Great video man. This is something I’ve been putting off for too long.
I’ve definitely been sinking my thumb as far in as possible thinking that was the ‘right’ way, and it didn’t seem worth it to dislocate a thumb (since I have no aspirations to powerlift). I’ll likely give this technique a shot over a few weeks and see if I can nail it down.
Most people teaching and learning hook grip are Olympic lifters and that is correct for them, so you did your research just not a lot of info for powerlifting hook grip yet. And thank you, I am glad you liked it!!
AFTERNOONER REHAB
Bike 10 minutes
Mini Step Ups 5*15
Bar Curls
Reverse Grip EZ Curls
Skip Stretching and Abs
The only issue I have with doing the Bike for rehab is that people will think I am doing cardio.
Skipped a bunch of stuff because meh. The important part is my knee. Pretty much everything boils down to that and no amount of stretching is really going to help.
My wife must have made this meme…
annnd I have my post comp plan locked in, going to post it to see how many times I change it before then (9 days out).
NO GOALs
NO DATEs (except wifey’s bday)
(dates lead to goals, goals rush recovery)
First: as many weeks as needed of:
After the knee feels good enough to go I am just going to start knocking off as many 5-3-1 Blocks as I can until I stall. Then evaluate.
Pretty standard Lower - Pull - Push split.
For a giggle my opening 5-3-1 numbers…
Squat and Dead 5-3-1: 225-275-315
Bench 5-3-1: 275-295-315
Haha, I saw that meme last night and almost posted it to YOUR log. I guess it would have been well received.
Meme’s are always well received 
AM Bench
Bench Press 3-2-1s @
135-225-275-315-345
3*1@365
Board Press 6-5@295
Stretch and Rehab Stuff
Moved pretty well. Last workout we filmed from a different angle and I saw that I had always been trying to touch too low on my chest thinking that touching higher was elbows flaring. The truth is that when I was touching lower that was improper forearm angle. When ever it got super heavy this was always corrected naturally but I still consciously attempted the wrong way. Not anymore.
I also dropped the hard arch. I did not get much more arch out of it, I think it caused me to lift my butt and feet and I know it caused pain discomfort and aggravations. No more pushing the hard arch, just focus on being tight.
I might have found a work around for my knee. I tried out Luis Quadzilla’s knee wraps and did a few body weight squats and could not feel a thing. Luis PR-ERDAY has a pair he will let me borrow. I dont want to get too excited but this could get me through the comp and possibly rehab. Luis PR actually suggested knee wraps a while ago but I was/am afraid to get dependent on them like I did the Belt. I also feel like this is putting a band aid on a broken leg.
LOL SO wrong!
I just tried the Honey Maid S’mores cereal recently. I forgot how good Golden Grahams are!
Yes, I usually buy Sirloin steaks: very lean and very inexpensive. But, still very tender if cooked properly. For a little variety, try a liberal coating of Montreal Steak Seasoning. SO good!
Why not try sleeves?
My favorite cereal is chocolate Marshmallow Mateys made by Malt-o-meal. It’s basically Cocoa Puffs with the marshmallows from Lucky Charms. 
Hahaha you are awesome, I spent the afternoon reading about wraps and sleeves for knee pain and the general consensus was that wraps will be more likely to cover up issues and sleeves are better for preventing them. Long story short I am going to try Sleeves. Any recommendations? I was thinking SBD or Rehband but I am not sure what I have readily available.
Oh man!!! I only got to have those once or twice. They have graham bars now too!!!
MInd. Blown.
PM REHAB and Biceps
Bike/Spinning like 10 minutes
Bar Curl
Cable Preacher Machine
Pretty sick bicep pump to the point of painful reps. Quads almost cramped from spinning. Going to up that Salt-Lite intake and take tomorrow off from the Bikes/Step Ups because hopefully Saturday I will be testing Squats a bit.
I’d go Eleiko. They’re the best I’ve used. SBD I’m pretty sure (Titan too) are designed to give a degree of carryover, while Eleiko and Rehband aren’t. Otherwise the Elite FTS ones would probably be good, although again not the stiffer ones.
You guys will never guess what movie I finally got around to watching…and loving.
Work is starting back up right about now. I am catching up on my paper work and trying to figure out what my plans were for this season. I haven’t thought about this shit in 4+ Months. Pretty happy I took some notes.
I am hoping to spend more time watching Football this season and enjoying the drinks that go with it. 
The real problem is finding an adequate day drinking partner…LOL but I know I have a couple bad workouts or wake up pudgy and that will stop.
AM Pull Rehab Stuff
Fan Bike 5 minutes
Stretching
Bent Over Barbell Rows
Pullups
Bent Over Dumbell Rows
PG Bar Curl
Alt Dum Curl
Stuff went well, nice light easy workout.
Looking around the “box” I realized I will need to add in a bunch more fun stuff now that I am not limited by Planet Fitness Daycare equipment. Mainly Sleds, Power Cleans/Snatches and banded Squats. I am adding Rack Mobility to my rehab. I would also like to front squat.
That is a good idea 
I haven’t heard from any of my bookies since Tuesday after the Super Bowl.
Now, since Thursday, they’re all calling, “Just to say Hi.”? Yeah, sure.
One of my gym buddies is an older European dude. Today we exchanged our pleasantries while he was in the buff and applying lotion to every conceivable area of intimacy. Thanks to that and Sofi’s sickness, that is the sexiest thing I have seen in 16 days FML hahahaha old dudes.
Diet: It has been hit or miss. The scale is not moving but I have a good day and a bad day in relation to physique I am pretty sure has to do with trying to use Nolvadex on cycle (this was what I thought to be terrible advice given to a friend that I decided to test…and confirm terrible advice).
Speaking of that I switched out the Masteron for Tren 200mg E3D (~466mg/week). A tren test cycle is high on my todo list and Mast is something I should save for later in the cut.
About Masteron, supposedly it has some anti-estrogen properties. OK, but when ever I use more than about 500mg a week I get bacne. Bacne is my most consistent (and early) marker for high estrogen. Also an AI clears up the bacne in both instances.
Pause 2*2@230
Wrap Up
2@230
1s @
320-410-430-
450-470-490-
510
Deads
3s @ 140-230-320
For Deads my knee was a bit annoyed and I just didnt have the will today, probably because this was the first day I have had more than 405 on my back in who knows how long.
I tried squatting without wraps but it hurt so I wrapped and it was fixed/hidden.
I definitely felt my knee in the wraps but it was not painful. More like a painless click. The 510 was kind of the last straw and left a minor pain in my knee but it has already gone away (since walking home…but stairs are a bit tricky).
Wraps were a pretty easy adjustment for me, probably because I prefer to squat more upright and upright I was. My back was straight and depth was great. 490 and 510 felt heavy on my back but moved quite well.
Monday I am buying sleeves. Hopefully sleeves do similar with out me having to worry about trying to wrap both legs the same.
AH shit forgot I had some serious hip shift on 2 of the squats pushing to my left side, probably a combination of a weak right quad, weird wraps and a sub conscious attempt to avoid knee pain.
I highly recommend the rehband sleeves. I’ve had multiple surgeries on both knees, and the rehbands really help. They seem to keep my knees “fluid” and tracking the right way.
The Eleiko may be great too; I just don’t have any experience with them.
AFTERNOON REHAB
Spinning
MIni Step Ups
Ate a big pile of fatty beef and was feeling fat and had to pick up labs for Sofi so hit the gym right next door to get some extra rehab in.
We have been getting labs done and talking to a team of doctors for Sofi. She didn’t even get to start her diet. Not even kind of surprising though for all 3 conditions that she might have her diet is pretty much the same as what we put her on. They were even stricter though, this house about to get lean AF.
She will be better soon. She has to be.
Tommy kono bands are the most amazing knee sleeves ive worn. Not as stiff as SBDs but they hug the knee like nothing else. Illegal to wear in most comps though but great for training
Solid squatting mate!
