Manny Prieto's Lightweight Raw Powerlifting Log

Training Training Logs
181

Wounded Hero 4.1: 10/13/14
Body Weight: 144.0 (Gotta love those weekend feasts, lol)
Stress Check: 36% (Medium)
RHR: 57

2 PM, Morgan Stanley, normal rest, usual bench

A. Bench (work up to a max): 220x1@7 (Opener), 240x1 (gym PR, ties meet PR) - 240 was pretty slow; I wasn’t sure I had more in me, so I shut it down there. Even though I’ve done 240 in a meet I haven’t done more than 235 in the gym, especially not on the Morgan Stanley bench which I hate so much, so this was pretty good.
B. Sling Shot (100% of max): 240x3x2
C. 3-second Paused Bench (75% of max): 180x2x3
D. Bent-over BB Row: 155x4x8
E. Lateral Raise: 17.5x4x12

Been making some good progress lately, which certainly helps my confidence heading into the meet . . . squatting tomorrow!

182

Wounded Hero 4.2: 10/14/14
Body Weight: ??? (I was rushing this morning so forgot to weigh myself)
Stress Check: 28% (Medium)
RHR: 71

2 PM, Morgan Stanley, normal rest, Hammer Strength rack with platform

A. Squat: 290x5, 310x3, 320x2, 310x3, 320x2 - Yes, I alternated between 310 and 320 in “wave loading”-type fashion. RPEs for the last four sets were 8, 8, 8.5, and 8 - 310 felt harder the second time around but 320 felt easier, though I did amp myself up a little for that last set. These did feel tougher without my SBDs but I did manage to get through all of these.
B. Anderson Squat: 330x3x5 - I set the pins at 11 which made this challenging.
C. Paused Squat: 290x2x3
D. Leg Curl: 80x4x10 - I was supposed to GHRs but Morgan Stanley doesn’t have one and I’ll be travelling this weekend so I may not have access to one later in the week either.
E. Abs (Technogym Machine): 55x4x20

Off tomorrow, then bench/deadlift on Thursday!

183

Wounded Hero 4.3: 10/16/14
Body Weight: 143.4
Stress Check: 5% (Low)
RHR: 61

I trained at around 1:30 (just wanted to get in early to make sure I got everything in) at Morgan Stanley on normal rest.

A. Bench (80% of Monday’s max): 190x4x5
B. Sling Shot (95% of Monday’s max): 230x3x3
C. Sumo Deadlift: 335x5, 365x3, 375x2, 365x3, 375x2 - Same wave loading thingy as Tuesday. I did have the option of going up as high as 385 on the last set (my best double is 380) but grip was an issue with the crummy bar I was using I played it safe. At least I didn’t miss any reps.
D. Block Pull (supposed to do a 9 RPE for 3x3): 375x3x3
E. Lat Pulldown: 110x3x10

Last workout before I head off to Atlanta this weekend, though I do have a lift scheduled for Saturday.

184

Wounded Hero 4.4: 10/18/14
I trained at around 2 PM.

A. Bench (87%): 210x4x3 - The benches had non-adjustable uprights - instead there were three sets of J-hooks, and they were really deep, so unracking the bar on these felt awkward.
B. Sling Shot (100-102%): 240x2, 245x2x2 - The first set felt easy so I went up to 245.
C. Squat: 295x4x4
D. 3-second Paused Squat: 275x2x2
E. Back Extension: Mini-Bandx4x20
F. Abs: Hammer Strength Machine 40x2x20, Life Fitness Machine 40x2x20 - I switched machines just because it felt too easy to cheat with the Hammer Strength Machine - felt the Life Fitness machine in my abs more.

I couldn’t quite make it back in time for Opening Session (which often has a lot of fluff anyway), but at least there was plenty of time for partying, I mean networking.

185

Wounded Hero 3.1: 10/20/14
I trained around 6 AM - with the long conference days and the numerous evening receptions, mornings seemed to be the best time to get my lifts in.

A. Bench: 195x4x5 - Felt better than Saturday - adjusted to the deeper J-hooks better.
B. Sling Shot: 215x3x5 - I had the option of going up to 220 but the first set was shakier than I would have liked so I played it safe.
C. Bent-over BB Row: 155x4x8 - Actually I used a 20 kg Rogue Olympic Bar and 20 and 5 kg bumper plates, so this technically may have been slightly less than 155 (I didn’t weigh the collars), but whatever.
D. Lateral Raise: 17.5x4x12

186

Wounded Hero 3.2: 10/21/14
I trained at 6 AM, again to get my lifts in before the conference sessions and my 5:30 flight back to NY.

A. Squat: 275x3, 300x3, 320x3 (10 lb. 3RM PR, previously did this weight for 2 reps) - Since I was going for a PR I did use my sleeves for this one. Having to squat in front of a mirror threw me off after squatting facing out for so long, but the weight felt solid.
B. Anderson Squat: 335x5 (was supposed to be 330 but misloaded - had a 10 on one side instead of a 5), 350x2x5 - I forgot to pack a tape measure and I didn’t know what brand rack this was, but I set the pins to a height of 11 and this seemed about right.
C. Paused Squat: 295x2x3
D. GHR: BWTx4x10 - Yes, this gym has a real GHR! It’s an Atlantis GHR, so it is different from the EliteFTS GHR, but I did feel these enough to not feel like I needed to add more weight (unlike with the Sorinex at Credit Suisse).
E. Abs (Life Fitness machine): 45x4x20

FNCE is one of my favorite times of the year outside of lifting, but it also tends to be the toughest time for me to train because of everything that’s going on each of the days. So it felt good to get some solid lifts in.

187

Wounded Hero 3.3: 10/23/14
Body Weight: ??? (I was in a rush so didn’t have time - more on that later)
Stress Check: 46% (High)
RHR: 71

I slept through my alarm and didn’t get to Morgan Stanley till 2:30 PM, so I had to break this up - I benched in the afternoon and pulled during my “lunch” break at 8 PM.

A. Bench: 205x5x4
B. Sling Shot: 225x3x4 - Both the bench and the Sling Shot were much harder than I expected. I had the option of adding another 5 lbs. to either lift but chose not to as these were challenging as it was.
C. Sumo Deadlift: 375x3, 315x10 - I did get through these, but tech felt off.
D. Lat Pulldown: 115x3x10

The long days and late nights in Atlanta didn’t affect me too much during my workouts over there, but this workout was tough. At least today is a rest day, which gives me some time to recover before benching and squatting on Saturday.

Tuesday’s Squat Vids: Manny Prieto Training (132 lb. Wt. Class) 10/21/14: Squats 275x3, 300x3, 320x3 - YouTube
Thursday’s Deadlift Vids: Manny Prieto Training (132 lb. Wt. Class) 10/23/14: Sumo Deadlift 375x3, 315x10 - YouTube

188

Wounded Hero 3.4: 10/25/14
Body Weight: 141.4 - I haven’t checked my weight on a training day since flying out to Atlanta, though I have checked my weight a couple of times on non-training days post-FNCE and it was around 142, so this is the lowest it’s been in a while. Perhaps I should come out with the “FNCE Sample Diet,” lol.
Stress Check: 31% (Medium)
RHR: 63

I trained at 1 PM at Iron Arena. Benching was done with a Texas Power Bar on the Metal Militia Bench. Squats were done with a 55 lb. Texas Squat Bar in an EliteFTS rack.

A. Bench: 215x5x3 - Had the option of going up to 220 but stayed with the same weight here. It’s been a while since I benched at Iron Arena so it was another readjustment even though this situation is the most similar to a meet.
B. Sling Shot: 235x3x3 - Again, I had the option of going up to as much as 245 but I stuck with 235 for all three sets.
C. Squat: 300x4x4
D. 3-second Paused Squat: 275x2, 280x2 - First double felt good so I added some weight for the 2nd.
E. Back Extension: BWTx4x20
F. Standing Abs on GHR: Green Bandx4x20

It felt good to get back with the crew, and to bounce back and finish the week strong even with the traveling. One more full training week to go!

189

Looking good Manny :slight_smile:

190

[quote]tredaway wrote:
Looking good Manny :)[/quote]

Thanks!

Wounded Hero 12 Days Out: 10/27/14
Body Weight: 141.8
Stress Check: 56% (High)
RHR: 68

I trained at around 2 PM at Morgan Stanley, on normal rest.

A. Bench: 210x5x4 - These were tough.
B. Sling Shot: 225x4, 230x2x4 - These felt much better, so I added weight for the last 2 sets.
C. Bent Over BB Row: 155x4x8
D. Lateral Raise: 17.5x4x12

I wasn’t really happy with my tech on the regular bench sets, but at least the Sling Shot sets were better. I’m a little concerned that my bench still feels “off” this close to a meet, but at least I have two more bench sessions this week to get things sorted out. Squatting tomorrow!

191

Wounded Hero 11 Days Out: 10/28/14
Body Weight: 142.2
Stress Check: 44% (High)
RHR: 60

I trained at 1 PM at Morgan Stanley on normal rest (just wanted to get in early to make sure I got everything in). I did use my SBD Sleeves for all Squats.

A. Squat: 275x3, 300x1@7, 320x1@7.5, 330x3 (10 lb. 3RM PR)
B. Anderson Squat: 350x3, 360x3, 365x3 - Was supposed to do 350-365 for 3x3. I set the pins at 10 just to be on the safe side - 350 felt easy at that height so I added weight.
C. Squat: 300x2x3
D. Leg Curl (was supposed to do GHR but didn’t have one): 85x4x10
E. Abs (Technogym Machine): 55x4x20

Felt good to bounce back and have a solid day of squatting. Off tomorrow, then bench and deadlift on Thursday.

192

Wounded Hero 9 Days Out: 10/30/14
Body Weight: 141.0
Stress Check: 34% (Medium)
RHR: 61

I trained at around 10 AM at Bev Francis Powerhouse Gym in Syosset - even though this meant operating on only ~6.5 hours of sleep, Universal was having their athletes train there for the day so I got to meet Kevin Oak and Leanna Carr. Also, I like the platforms and bars at Bev’s better.

A. Bench: 220x2x3, 210x2x3 - Was supposed to be 220x4x3 but these were a struggle so I dropped weight to get my reps in.
B. Sling Shot: 240x2x3, 230x3 - Was supposed to be 240 for 3 sets of 3 but I ran into the same problem. Definitely felt off benching today.
C. Sumo Deadlift: worked up to 385x2 (2RM PR), then 330x8
D. Lat Pulldown: 115x3x10

Deadlift vids: Manny Prieto Training (132 lb. Wt. Class) 10/30/14: Sumo Deadlift 385x2 (PR), 330x8 - YouTube

After hovering around 143 for most of this training cycle, my weight has been down since FNCE. This hasn’t affected my squat or deadlift at all, but benching has been a struggle lately which is a cause for concern. Still, it did feel good to hit a rep PR on deadlifts, and I have one more heavy squat/bench session on Saturday.

193

Wounded Hero 7 Days Out: 11/1/14
Body Weight: 141.8
Stress Check: 30% (Medium)
RHR: 63

I trained at Iron Arena around 1 PM, on normal rest. Squatting was done with a 55 lb. Texas Squat bar on an EliteFTS rack, with my tight SBD Knee Sleeves. Benching was done on a Metal Militia bench with a Texas Power Bar.

A. Squat: 275x1@6 (my sheet said 275x3 but Jason told me to go right to singles after my last warmup), 310x1@7, 330x1@7.5, 345x2 (2RM PR; meet PR is 340)
B. Paused Squat: 315x2x2
C. Bench: worked up to 230x2 (5 lb. 2RM PR), then 195x5 (was supposed to do 215x3 but misloaded the bar - oops)
D. Sling Shot: 240x3, 245x3
E. Standing Abs on GHR: Green Bandx4x20

Vid of my top Squat and Bench: Manny Prieto Training (132 lb. Wt. Class) 11/1/14: Squat 345x2, Bench 230x2 - YouTube

It’s always good to end a training week with some PRs, but even better when it’s the last full training week before a meet. Time to rest up, make weight, and get ready for some big lifts!

194

Wounded Hero 4 Days Out: 11/4/14
Body Weight: 138.4
Stress Check: 51% (High)
RHR: 70

I trained at around 2 PM at Morgan Stanley on normal rest.

A. Squat: 235x2x3, 255x3, 285x2x2
B. Bench: 45x8, 95x8, 135x5, 165x3, 185x2, 205x1, 220x1, 230x2x1 - Took my opener for two singles.
C. Sling Shot: 240x2x2, 245x2 - First set looked a little shaky, second was better so added weight for the 3rd.

Some light accessory work tomorrow, then resting up for Saturday’s meet!

195

Wounded Hero 3 Days Out: 11/5/14
Body Weight: 136.6
Stress Check: 19% (Medium)
RHR: 68

I trained at Morgan Stanley at around 1:45 PM on normal rest.

A. Lat Pulldown: 115x4x10
B. Lateral Raise: 17.5x4x12
C. Abs (Technogym Machine): 50x4x20 - Went a little lighter as I was just wearing regular sneakers - yes, weightlifting shoes really do make a difference here, even on the ab machine!

And that concludes my final training session before Saturday’s meet! I’m closer to making weight than I was 3 days out from the past two meets, and training leading up to the meet has gone well, so I’m feeling good.

196

Meet Write-Up: USPA Wounded Hero’s Classic (Allentown, PA): 11/8/14
Official Weight: 129.6
Division: Open Raw (No Knee Wraps)
This was a USPA meet, so all attempts are in kg, 24-hour weigh-in, Squat and Deadlift bars. Squats were done with a monolift but had to be walked out, and benches were done on a Metal Militia bench.

Squat: 160 kg (352.7 lbs - 12.7 lb PR)
Bench: 110 kg (242.5 lbs - 2.5 lb PR)
Deadlift: 185 kg (407.8 lbs - 7.8 lb PR)
Total: 455 kg (1003 lbs - 23 lb PR, qualifies for Raw Unity 8)

Video: Manny Prieto (132 lb Wt Class) 1003 lb Total at USPA Wounded Hero's Meet 11/18/14 - YouTube

After a disappointing meet in September, we decided to take one last shot at a Raw Unity qualifying total at this meet. With the Raw Unity entry forms due November 18, the RPS meet would run the risk of being too late to post a qualifying total, plus my coach was already going to be at the USPA meet anyway.

The weight cut went smoothly. After weighing around 143 for much of the training cycle, my weight started to go down after FNCE, and on Sunday of meet week I woke up at 139 lbs. On Friday morning I woke up at 132.4 on my scale, and took off the last 0.2 lbs with ease. I did go to the bathroom one more time between weighing in on my scale and getting on the meet scale, but I was surprised to be down by that much - Jason mentioned his official weight was much lighter than what was on his scale, though he weighed one of the calibrated plates and it was less than 0.5 lbs off the listed weight.

Squat Warm-ups: 45x8, 95x8, 135x5, 185x3, 225x3, 250x1, 270x1, 292x1, 308x1
There was only one monolift in the warm-up area and the squat bar was weird (I couldn’t verify if this was a 55 lb. bar). They did allow first flight lifters to warm up on the platform (which had kilo plates) so I took my last two warm-ups on the platform.
Opener: 150 kg/330 lbs - Good! This felt easy.
2nd: 160 kg/352.7 lbs - Red-lighted 2-to-1 for depth. I was surprised at how fast this went but I was just a little too high.
3rd: 160 kg/352.7 lbs - Good! I really tried to bury this one, but coming up was much harder. Still a solid PR which keeps me on track for a qualifying total, though.

Bench Warm-ups: 45x8, 95x8, 135x5, 165x3, 185x2, 205x1, 220x1
Again, I took my last warm-up on the platform. There were two benches in the warm-up area but one didn’t have adjustable uprights, and for some strange reason someone took the deadlift bar to use on that bench. No thanks.
Opener: 105 kg/231.4 lbs - Good! The bar got away from me a little so this was a bit slow, but still not too bad.
2nd: 110 kg/242.5 lbs - Good! Quite a bit slower, though.
3rd: 112.5 kg/248 lbs - Miss. Got stuck halfway up.

At this point I knew I would need a 407 deadlift to qualify. The original plan was to go 374 then 396-402 (whatever I would have needed on my 2nd). Jason and I discussed the possibility of raising my opener, but that nearly caused me to bomb out the last time, so I decided to stick with the original plan and really try to destroy my opener.

Deadlift Warm-ups: 135x5, 225x3, 275x1, 315x1, 345x1 - all in the warm-up area.
Opener: 170 kg/374.7 lbs - Good! Easy, just like I had hoped.
2nd: 185 kg/407.8 lbs - Good! This took FOREVER to get off the floor, which at first made me think “Oh crap” but I just refused to give up on this weight, and I got it!
3rd: 187.5 kg/413.3 lbs - Miss - another grinder that I managed to get to just below my knees, but then I lost my balance.

So I ended up 6-for-9, knowing that I need to execute better on the technical aspects of all three lifts. But it definitely feels good to finally get that qualifying total out of the way! I’m looking forward to having a full 12 weeks to prepare for RUM!

197

Congratulations on your PR’s Manny and getting the numbers required to qualify for Raw Unity 8 your hard work has definitely paid off :slight_smile:

198

[quote]tredaway wrote:
Congratulations on your PR’s Manny and getting the numbers required to qualify for Raw Unity 8 your hard work has definitely paid off :)[/quote]

Thanks!

For this week, Jason said he will give me a break from structured training. He did mention he wanted me to Squat and Bench at some point this week but let me choose to do them however I wanted.

Post Meet 1.1: 11/12/14
Body Weight: 140.0
Stress Check: 8% (Low)
RHR: 63

I trained at Morgan Stanley at around 1 PM on 6.5 hours of sleep - I went in early to give a presentation on Holiday Eating.

A. Bench Press (work up to x5@9, Load Drop 6-9% Fatigue): 45x8, 95x8, 135x5, 165x3, 185x5@7, 195x5@ 7.5, 205x5@9 (PR), 195x5, 190x5
B. Squat (Repeats x3@7->8): 45x8, 95x8, 135x5, 185x3, 225x3, +30 lbs. chainx7x3 - I don’t normally use chains or do “speed work” but I figured this would be a good chance to play around with these and get some volume in without going too heavy.
C1. Ab Wheel (kneeling on BOSU): 3x20
C2. Meadows Row: 45 lb. Bar + 55 lbs. of platesx3x12 each side

199

Post-Meet 1.2: 11/13/14
Body Weight: ???
Stress Check: 27% (Medium)
RHR: 63

I wasn’t originally planning on training today but I decided to do a quick GPP session to get the blood flowing and not have to worry so much about assistance work tomorrow.

2 PM, Morgan Stanley, normal rest

15 Minutes: As many supersets as possible
A1. Pull-up (rock climbing grips): 85 total reps
A2. Half-Kneeling Lift (TRX Rip Trainer): 84 total reps per side

I started out with sets of 6 each, then dropped down to sets of 4, 3, and eventually singles (hence why I managed one more pull-up than half-kneeling lifts).

Did some mobility work too, but I’m sure no one cares. Squatting and benching again tomorrow.

200

Post-Meet 1.3: 11/14/14
Body Weight: 139.8
Stress Check: 26% (Medium)
RHR: 68

I trained at Morgan Stanley at 1 PM on normal rest - got in early because I had to meet up with a friend for coffee at 3:15.

A. Squat (work up to x5@9, Load Drop 6-9% Fatigue): 275x5@8, 285x5@9, 275x5 @8.5, 265x5@8, 265x5@9 - No sleeves. My best x5 was 300 with sleeves, so I guess I get 10-15 lbs. out of the cheater sleeves.
B. Bench: 135+30 lbs. chainx8x3, 140+30 lbs. chainx2x3 - The idea was to do speed repeats until I get to an 8, but with the number of sets I did I figured I’d add a little weight on the bar, but it was still too easy. It might not have really been 30 lbs. of chain since the bench was so low some of the chain was still on the ground at lockout. Anyway, after 10 total sets I decided to just move on.
C. Bench (touch-and-go, body weight for max reps): 140x22

I’ll be coaching one of my personal training clients through his first meet - RPS Long Island Insurrextion on Sunday afternoon!