Dad Under the Bar

[LexAnderson]

Welcome to the show!

Started working the hookgrip again last night. Going to work it for the next two weeks before I start my 7 week peak program again from Andy Baker in prep for my next meet.

11/07/2017
DEADLIFT: 185x2x5, 225x2x5, 315x1
SQUATS: 135x5, 185x5, 225x2x5

[Wilhelm]

Glad you started a log, Lex.
Here's to good success at your meet.

Hook grip is all i've even done besides DOH.
Been a couple of months now.
Wish i'd started earlier, My DL would be much farther along.

[LexAnderson]

Glad you started a log, Lex.
Here's to good success at your meet.

Hook grip is all i've even done besides DOH.
Been a couple of months now.
Wish i'd started earlier, My DL would be much farther along.

Thanks Wilhelm!

I've been working off and on with hook grip for a while, but my short thumbs make it difficult.

[Les]

Nice to see your log here!

[LexAnderson]

Nice to see your log here!

Thanks Les, hopefully I can be consistent with posting.

[cgeorg]

I've been working off and on with hook grip for a while, but my short thumbs make it difficult.

Make sure you chalk the back of your thumbs, and your index and middle fingerpads where they'll be holding the thumb. I have fairly short fingers/thumbs and can still hook on a (29mm?) Texas Power Bar.

[LexAnderson]

I've been working off and on with hook grip for a while, but my short thumbs make it difficult.

Make sure you chalk the back of your thumbs, and your index and middle fingerpads where they'll be holding the thumb. I have fairly short fingers/thumbs and can still hook on a (29mm?) Texas Power Bar.

Yeah, I did that when I started my sets of 225. It helped out a lot!

[LexAnderson]

11/08/2017

BENCH: 185x2x5, 225x2x5, 275x4x2

Had to leave early after bench, little man had a dirty diaper in kid care. Yay parenting.

[LexAnderson]

11/16/2017

BENCH: 275x5, 295x3x2 (slingshot)

Used the Slingshot tonight, been out 10 days with son having croup so I just took it easier on the first night back.

[LexAnderson]

USPA Raleigh Ruckus Meet Recap:
Division: Men's Open
Weight Class: 90kg
Placing: 3rd

Squat: 396.8lb

Bench: 297.6lb

Deadlift: 446.6lb

Overall I was pleased with the meet and how it went. I kind of shortchanged myself and left some weight on the bar in the squat and bench, but its a learning experience. My first squat attempt was sketchy as I rushed myself and got my hips loose as evident in the video linked below. I let it get in my head and kept my next 2 attempts very conservative and ended with a 396.8lb final attempt going 3/3. Bench started out great with a smooth 275lb opener followed by a missed 2nd attempt at 297.6lb. The 2nd attempt I jumped the "START" command, and as evident in the video linked below the left side spotter unexplainably grabs the bar while I was pressing up and that ended my attempt. I again let that get in my head and instead of going higher I stuck with 297.6lb as my final attempt and went 2/3. Deadlifts were the one lift that I wasn't feeling great about, but surprisingly went really well. Opened low with 405lb then went conservative with 429lb as my 2nd attempt, and ended with a meet PR of 446.6lb final attempt going 3/3.

[Manveer]

Congrats, Lex! Plenty in the tank on all the lifts. Your third squat looked like an opener. The spotter grabbing the bar on your second attempt was really weird.

[LexAnderson]

The spotter grabbing the bar on your second attempt was really weird.

We talked to the officials and showed the video that he grabbed the bar for apparently no reason, trying to get to do the attempt over, but bc I jumped the "Start" command I already got red lighted from the beginning so I couldn't do the attempt over.

[mbasic]

Good job on your meet. Makes me want to try one, one day.

The spotter grabbing the bar on your second attempt was really weird.

We talked to the officials and showed the video that he grabbed the bar for apparently no reason, trying to get to do the attempt over, but bc I jumped the "Start" command I already got red lighted from the beginning so I couldn't do the attempt over.

Do the judges make a verbal call "no lift" right as the infraction occurs? that is, right when you started too soon (before the command).

I doubt this was the case, but the lift is essentially over right when you started to soon. . . . right at that point.
I could see BOTH spotters grabbing it right away . . . .to keep you from using up mojo units on a already failed lift.
Saving mojo for the next attempt. . . . doing you a favor.
But I doubt that's what happened.

I'm sure there was some huge adrenaline or WTF! surge when ONE guy grabs ONE side of the bar.
I'm sure it startled you. Might help or hurt going into the next lift.
Now I guess you don't know how the 2nd attempt felt, so now you are guessing at your third (weight selection).

Weird

[LexAnderson]

@mbasic they don't make a verbal call as the infraction occurs, but they all agreed that I was going to be red lighted for jumping the command, so the rest of the lift is pointless.

I didn't get a good feel for the 2nd attempt, which is why I stayed there for my third attempt. In retrospect I knew I could get the weight and should have gone heavier, but it got in my head (my fault) and I just kept the weight the same.

[LexAnderson]

I would like to begin this post with personally thanking @Hanley for his awesome generosity, and for his time in effort in creating a program for me to try out. Currently six months out from my meet on 08/25/2018, so I have a bit of wiggle room to experiment in my programming and I couldn't pass up on his offer to do a program.

As one of the participants (I have taken the name "Participant X") I am set up on a three-day schedule (M-W-F) with each one of the days having a designated focus on hypertrophy, strength, and power, while also focusing on the three compound lifts of the squat, bench, and deadlift.

02/05/2018/Hypertrophy
BENCH: 3x5x225, 4x4x225
CGBP: 8 AMRP @190LBS
SQUAT: 3x5x285, 3x4x285
DEADLIFTS: Could not finish in time.

02/07/2018/Power
BENCH: 1x5x190, 1x4x220, 1x2x255, 1x270, 1x285
SQUAT: 1x5x245, 1x4x285, 1x2x325, 1x345
DEADLIFT: 1x3x270, 2x2x315, 1x2x360, 1x380
BRO BLOCK: Couldn't get to in time.

I think the programming is really good so far, but I feel my biggest issue will be getting to all of the lifts in enough time before child care closes at my gym. If I'm able to get on each lift in order then I can get to everything, but being in a globo gym makes it difficult sometimes.

[Hanley]

my biggest issue will be getting to all of the lifts in enough time before child care closes at my gym. If I'm able to get on each lift in order then I can get to everything, but being in a globo gym makes it difficult sometimes.

We can shift all deads to power day, get rid of squats on power day, and get rid of deads on hypertrophy and strength. That should shorten each session. I kinda wanted to play with this sort of format anyway.

[LexAnderson]

my biggest issue will be getting to all of the lifts in enough time before child care closes at my gym. If I'm able to get on each lift in order then I can get to everything, but being in a globo gym makes it difficult sometimes.

We can shift all deads to power day, get rid of squats on power day, and get rid of deads on hypertrophy and strength. That should shorten each session. I kinda wanted to play with this sort of format anyway.

That should be good I think, because my thoughts were also about fatigue with my legs since I pull sumo, and squatting and pulling 3x a week might wear my legs down a bit.

[LexAnderson]

02/09/2018 (Strength)
BENCH: 245x5x3, 215x3x4
SQUATS: 320x4x3
BENT OVER ROWS: 135x3x5

Felt good tonight, had plenty of food so enegery was good. Trying to stay healthy, wife has flu so staying away from her ass.

[LexAnderson]

02/12/2018 (Hypertrophy)
BENCH: 1x275, 3x5x230, 4x4x230
CGBP: 185x10
SQUAT: 1x345, 3x5x290, 3x4x290

[LexAnderson]

02/14/2018 (Power)
BENCH: 1x3x195, 1x2x225, 1x2x260, 1x275, 1x290, 4x255
DEADS: 1x405, 3x2x360, 3x3x315