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Old 12-12-2011, 08:09 AM   #1
Kyle Uptmore
Join Date: Dec 2011
Posts: 88
Default Kyle's Beginner OL Preparation

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."
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Old 12-12-2011, 03:30 PM   #2
Kyle Uptmore
Join Date: Dec 2011
Posts: 88

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.
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Old 12-13-2011, 08:59 PM   #3
Kyle Uptmore
Join Date: Dec 2011
Posts: 88

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=zlCsA..._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.
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Old 12-14-2011, 09:00 AM   #4
Derek Simonds
Senior Member
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231

Kyle glad you are tracking your progress here. I look forward to following along.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 12-14-2011, 10:14 AM   #5
Kyle Uptmore
Join Date: Dec 2011
Posts: 88

Thanks Derek, I'm glad to be here.
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Old 12-14-2011, 05:10 PM   #6
Kyle Uptmore
Join Date: Dec 2011
Posts: 88

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.
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