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Dan John - The Big 21 Program

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Dan John - The Big 21 Program

Postby MirFan » Fri Jul 22, 2011 8:13 am

For the last couple of months I've been toying with the idea of doing proper Olympic style lifting, and now I finally decided to just go ahead and start doing them. I found Dan Johns The Big 21 Program, which I think looks pretty fuckin cool, so I'm gonna go ahead and start it come Monday. This is what the routine looks like:

Monday, Wednesday, and Friday

Clean and Press
Power Snatch
Power Clean and Jerk

Each workout, add five pounds to the Opening Weight. After three weeks, Opening Weight will be 45 pounds more.

Reps and Sets:
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Total Repetitions: 21

So in the end, we have a total of 63 reps for all 3 lifts. After the 3 weeks, Dan John recommends taking a week off completely, followed by a week or two of his Transformation Program, and then returning back to this. He also recommends not doing much more than 3 cycles of this.

I will start light, and start the journal on Monday. We'll see how it goes!
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Re: Dan John - The Big 21 Program

Postby KC Masterpiece » Fri Jul 22, 2011 1:51 pm

Nice work man. Kick some ass.
MurderfaceMMA wrote:A few years ago i was downloading all the UFCs from torrent sites. One day my internet was shut off, and when i called the provider, they said the UFCs lawyers called and got an injunction to shut down my internet.

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Re: Dan John - The Big 21 Program

Postby MirFan » Mon Jul 25, 2011 10:05 am

Thanks man! Day one was nice and easy like I wanted, although now I'm thinking I started a bit too low, especially on the snatches, I guess I was just worried about the form, which actually seemed pretty good today.

(Note: I work with kilo's, so I can't actually add exactly 5 lbs, so it's 4.5 lbs. I'll round up the numbers a bit)

Clean and Press
65 X 5
70 X 5
75 X 5
80 X 1
84 X 1
88 X 1
93 X 1
97 X 1
102 X 1

Power Snatch
27 X 5
32 X 5
36 X 5
40 X 1
44 X 1
48 X 1
53 X 1
58 X 1
62 X 1

Power Clean and Jerk
65 X 5
70 X 5
75 X 5
80 X 1
84 X 1
88 X 1
93 X 1
97 X 1
102 X 1
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Re: Dan John - The Big 21 Program

Postby MirFan » Wed Jul 27, 2011 10:05 am

Good workout...was doing it outside in about 25 degrees C so was pretty tiring, still fairly easy, although form was a bit shaky on the power clean + jerk, more because of tiredness then anything else.

Clean and Press
70 X 5
75 X 5
80 X 5
84 X 1
88 X 1
93 X 1
97 X 1
102 X 1
106 X 1

Power Snatch
32 X 5
36 X 5
40 X 5
44 X 1
48 X 1
53 X 1
58 X 1
62 X 1
66 x 1

Power Clean and Jerk
70 X 5
75 X 5
80 X 5
84 X 1
88 X 1
93 X 1
97 X 1
102 X 1
106 X 1
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Re: Dan John - The Big 21 Program

Postby MirFan » Fri Jul 29, 2011 10:04 am

Week one done. Everything but the snatches is finally moderately challenging. Next week should be hell. Can't wait!

Clean and Press
75 X 5
80 X 5
84 X 5
88 X 1
93 X 1
97 X 1
102 X 1
106 X 1
110 X 1

Power Snatch
36 X 5
40 X 5
44 X 5
48 X 1
53 X 1
58 X 1
62 X 1
66 x 1
71 X 1

Power Clean and Jerk
75 X 5
80 X 5
84 X 5
88 X 1
93 X 1
97 X 1
102 X 1
106 X 1
110 X 1

Ive also stopped bulking at the start of this week, and will be eating at a slight deficit the next (not much more than 100 calories). Hopefully won't cause too many problems...
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Re: Dan John - The Big 21 Program

Postby MirFan » Fri Aug 05, 2011 10:13 am

My last workout. Set a new 1RM for the press...

Clean and Press
88 X 5
93 X 5
97 X 5
102 X 1
106 X 1
110 X 1
115 X 1
119 X 1
124 X 1

Power Snatch
49 X 5
53 X 5
57 X 5
62 X 1
66 X 1
71 X 1
75 X 1
80 X 1
84 X 1

Power Clean and Jerk
88 X 5
93 X 5
97 X 5
102 X 1
106 X 1
110 X 1
115 X 1
119 X 1
124 X 1
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Re: Dan John - The Big 21 Program

Postby MirFan » Fri Aug 12, 2011 11:35 am

Alright, so I finally finished this program. Gets pretty fucking hard, especially the Power clean + Jerk 5 rep sets...

My last and final workout:

Clean and Press
97 X 5
102 X 5
106 X 5
110 X 1
115 X 1
119 X 1
124 X 1
128 X 1
Failed 133 X 1

Power Snatch
57 X 5
62 X 5
66 X 5
71 X 1
75 X 1
80 X 1
84 X 1
93 X 1
97 X 1

Power Clean and Jerk
102 X 5
106 X 5
110 X 5
115 X 1
119 X 1
124 X 1
128 X 1
133 X 1
137 X 1

Taking a week off now and then moving on to Dan Johns beginners program for Olympic lifts, which consists of snatches, clean and jerks, front squats and presses, and I'll be adding in ab work. Eventually I wanna add more accessory stuff like some chins, shrugs and possibly overhead squats.

That's the end of this log. For anyone interested, it's a solid program which DEFINITELY gets you stronger.
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Re: Dan John - The Big 21 Program

Postby MirFan » Thu Sep 01, 2011 7:54 am

So I almost have week 2 of Dan Johns basic Olympic program done. I was gonna run it for 4 weeks, but I fuckin hate full snatches, my form on them is terrible and I lose my balance half the time when going into an overhead squat...so instead of doing the program for 4 weeks I will do it for 2, and the other 2 weeks I will do his Transformation program. The problem is, he has a bunch of exercises that I don't fully understand how to do, so maybe someone can help me out here? Here are the ones I dont fully get:

Power Curls: "Using a curl grip, slide the weight to just above the knees and ‘curl-clean’ the bar. Let it come down under control." So is this a full clean with a curl grip, or a normal curl using your whole body instead of strict form?

Whip Snatches: "With a wide snatch grip, stand up and hold the bar at crotch level. Dip and snatch the bar over head." These are pretty much hang snatches?

Clean grip snatches: "With a clean grip, stand up and dip the bar to your knees. Then, explode up driving the bar, in one basic movement, over head. It is like a clean and press, well, without the clean." So would these be like normal snatches with a clean grip, or hang snatches with a clean grip?
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