Raw Nationals will be in October this year, so I have quite a bit of time before that meet. So I figured I’d get in one last tune-up to shake off the rust from this past training cycle - I’ll be doing the RPS HeatWave meet in July. I realize this will be different from USAPL conditions, with the oversized bars and benches they use at RPS meets, but considering I don’t train with that stuff most of the time it shouldn’t be a big deal, and while the Liberty Games (which are USAPL sanctioned) would be a more ideal choice I was already going to the RPS meet anyway as I will be coaching a lifter there.
RPS HeatWave 9.1: 5/12/15
Body Weight: 146.8
HRV: 69
HRV: 71 (Red) - Lowest HRV I’ve had with the ithlete app. I’ve been battling some bad allergies lately so that could be why.
Sleep: 8:27, 96% Efficiency (61% Light, 35% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 185x4x5
B. Incline DB Row: 50x4x10
C. Dips: BWTx10, +45x4x10
D. Face Pull: 35x3x20
E. Skullcrusher: 45x3x12
Easing back into things. Squatting tomorrow.
RPS HeatWave 9.2: 5/13/15
Body Weight: 146.8
RHR: 65
HRV: 68 (Red)
Sleep: 8:25, 90% Efficiency (46% Light, 45% Deep)
I trained at Morgan Stanley at 2 PM.
A. Squat: 265x5x5 - Really emphasized depth, which wasn’t a problem given how light this was. I did find I was bouncing out of the hole a little too much on the early sets so I did work on controlling my descent and depth toward the later sets, but I’ve never squatted TOO deep on the platform so I’m not too concerned here.
B. Walking Lunge: 40 lb. DBs in each handx4x8 per leg
C. Leg Curl: 65x4x12
D. Abs (Technogym Machine): 50x4x20
Off tomorrow, then benching and pulling on Friday.
RPS HeatWave 9.3: 5/15/15
Body Weight: 146.8
RHR: 64
HRV: 75 (Green)
Sleep: 6:34, 95% Efficiency (55% Light, 41% Deep)
I trained at 1 PM at Morgan Stanley (early because of a 3 PM meeting).
A. Bench: 180x5, 190x5, 200x4, 210x3
B. 3-Second Paused Bench: 225 for 3 singles
C. Sumo Deadlift: 315x4x4
D. RDL: 185x10, 205x2x10 - Recommended range was 185-225. 185 was easy, 205 felt challenging enough to stick with that.
E. Abs (Technogym Machine): 50x4x20
Everything felt easy this week. Looking forward to a full week next week!
I was in Albany this past Sunday through Tuesday for a conference. I have managed to keep up with my training through this time, but I have fallen behind logging. Here’s Monday’s workout:
RPS Heatwave 8.1: 5/18/15
Body Weight: ??? (I didn’t have my scale on this trip.)
RHR: 59
HRV: 90 (Green)
Sleep: 6:54, 86% Efficiency (46% Light, 41% Deep)
I trained at ABC Sports and Fitness at 8 PM, benching on a Metal Militia bench.
A. Bench: 195x4x5 - These felt a bit off. The head part of the bench flopped a bit more than normal, and the bar seemed to have a slight bend and felt a little thicker than usual. Still managed to get all my prescribed reps though.
B. 3-Second Paused Bench: 185x3x3
C. Chest-Supported T-Bar Row: 50x4x10
D. Dips: BWTx10, 45x4x10
E1. Face Pull: 40x3x20
E2. Skullcrusher: 45(?)x3x12 - This felt easier than usual - might have been a lighter E-Z Curl Bar (I know E-Z Curl bars are often different weights but I didn’t bother to weigh this one).
And Tuesday . . .
RPS HeatWave 8.2: 5/19/15
Body Weight: ??? (Again, no scale.)
RHR: 68
HRV: 74 (Green)
Sleep: 5:52, 68% Efficiency (25% Light, 44% Deep) - A late workout the previous night made it difficult for me to fall asleep, but unfortunately the day started early . . . at least breakfast was provided, though.
I trained at ABC Sports and Fitness at around 1:30 PM (the conference ended at 12:30). Of note, this was my first workout trying out my new Inzer Forever Lever Belt. It probably needs to be broken in a bit more, but it is nice to get the belt tight without having to dry hump a squat rack before every set.
A. Squat: 275x4x5
B. 2-Second Paused Squat: 255x3x3
C. Conventional Deadlift: 315x4x4
D. Walking Lunge: 40x3x8 per leg
E. Leg Curl: 65x4x12
F. Abs (Machine, different from my normal gym): 50x4x20
Video: 5/19/15: Adventures In Albany . . . With A New Belt! - YouTube
Finally, here’s today:
RPS HeatWave 8.3: 5/20/15
Body Weight: 145.4
RHR: 68
HRV: 77 (Green)
Sleep: 9:10, 96% Efficiency (55% Light, 41% Deep)
I trained at Morgan Stanley at around 2:30 PM.
A. Bench: 190x5, 200x5, 205x4, 215x3
B. 3-Second Paused Bench: 195x3x2
C. Weighted Chinups: +25x4x8
D. Seated DB Press: 40x4x10
E. Lateral Raise: 15x3x15
Benching again tomorrow . . . yes, really.
RPS HeatWave 8.4: 5/21/15
Body Weight: 147.8
RHR: 70
HRV: 71 (Green)
Sleep: 7:44, 95% Efficiency (49% Light, 47% Deep)
I trained at Morgan Stanley at 2 PM.
A. Sling Shot: 225x3@6, 235X3@7, 245x3@7.5, 255x2x3 - I was given a range of 225-255 for 5 total sets. I started off conservatively but 245 felt pretty easy so I knew I was good for 2 sets with 255.
B. 3-Second Paused Bench Singles: 185@6, 205@7.5, 225@8.5
C. Dips (4 sets AMRAP, 3 min rest between sets): 30, 25, 20, 20
D. Neutral Grip Lat Pulldown: 100x4x10
E. Cable Rear Delt: 10x15 per arm, 7.5x2x15 per arm - This was my first time doing these. 10 felt a little too heavy so went with 7.5 for the last 2 sets.
Squatting and pulling sumo tomorrow!
And today . . .
RPS HeatWave 8.5: 5/22/15
Body Weight: 146.8
RHR: 68
HRV: 67 (Amber)
Sleep: 6:44, 89% Efficiency (58% Light, 32% Deep) - I had an early client so had to wake up early, plus allergies were keeping me up.
I started my workout at 12:30 due to the early client, but after my pulls from the floor I ran out of time and had to train her, so block pulls and accessory work were done at 3 PM.
A. Paused Squat: 265x4x4
B. Squat: 285x2, 305x2, 325x2
C. Sumo Deadlift: 275x3, 315x3, 365x3, 380x3
D. Sumo 3" Block Pull (work up to 9 RPE): 380x3@8, 390x3@8.5, 400x3@9 - Because I had to wait until after I trained my client to do this, I wasn’t quite as warm, so these felt awkward. Block pulls are a pain to set up anyway, but the situation made it even more difficult. I did seem to have grip issues as the weight got heavier.
E1. Back Extension: Doubled red mini bandx4x20
E2. Abs (Technogym Machine): 50x4x20
Done for the week a little early . . . Hope everyone has a great Memorial Day Weekend!
RPS HeatWave 7.1: 5/26/15
Body Weight: 147.0
RHR: 62
HRV: 84 (Green)
Sleep: 7:26, 86% Efficiency (55% Light, 32% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 205x4x5
B. 3-Second Paused Bench: 185x3x3
C. Incline DB Row: 50x4x10
D. Dips: BWTx10, +45x4x10
E1. Face Pull: 40x3x20
E2. Skullcrusher: 45x2x12, 50x12
Hope everyone had a great Memorial Day Weekend!
RPS HeatWave 7.2: 5/27/15
Body Weight: 147.2
RHR: 68
HRV: 63 (Amber)
Sleep: 6:52, 84% Efficiency (52% Light, 33% Deep)
I did my squats at 12:30 PM, then deadlifts and accessory exercises at 3 PM (I had a 2 PM client).
A. Squat: 285x4x5
B. 2-Second Paused Squat: 260x3x3
C. Conventional Deadlift: 315x4, 325x4, 335x2x4 - I was given a range of 315-345 for 4 sets. These moved well enough but I was rounding more than I would have liked so I played it safe for the last set. Maybe it was because I was cold from the nutrition client session, or maybe I still need to break in the new belt.
D. Walking Lunge: 20 kg kettlebells in each handx3x8 per leg
E. Leg Curl: 65x4x12
F. Abs (Technogym Machine): 55x4x20
RPS HeatWave 7.3: 5/28/15
Body Weight: 147.6
RHR: 67
HRV: 75 (Green)
Sleep: 8:09, 93% Efficiency (55% Light, 38% Deep)
I trained at 2:30 PM at Morgan Stanley.
A. Bench: 195x5, 205x5, 210x4, 220x3
B. 3-Second Paused Bench: 200x3x2
C. Chin-up: +25x4x8
D. Seated DB Press: 40x2x10, 45x2x10 - 40 felt easy so decided to go a little heavier
E. Lateral Raise: 15x3x15
Still felt a little sore, but otherwise everything went well.
RPS HeatWave 7.4: 5/29/15
Body Weight: 146.2
RHR: 69
HRV: 76 (Green)
Sleep: 7:12, 89% Efficiency (43% Light, 46% Deep) - I tried to go to bed earlier but had a really hard time falling asleep.
Because of train delays I couldn’t get in until 3 PM, so I did my main bench sets at 3 and then did my assistance exercises during my break at 7. I had to bench in a power rack as I didn’t have anyone available to spot me.
A. Sling Shot: 245x2x3, 255x3@8.5, 260x3@9.5, 255x3@9 - I was supposed to do 245 for the first 2 sets then was given a range of 255-260 for the rest of the sets. Felt good enough on my first shot at 255 to go for 260, but that went rough so went back down for my last set.
B. 3-Second Paused Bench Singles (no Sling Shot): 205@7, 225@8.5, 225@9 - I was supposed to go 205, then 225+ for two singles but was supposed to keep it below a 9 RPE. 225 felt shaky the first time so I stuck with the same weight.
C. Dips (body weight, 4 sets AMRAP with 3 minutes rest between sets): 33, 28, 20, 18 for 99 total reps. The first two sets did feel a little easier than last week because of the long delay after benching, but these did get tough toward the end.
D. Neutral Grip Lat Pulldown: 100x2x10, 105x2x10 - 100 felt easy so went up.
E. Cable Rear Delt: 7.5x3x15 per arm
Benching today was a bit sloppier than I would have liked, given the time constraints and the spotter situation. But at least the strength is there. One more squat/deadlift session to wrap this week up!
A little behind on the logging - sorry, guys! Here’s Saturday’s workout:
RPS HeatWave 7.5: 5/30/15
Body Weight: 146.4
RHR: 68
HRV: 76
Sleep: 4:08, 91% Efficiency (49% Light, 42% Deep) - Yes, this wasn’t a whole lot of sleep. I had to get up early to take my CSCS Exam (which I aced, BTW).
I trained at Iron Arena at 1 PM, squatting with a Texas Power Bar out of an EliteFTS Rack and deadlifting with a Deadlift Bar.
A. Paused Squat: 270x4x4
B. Squat (No Pause): 290x2, 310x2, 330x2 (Video: Manny Prieto Training 5/30/15: Squats 290x2, 310x2, 330x2 - YouTube) - Felt easy overall, though Jason is concerned about my butt shooting up too fast so we’re going to work on that.
C. Sumo Deadlift: 275x3, 315x3, 365x3, 380x3@8 - Even though I wasn’t entirely happy with my form here, these did feel much better than the same weight last week.
D. Sumo Block Pull (work up to x3@9) - 380x3@7, 400x3@8, 410x3@9
E. Back Extension: mini bandx4x20
F. Abs (Standing Abs w/Band on GHR): Green Bandx4x20
Even on short rest, it felt good to be back with the Iron Arena crew - it’s been way too long!
And today . . .
RPS HeatWave 6.1: 6/1/15
Body Weight: 146.0
RHR: 70
HRV: 78 (Green)
Sleep: 8:11, 96% Efficiency (55% Light, 42% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 210x4x5
B. 3-Second Paused Bench: 190x3x3
C. Incline DB Row: 55x4x10
D. Dips: BWTx10, 45x8, 65x3x8 - The weight didn’t feel too bad but it was hard to stay stable with a 45 and 2 10 lb. plates. For the last set I used 2 25 lb. plates, a 10, and a 5 and it did feel a little better.
E1. Face Pull: 40x3x20
E2. Skullcrusher: 50x3x12
RPS HeatWave 6.2: 6/2/15
Body Weight: 147.2
HRV: 78 (Green)
Sleep: 8:16, 94% Efficiency (46% Light, 49% Deep)
I trained at Morgan Stanley at 1:30 PM.
A. Squat: 300x4x4
B. 2-Second Paused Squat: 270x3x3
C. Conventional Deadlift: 315x4@6.5, 325x4@7.5, 335x4@8, 345x4@9 - These were a bit slower off the floor than last week but my back position (aside from the last set) felt much better than last week.
D. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
E1. Leg Curl: 70x4x12
E2. Abs (Technogym Machine): 55x4x20
RPS HeatWave 6.3: 6/3/15
Body Weight: 146.2
RHR: 58
HRV: 79 (Green)
Sleep: 7:55, 88% Efficiency (40% Light, 49% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 200x5, 210x5, 215x4, 225x3
B. 3-Second Paused Bench: 205x3x2
C. Weighted Chin-up: 25x4x8
D. Seated DB Press: 45x4x10
E. Lateral Raise: 15x3x15
RPS HeatWave 6.4: 6/4/15
Body Weight: 148.2
RHR: 62
HRV: 82 (Green)
Sleep: 5:02, 94% Efficiency (40% Light, 54% Deep)
I was running on very little sleep as I trained clients early - I’ll be covering at another site in the evenings for the next several days so I’m training my clients in the mornings. And this was supposed to be an off day but with a VERY busy weekend ahead I am trying to get everything in during the week. I trained at Morgan Stanley at around 11 AM (after training my clients and eating).
A. Sling Shot: 245x2x3, 260x3@9.5, 255x3@9 - This was supposed to be 260x2x3 but the first set was much shakier than I would have liked even though I did get every rep cleanly.
B. 3-Second Paused Bench Singles: 225@9, 225@9, 225@9.5 - I had the option of going up to 230 but again these were tough, so just stuck with 225 for now.
C. Dips (4 sets AMRAP, 3 minutes rest between sets): 35, 28, 25, 20
D. Neutral Grip Lat Pulldown: 105x4x10
E. Cable Rear Delt: 7.5x3x15 per arm
RPS HeatWave 6.5: 6/5/15
Body Weight: 147.0
RHR: 60
HRV: 80 (Green)
Sleep: 6:27, 95% Efficiency (51% Light, 45% Deep)
I had another early client today. Trained at Morgan Stanley at 10 AM.
A. 3-0-3 Tempo Squat: 245x3@6.5, 265x3@6.5, 285x3@7.5, 300x3@8.5
B. Squat: 315x2@7, 330x2@8.5, 340x2@9.5 - I was a little concerned about depth on the first rep of 340 as my left knee had been bothering me during warm-ups - it did feel fine during my work sets as I was able to work around it, but I was worried that I was cutting depth too close because of it, so I buried the second rep. Coming up with it was ugly but I was able to grind through it.
C. Sumo Deadlift: 275x3, 315x3, 365x3@7.5, 385x3@8.5 - This ties my best triple, but that was done on a deadlift bar and this actually felt a lot better. I’ve been working on holding my form (as opposed to yanking the bar off the ground) and that has helped a lot.
D. Sumo Block Pull (work up to x3@9): 385x3@7, 405x3@8, 425x3@9.5 - Definitely overshot here.
E1. Back Extension: red minix4x20
E2. Abs (Technogym Machine): 55x4x20
With my coworker (Evelyn Mantilla, in case anyone is wondering) competing in Figure at the NPC Atlantic States on Saturday, along with the Champions League Final and the Belmont Stakes, followed by my Iron Arena teammates competing at a meet on Sunday, this is going to be a VERY busy weekend, so I’m glad I got through this week. Hope everyone has a great weekend!
A little behind on the logging due to a busy weekend and a crazy work schedule - sorry!
Monday’s training:
RPS HeatWave 5.1: 6/8/15
Body Weight: 147.8
RHR: 63
HRV: 81 (Green)
Sleep: 3:13, 62% Efficiency (33% Light, 30% Deep)
I got home much later than I should have after handling my teammates at a LONG meet, and I had to open at Morgan Stanley since the guy who normally does it was out. I trained at around 12 PM, after the morning shift was over.
A. Bench: 205x4, 215x4, 225x3, 230x2 - These all felt off, very slow, but didn’t miss a rep.
B. 3-Second Paused Bench: 190x3x3
C. Incline DB Row: 55x4x10
D. Dips: BWTx12, 45x4x12
E1. Face Pull: 40x3x20
E2. Skullcrusher: 50x3x12
And Tuesday . . .
RPS HeatWave 5.2: 6/9/15
Body Weight: 145.4 (Had a hard time eating enough - definitely surprised to see it this low though!!!)
RHR: 63
HRV: 69 (Amber)
Sleep: 10:05, 97% Efficiency (63% Light, 35% Deep)
Since I didn’t have any early clients I was in Long Island all day, so I trained at Bev Francis Powerhouse Gym at around 1:30 PM.
A. Squat: 310x3, 305x3, 295x2x4 - This was an EPIC fail - I was supposed to do 310x4x4 but clearly that wasn’t happening. 310 and even 305 felt way too heavy, and even my 295 sets were grinders. The bar felt a little thicker than usual so my weights may have been off, and weighing way lighter than I normally do didn’t help.
B. 2-Second Paused Squat: 265x2x3, 270x3 - I was supposed to do 275x3x3 but I lowered my weights based on the way my regular squats had been going. 265 felt relatively easy but I was specifically told to focus on maintaining a consistent bar path so I was cautious with increasing the weight.
C. Conventional Deadlift: 315x4, 335x4, 350x2x4 - The bar I was pulling with was bent which did throw me off, but even then these felt MUCH easier than usual - what a difference actually having all round plates makes!
D. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
E. Leg Curl: 70x4x12
F. Abs (machine, but different from the usual one): 50x4x20
This was one of the worst squatting sessions I’ve had in a while, but at least my other lifts haven’t suffered too much.