Wednesday, November 29, 2006

21 DI XI (Back off week)

Power Snatch w/ 30kg x 1 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 8
1 minute rest]

Power Clean + Power Jerk w/ 50kg x 1 x 2

[Power Clean + Power Jerk w/ 62kg x 1 x 8
1 minute rest]

4x
[4x[4 Chambers] w/ 1kg
45 seconds rest between sets]

Monday, November 27, 2006

21 DI X (Back off week)

Back Squat w/ 70kg x 5

[Back Squat w/ 96kg x 1 x 8
1 minute rest]

[Military Press w/ 52kg x 1 x 3
1 minute rest]

Weighted Leg Work:
3x
[5 reps [4 Chambers] w/1kg]

Friday, November 24, 2006

21 DI IX

FSQ w/ 50kg x 5

15 minute PR Zone:
[FSQ w/ 70kg x (5x2)+(4x3)+6
GHR x (5x2)+(4x3)+6]

15 minute PR Zone:
[Muscle Up x 2 x 10 + 2 Singles
Bent Over Row w/ 2x24kg KB x x 2 x 10 + 2 Singles]

Wednesday, November 22, 2006

21 DI VIII

30kg Power Snatch x 2 + 2 Drop Snatches

[Power Snatch w/ 50kg x 1 x 11
1 minute rest]

[Power Clean+Power Jerk w/ 62kg x 1 x 15
1 minute rest]

Monday, November 20, 2006

21 DI VII

Back Squat:
70kg x 5

[Back Squat 96kg x 1 x 15
1 minute rest]

[Military Press w/52kg x 1 x 5
1 minute rest]

Saturday, November 18, 2006

21 DI VI

Warm-up:
FSQ w/ 50kg x 6

Workout:

15 minute PR zone:
[FSQ w/ 70kg x 4 x 7
Negative GHR x 4 x 7]

15 minute PR zone:
[2x24kg KB Bent Over Row x 2 x 10 + 2 singles
Muscle Up x 2 x 10 + 2 singles]

NOTES:
-Nearly doubled my previous score on both PR zones. Will aim to maintain that rate of progress next week.

Thursday, November 16, 2006

Tuesday, November 14, 2006

21 DI IV

70kg x 5
90kg x 3

[Back Squat w/ 96kg x 1 x 10
1 minute]

[Military Press w/ 52kg x 1 x 4
1 minute rest]

Friday, November 10, 2006

21 DI III

FSQ w/ 50kg x 5

15 min PR Zone:
[FSQ w/ 70kg x 3 x 5
Negative GHR x 3 x 5]

15 min PR zone:

[2x24kg KB Row: (1,2,3)+(1,2)x2 + 5S
Muscle Up: (1,2,2)+(1,2)x2 + 5S]

Wednesday, November 08, 2006

21 DI II

OHS w/ Bar x 10
Power Snatch w/ 30kg x 3 + 3x Drop Snatch

[Power Snatch w/ 50kg x 1 x 6
1 minute rest]

Clean + Power Jerk w/ 50kg x 1 x 6

[Power Clean + Power Jerk w/ 60kg x 1 x 15
1 minute rest]

Monday, November 06, 2006

21 Day Itch (Again)

About a year ago, I decided to go on a program posted by Charles Staley on T-nation. It's called the 21 Day Itch. It includes powerlifting, olympic lifting and bodybuilding and uses a great set/rep scheme for each. With proper nutrition, you will improve your lifts with it. I have set myself a goal. I won't stop the 21 day itch program before I achieving a 70kg military press.*

Here's what I did today, Monday (Powerlifting day):

Back Squat:

70kg x 5
90kg x 3
[96kg x 1 x 5
1 minute rest]

Military Press:
[50kg x 1 x 15**
1 minute rest]

NOTES:
*:I calculated how long it would take me to achieve the 70kg Military Press... about 5 months. Well... an impressive lift that is worth working for. A BW military press would earn me an elite ranking in that category (according to Dave Werner's Exercise Performance Standard chart).
**:15 reps on the military press felt solid. Will up the weight next time.

Saturday, November 04, 2006

Squat, MU & HSPU IX

OHS w/ Bar x 10
Sq Sn w/ 30kg x 1,1,1
Clean w/ 30kg + Power Jerk (Technique emphasis)
Back Squat:
70kg x 5
90kg x 3
Clean + Power Jerk (PJ) w/ 50kg x 1,1
Press 50kg x 1
Clean + Power Jerk (PJ) w/ 60kg x 2

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
30 seconds rest]

Thursday, November 02, 2006

Squat, MU & HSPU VIII

OHS w/ Bar x 10
Back Squat:
70kg x 6
90kg x 3
2 minutes rest
[100kg x 2 x 2 + 90kg x 3
2 minutes rest]

[MU w/ BW + 3kg x 2 x 5
HSPU x 2 x 5
1 minute rest]

40kg one arm swing (16+24kg):
7L+7R, 1 minute rest, 5L+5R