Kyle's Beginner OL Preparation

[Kyle Uptmore]

Pre comp week 3 of 5, Monday, 3.19.12

Split Jerk - 247 x 3, 252 x 3, 252 x fail
Back Squat - 392 x 2 (fail), 372 x 3, 257 x 3
Push Press - 217 x fail, 212 x 2 (fail), 205 x 3
Bench - 270 x 3, 255 x 3, 245 x 3
Military Press - 160 x 3, 150 x 3, 140 x 3
Landmines - 3 x 10
Front/Side Plank - 2 x 30sec

Had a slight head cold and my body still wasn't not feeling 100% from last week's extensive sitting/standing. I almost had the third rep on back squat, I got it above parallel but couldn't lock it out at the top (no video because phone ran out of space). I will crush 392lbs x 3 next week. Hit a PR on bench as well. Who knows it could have been the new Troy Texas Power bar that I started using today that threw me off!

[Kyle Uptmore]

Tuesday, 3.20.12

Snatch - 187 x 3, 197 x 1 (fail), 192 x 1 (fail)
Snatch Pull - 3 x 3 w/ 237lbs

187 x 3: http://www.youtube.com/watch?v=43BV0...ature=youtu.be

Today was atrocious since I'm still having a bad head cold from all the rain coming in. Everything was off today, and can attribute that to the new Troy Texas Power Barbell I started using today. About 2/3rds of the way through with my warm-up sets I notcied that the rings were a lot closer inward than usual so I had to measure my grip again. Then the knurling was super rough compared to the Weider Bar I was used to which wasn't meant for OL! My hands were bleeding after my first working set. I also didn't have anything left for Snatch DL today. Hope I feel better tomorrow.

[Kyle Uptmore]

Wednesday, 3.21.12

Split Jerk - 3 x 3 w/ 227lbs
Push Press - 3 x 3 w/ 192lbs
Back Squat - 3 x 3 w/ 360lbs
Bench - 3 x 3 w/ 245lbs
Military Press - 3 x 3 w/ 142lbs

Solid day today even though I'm still a bit sick. Was nice to do some working sets with double bodyweight today finally.

[Kyle Uptmore]

Thursday, 3.22.12

Clean - 267 x 1 (fail), 257 x 1 (fail), 242 x 3
Clean Pull - 2 x 3 w/ 277lbs

Pathetic day due to the bar I was training with. Cut my hands like no other. I'll try not to remember this day to say the least.

Saturday, 3.24.12

Snatch - 197 x 1, missed 207 three times....
Clean and Jerk - 257 x 1, 267 x 1, missed 272 (failed jerk)
Front Squat - 347 x 2

272: http://www.youtube.com/watch?v=4SK0ZmIsJ3U
347: http://www.youtube.com/watch?v=dW7q9...eature=channel

With the snatch today, I figure the reason why I was missing so much was because I didn't use as wide of a grip as I usually do. Still managed to hit a PR on clean and jerk. Should have had 272 today, but I didn't even split deep enough which was a stupid mistake.

I blame this week being so bad because of switching to a bar that wasn't even meant to do OLs with. My hands were so torn that I had to use a whole roll of tape during training this week. But its finally over, and I've lived and I've learned from this mistake. I will get my act back together starting Monday, I promise.

[Kyle Uptmore]

Week 4 of 5, Peak week 1, 3.26.12

Clean and Power Jerk - 257 x 1, missed 262
Back Squat - 397lbs x 2
Split Jerk - 257 x 2 (pressout on 2nd rep)
Push Press - 217 x 2, 227 x 2
Bench - 280 x 1 (fail)

Kind of surprised by the power jerk today, didn't think I was going to lift that much in relation to my split jerk. I was catching them very high as well. Good on back squat today. Also surprised by my push press, I think I'm finally starting to feel comfortable with the dip and drive.

Clean and power jerk - http://www.youtube.com/watch?v=QF9e6uGKbHo
Back squat - http://www.youtube.com/watch?v=sKxgl...eature=channel
Split jerk - http://www.youtube.com/watch?v=wBhItANPItU

[Kyle Uptmore]

Tuesday, 3.27.12

Snatch - 197 x 1, 202 x 1, 207 x 1, missed 212, 212 x 1, missed 217 twice
Clean Pull - 325 x 3, 335 x 3, 345 x 3
Clean Pull from Power Position - 355 x 3, 365 x 3

My groove is back finally. Must be faster, 100kg will be there soon.!

212 PR: http://www.youtube.com/watch?v=gqQMpBFu3ac
217#1: http://www.youtube.com/watch?v=sX_wAVG-3KA
217#2: http://www.youtube.com/watch?v=JWb-VgQ0n1Y

[Kyle Uptmore]

Wednesday, 3.28.12

Clean and Jerk - 257 x 1, 262 x 1, 267 x 1, 272 x 1, 275 x miss barely
Front Squat - 352 x 1 (fail), 332 x 2, 312 x 2
Power Jerk - 257 x 1 (fail), 242 x 2, 232 x 2
Push Press - 3 x 2 w/ 205lbs
Front/Side Plank - 1 x 30sec

A long but blessed day today. I know I have 125kg in me for this meet upcoming meet, just have to make it happen. I barely got 352 today on front squat. Other than that, I've been super busy so I'm glad I was able to have a great day with a lot on my mind.

272: http://www.youtube.com/watch?v=vUREn...eature=channel
275: http://www.youtube.com/watch?NR=1&v=...ture=endscreen
352: http://www.youtube.com/watch?v=OCDPs...eature=channel

[Kyle Uptmore]

Thursday, 3.29.12

Snatch - 207 x 1, missed 217, missed 212 four times, 197 x 1, 187 x 1
Snatch Pull - 235 x 3, 257 x 3, 267 x 3
Snatch Pull from Power Position - 275 x 3, 285 x 3, 290 x 3

Rough day today, shouldn't have gone this hard. Could have been that I didn't take any caffeine today. I'm not worried because I still have lot's of time to refine my snatch in this peaking phase.

[Kyle Uptmore]

Saturday, 3.31.12

Snatch - 197 x 1, 202 x 1, 202 x 1, 207 x 1, missed 217 three times
Clean and Jerk - 257 x 1, failed twice with 267lbs
Front Squat - Failed to get 357lbs x 1

My social life is becoming a problem, got an average of 5hrs of sleep the past two days. Also losing my appetite a little bit for some reason and not eating as much. Not a great day today, perhaps I need to do more work in the 85% range instead of trying to actually max out during this upcoming week. Missing this much is really starting to bother me and I will do something about it.

[Kyle Uptmore]

Final Peak week 5 of 5, Monday, 4.2.12

Clean and Jerk - 247 x 1, 257 x 1, 262 x 1, 272 x 1, 272 x miss
Back Squat - 402 x 1 (fail)
Split Jerk - worked up to 267 x 1
Push Press - 232 x failed both
Bench - 280lbs x 1 (fail)

Bodyweight - 176lbs

Solid on the clean and jerk today. Just failed on everything else. I wonder if my bodyweight dropping 4lbs in a week had to do with anything? Oh well, I back squatted 2.28x BW today full depth and the most weight I had ever done was 405lbs x 1 to parallel last summer.

Back Squat - http://www.youtube.com/watch?v=hF0_W_gLXro