Kyle's Beginner OL Preparation

[Kyle Uptmore]

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]

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]

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=kz0Sr...eature=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]

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]

Tuesday, 4.10.12

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

CP - http://www.youtube.com/watch?v=h9_na...ure=plpp_video

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

[Kyle Uptmore]

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]

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]

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=XE9fL...ature=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=i4oga...ature=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.