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Old 12-21-2011, 03:22 PM   #11
Kyle Uptmore
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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.
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Old 12-22-2011, 07:25 PM   #12
Kyle Uptmore
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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=5hqCZ...ature=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.
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Old 12-24-2011, 09:36 PM   #13
Kyle Uptmore
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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=gzTyn...ature=youtu.be
Front Squat - 295 x 2 http://www.youtube.com/watch?v=qr8a7...ature=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.
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Old 12-26-2011, 03:32 PM   #14
Kyle Uptmore
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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=TVdRQ...ature=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.
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Old 12-27-2011, 07:36 PM   #15
Kyle Uptmore
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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=SmWcJ..._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.
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Old 12-28-2011, 08:35 PM   #16
Kyle Uptmore
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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.
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Old 12-29-2011, 07:27 PM   #17
Kyle Uptmore
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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.
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Old 12-31-2011, 04:30 PM   #18
Kyle Uptmore
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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
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Old 01-02-2012, 03:20 PM   #19
Kyle Uptmore
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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-...ature=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.
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Old 01-03-2012, 05:02 PM   #20
Kyle Uptmore
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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.
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