Big 21 Program - Page 2

Larry Lindenman · 03-16-2007, 05:02 AM

Yeah, i was late to work, the wife was complaining about all the banging in the basement, and i was dieing throughout the day. A carb/pro drink during the 1.5 hour workout helped me (not paleo but helpful). You really groove the O lifts with this program Dan this is genius, keep stealing. I'm going to try this again towards the end of summer. One thing I will change is I was using construction boots (have not sprung for the O-shoes yet)...now I know why I need to purchase the O-lifting shoes, as the weights get closer to 100% the feet need to move fast, real fast. construction boots are fine for OH squats, FS, pulls, and even cleans, it gets a little dicey for heavy snatches and C&Js.

Robb Wolf · 03-16-2007, 06:14 AM

Quote:

Originally Posted by Scott Kustes

Sounds brutal. If I had the sand to give the snatch a go, I'd try it. Last time I snatched, the shoulder screamed at me as it came halfway out of socket (or was that me screaming). Anyone have a suggestion on modifying it to not snatch?

Scott-
Have you worked the muscle snatch? PVC, then alumalite bar then regular bar? I am ~90% rehabbed on my separated shoulder and just re-introduced these. Great movement.

JW Luckett · 03-16-2007, 06:49 AM

Larry,

Go for the shoes.

-jw

Allen Yeh · 03-16-2007, 06:56 AM

At the end of my shoulder rehab mode I'm looking to do the Big 21 also. I was trying to remember what Dan had said about starting weights and this was Dan's comment from his t-nation article:

"We go to "heavy"...sorta max, the week before in all three lifts. Don't...by God...base it on Max Max Max...you will be dead.

At the end of nine workouts, you try to add five...maybe ten...pounds to that sorta max in testing. Don't do what some of my athletes do: Coach, I got 185 in the snatch and in nine workouts I think I will get 225."

Funny stuff.

Rick Deckart · 03-17-2007, 06:17 AM

I started this program today, but I will restrict myself to 3 reps instead of 5, so it's actually a Big 15. We will see how it is going...

Scott Kustes · 03-19-2007, 10:46 AM

Quote:

Originally Posted by Robb Wolf

Scott-
Have you worked the muscle snatch? PVC, then alumalite bar then regular bar? I am ~90% rehabbed on my separated shoulder and just re-introduced these. Great movement.

I have not. How does one do a muscle snatch? I'm pretty much 100%, but I think my lack of coaching/form on the snatch puts my shoulder in a disadvantageous position. My clean form is good enough and the shoulder doesn't take the brunt of that force.

Larry,
I had a dream the other night that I was on a military cargo plane for whatever reason and you were the pilot. Odd...ZMA is good stuff. First I hung out with Jason Bourne, now Larry Lindenman. Who's next? Superman?

Larry Lindenman · 03-19-2007, 05:45 PM

Scott, my wife's cooking must have got to you! It must have been the non paleo cookies! Strength went up on the squat and deadlift...10 and 15 lbs greater than last 1 rm, my "sprinting" still sucked, so the big 21 is not a total cure all.

Dave Paton · 03-21-2007, 11:28 AM

Question:

Do you program in your current PR for the lift, so that you hit it and actually go beyond it, or should the program be weight under your PR? I hope this makes sense. thanks

Allen Yeh · 03-21-2007, 11:46 AM

Dave P.,

Scroll up and look what Dan John said on the topic. Basically, you test the lifts in question the week before starting it and then add 5-10 pounds for your goal weight.

Danny John · 03-21-2007, 01:16 PM

We finished the other day. I had four juniors snatch over 200...