Smash Fuarking Weight

[RipCJ]

Bench Press
45x5,5
95x5
135x3
185x2
225x1
250x1
280x5,5,5,5,5

Chin-ups
BWx10
+70x7,7,7

Back Extensions
BWx15,15,15

Sit-ups
BWx15,15,15

Notes
Need to clean up my technique - I keep hitting the J-hooks as the bar drifts over my head during some reps. Last rep of the last set was ugly.

1:40
195.8

[RipCJ]

[lewdog_5]

Form looks solid on all lifts. Great stuff on volume day on bench.

Digging those black Nike shoes you're squatting in. What kind are they?

[JamesA1990]

Form looks solid on all lifts. Great stuff on volume day on bench.

Digging those black Nike shoes you're squatting in. What kind are they?

Look like the new Nike Romaleo 3's my dude

[lewdog_5]

Look like the new Nike Romaleo 3's my dude

Ok. Nice.

So OP, do you like squatting in Oly shoes? I used to Olympic lift and squatted in Oly shoes and very deep. Developed some hip issues that never went away until I switched to squatting in flats, slightly wider stance (medium like yours) and stopping a tad below parallel. Pretty much I squat with your techniques in the video but with flats instead of Oly shoes. I miss the stability of a solid heal though and am thinking of going back to using my Oly shoes but continuing my current squat form. Any comments from you on your form, depth, bar position and shoes? Have you been Squatting with this style/shoes for a while?

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
365x1
425x5,5,5,5,5

Back Extensions
BWx15,15,15

Sit-ups
BWx15,15,15

Notes
This felt fantastic. Forgot to press play while recording the fourth set.

1:40
195.8

[RipCJ]

[RipCJ]

Ok. Nice.

So OP, do you like squatting in Oly shoes? I used to Olympic lift and squatted in Oly shoes and very deep. Developed some hip issues that never went away until I switched to squatting in flats, slightly wider stance (medium like yours) and stopping a tad below parallel. Pretty much I squat with your techniques in the video but with flats instead of Oly shoes. I miss the stability of a solid heal though and am thinking of going back to using my Oly shoes but continuing my current squat form. Any comments from you on your form, depth, bar position and shoes? Have you been Squatting with this style/shoes for a while?

I enjoy squatting in Oly shoes - I think it is the best type of shoe to squat in given my form. I have actually only been using the Romaleos 3 for a few weeks. I had used a pair of Adidas Ironworks II since 2009.

I have been dealing with a lower back and hip joint issue for about a year, something deep squats may have attributed to. After seeing an athletic trainer once or twice a week this summer, I have focused on cutting my depth higher. This has helped with reducing the magnitude and frequency of pain. As you can see from my videos, sometimes I still go far too deep.

I definitely need to widen my stance a bit more (it's about shoulder width right now). I have always used a low bar position. I have plenty of videos that show a pretty consistent squat form throughout the years.

[RipCJ]

Squat
45x5,5
95x5
135x3
185x3
225x2
275x1
317.5x5,5

Press
45x5,5
75x5
105x3
135x2
165x5,5,5

Pull-ups
BWx10
+40x9,9,9

Back Extensions
BWx15,15,15

Notes
Very sore. Widened my stance and focused on only going to parallel. Lower back felt much better.

1:00
194.2

[JiP]

Great looking squats! And strong. Have you joined a new gym? It looks pretty sweet.

[RipCJ]

Great looking squats! And strong. Have you joined a new gym? It looks pretty sweet.

I have. The owner is actually this dude:
[img]http://i0.kym-cdn.com/photos/images/********/000/278/559/8ea.jpg[/img]

[lewdog_5]

Not sure what form changes you're thinking about CJ but your form looks pretty spot on to me on squats. With the hip issues I've had over the years, squatting wide is simply a no-go for me. Have you attempted a wider stance though?

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
365x1
425x1
485x3

Bench Press
45x5,5
95x5
135x3
185x2
225x1
265x1
305x3

Deadlift
135x5
225x3
315x2
415x3

Back Extensions
+10x15,15,15

Hanging Leg Raises
BWx10,10,10

Notes
**** yes. Matched a squat PR from 2/3/13. Need to cut my depth much higher - second rep was far too deep. Last time I benched 305 was for a single on 12/19/12. Need to set my back better for deadlift.

1:25
194.0

[RipCJ]

For reference:

[JiP]

Great job man! Looks like you've improved some pretty serious knee caving from your old squat. Looking yolked too!

[lewdog_5]

I take back my previous statement. You definitely can cut out some depth on your squat. That looks deeper than some of your more recent videos. Form does look tight though. All lifts very controlled. New gym is already working to your advantage.

[RipCJ]

Great job man! Looks like you've improved some pretty serious knee caving from your old squat. Looking yolked too!

Thanks! The biggest change is the lack of significant knee cave. I still have it, but it definitely has improved.

I take back my previous statement. You definitely can cut out some depth on your squat. That looks deeper than some of your more recent videos. Form does look tight though. All lifts very controlled. New gym is already working to your advantage.

Depth is the primary concern with my squat form right now. I go far too low with the heavy sets, which I believe is the cause of the nagging lower back issues. I am able to control depth with volume squat weights for the most part.

The new gym is incredible. I have just been doing Volume Squat and Intensity workouts there. The other gym I train at is onsite at work and is 24/7, which is VERY convenient. The PL gym doesn't have the best weekend hours, but they are going 24/7 come December.

[IronKrazy]

Late at night here and skimmed the first couple pages. Damn. This is motivation. From the SS goals when getting back and to the 5x5 videos above. Must feel good AF.jpg

Subbing to this awesome chit!

[RipCJ]

Bench Press
45x5,5
95x5
135x3
185x2
225x1
255x1
282.5x4,5,5,5,4

Chin-ups
BWx10
+75x8,7,7

Back Extensions
+10x15,15,15

Sit-ups
BWx15,15,15

Notes
Went into this session pretty sluggish. Still need to learn how to count. Four reps on the first set by accident. Racked the bar early on the fifth set because form went to crap.

1:35
191.8

[RipCJ]

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
375x1
430x5,5,5,5,5

Back Extensions
+10x15,15,15

Hanging Leg Raises
BWx10,10,10

Notes
Matched a very old 5x5 PR from 1/10/13. Depth was much better today. I even think one rep may have been high! That feels weird to be excited about.

1:40
192.0

[RipCJ]

[JamesA1990]

oh lawd squat bench and deadlift all in the same day

nice lifts ITT m9. mirin squats hard

[RipCJ]

Late at night here and skimmed the first couple pages. Damn. This is motivation. From the SS goals when getting back and to the 5x5 videos above. Must feel good AF.jpg

Subbing to this awesome chit!

Welcome!

I often look back through this journal to see where I used to be. Feelsgoodman.

oh lawd squat bench and deadlift all in the same day

nice lifts ITT m9. mirin squats hard

Thank you very much. Working up to triples on the big three isn’t too bad - not as taxing as volume squat, IMO. It’s definitely more fun though!

[RipCJ]

Squat
45x5,5
135x5
225x3
275x2
322.5x5,5

Press
45x5,5
75x5
105x3
135x2
170x5,5,5

Pull-ups
BWx10
+45x9,9,7

Back Extensions
+10x15,15,15

Sit-ups
BWx20,20,20

Notes
Easy.

1:20
195.2

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
385x1
435x1
490x3

Bench Press
45x5,5
95x5
135x3
185x2
225x1
265x1
307.5x3

Deadlift
135x5
225x3
315x2
365x1
435x3

Notes
Nice.

1:15
193.0

[RipCJ]

[RipCJ]

Bench Press
45x5,5
95x5
135x3
185x2
225x1
255x1
282.5x5,5,5,5,5

Chin-ups
BWx10
+80x7,7,5

Back Extensions
+10x15,15,15

Notes
Was out of town this weekend. No energy today and felt crappy going into this. After the second work set, things got much better. Ass was in the air for most reps.

1:20
193.4

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
375x1
435x5,5,5,5,5

Back Extensions
+10x15,15,15

Hanging Leg Raises
BWx10,10,10

Notes
New 5x5 squat PR! This session was awesome. Bar speed was super fast. Orange shirt to be festive.

1:40
194.0

[RipCJ]