Alex Gustafson - An Honest 12 Weeks

[alexjgustafson]

# Session 1.02

Oct 23, 2022
CrossFit Golden Warrior, Louisville, KY

## Squat
45
135 x5
150 x3
170 x2
190 x1
210 x5 x3

Squat 20221023 - YouTube

## Press
45 x5
65 x3
85 x2
105 x1
120 x5 x3

Press 20221023 - YouTube

This was very very hard. The video doesn't look like it was much struggle. Due to my wimpish tendencies I'm going to discount the struggle and stick with 5s again for next session.

## Power Clean
45 lots
65 x3
85 x3
95 x3 x3

Power Clean 20221023 - YouTube

Need faster elbows. I think some of that was just feeling so tired after the press.

Video is penultimate set because I didn't record 3rd set even though I really really thought I hit the button at the time.

[Bill Anders]

re: Press - some days it will be that way. Keep with the 5s until there's actual failures. Then there are programming changes to keep moving that weight upward (changing to 3's isn't the way), but don't worry about those yet. You still have a way to go.

One thing that might be contributing is that you are letting the bar roll back into the middle of your palm, which puts way too much pressure on your wrist, which will become problematic. You want it to be directly over and inline with your forearm as you press (both overhead and bench).

Here's a good video on the details by Phil Meggers.

[alexjgustafson]

# Session 1.03

Oct 25, 2022
The Factory Gym, Louisville, KY

## Squat
45
135 x5
155 x3
175 x2
195 x1
215 x5 x3

Squat 20221025 - YouTube

Extending my wrists more during the setup helped me get the bar in position better with no elbow/shoulder pain but looking at it I think it might be too much.

## Bench Press
45 x5
75 x3
85 x3
95 x3
105 x2
115 x1
128 x5 x3

Bench Press 20221025 - YouTube

## Deadlift
155 x5
205 x3
245 x2
265 x1
295 x5

Deadlift 20221025 - YouTube

Really tried to work on the setup: let hips be higher than I want them to and set shoulders back and down with the breath. But back still too rounded and bar drifted forward on a few reps so I clearly have work to do here.

[alexjgustafson]

Extending my wrists more during the setup helped me get the bar in position better with no elbow/shoulder pain but looking at it I think it might be too much.

Bookmarking this for myself:
Fixing the Squat Grip - Starting Strength Seminar - YouTube

[alexjgustafson]

# Session 1.04

Oct 28, 2022
The Factory Gym, Louisville, KY

## Squat
45 x5
135 x5
155 x5
185 x3
200 x1
220 x5 x3

Squat 20221028 - YouTube

Definitely still figuring out this wrist extension thing in the setup. From 0:18-0:28 you can see me look at the right wrist, correct it, and then look over at my left and as I move my neck the right wrist goes right back into bad position.

## Press

45 x5
65 x5
80 x3
95 x3
110 x1
122.5 x5 x3

Press 20221028 - YouTube

Was tough but felt way better than Sunday.

## Power Clean

45 lots
65 x3
75 x3
95 x1
105 x3 x3

Power Clean 20221028 - YouTube

Still figuring out how to diagnose this.

[alexjgustafson]

# Session 1.05
Oct 30, 2022
CrossFit Golden Warrior, Louisville, KY

## Squat

45 x5
135 x5
160 x3
185 x3
200 x1
225 x5 x3

Squat 20221030 - YouTube

Some "good morning" in the 2nd set.
In the 3rd set (video) I think I got my shoulders/back a lot more tight like it's supposed to be but I think the bar is maybe too high. Maybe worth comparing to past videos side-by-side.

## Bench Press

45 x5
65 x5
85 x3
100 x3
115 x1
130 x5 x3

Bench Press 20221030 - YouTube

Felt easy.

## Deadlift

135 x5
185 x5
225 x3
255 x3
275 x1
305 x5

Deadlift 20221030 - YouTube

Improved back setup here. Grip was very taxed.

[alexjgustafson]

# Session 1.06
Nov 2, 2022
The Factory Gym, Louisville, KY

Missed Tuesday so made a point to make sure I got it in on Wednesday.

## Squat

45 x5
135 x5
165 x3
185 x3
205 x1
230 x5 x3

Squat 20221002 - YouTube

## Press

45 x5
65 x5
85 x3
100 x3
112.5 x1
125 x5 x3

Press 20221002 - YouTube

## Power Clean

45 x3
65 x3
80 x3
95 x3
110 x3 x3

Power Clean 20221002 - YouTube

[alexjgustafson]

# Session 1.07
Nov 4, 2022
Home

This was basically a missed session. I had 30 minutes while also taking care of my daughter and getting the dog outside to let off steam.

My home gym barbell, plates, and bench came in this week, but still missing the squat rack. So heavy deadlift seems the best use of my situation. Carrying stuff outside between the first few sets was the warmup.

## Deadlift

135 x5
185 x5
225 x3
255 x3
285 x1
315 x5

Deadlift 20221104 - YouTube

My dog is actually being awesome and quiet while the neighbor dog barked at me through all that.

[alexjgustafson]

# Session 1.08
Nov 6, 2022
CrossFit Golden Warrior Open Gym

## Squat

45 x5 x2
135 x5
155 x3
175 x3
195 x2
225 x1
235 x5 x3

Squat 20221106 - YouTube

Had some "good morning" reps

## Bench Press

45 x5
75 x5
90 x3
105 x3
120 x1
135 x5 x3

Felt easy

Bench Press 20221106 - YouTube

## Power Clean

45 x3
65 x3
95 x3
105 x1
115 x3 x5

Power Clean 20221106 - YouTube

[alexjgustafson]

# Session 1.09
Nov 9, 2022
The Factory Gym, Louisville, KY

## Squat

45 x5
135 x5
185 x3
215 x2
240 x5 x3

Squat 20221109 - YouTube

## Press

45 x5
75 x5
100 x3
115 x2
127.5 x5 x3

Press 20221109 - YouTube

Hit my time before a work meeting so had to call it there. Doing some chin-ups while at home throughout rest of the day.