for some reason my right QL is feeling tigher than normal. I also forgot to mention that I am VERY sore now, mainly in the adductors and pecs. Tonight, I will ice bath, sleep 8+hrs, and eat like an animal.