Kyle's Beginner OL Preparation

[Kyle Uptmore]

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_wq7...ature=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]

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]

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=5gyfM...ature=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]

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=OgAiK...ature=youtu.be

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

[Kyle Uptmore]

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]

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]

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]

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]

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]

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.