I am currently training for Raw Unity 8, which will take place on Saturday, February 7 in Deland, FL. This will be my first National-level meet, and many of the best powerlifters in the US (and even abroad) will be sharing the platform with me.
RUMVIII 12.1: 11/17/14
Body Weight: 138.6
Stress Check: 26% (Medium)
RHR: 71
I trained at around 2:30 PM at Morgan Stanley on normal rest - got in a little later than I wanted to because one of the streets near the train station was blocked off and it took me forever to find parking so I missed my train. So I only had time for the first two exercises, then did the last three during my break at 7 PM.
A. Bench: 155x4x8 - I haven’t done this many reps paused in a while, but they still felt relatively easy.
B. Incline DB Press: 50x4x12
C. Seated DB Press: 30x3x12
D. Chinups (4 AMRAP sets with 3 minutes rest between each): 25, 15, 12, 11 - 63 Total Reps
E. Band Pull-Aparts: Monster Minix4x20
We’re back on a 5-day-a-week program - squatting AND conventional pulling tomorrow!
BTW, my client went 9-for-9 with PRs on all his lifts, cracking the Powerlifting Watch M1 National Rankings (148 lb. Weight Class): 240 Squat (#13 US), 175 Bench, 340 Deadlift (#20 US), 755 Total (#13 US)! So I’d say my coaching debut was a success. 
RUMVIII 12.2: 11/18/14
Body Weight: 138.4
Stress Check: 44%
RHR: 73
I trained at 2 PM at Morgan Stanley on normal rest. Squats were done without sleeves.
A. Paused Squat: 205x5, 225x5, 245x5, 255x5
B. Squat (no pause): 285x1@7, 315x1@8, 325x1@ 8.5 - These all felt heavier than I expected, though obviously I wasn’t fresh for these.
C. Conventional Deadlift: 275x4x5
D. Walking Lunge: 40 lb. DBsx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
Benching again tomorrow!
RUMVIII 12.3: 11/19/14
Body Weight: 139.2
Stress Check: 52% (High)
RHR: 75
I trained at 2:30 PM at Morgan Stanley on normal rest.
A. Bench: 175x4x6
B. DB Bench: 55x4x12
C. Bent Over BB Row: 135x4x12
D. Lat Pulldown (Neutral Grip): 100x3x10
E. Lateral Raise: 17.5x4x12
I didn’t take any videos from today, but here are yesterday’s squat/conventional DL vids: Manny Prieto RUMVIII Prep 11/18/14: Paused Squat 255x5, Squat 325x1, Conventional DL 275x5 - YouTube
Off tomorrow, squatting and sumo pulling on Friday.
RUMVIII 12.4: 11/21/14
Body Weight: 140.0
Stress Check: 24% (Medium)
RHR: 61
I trained at around 1:45 at Morgan Stanley on normal rest.
A. Squat: 225x5, 245x5, 265x5, 275x5
B. Paused Squat: 270x2x3
C. Sumo Deadlift: 325x5x5
D. Rear Foot Elevated Split Squat: 40 lb. DBs in each handx3x8 per leg
E. Rotational Abs: 30x4x20
Felt pretty good. Benching tomorrow.
RUMVIII 12.5: 11/22/14
Body Weight: 142.2 - Had plenty of snacks at work Friday night - thanks to Stephanie for making sure I’m eating! lol
Stress Check: 43% (High)
RHR: 74
I trained at Iron Arena at around 1 PM on normal rest. All benches were done on the Metal Militia bench as Jason was using the ER Rack for squatting (I was the only one benching Saturday).
A. Bench: 195x4x4
B. Close Grip Bench (3 sets AMRAP, 3 min rest): 135x18, 15, 13
C. Pull-up (3 sets AMRAP, 3 min rest): 12, 8, 7 - During my first set Jason was yelling at me about my form on these, so I moved my grip in, really made sure to hit the bar with my chest on every rep and locked out at the bottom on the last two sets.
D. DB Row: 50x4x8 per arm - After all the pull-ups these did feel heavier.
E. Concentration Curls (yes, really): 20x3x10 per arm - Not only is this the first time I’ve done any direct arm work all year, but this may be the first time I’ve ever done concentration curls! OK, maybe I did them once a really long time ago, but this did feel a little unusual.
This week felt pretty good overall, though we haven’t really gotten too crazy with the weights just yet. I have noticed that even though my competition lifts have gone up, I’ve actually been using lighter weights for most of my assistance work - I think there’s a saying somewhere about an inverse correlation between how heavy you start the workout and how heavy you end it?
RUMVIII 11.1: 11/24/14
Body Weight: 142.6
Stress Check: 55% (High)
RHR: 81
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Bench: 205x6x3
B. Incline DB Press: 45x4x12
C. Seated DB Press: 30x3x12
D. Chinups (4xAMRAP, 3 min rest): 18, 10, 8, 8 - After Saturday’s pullups I really tried to focus on form with these. I used a straight bar, made sure my elbows were completely locked out on every rep, and made sure to pull my chest to the bar. These feel much better with a straight bar than with the multitude of angled bars at my gym - with the other bars it feels like I’m about to pull my arm out of my socket when I get all the way to a dead hang but with a straight bar these felt fine.
E. Band Pull-Aparts: monster minix4x20
Squatting tomorrow.
RUMVIII 11.2: 11/25/14
Body Weight: 142.4
Stress Check: 50% (High)
RHR: 75
I trained at Morgan Stanley at 2 PM on normal rest.
A. Squat (no sleeves): 235x3, 255x1@6, 275x1@ 6.5, 295x1@7, 315x1@ 7.5, 330x1@8 - Just worked up to 330, which was my opener last meet. 330 didn’t fly like it did at the meet, but overall these felt good.
B. Paused Squat: 215x4, 235x4, 255x4, 265x4
C. Conventional Deadlift: 295x4x5
D. Walking Lunge: 40 lb. DBs in each handx3x8 per leg
E. Technogym Ab Machine: 50x4x20
Benching again tomorrow, early because my gym will close early for Thanksgiving.
RUMVIII 11.3: 11/26/14
Body Weight: 141.8
Stress Check: 42% (High)
RHR: 68
I trained at Morgan Stanley at around 11:30 AM, on ~6 hours of sleep (again, we’re closing early because of Thanksgiving so I had to get my workout in early).
A. Bench: 165x4x8
B. DB Bench: 55x4x12
C. Bent Over BB Row: 135x4x12
D. Lat Pulldown (Neutral Grip): 100x3x10
E. Lateral Raise: 17.5x4x12
Looking forward to some turkey gainzzz . . . Happy Thanksgiving, everyone!
RUMVIII 11.4: 11/28/14
Body Weight: 144.4 (Happy Thanksgiving, everyone!)
Stress Check: 19% (Medium)
RHR: 63
Rest was a bit short (~6.5 hours or so) because I had to go into work early, but the good news was I got out early, so I made a special weekday appearance at Iron Arena, training at around 3:45 PM. Squats were done with a Westside Power Bar in an EliteFTS rack while deadlifts were done with a Texas Deadlift Bar.
A. Squat: 235x5, 255x5, 275x5, 285x5
B. Paused Squat: 275x2x3
C. Sumo Deadlift: 330x5x5
D. Rear Foot Elevated Split Squat: 40 lb DBs in each handx3x8 per leg
E. Standing Abs on GHR: Green Bandx4x20
Lifts felt pretty good today. Heading back to Iron Arena for bench tomorrow!
RUMVIII 11.5: 11/29/14
Body Weight: 143.4
Stress Check: 42% (High)
RHR: 74
I trained at Iron Arena at 1 PM on normal rest, benching on the Metal Militia bench with a Texas Power Bar as Jason was using the ER Rack and my top set today was only 180.
A. Bench: 180x4x6
B. Close Grip Bench (3xAMRAP, 3 min rest): 135x20, 12, 12 - Had more reps in the first set than last week but finished with fewer total reps. I was able to stick to the recommended rest periods a bit more closely this time, though.
C. Pullup (3xAMRAP, 3 min rest): 12, 10, 8 - Same number of reps first set, +3 total reps compared to last week.
D. DB Row: 50x4x8 per arm
E. Concentration Curl: 20x3x10 per arm
RUMVIII 10.1: 12/1/14
Body Weight: 145.2
Stress Check: 40% (High)
RHR: 66
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Bench: 205x6x4
B. Incline DB Press: 45x4x12
C. Seated DB Press: 30x3x10
D. Chin-up (4xAMRAP, 3 min rest): 18, 10, 11, 10 - More total reps than last week, but rest between 2nd and 3rd sets was a little longer because the gym got busy.
E. Band Pull-Apart: Red minix4x20
Squatting tomorrow!
RUMVIII 10.2: 12/2/14
Body Weight: 142.8 (more like normal me and not stuffed like a turkey me, lol)
Stress Check: 50% (High)
RHR: 72
I trained at Morgan Stanley at around 1:30 PM on normal rest.
A. Squat: 235x3, 255x1@6, 275x1@ 6.5, 305x1 @7.5, 325x1@8, 340x1@9 - No sleeves. I did what I was supposed to do, but these did feel a little off - my walkouts were a little shaky and I fell a little too far forward on my heavier singles.
B. Paused Squat: 225x4, 245x4, 265x4, 275x4
C. Conventional Deadlift: 305x4x5
D. Walking Lunge: 40 lb DBs in each handx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
More benching tomorrow.
RUMVIII 10.3: 12/3/14
Body Weight: 141.4
Stress Check: 37% (Medium)
RHR: 68
I did my first three exercises at around 2:30 PM at Morgan Stanley on normal rest - I missed the train I wanted to take so I got in a little late. The last two exercises were done during my break at 7 PM.
A. Bench: 215x6x3 - These were brutal (last set was a 10), but no misses.
B. DB Bench: 55x4x12
C. Bent Over BB Row: 135x4x12
D. Lat Pulldown (Neutral Grip): 100x3x10
E. DB Lateral Raise: 17.5x4x12
Tough, but at least I’m still on track. Off tomorrow, then squatting and pulling sumo Friday.
RUMVIII 10.4: 12/5/14
Body Weight: 141.4
Stress Check: 35% (Medium)
RHR: 67
A. Squat: 250x4, 270x4, 290x4, 305x4 (4RM PR)
B. Paused Squat: 280x2x3
C. Sumo Deadlift: 340x5x5 - I had the option of going up as high as 350 but these were tough so I stuck with 340 for all 5 sets. The slippery platform was an issue, so I took the bar off the platform for the last 2 sets - the last set felt best. Still a new 5RM though.
D. Rear Foot Elevated Split Squat: 40 lb. DBsx3x8 per leg
E. Abs (Technogym Machine): 50x4x20
Benching tomorrow!
RUMVIII 10.5: 12/6/14
Body Weight: 141.4
Deleted my other numbers by accident
I trained at Iron Arena at 1 PM on normal rest, benching on the ER Rack.
A. Bench: 170x8, 175x2x8, 175x7, 170x7 - Was supposed to be 170-175 for 5x8. 170 felt really easy so I added weight, but then by the fourth set I had trouble locking out that 8th rep.
B. Close Grip Bench (2xAMRAP, 3 min rest): 135x14, 10 - Felt gassed, especially after the 5x8.
C. Pull-ups (3xAMRAP, 3 min rest): 13, 10, 7
D. DB Row: 50x4x8 per arm
E. Concentration Curl: 20x3x10 per arm
RUMVIII 9.2: 12/9/14
Body Weight: 143.0
Stress Check: 36% (Medium)
RHR: 67
I did my squats and deadlifts at Morgan Stanley at around 1:30 PM on normal rest. I ran out of time before my 4 PM conference call so I had to do my last 2 exercises during my break at 7 PM.
A. Squat: 235x3, 255x1@6, 275x1@ 6.5, 305x1@7, 325x1@8, 345x1@ 9.5 - No sleeves. Depth felt better than last week, though my bar path was all over the place on the 345.
B. Paused Squat: 285x4x3
C. Conventional Deadlift: 315x4x4
D. Walking Lunge: 20 kg kettlebells in each handx3x8 per leg
E. Abs (Technogym Ab Machine): 50x4x20
RUMVIII 9.3: 12/10/14
Body Weight: 142.6
Stress Check: 2% (Very Low)
RHR: 67
I had to wake up early to give a presentation, so I only got ~6 hours of sleep. I trained at Morgan Stanley at around 1:30 PM.
A. Bench: 220x5x3, 215x3 - Was supposed to do 220x6x3 but I was really struggling, especially after that 5th set
B. DB Bench: 55x4x12
C. Bent Over BB Row: 135x4x12
D. Lat Pulldown (Neutral Grip): 105x3x10
E. Lateral Raise: 17.5x4x12
Rough day, though not surprising given the circumstances.
I’ve been falling behind on the updates - Yikes!
I took Thursday and Friday off from work as I still had two remaining vacation days and I wanted to use them before the holidays. I was thinking of paying everyone a surprise visit at the American Open but had some family issues I needed to take care of and opted against it. Thursday was supposed to be an off day and Friday was supposed to be my 2nd squat/deadlift day, but I switched things around so I could watch the AO Live Stream on Friday . . . but I got in later than I wanted and ended up having to split that workout into two anyway, LOL.
RUMVIII 9.4.1: 12/11/14
Body Weight: 141.4
Stress Check: 29% (Medium)
RHR: 66
I trained at Chaminade High School’s Physical Fitness Center at around 4:15 PM.
A. Squat: 255x4, 275x4, 295x4, 310x2x4 (4RM PR)
B. Paused Squat: 285x2x3
C. Sumo Deadlift: 160 kgx3 - I was supposed to do 355x4x4, but the bumper plates were in kg so I went with the closest thing. The 4th rep slipped out of my hands and I felt like my stance was too wide anyway (this looked like a Crossfit bar as it had two sets of rings). Plus it was almost 6 (which is when Chaminade closes) so I decided to shut it down and try again the next day.
RUMVIII 9.4.2: 12/12/14
Body Weight: 142.4
Stress Check: 53% (High)
RHR: 71
I trained at the PFC again, this time at 3:30 PM - it was a bit less crowded as most of the sports teams usually take Fridays off. Even though my Heart Rate indicators were off, I didn’t really feel sore from squatting.
C. Sumo Deadlift: 160 kgx3x4, 165 kgx2 - I moved my stance in slightly, actually took my time chalking up, and these felt MUCH easier. I decided to add 5 kg and do an easy double to make up the volume.
D. Rear Foot Elevated Split Squat: 40 lb DBs in each handx3x8 per leg
E. Abs (Rotations on Cable Machine) 45x4x20 - Cables felt lighter than my usual gym so added a little more weight. The PFC does have GHRs but they have a roller pad so Standing Abs with a band don’t really work as well, and the cable machine doesn’t have a triceps rope or anything similar.
As strange as it may seem to go to my high school to train, it was great to catch up with my old coaches, and always has been one of my favorite environments for training - the atmosphere was certainly something I missed when I started working at my current position.
RUMVIII 9.5: 12/13/14
Body Weight: 143.4
Stress Check: 35% (Medium)
RHR: 66
Now for a more “normal” training session - my usual Saturday at Iron Arena (1 PM, normal rest). Benching on the ER Rack as they use a combo rack at RUM.
A. Bench: 170x5x8 - Chose not to be greedy here. Got better as I moved along as I finally started to figure out the right setup and groove on the ER Rack.
B. Close Grip Bench: 135x18 - Just one AMRAP set this time.
C. Sumo Deadlift: 340x5, 345x2x5, 350x5 (5RM PR) - Was supposed to do 340-350 for 4 total sets of 5. Training on a deadlift bar really does feel like cheating, lol.
D. DB Row: 50x4x10
E. Concentration Curl: 20x3x10
Now for today’s training!
RUMVIII 8.1: 12/15/14
Body Weight: 144.0
Stress Check: 32% (Medium)
RHR: 62
I trained at Morgan Stanley at around 1:45 PM on normal rest.
A. Bench: 205x5x5 - I wasn’t sure I was going to get through all 5 sets, considering 205 is my 5RM, but I did it!
B. Incline DB Press: 50x4x10
C. Seated DB Press: 35x3x10
D. Pull-up (4xAMRAP, 3 min rest): 13, 10, 9, 9 - 41 total reps, 32 through 3 sets (+2 from my 3-set total from 2 weeks ago)
E. Band Pull-Apart: red minix4x20
My joints are starting to feel better as my technique is getting back to where it should be. Also, a 2xBW Squat/1.5xBW Bench/2.5xBW Deadlift are what a lot of gym lifters would consider good benchmark 1RMs, and I’m on the verge of doing these for a set of 5, which would be another huge milestone for me. Of course, winning gold will take a lot more than that, but progress is progress.