TGreggors' Training Log

[TGreggors]

7/24/15-Lower Power
181.4 lbs.

Squats:
135x5
185x5
225x3
275x3
300x5
300x5
300x5
300x5

Leg Press:
5 45's on each side x 5, 5
5 45's & 2 10's on each side x 5, 5

Seated Calf Raises:
1 45 & 25 per side x 10, 10, 10

Leg Extensions:
155 x 10, 10, 10

Leg Curls:
110 x 10, 10, 10

Barbell Glute Bridges:
135 x 10
185 x 10, 10, 10

Kneeling Cable Crunches:
96 x 12, 12, 12, 10, 10

First workout of the program finished! Started light, as Brad instructed, and left about two reps in the tank on all sets. Was such a nice change of pace to actually get some volume in on my back squats, because 5/3/1 just had the one AMRAP top set, and that was it. I can see this particular workout getting pretty brutal once I start going all out. Barbell hip thrusts felt incredibly awkward with so many people around, but I'm definitely going to keep them in and attempt to master them on this program. All in all was very enjoyable. Felt like I was cheating on 5/3/1 almost, since a good majority of my lifting career has been on it, but was definitely a positive experience. Cannot wait to go in for my Push Power session, which is supposed to be on Sunday, but I may end up going in tomorrow since I'm so pumped haha

[TGreggors]

7/25/15-Push Power
178.4 lbs.

Bench Press:
45x5
95x5
135x5
165x3
190x5, 5, 5, 5

Decline Bench Press:
200x5, 5, 5, 5

Cable Flies:
25 lbs. x 10, 10, 10

Standing Overhead Press:
115 x 5
105 x 5, 5, 5

Machine Lateral Raises:
80 x 10
90 x 10, 10

Overhead DB Triceps Presses:
55 x 10
50 x 10, 10

Weighted Dips:
35 x 5, 5, 5, 5

Another easy session, as I was supposed to stay away from failure. Since removing OHP from my program earlier this year, it appears as though I've lost a good bit of strength on these. Put on 135 at the start, and it felt pretty heavy. Would definitely like to get strong on these again. and once again, can't wait to start going hard

[TGreggors]

7/27/15-Pull Power
181.4 lbs.

Deadlift:
135x5
185x5
225x5
275x3
315x3
355x5, 5, 5, 5

Chest Supported T-Bar Rows:
2 45's & 35 x 5
2 45's & 25 x 5, 5, 5

Lat Pulldowns:
156 x 5, 5, 5, 5

Underhand Pull Down:
180 x 5, 5
192 x 5, 5

Cambered Bar Curls:
2 10's/side x 10, 10, 10

DB Hammer Curls:
30's x 10, 10, 10

Kneeling Cable Crunches:
96 x 12, 12, 11, 11, 10

Felt great. Having a hard time choosing loads, because this is the first time I've done these exercises in these rep-ranges, and I'm still staying away from failure. Not sure if my deadlifts were too heavy or not. No matter the load, they're just hard.

[TGreggors]

7/29/15: Lower Hypertrophy
180.4 lbs.

Squats:
45x10
135x5
185x5
225x5
275x12, 12
265x12

Front Squats:
160x12, 12
155x12

DB Split Squats:
40x12, 12
50x12

Leg Extensions:
140x12, 12
135x12

Lying Leg Curls:
90x12, 12, 12

Machine Leg Press Calves:
275x12, 12, 12

Came into this workout thinking that it was going to be really easy, because it just didn't look that bad at all on paper, especially with the decreased loads. I was even questioning in the back of my mind whether or not the volume was enough. But man, was I wrong. The first set of back squats wasn't bad, but, after that, things got really hard really fast. By the time back squats were done, I was already wrecked, but after front squats, I had to go into the restroom and gag a good bit. Pulled myself together after that, and tried some split squats for the first time. Staying stable was difficult during these, but I liked them and will be keeping them. By the end of the workout, my legs were shaking so much just from the sheer volume...it's no wonder that 3DMJ athletes are notorious for having such insane lower body development.

[TGreggors]

7/31/15-Push Hypertrophy
179.4 lbs.

Flat DB Press:
20's x 10
35's x 5
50's x 5
65's x 12
70's x 12, 12

Cable Flies:
22.5 x 12, 12, 12

Seated DB Presses:
40's x 12, 12, 12

Close Grip Bench Press:
150x 11.8
135 x 11.8
130x10

Machine Lateral Raises:
70 x 12, 12, 12

DB Front Raises:
17.5's x 12, 12, 12

Overhead Cable Triceps Extensions:
30 x 12, 12
32.5 x 12

Kneeling Cable Crunches:
96 x 12, 12, 12, 12, 12

Really a humbling workout. Although I didn't feel like the volume was too bad at the end, my such insanely decreased performance on close grip bench begs to differ. Could not believe how much weaker I was on these, as I normally rep 175 pretty easily. Had to do the roll of shame with 150....and then 135. LOL

[red_cat]

That's a nice little leg day up there! I love keeping total sets for a leg day in the 20+ range.

[TGreggors]

That's a nice little leg day up there! I love keeping total sets for a leg day in the 20+ range.

was absolutely killer, man. It's crazy how unconditioned your body can be to those kinds of rep ranges when you train like a powerlifter for long periods of time.

[TGreggors]

8/1/15: Pull Hypertrophy
178.6 lbs. (Due to moving so so so much stuff from moving yesterday, haha)

Chest Supported T-Bar Rows:
25x10
45x10
45& 2 10's x 5
45&35 x 12, 12 ,12

Lat Pulldowns:
120 x 12
132 x 12
120 x 12

Low Cable Rows:
132 x 12, 12
125x12

Chest Supported Machine Row:
180x12
160 x 12, 12

Chinups:
BW x 9, 7
Assisted chinup (40 lbs.) x 10, 10

DB Curls:
22.5 x 12
20 x 12, 12

Pinwheel Curls:
25x 12, 12
27.5 x 9, 3

Exhausting. Never thought that I'd have to use the assisted chin-up machine ever again, but my back was just so fried by that point

[TGreggors]

8/3/15-Lower Power
179.6 lbs.


Squats:
45x10
135x5
185x5
225x3
275x2
310x4, 4, 4, 4

Leg Press:
5 45's & 35 on each side x 4, 4, 4, 4

Seated Calf Raises:
45 & 35 on each side x 8, 8, 8

Leg Extensions:
165 x 8, 8
170 x 8

Lying Leg Curls:
120 x 8
130 x 8, 8

Barbell Glute Bridges:
195 x 8, 8, 8

Kneeling Cable Crunches:
96 x 12, 12, 12, 11, 11


Form on the glute bridges was feeling better this time around

[TGreggors]

8/4/15: Push Power
179.6 lbs.

Bench Press:
45x10
95x5
135x5
150x3
180x2
195x4, 4, 4, 4

Decline Bench Press:
205x4, 4, 4, 4

Cable Flies (different weights than normal since in hometown gym):
60 x 8, 8, 8

Standing Overhead Press:
110x4
115x4, 4, 4

Cable Lateral Raises:
40 x 8
35 x 8
30 x 8

Standing Overhead DB Triceps Press:
55x8, 8
60x8

Weighted Dips:
45 x 4, 4, 4, 4

[TGreggors]

Well, since I'm home at my parents' house for a few weeks now that my summer semester has come to a close, I decided to take some progress pictures in the exact manner that I did in the same spot during my senior year of high school, just to gauge increases in muscle mass. The first pictures were taken on January 30th, 2012, after just about a month of lifting, and the second pictures were taken today, August 4th, 2015. While the camera quality is rather poor, as well as my editing skills, I think that some gains are definitely apparent. From 171 lbs. on the left to 180 on the right. Just cool to compare

[TGreggors]

8/6/15:Pull Power
179.6 lbs.

Deadlift:
135x5
185x5
225x5
275x3
315x2
365 x 4, 4, 4, 4

Chest Supported T-Bar Rows:
3 45's & 25(home gym so weights are different) x 4, 4, 4, 4

Lat Pulldowns:
200 x 4, 4, 4, 4

Underhand Grip Pulldowns:
220 x 4, 4, 4, 4

Cambered Bar Curls:
25 on each side x 8, 8, 8

Hammer Curls:
35 lb. DB's x 8, 8, 8

Kneeling Cable Crunches:
Full Stack + 35 x 14, 12, 12, 12, 12

Was a great session. Deadlifts were easy. I felt like such an ego lifter though....was doing the full stack on underhand pull downs and I felt like people were looking at me like I was being "that guy", lol. Whatever though. Gotta do what the program prescribes.

[JerG]

Hey man. You've got pretty good squats/deads, and more importantly good form on both. Overall it looks like you are increasing your volume, which you really did need to do. Top sets like you were doing are okay but growth comes from volume. For example, if you can do 380 x 6 deadlift as your absolute top set, do 4 more sets of 4 reps after or something similar. Looks like 3dmj has you on better programming now though.

[red_cat]

Jesus! You grew some lats!! Good on ya!

[TGreggors]

Jesus! You grew some lats!! Good on ya!

Appreciate it, man! It's kinda weird to see how little body weight can matter at times...only a difference by nine pounds haha. maybe when my legs start really responding to my new training methods, I'll throw up a leg progress picture.

Hey man. You've got pretty good squats/deads, and more importantly good form on both. Overall it looks like you are increasing your volume, which you really did need to do. Top sets like you were doing are okay but growth comes from volume. For example, if you can do 380 x 6 deadlift as your absolute top set, do 4 more sets of 4 reps after or something similar. Looks like 3dmj has you on better programming now though.

I'm starting to realize that more and more. Especially on lower body movements, where I used to have such little volume on my squats and deads, by just doing one top set. I realized that I was selling myself short by doing so little volume on these movements that give me the most for my effort. Starting to figure out that just absolutely killing myself on one set is inferior in comparison to maybe going a rep or two shy of failure, and instead just racking up volume with a lower weight. Too much emphasis on AMRAP sets left me completely drained and depleted

[TGreggors]

8/8/15-Lower Hypertrophy
179.0 lbs.

Squats:
45x10
135x5
185x5
225x3
270x10
270x10
270x10

Front Squats:
170x10, 10, 10

DB Bulgarian Split Squats:
60 lb. DB x 10, 10, 10

Leg Extensions:
190(different weights bc home gym) x 10
180 x 10, 10

Lying Leg Curls:
100x10, 10, 10

Leg Press Calves:
3 45's & 25/side x 10, 10
4 45's x 10, 10


Really hard once again. I had been anticipating this leg workout for the last couple of days, after how absolutely brutal it was last time around. The goal was to pace myself better at the beginning, because last time I made the mistake of going too hard on the back squats, which caused my performance to definitely suffer on the front squats. So, was a little bit more conservative on the back squats, and I think I made the right decision. Was still obliterated by the end of the session, but I improved the front squat/split squat performance by being a little bit more intelligent about things.

Just one of my squat sets:

Not as exciting as my old top set videos :'(

[TGreggors]

8/10/15: Push Hypertrophy
179.6 lbs.

Flat DB Press:
20's x 10
40's x 5
60's x 5
75's x 10, 10, 10

Cable Flies:
60 x 10, 10, 10

Seated DB Presses:
45's x 10, 10, 10

Close Grip Bench:
140 x 10, 10, 10(idk why so weak/fatigued on these after not doing so much work)

Cable Lateral Raises:
30 x 10, 10, 10

Front DB Raises:
20's x 10
25's x 10, 10

Overhead DB Triceps Presses:
55 x 10, 10, 10

Kneeling Cable Crunches:
Full stack + 35 x 14, 13, 13, 13, 13

Was a good session. Still perplexed as to why my close grip is so much weaker than normal during this hyper session, but it is what it is i suppose. Lifted with an old cross country teammate from high school who was wanting some advice, so it was cool to catch up and lift with him.

[TGreggors]

8/11/15: Pull Hypertrophy(still at home gym)
180.6 lbs.

Chest Supported T-Bar Rows:
25 x 10
45 x 5
2 45's & 25 x 10, 10, 10

Lat Pulldowns:
170 x 10, 10
160 x 10

Low Cable Rows:
140 x 10, 10, 9, 1

HS Machine Row:
45 & 35/side x 10
45 & 30 x 10
45 & 25 x 10

Assisted Chinups:
60 lbs assistance x 10
70 x 9
80 x 11

DB Curls:
25 x 10, 10, 10

Pinwheel Curls:
30 x 10, 9
25 x 11

[IK9]

dang dude.. sick update pics.. nice to see the changes

also.. i applaud you on doing higher rep squats.. 270 x 10 is impressive.. I don't think I could ever do that despite being 140 or 190# lmao

[TGreggors]

dang dude.. sick update pics.. nice to see the changes

also.. i applaud you on doing higher rep squats.. 270 x 10 is impressive.. I don't think I could ever do that despite being 140 or 190# lmao

Thank you. Although it was over such a long period of time, it is encouraging to actually see some changes, especially since I pretty much have weighed the exact same for a year and a half now hahaha.

Definitely a change of pace doing those higher rep squats though. Can't help but think that 5/3/1 is to thank for the increase in strength on that movement

[red_cat]

You're 12 sets in when you get to Close Grip BB and all of those sets are on movements that use your triceps as a secondary group. There's your answer.

[IK9]

You're 12 sets in when you get to Close Grip BB and all of those sets are on movements that use your triceps as a secondary group. There's your answer.

this.

for me.. usually after my 3rd exercise everything goes to chit lmao

[TGreggors]

You're 12 sets in when you get to Close Grip BB and all of those sets are on movements that use your triceps as a secondary group. There's your answer.

I figured that was the reason, but it just seems so strange to me that my triceps are THAT fatigued at that point in the session. I've always thought that my strength held up well, even after doing a lot of work in the past. That appears to not be the case, though. bahaha

this.

for me.. usually after my 3rd exercise everything goes to chit lmao

I've always thought that I wasn't like that, but after seeing my pitiful CGP performance, I guess I'm pretty much the same haha. Not even mentioning having to use ASSISTED chins at the end of my hyper sessions. extremely humbling, lol

[TGreggors]

8/13/15: Lower Power
180.0 lbs.

Squats:
45x10
135x5
185x5
225x3
275x2
320 x 3, 3, 3, 3

Leg Press(different weights than normal because at another gym yet again):
9 45's/side x 3, 3
9 45's & 25/side x 3, 3

Seated Calf Raises:
4 45's x 6, 6, 6

Leg Extensions:
210x6
230x6
220x6

Lying Leg Curls:
150x6
160 x 6, 6

Glute Bridges:
245 x 6, 6, 6

Kneeling Cable Crunches:
100 x 17, 15, 15, 15, 15

Was a great session. I feel like my squats are getting stronger, because, while the squats were definitely challenging, I felt like I wasn't really in danger of failing. Probably an RPE of 9 or so. Leg presses also went well. Since I was in a different gym, I had a little bit of trouble finding weights that I could do for the prescribed reps with the appropriate degree of exertion. Not a big deal though. Shouldn't sweat the stuff that doesn't really matter. Glute bridges are getting way WAY stronger though. Seemingly out of nowhere

[TGreggors]

8/14/15: Push Power
180.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
180 x 3
200 x 3, 3, 3, 3

Decline Bench Press:
210 x 3, 3, 3, 3

Cable Flies:
70 x 6, 6, 6

Overhead Press:
120 x 3
125 x 3, 3, 3

Cable Lateral Raises:
40 x 6, 6, 6

Overhead DB Triceps Press:
70 x 6, 6, 6

DB Weighted Dips:
55 x 3, 3, 3, 3

Really feel like I'm hitting my stride with this program :-)

[happydude101]

Just checking in, my friend.

Sounds like you're really enjoying this new program. How do you feel your body is responding to the change, overall?

[TGreggors]

Just checking in, my friend.

Sounds like you're really enjoying this new program. How do you feel your body is responding to the change, overall?

Thanks for stopping by. But I really thoroughly enjoying it. I'm always one that has a hard time with change once I get into a routine with something, which was the case with 5/3/1, but this program has me seeing lifting from a different light. idk. but as far as actual physique changes, it's still a little early to really tell for me. and I'm not lean enough to truly be able to see the growth occurring. I do think that my delts are responding well, though, as I'm seeing some roundness/fullness in my shoulders that I'm not really used to seeing. Similarly for hamstrings, I think I'm starting to see some growth but not entirely sure.

[TGreggors]

8/17/15: Pull Power
180.0 lbs.

Deadlifts:
135x5
225x5
275x3
315x2
375 x 3, 3, 3, 3

Chest Supported T-Bar Rows:
3 45's x 3, 3, 3, 3

Lat Pulldowns:
192 x 3, 3, 3, 3

Underhand Grip Pulldowns:
216 x 3, 3, 3
228 x 3

Cambered Bar Curls:
35/side x 6, 6, 6

DB Hammer Curls:
40's x 6, 6, 6

Kneeling Cable Crunches:
96 x 12, 12, 11, 11, 11

Solid session. and first one back in my university's gym in Knoxville. Classes start Wednesday, and since most people moved in over the weekend, the gym was PACKED with new/old faces. Kind of cringed coming into this session after seeing such a crowded gym because it was a heavy deadlift day, which meant that I was going to be making a LOT of noise. Which I did. I'm kind of known as the "angriest lifter" here in the bodybuilding club that we started up here at UT, so some of my friends got some chuckles out of me causing such a scene. Anyways though, felt great to be back/have everyone back...Crazy to think that my last round here at school is about to begin.

[TGreggors]

8/19/15: Lower Hypertrophy
178.6 lbs.

Squats:
45x10
135x5
185x5
225x3
285 x 8, 8, 8

Front Squats:
185 x 8, 8
190 x 8

DB Bulgarian Split Squats:
75 x 8
80 x 8, 8

Leg Extensions:
165 x 8, 8, 8

Lying Leg Curls:
130 x 8, 8, 8

Machine Leg Press Calves:
355 x 8, 8, 8

Least Painful hypertrophy leg session yet. Not sure if that's a good or bad thing, haha. My performance was pretty good. Especially on front squats

So I think I may be beginning a diet on Monday. Not sure how lean I'm intending on getting, but definitely going to be expecting at least a somewhat substantial drop in weight. Maybe 10 or 15 pounds. Maybe more. Just depends on how I'm feeling, and whether or not I feel like it's compromising my ability to fulfill my obligations, or my relationships. First time being in a planned deficit in over two years now, so I'm a bit frightened going into this. I've had a history of anorexia when I was younger, and going on prolonged diets tends to bring out those qualities in me again. We'll see what happens. I'll get out when I need to

[TGreggors]

8/21/15: Push Hypertrophy
181.2 lbs.


Flat DB Presses:
20's x 10
35's x 8
55's x 5
80's x 8, 8, 8

Cable Flies:
30 x 8, 8, 8

Seated DB Presses:
50's x 8
55's x 8, 8 (grindy as hell)

Close Grip Bench:
150 x 8, 8, 8

Machine Lateral Raises:
100 x 8, 8, 8

Front DB Raises:
30 x 8
27.5 x 8
25 x 8

Machine Overhead Triceps Extensions:
40 x 8, 8
42.5 x 8

Kneeling Cable Crunches:
96 x 12, 12, 12, 13, 12

Solid Session