JiP's generic 5x5 log

[JiP]

GJ man! Nearly 400lbs.

Can't see a lot in the vid because rack is in the way...
From what I can gather you're not using a lot of leg drive at all. It's mostly back.

Lower your hips, chest up, straight back and then lift.

yeah it sucks i feel like this is the only way i'm comfortable pulling. i'll work on it. i'm thinking of dropping some weight and stop using the belt for a while. thoughts?

[JiP]

i know everyone wasn't supposed to pull the same, but i realise my form still sucks. i'll drop my ego for a little while and get some leg drive in there. i've noticed one thing a lot of great conventional pullers do is drop right into the hole at the start of the lift then let their hips rise naturally from that position. i'll do 4x5 ramped sets on wednesday, but with about 20kg in between so first few sets will be cool.
hopefully i'll be able to pull like this guy

[piszczel]

Good idea. Ditch the belt; just don't lower the weight too much. You still want to set yourself a challange on the heavier sets.
Your core will get stronger.

His form is great, have you ever tried lowering your hips like that before?

[JiP]

Bench
56 x 5
61 x 5
66 x 5
71 x 5
76 x 5

Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5

Accessory
4 sets of close grip bench, 4 sets pull ups

Notes
back was really raw today, going to squat before college tomorrow

Good idea. Ditch the belt; just don't lower the weight too much. You still want to set yourself a challange on the heavier sets.
Your core will get stronger.

His form is great, have you ever tried lowering your hips like that before?

yeah man sounds good. gonna pull hips low then see if they settle when i pull

[JiP]

Press
35 x 5
40 x 5
45 x 5
51 x 5
55 x 3 [121lb]
42.5 x 8

Squats
70 x 5
80 x 5
90 x 5 spot on form, knees pushed out and depth
100 x 5 spot on form, knees pushed out and depth
110 x 5 knees started to pull, not sure about depth [vid]



Notes
well the 100 squat was awesome. even actually felt good. and was probably the best form i've done. now i'm gonna do classic starting strength for the squat and do it three times a week starting from 102.5 next session. then i'll run it as written. i'll forget about weekly programming for now and be a novice. i was thinking the other day despite having spent all this time lifting, i'm still a novice in the squat.

[.Goku.]

1, 3, and 5th look about half an inch to high.

[JiP]

thanks for the input goku. i'll post a solid form squat next time

[piszczel]

Good set. They all looked *just* parallel to me, personally I wouldn't be happy with that depth.

You've got the strength, you just need to go down lower.
Try this: record even your lowest sets. If your form is the same, then we'll know what to focus on. If your form is better, it'll be obvious that the 110 is just heavy and it might be psychological, etc.

That's what I did.
I discovered that even my light warm up sets had bad form, so I tried to look for flaws, found out what I was doing wrong and fixed it.

[JiP]

yeah i wasn't happy when i saw it. this is 90, it's a different angle but it looks like i got pretty low. also about the strength, my problem is when i worked up to 120 for my sets of 5 my knees were driving straight inwards. since i got used to letting them pull in i have weak hams/glutes/adductors. the plan past month was trying to fix this, but i still let them pull in a little bit which didn't help. at 90-100 they were fine.

[.Goku.]

narrow your stance and you will be able to hit depth much easier.

[FROGGBUSTER]

narrow your stance and you will be able to hit depth much easier.

x2. also, you should consider narrowing your stance a little for another reason, i read somwhere before that people squatting wide like that all the time are more prone to muscle injuries in the posterior chain.

[JiP]

Deadlifts
80 x 5
100 x 5
120 x 5
140 x 5

Accessory
4 sets pull ups 4 sets hammer curls

Notes
deadlift form was solid today. was rolling my body back before the lift so my shins were pulled against the bar then driving my heels into the floor from there. felt really great. i think now my form is finally solid on pretty much everything and it's time to get strong. i made a video of 120, but the 140 ****ed up.

narrow your stance and you will be able to hit depth much easier.

x2. also, you should consider narrowing your stance a little for another reason, i read somwhere before that people squatting wide like that all the time are more prone to muscle injuries in the posterior chain.

as far as i know depth is much easier on a wide stance due to the lowered ROM. and the only problems right now will be flexibility which is sure to improve because my hips were sore today lol

[piszczel]

as far as i know depth is much easier on a wide stance due to the lowered ROM. and the only problems right now will be flexibility which is sure to improve because my hips were sore today lol

Nope, I disagree. Wide stance just forces you to go just parallel or just below parallel, that's why it's used by PLers quite often.

Squat with more narrow stance (like shoulder width) and it'll be easier to go lower.

[JiP]

Nope, I disagree. Wide stance just forces you to go just parallel or just below parallel, that's why it's used by PLers quite often

it doesn't force anything, it's just a flexibility issue for most people. all the wide stance raw/geared squats i've watched at PL meets by members on this site have been sunk. maybe some 1200lb squatters go high or just break parallel, but that's due to the weight not the stance.

[piszczel]

Out of experience, I cannot go low if I have a wide stance.

I squat with my feet about shoulder width apart.

[JiP]

i find it easy to get low in a close stance squat if my knees go forward, but not if i'm sitting back.

[tinyman5000]

your best off with a medium stance jip i tried the wide thing myself and you have to be super flexible

[Kiknskreem]

i don't think my form is good at all. could use some input

Walk up to the bar. Put it over your mid foot. Bending at the waist ONLY take your grip. Incline your knees until they touch the bar. KEEP YOUR HIPS RGHT WHERE THEY ARE. Everything is super tight.

Now just pull it right up your leg.


Edit - my unsolicited opinion on the squats... you are a bit high. Take it 2" lower and you should be at convincing depth.


Now.... to catch up on the journal....

[JiP]

will get some vids up next week that will astound and amaze. thanks for the tips kik. i pulled on thursday, i pretty much did it how you wrote it. i've never really pulled the bar up my shins before, but i was then.

[Donkeyno9]

yeah i wasn't happy when i saw it. this is 90, it's a different angle but it looks like i got pretty low. also about the strength, my problem is when i worked up to 120 for my sets of 5 my knees were driving straight inwards. since i got used to letting them pull in i have weak hams/glutes/adductors. the plan past month was trying to fix this, but i still let them pull in a little bit which didn't help. at 90-100 they were fine.

Cowboys from Hell

Looks like you hit depth and had decent drive out of the hole. Stance is somthing unique to each individual.

[JiP]

Squats - medium stance
102.5 x 5 x 3

Bench
56 x 5
61 x 5
66 x 5
71 x 5
78.5 x 3
67.5 x 8

Rows
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
75 x 3
62.5 x 8

Accessory
CGBP 4x8 with 60

Notes
tried medium stance like i used to and it sucked as always. got a few vids, as much as i'd like to show the journal crew i know that'll be inviting critique which i don't need. i've decided wide is the way to go and i put a lot of thought into it. it's my life and i can do what i want

Cowboys from Hell

Looks like you hit depth and had decent drive out of the hole. Stance is somthing unique to each individual.

thanks man, the best thing about wide for me is it actually feels good. while close always feels awkward. dallaslynx from here said i have fairly long legs for my body, which i think has something to do with it.

[JiP]

Squats
100 x 5 x 3

Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
77 x 5 [170lb]

Row
52.5 x 5
57.5 x 5
62.5 x 5
67.5 x 5
73.5 x 5

Notes
squats were nice and low, decided i'll start 5x5 starr style next week so i can get steady progress rather than trying a run at SS again. i need a solid plan and that's the way to go. i'll start with a 105 top set and hopefully make my way to 130 before i stall.

bench and rows progress is solid. no time for accessories today.

[scott_donald]

awesome benching there jippy...

[tinyman5000]

are you gonna bulk on bill starrs

[JiP]

yes, 2lbs a month is the goal. bout 3000 cals a day, i eat a lot of whole organic food and cheat once a week.

also i am gonna up the bench/rows 1.5kg a week from now on as 2.5% is the desired increase and 1kg is like 1.5%.

[JiP]

Pull Ups
11, 9, 8, 6, 6, 5, 5 - 50 total

Sit Ups
15kg x 8 x 4

stuff from yesterday i wanted to do. ab work back in routine twice a week

[JiP]

Front Squats
50 x 5
70 x 5
80 x 5
85 x 5
90 x 4

Press
35 x 5
40 x 5
45 x 5
52.5 x 5
55 x 3 - failed 4th rep

Deadlift
85 x 5
105 x 5
125 x 5
145 x 5 - form better, still not great

Dips
4 sets 7-11 reps

[FROGGBUSTER]

still tubby, but doesn't look like i gained more than 4-5lbs of fat which was mostly christmas anyway

i think your arms and shoulders got a little thicker

[JiP]

decided to take it down until the change is more drastic, then realised you quoted it. lol

[JiP]

Squats
50 x 5
72.5 x 5
82.5 x 5
92.5 x 5
102.5 x 5 - all solid depth

Bench
57.5 x 5
62.5 x 5
67.5 x 5
72.5 x 5
80 x 3 [176lb]
70 x 8

Rows
55 x 5
60 x 5
65 x 5
70 x 5
77 x 3 [170lb]
65 x 8

Accessory
3 sets pull ups and 3 sets curls