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Old 12-12-2011, 07:09 AM   #1
Kyle Uptmore
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Default Kyle's Beginner OL Preparation

Hello guys, I'm very new to this forum, but it looks like this is the place to keep an OL training journal.

A little bit about me: I'm 21 years old, junior standing exercise science student at Sam Houston State University in Texas. I work as a fitness trainer training mostly general population and a few football athletes here and there. I love to train for strength, power, and speed. I've been training seriously for football, track, and bobsled (skeleton) for the past 3 years. I am still training for skeleton but I also want to become the strongest I can be and compete to be the best olympic weightlifter I can be. I became USAW-1 certified earlier this year under Kyle Pierce and it helped tremendously with learning the lifts. However I still need some help perfecting myself in the lifts. I would also still consider myself a beginner since I have yet to compete in a meet. (I also have yet to do an actual jerk).


Here are my PB's from 2011:Back Squat (just below parallel) - 405lbs
Front Squat (just below parallel) - 275lbs x 3
Power Clean - 115kg x 1 (caught just above parallel)
Snatch - 75kg x 1 (just barely missed 80kg)

Goals for 2012:
Back Squat - 435lbs
Front Squat - 365lbs
Clean and Jerk - 125kg
Snatch - 85kg

Current bodyweight - 5'10, 175lbs, 7-8% bodyfat

Recent training Clips:
80kg miss - http://www.youtube.com/watch?v=fDtAw8TGfUk
110kg - http://www.youtube.com/watch?v=beMdopqivlg


First meet will be at Blackbox weightlifting in Ft. Worth, Texas - February 25, 2012

I just came off of a GPP phase after taking 2 months off, the real work starts today. I will be following a program from a Kyle Pierce/Stone influence.

"If you're strong you live, if you're weak you die."
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Old 12-12-2011, 02:30 PM   #2
Kyle Uptmore
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Kyle Pierce Program, MONDAY, 12.12.11

Push Press - 95 x 3, 115 x 3, 135lbs x 10, 125 x 10, 120 x 10 3/3/3
Back Squat - 135 x 5, 185 x 3, 225 x 1, 275 x 1, 295 x 10, 280 x 10, 265 x 10 2/2/3
Bench - 135 x 5, 155 x 3, 185 x 10, 175 x 10, 165 x 10 2/2/3
Military Press - 90 x 10, 85 x 10, 80 x 10 3/3/3

This had to be the most brutal sessiont I've done in a while and its only day 1. Was surprised on how easy the back squat was today with 295. I think I'm almost up to par with my old strength now, I'm hoping for 315 x 10 by week 3.
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Old 12-13-2011, 07:59 PM   #3
Kyle Uptmore
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Tuesday, 12.13.11

Hang Snatch - 95 x 2, 115 x 1, 135 x 5, 130 x 5, 120 x 5 3/3/3
Snatch Grip DL - 135 x 3, 185 x 2, 205 x 10, 195 x 10, 185 x 10 2/2/2
RDL - 275 x 10, 245 x 10, 245 x 10 3/3/3
Shrug - 315 x 10, 300 x 10, 285 x 10 4/4/3
Bent Over Row - 155 x 10, 145 x 10, 135 x 10 3/3/3
Pullups - x 10, x 6, x 6 4/4/4

Hang snatch - http://www.youtube.com/watch?v=PUep1ZLGog4
Snatch grip DL - http://www.youtube.com/watch?v=zlCsA..._order&list=UL


Its obvious that I was going to go under another brutal day today! I enjoyed every bit of it though. I went with a wider grip on snatch today, I think this eliminated the arm bending problem that I've been having, and should help my overall pull. I'm still not 100% comfortable with my stance on snatch but I'm getting there. This was the first time I think I've actually done heavy shrugs and I overestimated the weight as my ROM was shorter than it should have been. Bent over rows were similar, it had been the first time I'd ever gone real heavy on the lift ever.
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Old 12-14-2011, 08:00 AM   #4
Derek Simonds
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Kyle glad you are tracking your progress here. I look forward to following along.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 12-14-2011, 09:14 AM   #5
Kyle Uptmore
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Thanks Derek, I'm glad to be here.
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Old 12-14-2011, 04:10 PM   #6
Kyle Uptmore
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Wednesday, 12.14.11

Push Press - 120 x 10, 115 x 10, 110 x 10
Back Squat - 265 x 10, 250 x 10, 235 x 10
Bench - 165 x 10, 155 x 10, 145 x 10
Military Press - 80 x 10, 75 x 10, 70 x 10

Forgot to mention that my shoulders, quads, glutes, and biceps are pretty sore now. Shoulders the most. This day wasn't bad because of the reduced intensity. No point in using the HER scale.
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Old 12-15-2011, 05:38 PM   #7
Kyle Uptmore
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Thursday, 12.15.11

Hang Clean - 205 x 5, 195 x 5, 185 x 5 2/1/1
Clean Grip DL - 265 x 10, 250 x 10, 235 x 10 2/1/1
RDL - 245 x 10, 235 x 10, 225 x 10
Shrug - 285 x 10, 265 x 10, 245 x 10
Bent Over Row - 140 x 10, 130 x 10, 120 x 10
Pullups - 3 x 6

Hang Clean: 205 x 5 - http://www.youtube.com/watch?v=NaswyEXbRbI
195 x 5 - http://www.youtube.com/watch?v=BfgwEWuKKXA
CGDL - 265 x 10 - http://www.youtube.com/watch?v=bzVvku-6RT4

Not a bad day today, cleans were pretty easy for the most part. Haven't gone this heavy from the hang ever. Will have to go up next week. I also have to note that ever since I started doing OL training my mobility is finally comning along. I can squat super low now.
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Old 12-17-2011, 07:58 PM   #8
Kyle Uptmore
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Saturday, 12.17.11

Snatch - 10 x 1 w/ 140-150lbs 3
Clean and Jerk - 9 x 1 w/ 195lbs 2
Front Squat 2RM - worked up to 290lbs x 2. 3

Week 1 is in the books, super brutal week of training. Goal of the workout was to get 8-12 total reps of 80-90% of 1RM in the OLs. I had taken an hour nap 2hrs before the workout and I really felt off in the snatches. Most of the reps today were barely caught in the power position. Also today was the first day I have ever attempted an actual jerk. I did the power jerk version and it felt super awkward. The weight was light but I've never pushed more weight than 150lbs over my head ever. Front Squat was still submax today. I bet I can do at least 300 x 2, maybe more. All reps were as deep as deep can get.
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Old 12-19-2011, 03:54 PM   #9
Kyle Uptmore
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Kyle Pierce Program, Week 2, Monday, 12.19.11

Push Press - 140 x 10, 135 x 10, 125 x 10 3/3/3
Back Squat - 305 x 10, 290 x 10, 275 x 10 4/3/3
Bench - 190 x 10, 180 x 10, 170 x 10 3/3/3
Military Press - 95 x 10, 85 x 10, 80 x 10 3/3/3

Moved back home yesterday for the break and started training in a huge crossfit gym downtown. Loved it, and I could smell the money being made in that gym. Squats were super hard, I may try 315 next week depending how I feel/amped up I am.
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Old 12-20-2011, 06:01 PM   #10
Kyle Uptmore
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Tuesday, 12.20.11

Hang Snatch - 140 x 5, 135 x 5, 125 x 5 4/4/4
Snatch Grip DL - 225 x 10, 215 x 10, 205 x 10 4/4/4
RDL - 275 x 10, 255 x 10, 245 x 10 3/3/3
Shoulder Shrug - 275 x 10, 255 x 10, 245 x 10 4/3/3

Didn't get a chance to do Bent over rows or pullups because I ran out of time. Great gym, but I only get to train for 90minutes and I take a lot of rest in between sets, especially on days like this. There was nothing easy about today's session. My erector spinae was so fried after SDL that I barely had anything left for RDL and anything else really.
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