Kyle's Beginner OL Preparation

[Kyle Uptmore]

Disregard that last post. The meet director was able to send my total in and now I can register!

Pre-comp Training week 1 of 5, Monday 3.5.12

Power Jerk - 215 x 5, 232 x 5, 205 x 5
Back Squat - 370 x 5, 350 x 5, 335 x 5
Push Press - 197 x 5, 185 x 5
Bench - 250 x 5, 240 x 5, 225 x 5
Military Press - 150 x 5, 140 x 4 (fail), 135 x 1 (fail)
Front/Side Plank - 2 x 30sec

Bodyweight - 180lbs

I was expecting a good training day today after taking an unload week last week and it happened. I got the meet stuff all cleared, and I do consider myself lucky for my total counting based on what I've been told. I even hit some PRs today so I feel good about that.

Back Squat: http://www.youtube.com/watch?v=4HaG_...ature=youtu.be

[Kyle Uptmore]

Tuesday, 3.6.12

Block Snatch - 172 x 3, 177 x 3, 187 x 3
Snatch Grip DL - 317 x 5, 300 x 5, 285 x 5
Shrugs - 380 x 5, 370 x 5, 360 x 5

Great day today, crushed my old block snatch PR which was only 172lbs x 2! You can't really see, but in the video I'm still not full snatching these. My power and technique are improving.

Block Snatch: http://www.youtube.com/watch?v=gCvxI...ature=youtu.be

SDL: http://www.youtube.com/watch?v=_uXJU...ature=youtu.be

[Kyle Uptmore]

Wednesday, 3.7.12

Power Jerk - 3 x 5 w/ 210lbs
Push Press - 3 x 5 w/ 175lbs
Back Squat - 3 x 5 w/ 335lbs
Bench - 3 x 5 w/ 225lbs
Military Press - 3 x 5 w/ 135lbs

Good day today, back squats were all rock bottom.

[Kyle Uptmore]

Thursday, 3.8.12

Block Cleans - 267 x 3, 272 x 3, 277 x 2 (fail)
Clean Grip DL - 342 x 5, 325 x 5, 305 x 5
Bent Over Row - 205 x 5, 195 x 5

This day was great, set some PBs today. I should have had 277 today, but was probably just tired from the previous sets.

Block Clean 272 http://www.youtube.com/watch?v=cloBI_2yp-U
Block Clean 277 fail http://www.youtube.com/watch?v=VyNU0rxiaKY
Clean Grip DL 342 http://www.youtube.com/watch?v=Exh4S...ature=youtu.be

[Kyle Uptmore]

Saturday, 3.10.12

Snatch - 207lbs x 1, missed 212 three times
Clean and Jerk - 265lbs x 1
Front Squat - 335lbs x 2

Watch the Playlist from today's highlights: http://www.youtube.com/playlist?list=PLFFD30BB0A597B8C7

Great day today, I should have had 212lbs, but failed because I either didn't finish the pull enough, or wasn't aggresive with holding it overhead. Hit a new CJ pr as well. Front Squat 2RM was easier than expected. I want a 220k total at university nationals.

[Kyle Uptmore]

Week 2 of 5, Monday, 3.12.12

Split Jerk - 237 x 3, 247 x 2 (Fail), 247 x 2 (Fail)
Back Squat - 387 x 3, 365 x 3, 350 x 3
Bench - 267 x 3, 250 x 3, 240 x 3
Front/Side Plank - 1 x 30sec

Back Squat: http://www.youtube.com/watch?v=7pUshPwX_8c

Was not able to do Push Press or Military Press today because they only give me 90min to train unfortunately. Since I have so little time, I skipped some usual warmup sets for split jerk and paid for it. Still was able to hit some PRs on back squat and bench at least.

[Kyle Uptmore]

Tuesday, 3.13.12

Block Snatch - 187 x 3, 192 x 2 (fail), 197 x 3
Snatch Pull - 3 x 3 w/ 227lbs (110% of 1RM)
Snatch Grip DL - 342 x 3, 327 x 3, 307 x 3


Great day overall. The blocks at this gym were not the greatest, I had to keep the bumpers from bouncing all over the place after every rep. I still managed to crush last week's personal best by 10lbs!


Block snatch: http://www.youtube.com/watch?v=Xl0mAQDwU-M
Pull: http://www.youtube.com/watch?v=UA2Ki...eature=channel
DL: http://www.youtube.com/watch?v=7WcQh...eature=channel

[Kyle Uptmore]

Wednesday, 3.14.12

Split Jerk - 3 x 3 w/ 217lbs
Push Press - 212lbs x 3, 200lbs x 3, 190lbs x 3
Back Squat - 3 x 3 w/ 357lbs
Bench - 3 x 3 w/ 245lbs
Military Press - 162lbs x 3
Front/Side Plank - 2 x 30sec

Solid day today, everything was actually easier than I thought except for military press. Was very stiff in the squats, but still managed to hit a good depth every time. I am a month out from university nationals now.

[Kyle Uptmore]

Thursday, 3.15.12

Block Clean - worked up to 220lbs x 3
Clean Pull - 3 x 3 w/ 310lbs
Clean Grip DL - 365lbs x 2 (fail), 340lbs x 3

CGDL: http://www.youtube.com/watch?v=NsFFqE4Ul_o

Trained at Hyde Park Gym in Austin. The place didn't fulfill my needs for the block cleans as I tried using the block/jerk block they had with plates and I couldn't find a way to get the right knee position for it. I believe I could have gotten the 3rd rep for the CGDL, but I felt like my lumbar was starting to round coming up so I didn't chance it. Other weightlifters in the gym told me my form was nice and strict which is my ultimate concern with my injury history. Other than that, my joints have been real stiff and have been popping a lot lately, I'm going to up my fish oil intake.

[Kyle Uptmore]

Saturday, 3.17.12

Tried to train today, but my body would not let me. My hip flexors and adductors are stupid tight from all of the sitting/standing I've been doing lately. I could not get into a half squat position without leaning forward so it through my technique off. I spent the entire session stretching, rolling, and took an ice bath afterwards. It was painful.