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]

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]

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]

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]

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]

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.

21 DI V

Power Day: didn't get to it, had to work late.

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]

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]

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]

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.

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]

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