And finally, today:
RPS HeatWave 5.3: 6/10/15
Body Weight: 145.4
RHR: 66
HRV: 72 (Red)
Sleep: 4:47, 91% Efficiency (56% Light, 36% Deep) - had a hard time falling asleep early enough to get ready for my 7 AM client
I trained at Morgan Stanley at around 9 AM.
A. Bench: 215x3@7.5, 225x3@8, 230x2@9, 240x1@8.5 - Finished every set with something in the tank. I’ve done 242 for a double before but the program just called for 240 for a single, and it was the fastest this weight has moved.
B. 3-Second Paused Bench: 205x3x2
C. Chin-ups: 25x3x8, 30x8 - The third set felt good so added weight for my last set.
D. Seated DB Press: 50x4x8
E. Lateral Raise: 15x3x15
After a terrible squat session yesterday I’m glad benching went well. I’ll finally be back to my normal schedule tomorrow (which is a scheduled off day in terms of training) so I’m looking forward to finally getting some rest before two more lifting sessions to finish the week!
RPS HeatWave 5.4: 6/12/15
Body Weight: 147.0 (Finally feeling more like a normal person, lol.)
RHR: 65
HRV: 67 (Red)
Sleep: 7:09, 95% Efficiency (42% Light, 53% Deep)
I trained at Morgan Stanley at around 1:30 PM - back to a normal schedule, but a little early as I had a 3 PM meeting.
A. Sling Shot: 240x3@6, 250x3@7, 255x3@7.5, 260x3@8.5, 260x3@9 - I was given a range of 240-260 for 5 sets of 3. Groove is feeling much better.
B. 3-Second Paused Bench Singles: 225@8, 8.5, 9
C. Dips: BWTx8, 45x8, 65x2x8, BWTx37 - Last set was an AMRAP set.
D. Neutral Grip Lat Pulldown: 105x4x10
E. Cable Rear Delt: 7.5x3x15 per arm
I joked on Facebook that the US Soccer jersey I was wearing was so tight that I couldn’t get it off, which would mean good things for my bench workout. That, or I’m back to a more normal sleep schedule. In any case, today felt good. One more squat/deadlift workout to wrap up this week!
RPS HeatWave 5.5: 6/13/15
Body Weight: 148.4
RHR: 70
HRV: 69 (Green)
Sleep: 5:18, 94% Efficiency (55% Light, 40% Deep) - Oops. Stayed up later than I should have to watch Kimberly Walford compete in Finland.
I trained at Iron Arena at 12 PM, squatting with a Texas Squat Bar and deadlifting with a Texas Deadlift Bar.
A. 3-0-3 Tempo Squat: 250x3@6.5, 270x3@7, 290x3@8, 310x3@9
B. Squat: 320x2@7.5, 330x2@8, 340x2@8.5
C. Sumo Deadlift: 275x3@5.5, 315x3@6, 365x3@7, 385x5 (PR) - Previously 385 was my best triple, so this is a significant PR for me.
D. Sumo Block Pulls: 405x3@7.5, 415x3@8, 425x3@9
E1. Back Extension: Red mini bandx4x20
E2. Standing Abs on GHR: Green bandx4x20
RPS HeatWave 4.1: 6/15/15
Body Weight: 148.8
RHR: 74
HRV: 64 (Amber)
Sleep: 9:18, 88% Efficiency (45% Light, 43% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 225x5x3
B. 3-Second Paused Bench: 195x3x3
C. Incline DB Row: 55x4x10
D. Dips: BWTx12, 45x12, 50x12, 55x2x12
E1. Face Pull: 40x3x20
E2. Skullcrusher: 50x3x12
RPS HeatWave 4.2: 6/16/15
Body Weight: 147.4
RHR: 74
HRV: 62
Sleep: 7:29, 94% Efficiency (55% Light, 39% Deep)
I trained at Morgan Stanley at around 1:30 PM.
A. Squat: 310x4x4 - This was supposed to be last week’s workout, and I actually managed to get every rep of every set with the prescribed weight this time.
B. 2-Second Paused Squat: 275x3x3
C. Conventional Deadlift: 315x4, 335x4, 350x2x4
D. Walking Lunge: 45 lb. DBs in each handx3x8 per leg
E. Leg Curl: 70x4x12
F. Abs (Technogym Machine): 55x4x20
Glad to see that last week was a fluke and I got through everything this time.
RPS HeatWave 4.3: 6/17/15
Body Weight: 147.0
RHR: 69
HRV: 74 (Green)
Sleep: 7:55, 96% Efficiency (69% Light, 28% Deep)
I did my main bench sets at Morgan Stanley at around 2:30 PM (had some errands so started later than I wanted to). Assistance exercises were done during my break at 7.
A. Bench: 235x5x2
B. 3-Second Paused Bench: 210x3x2
C. Chin-up: 30 lbs. added weightx4x8
D. Seated DB Press: 50x4x8
E. Lateral Raise: 15x3x15
Today is supposed to be an off day having benched yesterday, but I have a long day tomorrow and I’m not sure if I’ll have time to train, so I pushed Friday’s workout to today.
RPS HeatWave 4.4: 6/18/15
Body Weight: 146.6
RHR: 70
HRV: 69 (Green)
Sleep: 7:30, 95% Efficiency (59% Light, 37% Deep)
I trained at Morgan Stanley at around 2 PM.
A. Sling Shot: 245x3@7, 255x3@8, 260x3@8 (took me some time to get my groove right), 260x3@8.5
B. 3-Second Paused Bench Singles: 225@8.5, 225@8, 230@9
C. Dips: BWTx8, 45x8, 65x2x8, BWTxAMRAP - I got 40 on my last set, +3 from last week even though my triceps felt like they were going to explode by this point.
D. Neutral Grip Lat Pulldown: 110x4x10
E. Cable Rear Delt: 7.5x3x15
Interestingly, warm-ups felt worse than yesterday but my work sets felt better than yesterday’s work sets.
RPS HeatWave 4.5: 6/20/15
Body Weight: 147.0
RHR: 68
HRV: 66 (Green)
Sleep: 6:17, 85% Efficiency (23% Light, 63% Deep) - plus a little more dozing off that wasn’t tracked
I trained at Iron Arena at 12 PM, squatting with a Texas Squat Bar and deadlifting with a Texas Deadlift Bar.
A. 3-0-3 Tempo Squat: 250x3@6.5, 270x3@7, 290x3@8, 305x3@8.5 - Bar path felt much better than last week.
B. Squat: 325x2@7.5, 335x2@8, 345x2@9 - 345 ties my best double, but this felt much smoother.
C. Sumo Deadlift: 275x3@5, 315x3@5.5, 365x3@7, 395x4@9 (PR)
D. Sumo Block Pull: 405x3, 425x2x3 - I was given recommended weights rather than working up to an RPE this time around. I did have the option of going heavier than 425 for the last set but I wasn’t happy with my form so I stuck with the same weight.
E. Back Extension: Red mini bandx4x20
F. Standing Abs on GHR: Green Bandx4x20
RPS HeatWave 3.1: 6/22/15
Body Weight: 147.8
RHR: 61
HRV: 81 (Green)
Sleep: 6:12, 94% Efficiency (56% Light, 38% Deep)
I had to cover at Credit Suisse early, so I trained at 9:30 AM at Morgan Stanley.
A. Bench: 225x3@8, 235x2@8, 245x1@8.5, 245x1@9 - I was given all the recommended weights and reps, finishing with 245 for 2 singles - best these have moved.
B. Sling Shot: 250x3, 260x2x3 - I was given a range of 250-265 for 3 sets of 3. 250 felt easy enough, but 260 felt shaky so just stuck with that again.
C. 3-Second Paused Bench: 205x2x3
D. Dips: BWTx12, 45x12, 55x3x12
E. Incline DB Row: 55x4x10
F. Face Pull: 40x3x20
This week is off to a good start, though tomorrow’s Squat day also happens to be another long day so we’ll see how that goes.
RPS HeatWave 3.2: 6/23/15
Body Weight: 146.8
RHR: 63
HRV: 79 (Green)
Sleep: 4:39, 88% Efficiency (51% Light, 37% Deep)
I did my squats and deadlifts at Morgan Stanley at 9 AM. Due to time constraints I had to do my assistance exercises at 3:30 PM.
A. Squat Singles: 275@5.5, 295@6, 315@6.5, 335@7.5, 355@9 - 355 didn’t feel too heavy but moved a little slower than I would have liked; someone walked in front of me in the middle of my single and that threw me off.
B. Paused Squats: 275x3@7, 295x3@8.5, 305x3@9
C. Conventional Deadlifts: 315x3, 345x3, 365x2x3
D. Walking Lunge: 45x3x8 per leg
E. Leg Curl: 70x4x12
F. Abs (Technogym Machine): 55x4x20
Didn’t feel too bad despite the short rest, but I will be benching tomorrow so we’ll see how that goes.
RPS HeatWave 3.3: 6/24/15
Body Weight: 146.2
RHR: 68
HRV: 76 (Green)
Sleep: 7:49, 95% Efficiency (56% Light, 40% Deep)
I trained at Morgan Stanley. Benching was done at 2:45 PM (I had a 2:00 client and I was too tired to come in earlier) while assistance exercises were done at 7 PM.
A. Bench: 225x3@8.5, 235x2@8.5, 240x2@8.5 - Technically 240 is 2 lbs. short of my PR (I did 110 kg with the Eleiko plates at Iron Arena), but this did feel smooth - execution was better than the 235 double. In general everything before 240 felt like crap but 240 itself felt good - probably rushed through warm-ups faster than I should have.
B. 3-second Paused Bench: 215x3x2
C. Weighted Chinups: 30x4x8
D. Seated DB Press: 50x4x8
E1. DB Lateral Raise: 15x3x15
E2. Skullcrushers: 50x3x12
RPS HeatWave 3.3: 6/24/15
Body Weight: 146.2
RHR: 68
HRV: 76 (Green)
Sleep: 7:49, 95% Efficiency (56% Light, 40% Deep)
I trained at Morgan Stanley. Benching was done at 2:45 PM (I had a 2:00 client and I was too tired to come in earlier) while assistance exercises were done at 7 PM.
A. Bench: 225x3@8.5, 235x2@8.5, 240x2@8.5 - Technically 240 is 2 lbs. short of my PR (I did 110 kg with the Eleiko plates at Iron Arena), but this did feel smooth - execution was better than the 235 double. In general everything before 240 felt like crap but 240 itself felt good - probably rushed through warm-ups faster than I should have.
B. 3-second Paused Bench: 215x3x2
C. Weighted Chinups: 30x4x8
D. Seated DB Press: 50x4x8
E1. DB Lateral Raise: 15x3x15
E2. Skullcrushers: 50x3x12
RPS HeatWave 3.4: 6/26/15
Body Weight: 146.6
RHR: 67
HRV: 72 (Green)
Sleep: 7:49, 95% Efficiency (63% Light, 32% Deep)
I trained at Morgan Stanley at 2 PM.
A. Bench: 225x3@8, 240x1@8.5, 250x1@9.5 - 250 moved a little slower than I would have liked but still not a struggle.
B. 3-Second Paused Bench Singles: 230@9, 230@9, 230@9.5 - I had the option of going up to 235 but 230 felt heavy so I stuck with it for all three sets.
C. Dips: BWTx8, 45x8, 65x8, 70x8, BWTxAMRAP - Got 35 - felt gassed after all the benching and heavier dip sets.
D. Neutral Grip Lat Pulldown: 110x2x10, 115x2x10
E. Cable Rear Delt: 7.5x3x15
A little behind on the logging - sorry! Here’s Saturday’s training:
RPS HeatWave 3.5: 6/27/15
Body Weight: 146.4
RHR: 64
HRV: 61 (Amber)
Sleep: 5:33, 95% Efficiency (56% Light, 40% Deep)
I trained at Iron Arena at 12 PM, squatting with a Texas Squat Bar and deadlifting with a Texas Deadlift Bar.
A. Squat Singles: 275@5, 295@5.5, 315@6, 340@7, 360@9
B. 2-Second Paused Squat (start at 285 and go up to a 9 RPE): 285x2@8, 295x2@9
C. Sumo Deadlift: 275x3, 315x3, 345x1, 375x1, 405x3 PR
D. Sumo Block Pull: 405x3, 425x2x3
E. Back Extension: red minix4x20
F. Abs (Standing Abs on GHR): Green Bandx4x20
Video: Manny Prieto Training 6/27/15: Squat 360x1, Sumo Deadlift 405x3 PR - YouTube
Solid week. Looking forward to some nice PRs in a few weeks.
And now for today . . .
RPS HeatWave 2.1: 6/29/15
Body Weight: 148.8 (Thanks to my Assistant Manager for treating us to some yummy BBQ at Fette Sau after the Mobility Workshop yesterday!)
RHR: 71
HRV: 69 (Green)
Sleep: 8:15, 90% Efficiency (47% Light, 43% Deep)
I benched at Morgan Stanley at 1:30 PM as I had a 3 PM client. Assistance exercises were done at 7 PM due to time constraints.
A. Bench: 225x3@8, 235x3@9
B. Sling Shot: 250x3, 260x2x3 - My groove felt off the whole time. My Sling Shot felt even more snug than usual, and I wonder if my bloat backfired to the point where I couldn’t control the weight, so I didn’t go any heavier than 260.
C. 3-Second Paused Bench: 200x2x3 - These felt much easier.
D. Incline DB Row: 55x4x10
E. Face Pull: 40x3x20
Volume is going down, but intensity is going up, as is frequency - this is the first of six consecutive training days this week! We’ll see how this goes . . .
RPS HeatWave 2.2: 6/30/15
Body Weight: 144.8 (I had a feeling 148.8 was an inflated number, but 4 lbs. in one day???)
RHR: 68
HRV: 67 (Green)
Sleep: 7:53, 95% Efficiency (76% Light, 19% Deep)
I trained at Morgan Stanley at 2 PM.
A. Squat Singles: 275@5.5, 295@6, 320@6.5, 340@7.5, 360@9.5 - Basically the same weights as Saturday, but everything felt significantly heavier for some reason. I’m not sure if it was the weight fluctuation, the crap bar that kept sliding around my back, or the simple fact that Iron Arena is a much better training environment than my work gym.
B. Paused Squats: 280x3, 300x2x3
C. Walking Lunges: 45 lb. DBs in each handx3x8 per leg
D1. Leg Curl: 70x4x12
D2. Abs (Technogym Machine): 55x4x20
RPS HeatWave 2.3: 7/1/15
Body Weight: 146.0
RHR: 70
HRV: 80 (Green)
Sleep: 7:01, 93% Efficiency (60% Light, 33% Deep)
I trained at Morgan Stanley at 1:30 PM - I had an early client so I wanted to make sure I got everything in.
A. Bench: 225x1@6.5, 235x1@8, 245x2@9.5 - without anyone to give commands the pause on the 2nd rep might have been a little fast, but this is the most I’ve done for a double.
B. 3-Second Paused Bench: 215x3x2
C. Weighted Chin-up: 30x4x8
D. Lateral Raise: 15x3x15
RPS HeatWave 2.4: 7/2/15
Body Weight: 144.8
RHR: 66
HRV: 74 (Green)
Sleep: 6:49, 83% Efficiency (42% Light, 41% Deep)
I trained at Morgan Stanley at 1 PM as I had several early clients wanting to get out before the holiday.
A. Sumo Deadlift (warm up to 315, then add Reverse Bands and work up to x1@9.5): 365@5, 405@5.5, 435@6.5, 455@7, 475@8.5, 485@9.5 - This was my first time doing Reverse Bands, and setting this up was awkward - was supposed to set the bands at 5’10" but neither rack works well for that (the half-rack has too narrow of a base for sumo and the platform rack has too wide of a base to pull from the floor) so I just used the band pegs at the top, but the heaviest pair of bands I had was only 1" (for some reason I thought it was thicker). I might have had more in me but I had to pull on the platform which was very slippery.
And . . . that was it. Yes, just one exercise. Two more days this week so I’m not done yet, though.
Hope the Americans out there have a Happy Fourth of July!
Hey Manny, I see you incorporate the slingshot into your bench training do you feel this has helped your raw bench and if so what are the benefits ?
Also how are you incorporating it in to your bench workouts ie is it to build triceps or perhaps give your shoulders and elbows a lighter session sort of like a heavy, medium light day etc ?
Thanks for your time
Hey, sorry I’ve been MIA for a while! To answer your question, I usually use the Sling Shot for overload training to get some heavier work after my main bench work (we always start with the competition lift). With the Original Sling Shot most people can handle about 10% more than they normally can raw - I usually do something like triples at or near my raw 1RM. It helps a lot with lockout strength as well as overall technique - if your technique is off it’s actually much harder to use the Sling Shot.