Terrible news. My gym had a fire and the heavy lifting room (3 squat racks, special bars, and tons of floor space) got damaged to the point where I won't have access to it for at least a month. Another room, which received no damage, has a bench and a terrible squat rack. The pins on the squat rack are fixed, causing me to have to unrack a couple inches higher than normal. Also the safety bars are fixed and are right around parallel for me. So anything too deep and I hit the safety bars and lose my balance. The gym is also only down to 3 barbells - 2 good ones and one with no knurling. At least there is some floor space to deadlift.

Right now I'm not sure what to do but I may need to look for a new gym. Unfortunately there's not many gyms up to my standards that are T-accessible where I live in Boston.

I'll probably try to finish off this cycle using the ****ty equipment and then re-evaluate. Hell, I may even switch to a bodybuilding routine for a month or two. But I can't continue doing this for too long. It's not safe.

I was pissed and started my workout by benching just to do something. It wasn't until the weight got heavy that I started to focus and decided to put a real session in.

2017-06-20
Comp Bench
2x215 @7
2x225 @7
2x235 @8
2x245 @9
2x235 @9

Squat /w Belt
2x365 @7
2x405 @8
2x430 @9
2x405 @9

WG Bench
8x185 @7
8x195 @8.5
8x200 @9
8x190 @9


I actually put up pretty solid numbers today. The bar I benched with had no knurling or visible rings, and I already described the issues with the squat rack up above.

Some of my squats were terrible with too much forward lean going on.

I feel like my disappointment and lackadaisical attitude today actually helped me. I just worked quick, didn't think too much, and got **** done.

2017-06-21
Deadlift /w Belt
2x405 @7.5
2x435 @9
2x410 @9

5ct Pause Bench
4x185 @7
4x195 @7.5
4x205 @9
4x195 @9


Too many people contending for the single squat rack so I skipped front squats.


Deadlifts were terrible today. I've pulled 5x425 and 3x450 recently, so 2x435 is pathetic. That being said, this was a fasted morning workout and I had finished heavy squats just 12 hours before. Also I'm using ****tier equipment and deadlifting off of an uneven floor (I can't get the bar to sit straight by itself). All things considered I'm not too worried. My gym situation is going to keep me from hitting PRs anyway.


I spent a full hour foam rolling my legs yesterday. I'm still having some issues with my left leg - my muscles are super tight around the knee and my IT band has been spazzing a bit. The foam rolling felt great.

2017-06-23
3ct Pause Squat
4x275 @6
4x305 @7
4x345 @9
4x325 @9

OHP
5x135 @7
5x145 @9
5x140 @8
4x140 @10 =\

Incline
5x135 @5.5
5x145 @7
5x155 @8
5x145 @7.5
5x145 @8


I absolutely smoked my pause squats. Not sure what the hell is going on. My 2 squat sessions since I switched to the ****ty rack have been better than normal. I have been using a 45lb powerlifting bar which is thicker than the 44lb olympic lifting bar I usually use. I doubt that would contribute this much to my numbers though.

My right elbow is having problems again. It's a bit sore on the outside, right where the tricep meets the elbow. I've also experienced one or two nerve "shockwaves" around the elbow when doing presses.

Sick squats, good lord

Thanks Monte. It's my best lift by far.

I came up with a perhaps ridiculous theory as to why my squats have taken a bit of a jump since switching to the ****ty rack.

The plates I'm using now are MUCH thinner. Previously I had been using thick Oly plates. Theoretically, this means that more of the weight is centered over my center of gravity, as opposed to extending towards the ends of the bar. I doubt this makes much of a difference but who knows. It's probably just a combination of good sleep + good diet + luck.

2017-06-24
3ct Pause Deadlift
5x275 @6
5x305 @7
5x335 @8
5x315 @8

JM Press
5x135 @6
5x145 @6
5x155 @8
5x150 @7
5x150 @8

Kroc Rows (with straps. I know it's cheating. whatever)
20x100 per arm



Despite drinking a lot the night before, and doing this workout fasted, these deadlifts were strong as hell. I topped out at 5x308 @8 last time I did sets of 5. I had a terrible deadlift session earlier this week but followed it up with a fantastic one 4 days later. Weird. My lifts have been somewhat inconsistent this cycle and I'm not sure why. I'm not doing anything crazy or different.


The paused deadlifts are going to get me to a 500 DL in no time. I might already be there. They're probably the best thing I've added to my programming this year. The big secret is that I must use straps. I've programmed them in before, and double-overhand wouldn't allow me to lift enough weight to make it worthwhile, and hook grip was causing blood to squirt out from underneath my fingernail.

This is gonna be a weird week for me. I don't have much time to be in the gym for extended periods of time, so I'm going to be doing more workouts with less volume each workout.

2017-06-26
Squat /w Belt
3x365 @7
3x395 @8
3x425 @9 (3r PR)
3x405 @9


These were maybe my strongest squats ever. I've been crushing squats lately and I think the bar I've been using helps. As mentioned before, this is a powerlifting bar as opposed to an olympic lifting bar. The knurling is stronger and the bar sticks to my back like glue. I'm not sure why I never bothered to use this bar before.

2017-06-27 (Morning)
Comp Bench
3x225 @7
3x235 @8
3x245 @9
3x230 @9

WG Bench
5x185 @7
5x195 @7.5
5x205 @8
5x215 @9
5x205 @9


Pretty solid day. My bench was as strong as it's been this cycle. It's still weaker than when I was benching with my heels off the ground. It's been taking longer than expected to get comfortable with keeping my feet flat.

I'll be doing my deadlift workout later this afternoon.

2017-06-27 (Evening)
Deadlift /w Belt
3x385 @7
3x415 @8
3x455 @9.5 (3r PR)
3x425 @9


Hell yeah! This was a nice comeback after only hitting 2x425 last week. Two weeks ago I hit 3x450 @9.5 so this was a nice little 5lb PR. I didn't really want to extend myself to @9.5, but got a bit greedy. Hopefully it won't impact my performance next week.

The fire damage to the olympic lifting room is shaping up to be a minor annoyance at worst, and blessing in disguise at best.

2017-06-28
5ct Pause Bench
2x205 @7
2x215 @8
2x225 @9
2x215 @9

Front Squat
6x185 @6
6x215 @6.5
6x245 @8
6x235 @8


Good day. My back is pretty fatigued from the deadlifts. Pause squats tomorrow will probably suck.

2017-06-29
3ct Pause Squat
2x315 @7
2x340 @8
2x365 @9
2x345 @8
2x345 @9

OHP
3x135 @6
3x145 @7
3x155 @9
3x150 @9

Incline Bench
3x155 @5
3x175 @6.5
3x185 @8
3x175 @7
3x175 @8


Today's workout was fine. Definitely a bit fatigued from the work I've put in this week. Got a little lazy on the pause squats and could have performed them more explosively.

My left knee remains injured. It hurts right below the kneecap - patella tendonitis? It's very noticeable when walking up and down stairs. I'm pretty sure I got this from basketball but I haven't played ball in over a month yet my knee hasn't recovered much. Any forward lean on squat is gonna bother it.

2017-06-30
3ct Pause Deadlift
4x315 @6
4x340 @7
4x365 @8.5
4x345 @8

JM Press
3x155 @6.5
3x165 @7.5
3x170 @8
3x160 @8

Tbar Rows
5x150 @6
5x175 @7
5x185 @8
5x175 @8


Another good day. This has been one of my better cycles. Good results and few injuries *knocks on wood*.

2017-07-03
Squat /w Belt
2x385 @7
2x415 @8
2x445 @9 (2r PR)
2x425 @9

Comp Bench
2x225 @6.5
2x240 @8
2x250 @9
2x235 @9

WG Bench
7x185 @6.5
7x195 @7.5
7x205 @9
7x195 @9


Another great day. I'm really on a roll right now. These squats were arguably my strongest set of all time.

I started experimenting with the bulldog grip on bench today. I think I felt a tad bit stronger overall, but the unrack was more difficult and seemed to stress my elbows. I think I'm going to stick with this grip though.

2017-07-05
Deadlift /w Belt
2x405 @7
2x435 @8
2x465 @9 (2r PR)
2x435 @9

5ct Pause Bench
3x205 @7
3x215 @8
3x225 @9
3x215 @9

Front Squat
7x185 @6
7x215 @7
7x245 @8
7x235 @8


Another solid PR on deads. I'm gonna test my maxes next week and 500 is within reach. My 1RM calculator has me between 500-505, but it usually over-estimates a bit for deadlifts. Should be fun.

Bench and squat today I put up the exact same poundage as last week, but with one extra rep. Tangible progress.

Sick stuff. 5 count paused bench is madness.

Thanks dude. To be honest I don't see a huge difference between 5 count and 3 count. Once the bar is stopped it's stopped. The 5ct taxes my lats a bit more just from holding the bar there.

2017-07-06
3ct Pause Squat
2x285 @6.5
3x315 @7
3x355 @9
3x335 @8
3x335 @9

OHP
4x135 @7
4x145 @8.5
4x150 @9.5
4x140 @9

Incline Bench
4x155 @6
4x165 @7
4x175 @8
4x165 @8


Squats were strong, presses were a little bit weak.

2017-07-07
3ct Pause Deadlift
5x285 @6
5x315 @7
5x345 @8
5x325 @8

JM Press
4x155 @6
4x165 @7
4x175 @8
4x165 @8

TBar Rows
5x150 @6
5x165 @6
5x180 @7
5x200 @8
5x190 @8

Really strong day. Everything was clicking and was stronger than last week.


What a cycle! My cycles are 8 weeks and I only took 1 deload week (so 9 weeks total). This is the most injury-free cycle I've had and I've made great progress. I'm pretty excited (and nervous) to test my maxes next week.

Testing week

2017-07-10
Squat /w Belt
1x445
0x485
1x480 (+5lb PR)
0x485



Not bad - setting a PR is always a good thing. I was feeling very confident about hitting 485 and maybe beyond, so I'm kinda bummed I didn't hit that. I physically wasn't feeling 100%, and should have done a better job of eating over the weekend.

My unracks were all a bit sloppy and caused wasted energy. I might start incorporating heavy walkouts in my training just to tighten up my unrack.

2017-07-11
Comp Bench
1x255
0x275
0x270
1x225
1x245
0x265


Damn. This was pretty unfortunate - I wasn't able to hit any of my heavy singles.

The good news is that my attempt at 275 was stronger than my attempt at 275 last time I did this. I'll have a video up later but I was about as close as it gets to completing a rep while still failing. I grinded at my sticking point for 3-4 seconds before I lost it. My sticking point is halfway up on the ascent.

270 was slower than 275, so I think I fried myself. I hit 270 last time, and I'm still going to consider it my max just because my attempt at 275 was stronger.

I also didn't wear my wrist wraps today for the first time in forever. I was warming up without them and feeling good, so I didn't want to switch things up. This probably didn't make me weaker but who knows.

Despite the sub-par performance I'm feeling pretty optimistic. I feel like my bench started clicking during the last 2 weeks of my cycle. My leg drive was improving and I changed my grip a bit to hold the bar lower in my palm. The grip change seems to have helped alot.

Keep in mind that this cycle I was benching with my feet flat on the floor for the first time in years.

2017-07-13
Deadlift
1x455
1x485 (+10lb PR)
0x500
0x495



Sweet, another PR! I do have mixed feelings about this workout though. 485 went up very fast, yet 500 and 495 were stapled to the floor. I'm not sure if I psyched myself out or what, but I should have hit more than 485 given the speed I had on it.

Nonetheless, 10 pounds in 10 weeks is good stuff.

Testing Week Recap

Total - 1235

Squat - 480
Bench - 270*
Deadlift - 485


*I'm keeping my 1RM at bench at 270 even though I didn't hit it. I hit 270 last cycle, and my failure at 275 this cycle was much closer to success than when I attempted 275 last cycle.

I made some good progress here, especially in deadlifts. I've said it before but the paused deadlifts are a godsend. 485 was so fast and I think I had more, but the pull drained me.





Cycle Results
Squat - +5lb
Bench - +/- 0lb
Deadlift - +10lb
Total - +15lb
Bodyweight - +/- 0lb


What to work on next:
Squat - I think these look fantastic, but I'm going to mix in some heavy walkouts to work on my unrack and get used to heavier weights.

Bench - My sticking point is pretty high. I'm going to start incorporating double-paused benching into my routine. I also need to focus on staying tight as hell. I've been getting better in this regard but there is room for improvement.

Deadlift - Still don't like my neck positioning. Focus on spreading the floor with my legs a bit more. My deadlifts on 6/27 were very strong and I felt like I was using more leg drive that day by spreading the floor.

nice work on the PRs. I need to start doing paused DLs more often. Are all the recent cycles from Mike T. programming?

Thanks man.

My last 4 cycles have been based off of Mike T's work.

My program is heavily inspired by this article and all of the comments found within.

It does have some differences from the linked template. I've been customizing it myself as I go along.

The gist of my program is:
• 4 full-body workouts a week
• @9 squat/bench Monday and @9 deadlift Tuesday
• Thursday/Friday are for variations to work on weak points, and I go to @9 or @8 about 50% each.
• Drop sets

I'm deloading this week, but I might need to extend it to a second week as well.

My body is breaking down on me, and I'm in a bunch of pain. I was able to gut it out thru my testing week, but I'm hurting now - especially my left leg!

My left knee is still seeing little to no improvement, and I haven't played basketball or put it in any high-stress situations in months. Walking up and down stairs always hurts. I experience a dull, radiating pain right on the kneecap/patella tendon whenever I push off my leg. This has been going on for months and has not subsided.

Today I was squatting and my left adductor/groin area was flaring up big time. It was killing me during the squats and continued to hurt afterwards as I walked around. In terms of mobility/tightness "injuries" this was the worst pain I've experienced. My squats were terrible too.

I might try to book a deep tissue massage or something.

Just set up an appointment for a deep tissue massage tomorrow. It was the most brutal parlor in Chinatown that I could find on yelp. Hope this helps.