Kyle's Beginner OL Preparation

[Kyle Uptmore]

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=pfL43...eature=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]

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]

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=0glkM..._order&list=UL
170 x 1 (Fail): http://www.youtube.com/watch?v=0glkM..._order&list=UL
295 x 5: http://www.youtube.com/watch?v=o_GzFlBlffg

[Kyle Uptmore]

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]

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]

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=7FfSQ..._order&list=UL
247 PR: http://www.youtube.com/watch?v=lY-fL..._order&list=UL
255 clean, fail jerk: http://www.youtube.com/watch?v=mhm2d...ature=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]

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]

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=SIrBz..._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]

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]

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.