Alex Gustafson - An Honest 12 Weeks

[Bill Anders]

I'm just a fuckup novice still figuring out how to get in the lowbar setup.

You'll hear it quite a bit around here, but seriously stand in front of a coach who knows low bar squats.

For the first few seasons of me doing SS NLP (like you, I do other things), I thought I had it wired. Then I went to a Squat camp with some SSCs. I wasn't even close, considering that I wasn't high bar. What a world of difference the few minutes of them poking my shoulders in the right spot to get the bar in the correct spot. Now it's second nature. So now when I get a chance with a SSC, they have plenty of other things to fix.

[alexjgustafson]

You'll hear it quite a bit around here, but seriously stand in front of a coach who knows low bar squats.

Have I got a followup for you!

# Session 0.3

Oct 16, 2022
Starting Strength Memphis

Had the opportunity to break up a long day on the road with a stop at Starting Strength Memphis to train under Scott Acosta, SSC.
He asked me what three lifts I'd like to work on and I requested the Squat, Bench, and Power Clean.

## Squat
195 x5 x3

Now just need to hang on to this low bar knowledge.

## Bench
120 x5 x3

I've not had much experience with Bench. Feels a lot less scary now.

## Power Clean
88 x3 x3

This is a very different progression than I've previously gotten on this movement but it got me jumping better than ever. Looking forward to getting better at these.

During the rests Scott gave me so so much info, answered all of my questions, and I loved every second of it. Left with a pages of notes.

[Bill Anders]

Excellent! Pages of notes is always the correct answer.

I try to get to a SSC at least once a year just to make sure that I am not veering off track too much.

[alexjgustafson]

# Session 0.4

Oct 18, 2022
Anytime Fitness Chaffee Crossing, Fort Smith, AR

## Squat
45
105 x5
135 x3
160 x2
185 x1
200 x5 x2
200 x6 x1

Rest 3 minutes between sets
Accidentally did 6 reps on last set

Squat 20221018 - YouTube

## Press
45
75 x5
85 x3
95 x2
105 x1
118 x5 x3

First time pulling out my fractional plates
Rest 5 minutes between sets

Press 20221018 - YouTube


## Deadlift
45
135 x5
225 x3
255 x2
285 x5

Deadlift 20221018 - YouTube

# Status Update

Friday is the start of the 12 week I committed myself to which I'll mark as 1.1 (Sunday 1.2, Tuesday 1.3, next Friday 1.4 etc).
Project 2 remains to be seen, but I'm enjoying the simplicity of the sessions so far.

[carson]

Squat: The few times that I look at the hook I wind up missing one side or the other. It's a hot mess. I noticed you looked at the hook upon replacing the bar. Believe me, don't do that. Just stand up straight and walk the bar into the rack. If for some reason you miss the hook, which is very unlikely, then lower the hooks a bit. The squats themselves were to depth. But you don't want to miss the hooks by looking at them.

[alexjgustafson]

I noticed you looked at the hook upon replacing the bar. Believe me, don't do that. Just stand up straight and walk the bar into the rack.

Noted, thanks.

[alexjgustafson]

# Session 1.01

Oct 21, 2022
The Factory Gym, Louisville, KY

## Squat
45
105 x5
135 x5
165 x3
185 x3
205 x5 x3

Squat 20221021 - YouTube

While I was warming up, a friendly person introduced himself as Frank and said he noticed right away I was "doing the Mark Rippetoe stuff." He had some helpful interest and we talked back and forth a bit and looked at the video of my squats between working sets.

## Bench Press
45
75 x5
85 x3
95 x3
110 x2
125 x5 x3

Bench 20221021 - YouTube

Had planned to do:
Power Clean
45 lots
65 x3
75 x3
95 x3 x5

But ran out of time before a work meeting. Will power clean Sunday.

At home I added in 5 sets of 3 chin ups with significant rest between sets.

[carson]

Your new friend was perceptive. Your depth is great and using the low bar back squat is much better than the high bar neck squat.

[Roy Thomas]

Squat 20221018 - YouTube

NICE. My man, your thumbs go on top of the bar

[alexjgustafson]

NICE. My man, your thumbs go on top of the bar

Got it.