Alex Gustafson - An Honest 12 Weeks Alex Gustafson - An Honest 12 Weeks - Page 4

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Thread: Alex Gustafson - An Honest 12 Weeks

  1. #31
    Join Date
    Oct 2022
    Location
    Louisville, KY
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    31

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    • starting strength seminar february 2023
    • starting strength seminar april 2023
    • starting strength seminar june 2023
    # Session 1.10
    Nov 11, 2022
    Home Gym, Louisville, KY

    ## Squat

    45 x5 x2
    135 x5
    185 x3
    220 x2
    245 x5 x3

    Squat 20221111 - YouTube

    ## Bench Press

    45 x5
    80 x5
    105 x3
    125 x2
    140 x5 x3

    Felt very tough today.

    Bench Press 20221111 - YouTube

    ## Power Clean

    45 x3
    75 x3
    95 x3
    110 x3
    120 x3 x5

    Power Clean 20221111 - YouTube

  2. #32
    Join Date
    Oct 2022
    Location
    Louisville, KY
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    # Session 1.11
    Nov 14, 2022
    Home Gym, Louisville, KY

    Everything was hard today. I ran a 5k on Saturday and so took Sunday off to recover, but I think I still wasn't 100% today either. Sleep was below-average (6.5 hours) and I was very hungry by the time I got to working set of the Press. So I don't plan to read too much into the failed reps since everything in context was sub-optimal.

    ## Squat

    45 x5 x2
    135 x5
    185 x3
    225 x2
    250 x6 (accidental extra rep)
    250 x5 x2

    Squat 20221114 - YouTube

    Video is 2nd set, accidentally didn't hit the button on last set.

    Only the 4th time in my life squatting this weight. I set 250 as a 1RM in Sept 2020, hit 255 for 2 one month ago (on 10/10) this year, and hit 280 for one on 10/14 this year. So we're definitely in 'feels heavy' territory but doing it for 5-6 reps is way different.

    ## Press

    45 x5 x2
    75 x5
    100 x3
    115 x2
    130 x5 x2
    130 x4 (missed last rep)

    Press 20221114 - YouTube

    Only 3rd time in my life pressing this weight. Did 6x1 at 130lb on 10/6 this year and 1RM at 145 on 10/14. So like the squat, doing this for 4-5s is remarkable to me.


    ## Deadlift

    135 x5
    195 x3
    250 x3
    285 x1
    320 x2 (failed at 3rd rep)

    Deadlift 20221114 - YouTube

    My grip felt fine but my back just could not take it.
    Last edited by alexjgustafson; 11-14-2022 at 04:37 PM.

  3. #33
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    273

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    Quote Originally Posted by alexjgustafson View Post
    I was very hungry by the time I got to working set of the Press.
    If it is available to you, eating a meal mid workout is not a bad option. I've failed a set of press with a single, taken a 10 minute break and eaten several hot dogs (Angus franks, not oscar meyer shit), then put up 4 reps. It's surprisingly helpful.

  4. #34
    Join Date
    Oct 2022
    Location
    Louisville, KY
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    # Session 1.12
    Nov 17, 2022
    Home Gym, Louisville, KY


    ## Squat
    45 x5 x2
    135 x5
    185 x4
    225 x2
    240 x1
    255 x5 x3

    Squat 20221117 - YouTube

    This squat looks improved over Monday but it still felt very hard at the time.

    ## Bench Press
    45 x5
    75 x5
    105 x3
    135 x2
    145 x5 x3

    Bench Press 20221117 - YouTube

    Felt easy until last two reps of the last set.

    ## Chin-ups

    1x3 with Green band
    1x3 with Purple band
    1x2 with Black band (failed 3rd)
    1x4 with Purple band (failed 5th)
    1x3 with Purple band (failed 4th)

    Chin Ups 20221117 - YouTube

    250.9lb bodyweight (weighed right after last set)

  5. #35
    Join Date
    Oct 2022
    Location
    Louisville, KY
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    31

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    9 Rest Days, most of which included illness. Lost 8lbs of body weight in 3 days and had terrible sleep. Made this comeback plan:

    Squat
    200 - 210 - 220 - 230 - 235 - 240 - 245 - 250 - 255

    Press
    105 - 115 - 120 - 125 - 127.5 - 130

    Bench Press
    115 - 125 - 130 - 135 - 140 - 145

    Deadlift
    255 - 275 - 295 - 315 - 320

    Power Clean
    95 - 105 - 115 - 120

  6. #36
    Join Date
    Oct 2022
    Location
    Louisville, KY
    Posts
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    # Session 1.13
    Nov 27, 2022
    CrossFit Golden Warrior Louisville, KY

    Day 1/9 of reset

    ## Squat

    45 x5 x2
    135 x5
    165 x5
    185 x3
    200 x5 x3

    Squat 20221127 - YouTube

    ## Press

    45 x5
    65 x5
    85 x3
    95 x1
    105 x5 x3

    Press 20221127 - YouTube

    ## Deadlift

    135 x5
    185 x3
    205 x2
    230 x1
    255 x5

    Deadlift 20221127 - YouTube

  7. #37
    Join Date
    Oct 2022
    Location
    Louisville, KY
    Posts
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    # Session 1.14
    Dec 1, 2022
    Home gym, Louisville, KY

    Day 2/9 of reset

    ## Squat
    45 x5
    135 x5
    170 x3
    190 x3
    210 x5 x3

    ## Bench Press
    45 x5
    75 x5
    95 x3
    105 x2
    115 x5 x3

    ## Chin-Ups
    three sets to failure
    2x5 with purple band
    1x4 with purple band

    ## Purple Band Lat Pull downs
    one set to failure
    1 x 12

    No videos today, just getting it in and didn't want to mess with the camera.

  8. #38
    Join Date
    Oct 2022
    Location
    Louisville, KY
    Posts
    31

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    # Session 1.15
    Dec 6, 2022
    Home gym, Louisville KY

    Day 3/9 of reset

    ## Squat
    45 x5 x2
    135 x5
    180 x3
    200 x3
    220 x5 x3

    ## Press
    45 x5
    75 x5
    95 x3
    105 x1
    115 x5 x3

    ## Deadlift
    135 x5
    185 x5
    225 x3
    255 x1
    275 x5

  9. #39
    Join Date
    Oct 2022
    Location
    Louisville, KY
    Posts
    31

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    # Session 1.16
    Dec 9, 2022
    Home gym, Louisville, KY

    This was just trying to get something in while also cleaning the house after dinner.

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

    ## Pull-up eccentrics
    10x1 w/ purple band
    Hold at the top to failure then eccentric as slow as possible
    ~1 minute rest between

  10. #40
    Join Date
    Oct 2022
    Location
    Louisville, KY
    Posts
    31

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    starting strength coach development program
    # Session 1.17
    Dec 11, 2022
    Home gym, Louisville, KY

    ## Squat
    45 x5
    135 x5
    185 x3
    210 x3
    230 x5 x3

    ## Press
    45 x5
    85 x5
    100 x3
    110 x1
    120 x5 x3

    # Power Clean
    3x3 95

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