Kyle's Beginner OL Preparation

[Kyle Uptmore]

3's Block, Week 1, Monday, 2.6.12

Split Jerk - 227 x 3, 237 x 3 (fail), 220 x 3
Back Squat - 377 x 3, 355 x 3, 335 x 3
Push Press - 205 x 3 (Fail), 195 x 3, 185 x 3
Bench - 255 x 3, 240 x 3, 230 x 3
Military Press - 150 x 3, 145 x 3, 135 x 3

Split Jerk: http://www.youtube.com/watch?v=flfv8...ature=youtu.be
Back Squat:http://www.youtube.com/watch?v=kexpt...ature=youtu.be

Tough day day as I was expecting it to be since the first week of the 5's block was a hard adjustment. 3rd rep was a little high on the back squat but still at parallel. My depth was stiff today from all the sitting I did this weekend.

[Kyle Uptmore]

Tuesday, 2.7.12

Hang Snatch Below Knee - 167 x 3, 177 x 3, 167 x 3, 155 x 3
Snatch Pull - 3 x 3 w/ 210lbs (110% of 1rm)
Snatch Grip DL - 325 x 3, 310 x 3, 295 x 3
Bent Over Row - 205 x 3, 220 x 3

Snatch: http://www.youtube.com/watch?v=CHTpa...ature=youtu.be
Snatch Pull: http://www.youtube.com/watch?v=dF63m...ature=youtu.be
SDL: http://www.youtube.com/watch?v=vrO3B...ature=youtu.be


Was surprised that I could handle my body weight for a triple on hang snatch today. Solid session, just wish I had more time on my hands to do more sets and get more volume/skill work in.

[Kyle Uptmore]

Wednesday, 2.8.12

Split Jerk - 3 x 3 w/ 220lbs
Push Press - 3 x 3 w/ 185lbs
Back Squat - 3 x 3 w/ 340lbs
Bench - 3 x 3 w/ 230lbs
Military Press - 135 x 3, 2 x 3 w/ 140lbs
Front/Side Plank - 2 x 30sec

Overall a solid day today.

[Kyle Uptmore]

Thursday, 2.9.12

Clean - 225 x 3, 235 x 3, 245 x 3, 257 x 3
Clean Pull - 3 x 3 w/ 290lbs (110% of estimated 1RM)
CGDL - 357 x 3, 367 x 1 (fail), 337 x 3
Bent Over Row - 3 x 3 w/ 200lbs
Front/Side Plank - 2 x 30sec

257 x 3: http://www.youtube.com/watch?v=1KHTNO7ONCE
290 x 3: http://www.youtube.com/watch?v=ZTMza..._order&list=UL
357 x 3: http://www.youtube.com/watch?v=SoZ3Q..._order&list=UL

Good day today, I could barely clean 115kg months ago, now I'm doing it for triples. I also forgot to note that I started taking creatine HCL this month and my bodyweight has gone up a pound or two already (177-178).

[Kyle Uptmore]

Saturday, 2.11.12

Snatch: 192 x 1, 197 x 1, missed 202lbs twice.
Clean and Jerk: 257 x 1, missed the jerk w/ 262lbs
Front Squat: 327 x 1 (failed second barely)

Snatch 197: http://www.youtube.com/watch?v=82oOiu0eLeg
Snatch 202 miss: http://www.youtube.com/watch?v=drvCD..._order&list=UL
Clean and Jerk 257: http://www.youtube.com/watch?v=UEYXQ...QDJ2wAIUrAVMxV
Clean but failed jerk 262: http://www.youtube.com/watch?v=5vUE4..._order&list=UL
Front Squat fail: http://www.youtube.com/watch?v=2PblV...1&feature=plcp

[Kyle Uptmore]

Week 2, Monday, 2.13.12

Split Jerk - 237 x 3, 242 x 3, 247 x 2 (fail), 225 x 3
Back Squat - 387 x 1 (fail), 365 x 3, 350 x 3
Push Press - 210 x 0, 205 x 3, 195 x 3, 185 x 3
Bench - 260 x 3, 245 x 3, 235 x 3
Military Press - 155 x 3, 150 x 3, 140 x 3

Split Jerk fail: http://www.youtube.com/watch?v=YdeIB...ature=youtu.be
Back Squat fail: http://www.youtube.com/watch?v=iW5-x...ature=youtu.be

The bar humiliated me on back squat today. Good progress on split jerks though, my technique is improving, as I have to remember to be as violent as possible.

[Kyle Uptmore]

Tuesday, 2.14.12

Hang Snatch Below Knee - 182 x 2 (fail), 182 x 2 (Fail), 187lbs x 3
Snatch Pull - 3 x 3 w/ 225lbs
Snatch Grip DL - 337 x 3, dropped last two sets

Snatch: http://www.youtube.com/watch?v=v9hEk..._order&list=UL
SDL: http://www.youtube.com/watch?v=YnuRUm1SsxM

I was very impatient with the hang snatches today and paid for it since I failed on my first two sets. I figured that I wasn't respecting the weight I was lifting so I decided to go heavier for the last rep. I had nothing left in the tank after doing 337 on SDL.

[Kyle Uptmore]

Wednesday, 2.15.12

Split Jerk - 3 x 3 w/ 225lbs
Push Press - 3 x 3 w/ 185lbs
Back Squat - 3 x 3 w/ 347lbs
Bench - 3 x 3 w/ 235lbs
Military Press - 3 x 3 w/ 140lbs

Solid day of getting volume in.

[Kyle Uptmore]

Thursday, 2.16.12

Clean - 262 x 3, 267 x 3, 272lbs x 2 (Fail)
Clean Pull - 3 x 3 w/ 310lbs
CGDL - 365 x 1 (Fail), 350 x 3, 330 x 3
Bent Over BB Row - 230 x 2 (Fail), 215 x 3, 195 x 3
Front/Side Plank - 2 x 35sec

272 clean: http://www.youtube.com/watch?v=M2-bt...ature=youtu.be

I should have had 3 reps with 272lbs today but almost made it happen. I'm liking the progress I'm making thus far, now I just need to keep it up. With the failed CGDL, I just had nothing left in me as I did struggle with the drops sets.

[Kyle Uptmore]

Saturday, 2.18.12

Snatch - 200, missed 207lbs twice
Clean and Jerk - 262lbs, missed the jerk on 267 twice
Front Squat - 327 x 2

Snatch: http://www.youtube.com/watch?v=T7ph2...ature=youtu.be
CJ: http://www.youtube.com/watch?v=Oy52P...eature=channel

I finally snatched 200lbs today. I did set some PRs again today, but man was it rougher than normal. I ripped a huge callous on my hand after thursday's workout and my hands haven't recovered since that day and bled all over the bar today.