TGreggors' Second Training Log

[TGreggors]

10/18/16:
162.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 6, 6

Bench Press:
135 x 5
165 x 3
190 x 6
185 x 5, 1

Incline Bench Press:
150 x 6
145 x 6

Chest Supported Low Rows:
2 45s + 25 x 6, 6

DB Supinating Curls:
50s x 6
45s x 6

Triceps Pushdowns:
80 x 6, 6

Seated Calf Raises: *paused*
4 45s + 20 x 6, 6

Hanging Leg Raises:
BW x 17, 16

Decline DB Situps:
50 x 16, 16

Good work. Back at school. Final session of the intensification week/deload. Feeling rather energized. Ready to start pushing some normal volume next session.

[IK9]

That's a deload?

not for me lmaoooo

[TGreggors]

That's a deload?

not for me lmaoooo

Those last four workouts were, haha. I like to decrease the number of sets while increasing loads/intensity. It actually does a lot for me. I like doing that more than just going in and using light loads while keeping the same number of sets.

[LoganBrown]

Unique way of deloading for sure, may give it a shot sometime. I usually just cut my sets in half and work with 65-70% of my normal working weight. Im not sure how you feel, but I hate that feeling of just breezing through a workout that often comes with a deload. Haha if I'm in the gym I want to feel like I'm accomplishing something. Definitely seems like your style of deloading can achieve that

[TGreggors]

Unique way of deloading for sure, may give it a shot sometime. I usually just cut my sets in half and work with 65-70% of my normal working weight. Im not sure how you feel, but I hate that feeling of just breezing through a workout that often comes with a deload. Haha if I'm in the gym I want to feel like I'm accomplishing something. Definitely seems like your style of deloading can achieve that

We think alike on the subject of deloads lol. Would definitely give it a try! I've experimented with the type of deload that you're talking about and it's just no fun. I like doing it my current way. You get to work with some heavy loads while still recovering. 3DMJ is actually what influenced me to deload in this manner. I notice that my strength is preserved to a much greater extent as well when i deload like this.

[TGreggors]

10/20/16:
162.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 5, 5, 5, 5

PAUSED Bench Press:
135 x 5
155 x 3
180 x 5, 5, 5, 5

Deadlift:
275 x 3
335 x 5
330 x 5, 5
335 x 5

Standing BB Overhead Press: *paused*
100 x 8, 8
95 x 8

Chest Supported Low Rows:
2 45s + 5 x 8, 8, 8

Standing DB Hammer Curls:
40s x 10, 10 *simultaneous*
40s x 10 *alternated*

Standing Overhead Cable Triceps Extensions:
50 x 10, 10, 10

Good session! Progress being made all around. First time trying paused bench in my entire life, I think. and it was hard! Really showcasing how bad my bench is when I add the pause, but it is what it is.

[LoganBrown]

We think alike on the subject of deloads lol. Would definitely give it a try! I've experimented with the type of deload that you're talking about and it's just no fun. I like doing it my current way. You get to work with some heavy loads while still recovering. 3DMJ is actually what influenced me to deload in this manner. I notice that my strength is preserved to a much greater extent as well when i deload like this.

Definitely plan on giving it a shot then! I always seem to be bit weaker for the first couple workouts after my deloads. I hate the idea of deloads in general tbh.. Thats the thing about BBing and just lifting in general though too. To get the farthest you possibly can, you have to know when to go full throttle ahead, but also when to pump the brakes and let your body recover. The latter usually being my biggest challenge lol

[TGreggors]

Definitely plan on giving it a shot then! I always seem to be bit weaker for the first couple workouts after my deloads. I hate the idea of deloads in general tbh.. Thats the thing about BBing and just lifting in general though too. To get the farthest you possibly can, you have to know when to go full throttle ahead, but also when to pump the brakes and let your body recover. The latter usually being my biggest challenge lol

absolutely agree with that last concept. You have to let the fatigue dissipate every once in awhile...it adds up. i really do feel that it allows one's performance to reach new heights.

[TGreggors]

10/22/16:
162.0 lbs.

Squats:
135 x 5
225 x 5
275 x 3
300 x 8, 8, 8

Bench Press: *Paused*
135 x 5
145 x 5
165 x 8, 8
160 x 8

Chest Supported High Rows:
45 + 37.5 x 8, 9
45+ 42.5 x 8

Lat Pulldowns: *pistol grip*
145 x 12, 12, 12

Underhand Grip Pulldowns:
140 x 12, 12, 12

Standing Calf Raises:
255 x 15, 15, 15

Cable Triceps Pushdowns:
60 x 14, 13
55 x 15

Hanging Leg Raises:
BW x 17, 16

Decline DB Situps:
50 x 15, 15

Good session. I feel like the 3x8 with 300 was a bit of a landmark. And paused benching is so hard, lol. Tried using pistol grp on the pulldowns in order to emphasize my back more, and i'm not really too sure of what i think of it. Will be giving it a try again tomorrow on the neutral grip pulldowns.

[TGreggors]

10/23/16:
162.2 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
320 x 8, 8, 8

Standing Overhead DB Presses:
20s x 10
40s x 13, 13, 13

Leg Press:
3 45s/side x 5
5 45s + 20/side x 12, 12, 12

Chest Supported High Rows:
45 + 17.5 x 14, 14, 13, 1

Neutral Grip Pulldowns: *pistol grip*
120 x 14, 14, 14

Seated Preacher Curls:
15/side x 15, 13 (second set with a thicker, heavier bar)
12.5/side x 14

Nunez DB Skullcrushers:
15s x 16, 17, 17

Seated Leg Curls:
130 x 14, 14

Good. Happy with the deads. Not 100% sure if the drop in volume from the pistol grip pulldowns is worth it, but we'll see. Feels awkward but I do believe that I feel the desired muscles being worked more heavily.

Last working set of deads:

[TGreggors]

Off day from training today, but just got my weekly average for the week, which was 161.97 lbs. I have slowed things down considerably in the last month. Current intake is 2500 calories/day, and may be bumping to 2600 or so for a little bit just to see where the bodyweight goes. Actually surprised that the BW hasn't risen any more than it has on my current intake, as I was seeing 164s on the scale when I was eating 2500 in September. Odd stuff.




Also, planning on getting a consultation with a coach once again after December. I haven't been able to geek out with this stuff internally as much as I'd like to here recently, so I think it would be a good idea to get someone to look at my whole setup. May stick with 3DMJ but not completely sure. Other coaching options are seeming enticing as well.

[TGreggors]

10/25/16:
162.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 6, 6, 6, 6

Bench Press: *paused*
135 x 5
155 x 5
175 x 6, 6, 6, 6

Incline Bench Press:
130 x 8, 8, 8

Chest Supported High Rows:
2 45s + 5 x 8, 8, 8

Supinating DB Curls:
35s x 13, 13, 12

Triceps Pushdowns:
65 x 12, 12, 12

Seated Calf Raises: *paused*
3 45s + 20 x 13, 13, 12

Hanging Leg Raises:
BW x 17, 17

Decline DB Situps:
50 x 16, 15

Strength on squats is going up crazy fast. This was a good day. Went in immediately after annihilating my 5th exam of the semester and hit solid numbers.

[LoganBrown]

The human body works in weird ways brah. We can get as sciency and as specific as we want but sometimes it just seems to react abnormally. That's part of the fun in this sport.

But anyways, damnnnn dude the deads are looking solid as hell. 320x8 is super impressive. Hell Im just doing 320x5 on rack pulls and that's only half of a deadlift. Good stuff for sure.

If you can afford it I'd definitely say get with a coach, it takes so much of the guesswork out of the situation and it's always nice to have an outside eye watching your progress. Oftentimes we're too hard on ourselves about things and freak out over the smallest things... Me for example I'll look kinda watery at points and freak out but then I'll take a picture and see no visible change at all. The mental relief from having a coach can be a huge factor.

[TGreggors]

10/26/16:
160.2 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
330 x 4, 4, 4, 4

Bench Press: *paused*
135 x 5
165 x 3
190 x 4, 3
180 x 5
185 x 4

Deadlift:
275 x 3
325 x 1
345 x 4, 4, 4, 4

Standing BB Overhead Press: *paused*
115 x 6, 6
110 x 6

Chest Supported Low Rows:
2 45s + 20 x 6, 6, 6

DB Hammer Curls:
45s x 8 *simultaneous*
45s x 8, 8 *alternated*

Standing Overhead Cable Triceps Extensions:
55 x 8, 8, 8

GOOD STUFF. Tried a different setup/foot positioning on the bench press for my set of 3 with 190, so not sure if i would have hit the rep target if i would have just benched with my normal setup. Will be back in on Saturday morning.

[TGreggors]

The human body works in weird ways brah. We can get as sciency and as specific as we want but sometimes it just seems to react abnormally. That's part of the fun in this sport.

But anyways, damnnnn dude the deads are looking solid as hell. 320x8 is super impressive. Hell Im just doing 320x5 on rack pulls and that's only half of a deadlift. Good stuff for sure.

If you can afford it I'd definitely say get with a coach, it takes so much of the guesswork out of the situation and it's always nice to have an outside eye watching your progress. Oftentimes we're too hard on ourselves about things and freak out over the smallest things... Me for example I'll look kinda watery at points and freak out but then I'll take a picture and see no visible change at all. The mental relief from having a coach can be a huge factor.

WOAH LOL you posted this at the exact same time i posted my most recent workout. What a coincidence. But i've also been deadlifting twice per week since June now. Once you get the motor pattern ingrained, I'm sure your numbers will start skyrocketing. Your presses have me beat by a pretty good margin too....AND you're just coming out of a cut. I think you're absolutely right about the coach thing, though. I think i'm going to at least get a consultation like once every six months from this point onward. Might as well. The costs really aren't THAT much. Especially for how important training is to me. dude i know what you mean about the "watery" freakout, too. I remember being like two weeks out in May and flipping **** because I thought I looked like I was still holding so much fat after my refeed. Unbelievable what the mind can do.

But I'm not complaining about the abnormally acting metabolism by any means, haha. Loving eating the 2600/day right now. Sweet, sweet carbs.

Really is cool to think about what could be the mechanism behind what goes on with these bizarre changes in response to caloric intake. so many different variables at play that would probably sound super bro to type out. It's all just a science experiment.

Man, if we ever by some chance cross paths in Knoxville, I have a feeling that we could talk about this stuff all day long lol

[LoganBrown]

WOAH LOL you posted this at the exact same time i posted my most recent workout. What a coincidence. But i've also been deadlifting twice per week since June now. Once you get the motor pattern ingrained, I'm sure your numbers will start skyrocketing. Your presses have me beat by a pretty good margin too....AND you're just coming out of a cut. I think you're absolutely right about the coach thing, though. I think i'm going to at least get a consultation like once every six months from this point onward. Might as well. The costs really aren't THAT much. Especially for how important training is to me. dude i know what you mean about the "watery" freakout, too. I remember being like two weeks out in May and flipping **** because I thought I looked like I was still holding so much fat after my refeed. Unbelievable what the mind can do.

But I'm not complaining about the abnormally acting metabolism by any means, haha. Loving eating the 2600/day right now. Sweet, sweet carbs.

Really is cool to think about what could be the mechanism behind what goes on with these bizarre changes in response to caloric intake. so many different variables at play that would probably sound super bro to type out. It's all just a science experiment.

Man, if we ever by some chance cross paths in Knoxville, I have a feeling that we could talk about this stuff all day long lol

Haha for real dude, it's awesome knowing there's others out there who I can totally geek out to about this stuff. Your typical gym bro is usually focused on more bro sciency type stuff (not that that's a bad thing at all, hell I've gotten more "bro" here lately with my nutrient timing and routine but that's purely for the mental aspect) but no one really talks too much about the science side of it all. Like periodization, metabolic adaptation, differences/similarities between strength/hypertrophy, getting contest shredded, etc etc, I could rattle off plenty others tbh. Speaking of that though, I actually talked to a guy in the gym today for a good 30 minutes about natural BB and it felt good to just talk about that side of things. The general gym population is gonna get weirded out by talking about shredded glutes and all the stuff in this game that just seems so normal to us. This guy and I hit it off like nothing and we're both planning on making a road trip on November 5th to watch an NANBF Super PQ. Crazy how tight knit our little community really is. That's probably my favorite thing about this niche sport, the comraderie among the athletes.

I usually swing by Knoxville a couple times per year though brah, next trip being over Christmas/New Years. Idk if you've got a Golds membership or not but if you do and we're both in Knoxville at the time, we'll have to get a session or 2 in!

[TGreggors]

Haha for real dude, it's awesome knowing there's others out there who I can totally geek out to about this stuff. Your typical gym bro is usually focused on more bro sciency type stuff (not that that's a bad thing at all, hell I've gotten more "bro" here lately with my nutrient timing and routine but that's purely for the mental aspect) but no one really talks too much about the science side of it all. Like periodization, metabolic adaptation, differences/similarities between strength/hypertrophy, getting contest shredded, etc etc, I could rattle off plenty others tbh. Speaking of that though, I actually talked to a guy in the gym today for a good 30 minutes about natural BB and it felt good to just talk about that side of things. The general gym population is gonna get weirded out by talking about shredded glutes and all the stuff in this game that just seems so normal to us. This guy and I hit it off like nothing and we're both planning on making a road trip on November 5th to watch an NANBF Super PQ. Crazy how tight knit our little community really is. That's probably my favorite thing about this niche sport, the comraderie among the athletes.

I usually swing by Knoxville a couple times per year though brah, next trip being over Christmas/New Years. Idk if you've got a Golds membership or not but if you do and we're both in Knoxville at the time, we'll have to get a session or 2 in!

And the motive behind their training typically is just to look good for the ladies. not hating on that, because that's where i honestly started as well, but it just goes so much deeper than that for me now. Training gives me so much stability in my life. The one time when i can just disconnect and think only about the sets and reps. but that list really does go on and on. Not sure if you've given the strength/nutrition pyramid books by eric helms a read, but they are a goldmine for this sort of stuff.

finding a person like that in real life is like finding a unicorn, though. ahaha. i'm an oddball when it comes to this stuff in my immediate friend group. yeah, i have guys who lift who i hang out with. But they're just not into it like i am. aaaaaaah, that's so cool, though. So you just met him at the gym and now you're road tripping?

Could very well be there, dude. A whole lot of my friends still are there and that is where i went like two weeks ago for a wedding. I don't have a membership, but I always got free passes pretty easily during undergrad when i trained there for a change in scenery. If the stars align, it could happen

[TGreggors]

10/29/16:
164.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 7, 7
315 x 7

Bench Press: *paused*
135 x 5
155 x 5
175 x 7, 7, 7

Chest Supported High Rows:
2 45s + 10 x 7, 7, 7

Lat Pulldowns:
185 x 10, 10
180 x 10

Underhand Grip Pulldowns:
175 x 10, 10, 10

Standing Calf Raises: *paused*
295 x 7, 7, 7

Triceps Pushdowns:
65 x 12, 12, 12

Hanging Leg Raises:
BW x 17, 17

Decline DB Situps:
50 x 16, 14

Was happy with this. Squats AND bench went well. Doing better with the paused pressing than I expected I would. And I could be wrong, but the paused pressing may be better for my bodybuilding as well. I feel the pecs working more than I usually do. Does make sense intuitively, I must say.

Set with 315 on squats:


Last set on bench:

[LoganBrown]

And the motive behind their training typically is just to look good for the ladies. not hating on that, because that's where i honestly started as well, but it just goes so much deeper than that for me now. Training gives me so much stability in my life. The one time when i can just disconnect and think only about the sets and reps. but that list really does go on and on. Not sure if you've given the strength/nutrition pyramid books by eric helms a read, but they are a goldmine for this sort of stuff.

finding a person like that in real life is like finding a unicorn, though. ahaha. i'm an oddball when it comes to this stuff in my immediate friend group. yeah, i have guys who lift who i hang out with. But they're just not into it like i am. aaaaaaah, that's so cool, though. So you just met him at the gym and now you're road tripping?

Could very well be there, dude. A whole lot of my friends still are there and that is where i went like two weeks ago for a wedding. I don't have a membership, but I always got free passes pretty easily during undergrad when i trained there for a change in scenery. If the stars align, it could happen

Haha for sure dude, I've really only known one other NANBF competitor since I started working out in this gym in 2011.. And he's one of my best friends from high school who pretty much has been with me on every step of this journey so far. He started skinny, I started skinny fat, and we both decided we were both gonna be competitors one day. Other than that, meeting someone who competes is rare enough, but finding an NANBF/OCB or any natty org competitor? Chances are I'd have better luck picking up a turd by its clean end... But somehow I got to talking to this guy (which is also rare because I'm usually pretty reserved in the gym. I go in, get my sh!t done, leave) and we got off onto that topic and he's even hoping to do the same block of shows I'm doing in 2018. Crazy stuff for sure. But yeah him, 2 friends of mine, and myself are all heading out to watch this show next weekend. Super stoked for that.

Hopefully though dude! I know we have pretty different training styles right now, but hell it'd be nice to just have someone to work out with while I'm there. We'll see how things go.

I've said it time and time again brah.. Your squat strength is something I'm jealous of. 315x7 at a body weight is a pretty advanced number. I'm curious to see what your best meet lift will be. Any ideas what you're gonna be gunning for yet? Anything upwards of 400?

[TGreggors]

Haha for sure dude, I've really only known one other NANBF competitor since I started working out in this gym in 2011.. And he's one of my best friends from high school who pretty much has been with me on every step of this journey so far. He started skinny, I started skinny fat, and we both decided we were both gonna be competitors one day. Other than that, meeting someone who competes is rare enough, but finding an NANBF/OCB or any natty org competitor? Chances are I'd have better luck picking up a turd by its clean end... But somehow I got to talking to this guy (which is also rare because I'm usually pretty reserved in the gym. I go in, get my sh!t done, leave) and we got off onto that topic and he's even hoping to do the same block of shows I'm doing in 2018. Crazy stuff for sure. But yeah him, 2 friends of mine, and myself are all heading out to watch this show next weekend. Super stoked for that.

Hopefully though dude! I know we have pretty different training styles right now, but hell it'd be nice to just have someone to work out with while I'm there. We'll see how things go.
I've said it time and time again brah.. Your squat strength is something I'm jealous of. 315x7 at a body weight is a pretty advanced number. I'm curious to see what your best meet lift will be. Any ideas what you're gonna be gunning for yet? Anything upwards of 400?

maaaaaaaan. jelly that you have a close friend who plans to compete/trains super seriously. and yeah, we really are training quite differently, and i like to get in and get my work done as well, so a post-workout meal would probably be ideal if it were to happen so we could talk a bit lol would be pretty cool.

But thanks though, dude. I am really getting excited as I look forward into my off season. Idk how high I can get my squat to go, but I can't wait to find out.

But I was actually thinking about my attempt selection this morning. Not completely sure where my attempts will be since I still have almost a month and a half of training left and the numbers are going up pretty fast, but I think I may try a 395-405 squat on my third attempt. For the deadlift, I'm thinking I'm going to be a bit ballsy and shoot for a 430 pull if everything goes well. That would make me a class I deadlifter for the 165 class going by USAPL standards, so I'd be pretty pumped about that

[TGreggors]

10/30/16:
163.2 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 1
345 x 6, 6
335 x 6

Standing DB Overhead Press:
20s x 10
50s x 10, 10, 10

Leg Press:
3 45s/side x 6
5 45s + 40/side x 10, 10, 10

Chest Supported High Rows:
45 + 30 x 12, 12, 12

Neutral Grip Pulldowns:
155 x 12, 11
145 x 13

Seated Preacher Curls:
17.5/side x 12, 12
15/side x 12

Nunez DB Skullcrushers:
20s x 13, 13, 13

Seated Leg Curls:
145 x 12, 12

Good session, but it definitely beat me up. Constantly striving for progressive overload made the RPEs pretty high. Day off tomorrow and then back at it on Tuesday.

[TGreggors]

11/1/16:
163.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 4
320 x 6
325 x 5
320 x 5

Bench Press: *paused*
135 x 5
165 x 3
185 x 5, 5, 5
180 x 5

Incline Bench Press:
135 x 7, 7, 8

Chest Supported Low Rows:
2 45s + 25 x 6, 6, 5.9

Supinating DB Curls:
40s x 11, 10, 10

Cable Triceps Pushdowns:
70 x 12, 11, 11

Seated Calf Raises:
3 45s + 35 x 10, 10, 10

Hanging Leg Raises:
BW x 17, 17

Decline DB Situps:
50 x 16, 16

Paused bench is making some progress! Playing around a bit with my grip width and foot positioning. Tomorrow is going to be the start of a heavy week. Heavy triples on the squat, bench and deadlift incoming

[TGreggors]

11/2/16:
164.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
315 x 1
345 x 3, 3, 3, 3

Bench Press: *paused*
135 x 5
165 x 5
195 x 3, 3, 3
200 x 3

Deadlift:
275 x 3
315 x 1
365 x 3, 3, 3 (lady got pissed about me making noise so had to slow the descent on the last set)
355 x 3

Standing Overhead Press: *paused*
125 x 4, 4
120 x 4

Chest Supported Low Rows:
2 45s + 35 x 4, 4, 4

DB Hammer Curls:
50s x 6 *simultaneous*
50s x 6, 6 *alternated*

Standing Cable Overhead Triceps Extensions:
60 x 6, 6, 6

So amped about the squats and deadlifts! The bench....meh. I just want to improve it. May talk about the possibility of a 4x/week benching program with a coach and whether or not that's a good idea.

Last set of squats:

[TGreggors]

11/5/16:
165.0 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 6, 6
320 x 6

Bench Press: *paused*
135 x 5
165 x 5
185 x 6, 6, 5.5, 1

Chest Supported High Rows:
2 45s + 20 x 6
2 45s + 22.5 x 6, 6

Lat Pulldowns:
210 x 8
205 x 8, 7.9

Underhand Grip Pulldowns:
190 x 8, 9, 8

Standing Calf Raises: *paused*
315 x 12
335 x 10, 10

Cable Triceps Pushdowns:
70 x 11, 11, 11

Hanging Leg Raises:
BW x 17, 14.5 (tried to really slow the negative on these)

Decline DB Situps:
50 x 16, 15

Pretty solid session. BW jumped up rather quickly on the 2600 out of nowhere with still 5 weeks left to go until the meet, but i am not worried. Going to be implementing some light cardio/decrease food a tad until things subside.

So have been thinking more and more about what I'm doing post-meet. And i am for sure getting a consultation with a coach. Really gunning hard for a spot with Jeff Nippard at the moment. Going to try to focus on more volume while still keeping the powerlifts in place. Worrying about volume on my chest at the moment...and a tad on delts. Although my delt development seems to be coming along nicely so far, can't help but be just a tad worried about the lack of lateral raises in the program for the time being.

[TGreggors]

11/6/16:
163.8 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
315 x 1
365 x 4, 4
355 x 4

Standing DB Overhead Presses:
20s x 10
55s x 8, 8, 9

Leg Press:
3 45s/side x 6
6 45s + 20/side x 8, 8, 8

Chest Supported High Rows:
45 + 42.5 x 10, 10, 10

Neutral Grip Pulldowns:
165 x 10, 10, 10

Seated Preacher Curls:
20/side x 10, 10, 10

Nunez DB Skullcrushers:
25s x 11, 11, 11

Seated Leg Curls:
155 x 10, 10

Good session. Just signed up for a consultation with Jeff Nippard! Can't wait to get the post-meet programming set up

[TGreggors]

11/8/16:
162.8 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
335 x 4, 4, 4, 4

Bench Press: *paused*
135 x 5
165 x 5
190 x 4, 4, 4, 4

Incline Bench Press:
145 x 6, 6
140 x 6

Chest Supported Low Rows:
2 45s + 35 x 4, 4, 4

Supinating DB Curls:
45s x 8, 8, 8

Cable Triceps Pushdowns: *now with the rope attachment!*
55 x 8, 8, 8

Seated Calf Raises: *paused*
4 45s + 7.5 x 8, 8, 8

Hanging Leg Raises:
BW x 18, 17

Decline DB Situps:
55 x 16, 16

Good session! Form on the paused bench was feeling smooooooooth.

Second working set of bench:

[TGreggors]

11/9/16:
163.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
325 x 5, 5, 5, 5

Bench Press: *paused*
135 x 5
165 x 5
185 x 5
180 x 5, 5, 5

Deadlift:
275 x 3
335 x 5, 5, 5 *all with mixed grip. no straps*
335 x 5 *with versa gripps*

Standing BB Overhead Press: *paused*
100 x 8, 8, 6, 2

Chest Supported Low Rows:
2 45s + 10 x 8, 8, 8

DB Hammer Curls: *simultaneous*
40s x 10, 10, 10

Standing Overhead Cable Triceps Extensions:
50 x 10, 10, 9, 1

Pretty good. Ripped my hand all to hell deadlifting without my versas so i put them on for my last set. Happy that I could hold onto the bar without any formal grip training/never pulling without versa gripps

[TGreggors]

10/12/16:
162.6 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
310 x 8, 8, 8

Bench Press: *paused*
135 x 5
155 x 5
165 x 8, 8, 8

Chest Supported High Rows:
45 + 42.5 x 8, 8, 9

Pullups:
BW x 10
30 assist x 11
60 assist x 15

Chinups:
BW x 8
60 assist x 14, 14

Standing Calf Raises: *paused*
275 x 14, 14, 14

Standing Cable Triceps Pushdowns: *w/ rope*
40 x 14, 12
30 x 16

Hanging Leg Raises:
BW x 17, 15

Decline DB Situps:
55 x 17, 16

Excellent.

[TGreggors]

11/13/16:
162.0 lbs.

Deadlifts:
135 x 5
225 x 5
275 x 3
325 x 8, 8, 8

Standing DB Overhead Press:
20s x 10
45s x 12, 9
35s x 13, 2

Leg Press:
3 45s/side x 6
5 45s + 30/side x 12, 12, 12

HS High Rows:
45 + 25/side x 13
45 + 15/side x 15, 12, 2

Neutral Grip Pullups:
BW x 9
46 assist x 16
59 assist x 18

EZ Bar Preacher Curls:
15/side x 14, 14, 14

Nunez DB Skullcrushers:
15s x 17, 17, 17

Seated Leg Curls:
145 x 15, 14

Really good session. Went to the most hardcore gym in Memphis today. They had a strongman area/monolifts/atlas stones and stuff. Also had a huge scoreboard on the wall with the best squats/benches/deadlifts for different bodyweights. tons of bb/powerlifting trophies everywhere...blasted Iron Maiden like the entire time. Motivational, to say the least.

Last set on deads:

[TGreggors]

11/15/16:
162.4 lbs.

Squats:
45 x 10
135 x 5
225 x 5
275 x 3
320 x 6, 6, 6, 6

Paused Bench Press:
135 x 5
165 x 3
180 x 6
175 x 6, 6, 6

Incline Bench Press:
130 x 8, 8, 9

Chest Supported Low Rows:
2 45s + 10 x 8, 9, 8

DB Supinating Curls:
35s x 13, 13, 13

Triceps Pressdowns w/ rope:
45 x 12
40 x 12, 12

Seated Calf Raises: *paused*
3 45s + 25 x 12, 12, 12

Hanging Leg Raises:
BW x 18, 16

Decline DB Situps:
55 x 18
65 x 16

Not bad. Planning on being back in tomorrow.