Kyle's Beginner OL Preparation

[Kyle Uptmore]

2.20.12

Split Jerk - 247 x 3, 252 x 3, 262 x 1 (fail)
Back Squat - 382 x 3, 365 x 3, 347 x 3
Push Press - 212 x 2 (fail), 200 x 3, 190 x 3)
Bench - 265 x 3, 250 x 3, 240 x 3
Military Press - 160 x 3, 150 x 3, 145 x 3

Back Squat: http://www.youtube.com/watch?v=bP_Yq...ature=youtu.be

Jerks were tough. Overall solid day.

[Kyle Uptmore]

Tuesday, 2.21.12

Pause Snatch - 192 x 3, 197 x 1 (fail)
Snatch Pull - 3 x 3 w/ 240lbs

Attempted to do some SDL but I just wasn't feeling it today, I couldn't even get 342 off the ground.

[Kyle Uptmore]

Wednesday, 2.22.12

Split Jerk - 242 x 3, 237 x 3, 232 x 3
Back Squat - 3 x 3 w/ 352
Bench - 3 x 3 w/ 240
Military Press - 3 x 3 w/ 145

Thursday, 2.23.12

Clean - 272 x 3, 281 x 1 (fail), 275 x 1 (fail)
Clean Pull - 3 x 3 w/ 337lbs

272 x 3: http://www.youtube.com/watch?v=_diX-...eature=channel
282 x 1: http://www.youtube.com/watch?v=hLBBbXFMFNc

School/work has been stressful this week, but I'm holding on. Should have had the reps with 282, but couldn't make it happen today. There's also music during that video because my friend said something very stupid while I was lifting

[Kyle Uptmore]

Blackbox Weightlifting Meet, Saturday, 2.25.12

Weighed in at 81kg

Snatch#1 - 90kg, Snatch#2 - 92kg, Snatch#3 - 95kg fail because my left elbow buckled inwards, but I got it up easily
CJ#1 - 110kg, CJ#2 - 115kg, CJ#3 - 120kg fail, same as snatch where my left elbow buckled inward again.

207kg total

Had a great first meet today. I had met my goal of getting a 200kg total minimum. Like always though, I was nervous as hell because I had never done a full meet. But the odd thing about the meet was that the bar felt so much lighter than training. I actually power snatched my first two snatch attempts and power cleaned all of my clean attempts. I believe it is the spin on the bar that makes a huge difference. As far as the arm buckling in, its just going to take more practice.

I will continue doing the peaking phase of the Kyle Pierce program, but may change modify some lifts. After that I'm going to unload, reset my training goals, and look into some different training programs.

[Kyle Uptmore]

Unload Week, Monday, 2.27.12

Power Clean and jerk - worked up to 227lbs (submax)
Back Squat - 392lbs x 2
Split Jerk - worked up to 227lbs (submax)
Bench - 275lbs x 2

Back Squat - http://www.youtube.com/watch?v=LDnlh...ature=youtu.be

Had a rough day today with school as my advisor is giving me classes I don't need and may keep me here longer than I want. Back Squat wasn't bad, I certainly have more left in the tank. I had nothing left for bench though as my second rep was very hard to complete.

[Kyle Uptmore]

Tuesday, 2.28.12

Snatch - 3 x 3 w/ 155lbs (80% of 3RM)
Snatch DL - 3 x 3 w/ 275lbs (80% of 3RM)

Not feeling good all of a sudden, I'm starting to get a head cold. Other than that, my plans for training have changed since I'm going prepare for University Nationals now. I'm sticking with a modified Pierce program until I compete on April 13th.

[Kyle Uptmore]

2.29.12

Split Jerk - 3 x 3 w/ 205lbs
Push Press - 3 x 3 w/ 165lbs
Back Squat - 3 x 3 w/ 280lbs
Bench - 3 x 3 w/ 190lbs
Military Press - 3 x 3 w/ 130lbs
Front/Side plank - 2 x 30sec

Still having a head cold but much better than yesterday, its affecting everybody here. It's a good thing this is an unload week.

[Kyle Uptmore]

Thursday, 3.1.12

Clean - 3 x 3 w/ 215lbs (80% of 3RM)
CGDL - 3 x 3 w/ 297lbs (80% of 3RM)

[Kyle Uptmore]

Saturday, 3.3.12

Snatch - worked up to 182lbs x 1 (90% of 1RM)
Clean and Jerk - worked up to 227 x 1 (90% of 1RM)
Front Squat - 297 x 2 (90% of 1RM)

Unload week is finished. It was great timing for an unload week because I got sick after Monday and still haven't completely recovered I feel like. Going to do a single 5's week next week followed by three 3's block weeks then peaking and tapering into the University Nationals meet in April.

[Kyle Uptmore]

I have some bad news to present in this log.... My qualification to compete in University Nationals may not be possible because I didn't show my USAW card when I weighed in at the meet. I don't know for sure yet, but this may alter my entire training program if I don't compete in University nationals. I realize that this is my own fault since I failed to read the fine print.