JiP's strength journey - from boy to beast

[Loctus]

JiP, in preparation of the JiP vs. Picz battle, you should lift really light, like, just use the bar for a month

[DallasLynx]

Don't change anything. If you switch up your entire routine right now it will screw you come meet time. Take what you are doing right now and switch the entire thing to triples. So take a larger jump than you did the last time and go to triples.

Switching you to a westside oriented routine is not a good idea right now. One, you will be confused and two it's just plain too close to your test day. It's in December right?

What you should be doing is dropping your reps to triples and bringing the weight up some.

You should also be plowing through food like it is going out of style.

If you want to move to a WSB style approach eventually, but completely switching things up right now is not the best strategy if you are going to test in a short time.

[Loctus]

Don't change anything. If you switch up your entire routine right now it will screw you come meet time.

That's the point

[JiP]

Don't change anything. If you switch up your entire routine right now it will screw you come meet time. Take what you are doing right now and switch the entire thing to triples. So take a larger jump than you did the last time and go to triples.

Switching you to a westside oriented routine is not a good idea right now. One, you will be confused and two it's just plain too close to your test day. It's in December right?

What you should be doing is dropping your reps to triples and bringing the weight up some.

You should also be plowing through food like it is going out of style.

If you want to move to a WSB style approach eventually, but completely switching things up right now is not the best strategy if you are going to test in a short time.

well triples on the core lifts seems like a good idea since my 5x5 has started to become a bit stale. but what do you think about adding in more assistance work?

[DallasLynx]

well triples on the core lifts seems like a good idea since my 5x5 has started to become a bit stale. but what do you think about adding in more assistance work?

I would keep the assitance work the same.

What assistance work are you doing right now?

[JiP]

I would keep the assitance work the same.

What assistance work are you doing right now?

this is what i had planned for the 6 weeks, this is just my most recent routine with speed work added though

Day 1
Bench 5x5
Chins 4-6 sets
CGBP 4 sets
Curls 3-4 sets

Day 2
Squats 4x5
Speed Deadlifts 15x1 30 secs rest
Abs 4 sets

Day 3
Speed Bench 8x3 1 minute rest
Chins 4-6 sets
Press 5x5
Curls 3-4 sets

Day 4
Deadlift 5RM
Speed Squats 8x2 1 minute rest
Abs 4 sets

what changes would you make to it?

[DallasLynx]

Take your big 3 to triples and generally keep everything the same as far as your secondary and assistance work.

15 speed pulls is too many. 8 singles is plenty. About 60% of your 1RM to start.

I think the assitance work is fine.

Do not take the % on the Friday speed squats too high.

[LessThanLuke]

Take your big 3 to triples and generally keep everything the same as far as your secondary and assistance work.

15 speed pulls is too many. 8 singles is plenty. About 60% of your 1RM to start.

I think the assitance work is fine.

Do not take the % on the Friday speed squats too high.

What he said.

[.Goku.]

JiP, you have a bodycraft FID, right?

I found one brand new for $170. I would jump on it, but I have a question. Is the gap between the seat and main part large whenever it is flat?

http://charlotte.craigslist.org/spo/893580552.html

[JiP]

not really, i do find i slip into it a bit if i try to arch really hard. but i probably just fail at arching

[JiP]

Speed Bench 1 min clock
50kg x 3 x 10

Floor Press
50kg x 5
60kg x 5
70kg x 5
75kg x 3

Pull Ups
BW x 8 x 4

Press
45kg x 5 x 4

Curls
31kg x 10 x 3

[scott_donald]

great stuff this week little jippy...

[JiP]

thanks scott. i'm looking forward to 3x3 deads tomorrow!

[CYTX]

good work Jip, now go eat

[DallasLynx]

Nice job.

[JiP]

Deadlifts
100kg x 3
120kg x 3
140kg x 1
165kg x 3 x 3 [363lb]

Speed Squats - Parallel box 1 min clock
70kg x 2 x 8

Sit Ups
15kg x 8 x 4

[CYTX]

Looked good man, keep getting that weight up there.

[JiP]

thanks man

[JiP]

Bench
77.5kg x 3
75kg x 3 x 2

Pull Ups
Bw x 8 x 4

CGBP
52.5kg x 10
55kg x 8
57.5kg x 6
60kg x 4

DB Rows
27.5kg x 10
30kg x 8
32.5kg x 6

Curls
32.5kg x 8 x 3

Notes
bench fail today. i need to stick to regular benching for heavy sets across. either i tried to do sets of 3 with too much weight or the lack of doing a 3rm last week screwed me up. i'll be doing 5x5 and then sets of 3 across on my other upper day from now on.

[young and strong]

Huge deadlifts mate, i've got about 70-80lbs on you and your not that far behind me

Are you planning to maxout for this online comp your doing?? What lifts are you aiming for??

[JiP]

yeah we are maxing on christmas eve. i'm thinking getting a big deadlift is the only thing that's gonna pull me through lol. i'd like to get in the 450kg (1000lb) club. don't know if that's realistic for 6 weeks work though. getting a 95kg bench, 150kg squat and 200kg dead would be awesome.

[JiP]

Squats
125kg x 3 x 3 [275lb]
100kg x 8 x 2

Speed Deadlifts 1 min clock
110kg x 1 x 8

Sit Ups
15kg x 10 x 4



Notes
i have no endurance for squatting whatsoever. i collapsed after the last set of squats and felt like **** afterwards

[JiP]

Bench
72.5kg x 5 x 4
65kg x 6 x 2

Chins
C x 8
P x 8
H x 8
W x 6 x 2

CGBP
55kg x 8 x 3

Curls
32.5kg x 8 x 4

DB Laterals
10kg x 10 x 2

RC Rotations
2.5kg x 10 x 2

[JiP]

Deadlifts
70kg x 10
100kg x 3
120kg x 3
140kg x 1
157.5kg x 3 [347lb]
162.5kg x 3 [358lb]
167.5kg x 2 [370lb] + 2 fails

Speed Squats 1 min clock
70kg x 2 x 10

Sit Ups
20kg x 8 x 4

Notes
i think i've overtrained my deadlift. since last week i had 3x3 with 363 a top set with 370 should of gone up. i'll do RDLs next week then come back to set a PR at 375.

[scott_donald]

u pred... quit moaning...

[JiP]

what the **** is a pred?

[scott_donald]

what the **** is a pred?

pr ed...

[JiP]

yeah i guess, but it should of gone up easy. do you think i overtrained, or undertrained? something went wrong

[scott_donald]

you need to vary things more maybe...

go for 5 rep pr then 1 rep then 3 then 10 reps...

change from rack pulls to deads to rdl to sldl...

all are the same ish motion and will have carryover...

look at me...

last week flat bench triple... week before cgb single... this week about to head now and go for cgb again... no idea rep scheme...

[JiP]

i did switch it up recently, went from 5rm to 3x3 ramped. i'll do some rack pulls or something different that'll be a bit less stressful next week. i failed at about knee height so i guess that's my weak point.