Manny Prieto's Lightweight Raw Powerlifting Log

Training Training Logs
301

Falling behind on logging again, whoops . . . Here’s Saturday’s workout:

Mass Phase 8.5: 4/11/15
Body Weight: 149.6
RHR: 63
HRV: 82 (Green)
Sleep: 7:01, 77% Efficiency (45% Light, 32% Deep)

I trained at Iron Arena at 1 PM, benching on the Metal Militia bench with pound plates (pretty much everyone was benching, but as Jonathan and I had lighter top sets, we were relegated to that bench while Jason and the others benched on the ER Rack).

A. Bench (Feet Flat, Singles): 205x1@5, 220x1@6, 230x1@6.5, 240x1@7.5, 250x1@8, 260x1 (12 lb PR) - sheet said “touch-and-go” but I ended up pausing these anyway. Still getting used to the groove of a flat footed setup but felt good to hit a new PR.
B. Triceps Death (5 reps to chest, 5 to 2-board, 5 to 3-board, 5 to 4-board): 160x1 set, 165x1 set - 160 moved easily so added 5 lbs.
C1. Seated Row with Thoracic Flexion: 85x4x12
C2. Wide Grip Lat Pulldown: 105x4x10
D. Incline DB Press: 60x4x10
E. Preacher Curl: 45x4x12

Video of PR single: Manny Prieto Training 4/11/15: Bench 260x1 PR - YouTube

Looks like the added muscle is helping my bench, though there are still some technique issues which we will focus on in the coming weeks.

302

And today:

Mass Phase 9.1: 4/13/15
Body Weight: 149.6
RHR: 66
HRV: 79 (Green)
Sleep: 8:14, 77% Efficiency (44% Light, 33% Deep)

I trained at Morgan Stanley at 2 PM.

A. Bench: 205x4x5
B. 3-second Paused Bench: 220x3x2 - Heaviest I’ve done for 3-second pauses; normally I’ve done these with a lighter weight after my main bench work sets but this time we went with a heavier weight.
C1. DB Bench: 75x4x8
C2. Seated Cable Row: 100x4x10
D. Dips (Even Sets): BWTx4x16
E1. Alternating DB Curl: 25x4x10 per arm
E2. DB Lateral Raise: 20x3x12

Squatting tomorrow!

303

Mass Phase 9.2: 4/14/15
Body Weight: 149.4
RHR: 68
HRV: 78 (Green)
Sleep: 6:38, 94% Efficiency (60% Light, 35% Deep) - Was up a little later than usual to do some video editing, then had trouble falling asleep.

Squats were done at Morgan Stanley at 2 PM. We had a Fire Safety meeting at 3:30 and by the time we were done I was already cold, so the rest of the workout had to wait until my break at 7.

A. Squat: 325x4x3, 275x8
B. RDL (No Pause): 185x4x8
C. Rear Foot Elevated Split Squat: 45x4x8 per leg
D. Hanging Leg Raise: 4x20

304

Mass Phase 9.3: 4/15/15
Body Weight: 149.0
RHR: 62
HRV: 81 (Green)
Sleep: 6:17, 84% Efficiency (33% Light, 52% Deep)

I had to get in early to give a presentation today. I trained at 1:30 PM at Morgan Stanley (after my presentation).

A. Press: 110x3x6, 115x6 - I was given a range of 110-115. I started off conservative but felt good enough to go for more weight on my last set.
B. Chin-up (Even Sets): BWTx4x13
C. Seated DB Press: 45x4x8
D. Incline DB Row (10-Second Hold at Top of Last Rep): 45x4x10
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12

305

Mass Phase 9.4: 4/16/15
Body Weight: 150.6
RHR: 66
HRV: 72 (Amber)
Sleep: 7:11, 95% Efficiency (65% Light, 31% Deep)

I trained at Morgan Stanley at 2 PM.

A. High Bar Squat: 265x3x8
B. 2-Second Paused High Bar Squat: 285x2, 300x2, 305x2
C. Conventional Deadlift (Controlled Eccentric): 325x8, 305x8, 285x8, 265x8 - I used a bunch of small plates instead of 45 pound Iron Grip plates and these felt much easier.
D. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 55x4x20

306

Mass Phase 9.5: 4/18/15
Body Weight: 150.4
RHR: 66
HRV: 78 (Green)
Sleep: 7:43, 89% Efficiency (48% Light, 42% Deep)

I trained at Morgan Stanley at 2 PM, benching in a power rack - Jason and co. were at a meet this weekend so no Iron Arena for me.

A. Bench: 215x5x4
B. 3-Second Paused Bench: 225x3x2
C. Incline DB Press: 65x4x8
D. Seated Row with Thoracic Flexion: 90x4x12
E. Wide Grip Lat Pulldown: 105x4x10
F. E-Z Curl Bar 21’s (7 wide grip curls, 7 narrow grip curls, 7 reverse grip curls - yes, really): 35x3 sets

307

At this point I figured I’d let the cat out of the bag and reveal my plans for my next meet. I’ll be entering the USAPL Connecticut Spring Classic in Derby, CT on Saturday, May 9, competing in the 66 kg weight class. Even before this “Mass Phase” cutting to the 132 pound weight class hasn’t been getting easier, and with a lower weight limit and 2-hour weigh-ins, the USAPL makes for an easier transition up in weight classes. My main focus is to simply put up a Qualifying Total for USAPL Raw Nationals in October, which shouldn’t be difficult at all (in fact I believe my RUM total would qualify for the 83 kg class), so I’m not too worried about my numbers.

USAPL CT Spring Classic 3.1: 4/20/15
Body Weight: 150.0
RHR: 63
HRV: 76 (Green)
Sleep: 8:08, 95% Efficiency (55% Light, 40% Deep)

I trained at Morgan Stanley at 2 PM.

A. Bench: 205x4x5
B. 3-Second Paused Bench: 220x3x2
C1. DB Bench: 75x4x8
C2. Seated Cable Row: 100x4x10
D. Dips (3 Sets AMRAP, 3 Minutes Rest between Sets): 25, 21, 20
E1. Alternating DB Curl: 25x4x10 per arm
E2. DB Lateral Raise: 22.5x3x12

308

USAPL CT Spring Classic 3.2: 4/21/15
Body Weight: 149.0
RHR: 65
HRV: 77 (Green)
Sleep: 7:08, 95% Efficiency (42% Light, 54% Deep)

A. Squat: 340x4x2, 285x8
B. RDL: 185x4x8
C. Rear Foot Elevated Split Squat: 45 lb. DBs in each handx4x8 per leg
D. Hanging Leg Raise: 4x20

309

USAPL CT Spring Classic 3.3: 4/22/15
Body Weight: 149.2
RHR: 66
HRV: 84 (Green)
Sleep: 7:44, 95% Efficiency (57% Light, 39% Deep)

I trained at Morgan Stanley at 2:30 PM (a little later than usual because I gave an intern a tour of the facility first).

A. Press: 120x4x6
B. Chin-up (3 sets AMRAP, 3 minutes rest between each set): 15, 12, 10
C. Seated DB Press: 45x4x8
D. Incline DB Row (10-Second Hold at Top of Last Rep of Each Set): 50x4x8
E1. Skullcrusher: 45x4x12
E2. DB Front Raise: 15x4x12

310

USAPL CT Spring Classic 3.4: 4/23/15
Body Weight: 149.0
RHR: 65
HRV: 82 (Green)
Sleep: 6:45, 88% Efficiency (44% Light, 44% Deep)

I trained at Morgan Stanley. Squats and deadlifts were done at 2 PM while accessory work was done during my break at 7 due to time constraints.

A. High-Bar Squat: 275x3x6
B. 2-Second Paused High Bar Squat: 285x2, 300x2, 310x2
C. Conventional Deadlift (Controlled Eccentric): 335x8, 315x8, 295x8, 275x8
D. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
E1. Leg Curl: 70x4x12
E2. Abs (Technogym Machine): 55x4x20

311

USAPL CT Spring Classic 3.5: 4/24/15
Body Weight: 148.4 - a bit troublesome that this number is going down, gotta work on getting those kcals back up
RHR: 60
HRV: 74 (Green)
Sleep: 7:46, 75% Efficiency (40% Light, 36% Deep)

I trained at Morgan Stanley at 2 PM.

A. Bench: 225x5x3
B. 3-Second Paused Bench: 205x3x3 - I had the option of going up to 210 but this felt shaky so stuck with 205 for all 3 sets.
C. Incline DB Press: 65x4x8
D. Seated Row with Thoracic Flexion: 90x4x12
E. Wide Grip Lat Pulldown: 105x4x10
F. E-Z Curl Bar 21’s (7 reps wide grip, 7 reps narrow grip, 7 reps reverse grip): 35x3 sets

I crammed the full week in so I could attend the USAPL Brooklyn meet over the weekend - of course I’m not competing but there are some big names on the platform so I figured I’d watch.

312

USAPL CT Spring Classic 2.1: 4/27/15
Body Weight: 147.8 (???)
RHR: 63
HRV: 79 (Green)
Sleep: 8:33, 84% Efficiency (40% Light, 44% Deep)

I trained at Morgan Stanley at 2 PM.

A. Bench: 220x4x5
B. 3-Second Paused Bench: 230x1, 235x2x1 - These moved surprisingly fast, though my spotter might have counted a little too fast.
C1. DB Flat Bench Press: 75x4x8
C2. Seated Row: 100x10, 105x3x10
D1. Alternating DB Curl: 25x4x10 per arm
D2. Lateral Raise: 22.5x3x12

Even though I weighed surprisingly lighter than usual, I felt better physically than I have in a while. Perhaps the extra rest day helped, and as I’m getting closer to my meet the volume is going down. Squatting tomorrow!

313

USAPL CT Spring Classic: 2.2: 4/28/15
Body Weight: ??? (I forgot to weigh myself this morning.)
RHR: 64
HRV: 74 (Amber)
Sleep: 7:38, 88% Efficiency (55% Light, 34% Deep)

I trained at Morgan Stanley at 2 PM.

A. Squat Singles: 275@5, 305@6, 325@6.5, 345@7, 360@9 (2 lb. PR, 5 lb. training PR) - These all felt pretty good. I should note that for training I use Small SBD sleeves which I don’t feel give me any kind of rebound unlike the XS ones I use for meets. I’ll probably go for an even heavier single on Thursday.
B. Paused Squats: 300x3, 315x3, 325x3
C. Barbell RDL: 185x3x8
D. Hanging Leg Raise: BWTx4x20

314

USAPL CT Spring Classic 2.3: 4/29/15
Body Weight: 147.4
RHR: 65
HRV: 80 (Green)
Sleep: 7:12, 85% Efficiency (48% Light, 37% Deep)

I trained at Morgan Stanley at 2 PM.

A. Press: 125x3x5, 120x5 - was supposed to be 4 sets with 125 but the third set was really ugly so lowered the weight.
B. Chin-up: BWTx3x12
C. Seated DB Press: 45x3x8
D. Incline DB Row: 55x4x8
E1. Skullcrusher: 45x3x12
E2. DB Front Raise: 15x3x12

Off tomorrow, then two more workouts to wrap up the last full week before the meet!

315

USAPL CT Spring Classic 2.4: 5/1/15
Body Weight: 148.8
RHR: 62
HRV: 81 (Green)
Sleep: 7:15, 91% Efficiency (43% Light, 49% Deep)

I trained at Morgan Stanley at 2 PM.

A. Squat: 275x1@5, 305x1@6, 325x1@6.5, 345x1@7, 365x1@9.5 PR, 325x2, 335x2 - another squat 1RM PR just 72 hours after my last one, felt good.
B. Sumo Deadlift: 275x2@5, 315x2@6, 365x1@6.5, 405x2@8.5 - This is my first time pulling sumo since the week after RUM, as well as my first time pulling over 400 pounds with a stiff bar. Definitely notice the difference from the deadlift bar but still had some left in the tank.
C. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
D. Abs (Technogym Machine): 55x4x20

This week has been going well so far. One more lift tomorrow to wrap up this last full training week before the meet!

316

USAPL CT Spring Classic 7 Days Out: 5/2/15
Body Weight: 147.8
RHR: 62
HRV: 77 (Green)
Sleep: 7:03, 96% Efficiency (55% Light, 41% Deep)

I trained at Iron Arena at 1 PM, benching on the ER Rack with a Westside Power Bar and kilo plates.

A. Bench: 214x2@6.5, 225x2@7.5, 236x2@8.5, 242x2@9 (PR), 248x1 (missed 2nd) - Was supposed to go 215, 225, 235, then 5 lb. jumps to a new 2RM, but of course the kilo jumps can be tricky. Felt like I had more in the tank with 242, but I was definitely off with 248. This was my first time benching on the ER Rack in a while, and while I didn’t feel like that cost me pounds it does take some getting used to again.
B. Sling Shot: 253x3, 259x2, 259x3 - First time using a Sling Shot since RUM - definitely an adjustment here as well. I was supposed to work up to a 3RM, but my spotter took the bar prematurely on 259. I went ahead and took it again, and while my groove was much better the last rep was slow enough that I stopped there.
C. Incline DB Press: 65x3x8
D. Seated Cable Row: 115x3x12
E. E-Z Bar Curl 21’s (7 wide grip, 7 close grip, 7 reverse grip): 35x3 sets

There certainly is some room for improvement, particularly on the technical side of things, but I am looking forward to returning to the platform next weekend.

317

USAPL CT Spring Classic 5 Days Out: 5/4/15
Body Weight: 149.2
RHR: 65
HRV: 80 (Green)
Sleep: 8:10, 95% Efficiency (54% Light, 42% Deep)

I trained at Morgan Stanley at 2 PM.

A. Squat (work up to opener for a single): 45x8, 95x5, 135x5, 185x5, 225x3, 255x1, 275x1, 300x1, 320x1, 340x1 - I left my sleeves at home because they were still drying (I washed them on Sunday, not realizing that I’d be going up this heavy this week), so these felt a little off but still not too bad.
B. Walkout + 5-second heavy hold: 360x1, 370x1, 380x1
C. Paused Squat: 300x3, 315x3
D. Abs (Technogym Machine): 55x3x20

One last bench workout, then that’s it until Meet Day!

318

USAPL CT Spring Classic 4 Days Out: 5/5/15
Body Weight: 148.2
RHR: 73
HRV: 67 (Amber)
Sleep: 7:45, 81% Efficiency (44% Light, 38% Deep)

I trained at Morgan Stanley at 2 PM.

A. Bench (meet warmups, then opener for 3 doubles): 235x3x2
B. Sling Shot: 260x3x2
C. Seated Cable Row: 105x3x12
D. Lateral Raise: 22.5x3x12

And that’s it until the meet! Looking forward to my first USAPL meet, in a new weight class!

319

Hey Manny, it’s been a while since I stopped by as I’ve had to take a long lay off from training as I’ve now got tennis elbow…the joys of old age creeping up on me grr.
Finally I’m now doing a little bit of weight training in the house so hoping to get back in the gym again soon.

It’s great to see your still setting new PR’s…great benching I’m very jealous :slight_smile:

I see you’ve got a meet coming up and that you’ll be competing at a higher weight category for the first time so good luck and look forward to reading how it went.

320

USAPL CT Spring Classic: May 11, 2015 in Derby, CT
Official Weight: 64 kg (141.1 lbs.)

All attempts were in kilos. All platform lifts were done with an Eleiko powerlifting bar, with a Texas Strength Systems combo rack for Squats and Deadlifts.

Squat: 155 kg (341.7 lbs.)
Bench: 112.5 kg (248 lbs.)
Deadlift: 185 kg (407.8 lbs.)
Total: 452.5 kg (997.5 lbs.) - 2nd place, Men’s 66 kg Open

Video: Welcome to the USAPL - CT Spring Classic 5/9/15 - YouTube

After having to cut as much weight as I did for Raw Unity, I was at a crossroads. My last meet at 132 gave me a total that is Top 11 in the Current rankings, but still far away from the All-Time list, so I was reaching the point where the risk of continuing to cut to 132 outweighed the potential rewards. On the other hand, I was still too small to be competitive at 148, so we spent the first several weeks after RUM focusing on gaining mass.

I’m still far from ready to compete against guys who actually have to cut weight for 148, but the USAPL (which has two-hour weigh-ins) has the 66 kg (145.5 lb.) weight class, so I figured a good intermediate step would be to do a meet in that federation to qualify for Raw Nationals in October.

I had considered doing the USAPL meet at South Brooklyn Weightlifting Club after RUM, but it had sold out before I even finished training for RUM. I had then thought about doing the Orange County meet the following weekend, but then I heard about the CT Spring Classic, which not only was actually closer to home than Orange County, but was going to have several notable lifters - Kimberly Walford was going to be judging, while Ewa Januszkiewicz and Krissy Mae Cagney were on the roster (Krissy would eventually withdraw due to injury, but Ewa did not disappoint, as you can see here: https://scontent.cdninstagram.com/hphotos-xaf1/t50.2886-16/11213118_390468777807171_125875049_n.mp4). So I signed up for that meet.

My own expectations for the meet were low - with the main focus of the past few weeks being hypertrophy, not only did we not have much of a peak for this meet, but much of what I did was a departure from my usual powerlifting training - I didn’t even pull in my competition stance until two weeks out. Plus, with my first meet in a new weight class, and my first USAPL meet, I knew I would be starting from the bottom.

I started meet week at 149, so I did have to cut weight. Unfortunately my weight ended up getting way too low, even though I was eating plenty of food Friday night and even Saturday morning (they ended up splitting the meet into sessions, with men lifting in the afternoon). I did manage to get back up to 146 before stepping on the platform, but I definitely can’t let myself get too light like this again.

The warm-up area used Texas Power Bars and EliteFTS racks and benches, so it definitely felt different from what was on the platform but not a huge difference.

Squat
Warm-ups: 45x8, 95x5, 135x5, 185x5, 225x3, 255x1, 275x1, 300x1, 320x1
Opener: 155 kg (341.7 lbs.) - Good!
2nd: 162.5 kg (358.2 lbs.) - Red-lighted for depth. I stumbled out of the rack which made the lift much more difficult than it should have been. Looked like a close call, but the USAPL is known for not giving those calls. I would have liked more, but knowing how this went I ended up taking it again. I lowered the rack height to see if that would help.
3rd: 162.5 kg (358.2 lbs.) - Red-lighted again. The walkout was a little better, but I still had trouble keeping the bar secured on my back and ended up losing my balance on the way down, so this ended up being another close call.

Bench
Warm-ups: 45x8, 95x8, 135x5, 165x3, 185x2, 205x1, 220x1
Opener: 105 kg (231.4 lbs.) - Good!
2nd: 112.5 kg (248 lbs.) - Good, though it felt much heavier than I had hoped. Even though I had just hit 260 in the gym, I played it safe and went for a small PR.
3rd: 115 kg (253.5 lbs.) - Missed halfway up.

Deadlift
Warm-ups: 135x5, 225x3, 275x1, 315x1, 365x1
Opener: 185 kg (407.8 lbs.) - Good! At this point, needing 451 to reach a PR total, we went right up to 435 for a PR attempt.
2nd: 197.5 kg (435.4 lbs.) - Missed just below the knee, didn’t do a good enough job keeping my knees out.
3rd: 197.5 kg (435.4 lbs.) - Missed again - was keeping knees out more but the bar got away from me.

In terms of my performance, this was a disappointing day, but if I was going to have issues like the ones I had, it was better to have them at a meet with little on the line (I still managed to qualify for Raw Nationals even with the numbers I did have). And despite a poor performance on my part, this was one of the more enjoyable meets I’ve been to (probably 2nd to Raw Unity). Looking forward to ironing out those issues so I can perform better at my next meet.