Manny Prieto's Lightweight Raw Powerlifting Log

Training Training Logs
41

Week #5 Workout #3: 4/4/14
Body Weight: 136.8
Stress Check: 4% (Very Low)
RHR: 62

I didn’t go to Credit Suisse today, so I trained at Morgan Stanley at around 3 PM (I did have a 2 PM client). Interestingly, this is actually the first “normal” training session (in terms of operating on ~8 hours of sleep, training in the afternoon, and training in my “usual” location) that I’ve had since I started training with Jason’s coaching! Credit Suisse has their staffing situation finally sorted out (at least for now), so it looks like I’ll finally be back to “regular” hours. The extra money is helpful, and there were some things I liked about Credit Suisse, but I am looking forward to seeing things return to “normal” - I’ll have more time to catch up on sleep, and work more on my business instead of just in it.

Oh, physically, I felt fine. Mainly worked up with Squats today.

A. Squat (working up to a heavy single, but not my competition max): 45x10, 135x6, 185x3, 225x3, 255x1, 275x1, 295x1, 305x1, 315x1 - Last set called for either 310 or 315, so obviously I went for the latter. 315 felt a LOT slower than it looked on video, but I held my form throughout the lift.
B. Sumo Deadlift: 135x5, 225x3, 285x1, 315x3x3 - Since I squatted I didn’t feel like I needed as many warm-up sets as I would if I were starting with this lift. Felt like an 8.
C. Pendlay Row: 140x8, 145x2x8 - First set felt easy and the program called for “140+” so I added weight to the 2nd set and stuck with it for the 3rd. I probably could’ve gone even heavier, but I didn’t want to get too sloppy.
D. Lat Pulldown (wide grip): 100x3x10
E. Abs (machine): 35x4x20

No training tomorrow, so that wraps up this week’s training.

42

Before I move on to today’s training, I figured I’d share a couple of notes regarding my training going forward, to minimize redundancy:

  1. As I mentioned in my last entry, I’ll be back to my “normal” schedule which means I will be training at Morgan Stanley’s gym on weekdays (unless otherwise noted). Saturdays will usually be at Iron Arena, though I may list that in logs anyway in case there is anything unique about that particular day (such as coaching cues, “game time decision” weight increases, or unique equipment).

  2. Warm-up sets for Bench and Squat have now been programmed. This is a new protocol starting this week - before I had been choosing my own warm-up sets, and this isn’t a huge departure from what I had been doing, but since it will be the same from now on I won’t have to write it in every single log. I should note that these warm-ups assume a standard 45 lb. bar.

Bench: 45x8, 95x8, 135x5, (start pausing) 155x3, 170x3
Squat: 45x8, 95x8, 135x5, 185x5, 225x4, 245x3, 265x3

43

Week #6 Workout #1: 4/7/14
Body Weight: 138.0
Stress Check: 10% (Low)
RHR: 59

I trained at around 9:45 AM this morning so I could shower and change in time to go to the Stadium for Opening Day (Go Yankees!).

A. Bench Press: 170x2x3
B. Bench Press (3 second pause): 160x2x2
C. Incline DB Press: 50x10, 55x2x10 - I had the option of going up here. The first set felt easy, so I took advantage of that option.
D1. Lateral Raise: 12.5x3x12
D2. DB Shrug: 60x3x15 - I could’ve gone up here, too, but I chose not to. I didn’t use straps or chalk for this one.

I got this all done in less than an hour. I should note that now I will be training 5 days a week, with squats being tomorrow and Friday and bench being Monday, Wednesday, and Saturday. I will deadlift on Saturday after benching.

44

Week #6 Workout #2: 4/8/14 (Yes, I’m training on a Tuesday for the first time on this program!)
Body Weight: 140.0 (Apparently the steak-topped fries I had at the Stadium yesterday are great for the bloat.)
Stress Check: 36% (Medium)
RHR: 67

I trained at around 3 PM this afternoon, on “normal” rest. I felt a little sluggish waking up (probably from the long day yesterday), but didn’t feel sore from yesterday.

A. Squat: 255x2x4 - After the 265x3 that is part of my standard warm-up, these were like “back-off” sets. 8 RPE.
B. Paused Squat: 235x2x2 - 7.5ish.
C. Back Extension with doubled mini-band: 4x20
D. Decline Sit-up: 4x20 - The original program called for GHR situps, but since I don’t have regular access to a GHR on weekdays anymore we agreed to substitute decline situps. Unfortunately, the one time I actually have decline situps written into my own workout, the decline bench meant for sit-ups was broken (apparently a bolt came missing?). Some of the older adjustable benches can be set to a slight decline, and I put a plate underneath the bench to give a little more of a decline.

Yes, things are looking a little “too easy” right now, but I’m sure that will change soon as I am back in the gym tomorrow, working up to some heavy doubles on the bench followed by some back-off sets and longer pauses.

45

Week #6 Workout #3: 4/9/14
Body Weight: 138.8
Stress Check: 46% (High)
RHR: 68

I trained at 2 PM on normal rest, though there are lots of red flags on my recovery indices and training 3 days in a row sounds crazy to begin with, but alas, the show must go on . . .

A. Bench Press: 185x2, 190x2
B. Sling Shot: 200x3x2
C. Bench Press (paused, no Sling Shot): 170x2x4
D. Bench Press (3 second pause): 160x2x2
E. Pendlay Row: 135x10, 140x10, 145x2x10

Still not too bad, and I finally get an off day tomorrow. Heavy squatting on Friday.

46

Week #6 Workout #4: 4/11/14
Body Weight: 140.8
Stress Check: 19% (Medium)
RHR: 55

We had a 10 AM meeting this morning so I was running on ~6 hours sleep and trained at around 11 AM.

A. Squats: 280x2, 290x2, 255x2x5
B. Paused Squats: 235x2x2
C. Anderson Squats: 300x3x2 - I set the pins at 11 on the Hammer Strength platform rack which puts me just above parallel. Each set was walked out.
D. Face Pull: 50x4x15
E. Standing Abs (used machine for this one): 35x4x20 - Abs were still sore from Tuesday’s workout, so kept the same weight on these.

The weights have been getting heavier, but this still wasn’t too bad. We’ll see how I feel tomorrow, though, when I bench AND deadlift.

47

Week #6 Workout #5: 4/12/14
Body Weight: 139.2
Stress Check: 36% (Medium)
RHR: 64

Trained at 2 PM at Iron Arena today. All bench press sets were done on the Metal Militia Competition Bench with Iron Wolfe Bench Bar while deadlifts were done with a Texas Deadlift Bar.

A. Bench: 185x3, 170x2x5
B. Bench (3-second pause): 160x2x3

Deadlift Warm-ups: 135x8, 185x5, 225x5 - There was one woman who was in the middle of her work sets on deadlifts at this point (she was already pulling over 225 at that point but her top sets would be less than mine) while Jason and another guy (both of whom deadlift a lot more than I do) would work in later, plus as you will see I would have a TON of work sets, so I didn’t want to take too long here.

C. Deadlift: 265x5, 290x4, 315x3, 325x2x1, 265x3x7 - While RPS meets have a deadlift bar, this is the first time in a while that I’ve used a deadlift bar in training (my high school gym has one but since I started my current job nearly two years ago I haven’t had regular access to one). Every set FLEW up to lockout! My program originally called for 310x3 and 320 for singles but we added 5 pounds to those weights - this was more convenient for the other guys as they were up to 4 plates by that point, but even with the heavier weight these still felt pretty good.
D. Reverse Hyper: 50x4x15 - This was my first time using a real Reverse Hyper machine, so these felt a little awkward at first.

Overall this has been a pretty good week of training. After fluctuating up and down for a while I’ve finally noticed a sustained weight gain - perhaps the extra sleep was what I needed for muscle growth. And the extra sleep has helped a lot with training, too - it’s almost as if I didn’t realize how sleep deprived I was until I finally made up that lost sleep!

That being said, I think that doing as well as I did during that previous sleep-deprived month is a huge boost for me mentally. Last month, both training-wise and life-wise, was a lot harder than I made it look, with 12+ hour days, stress, lack of sleep, etc. The ability to overcome those obstacles is a great thing to have.

48

Looking strong Manny :slight_smile: as usual I have a question when you say A. Bench: 185x3, 170x2x5 B. Bench (3-second pause): 160x2x3 does that mean the A. Bench work is done touch and go ?

Thanks for your time as always

49

[quote]tredaway wrote:
Looking strong Manny :slight_smile: as usual I have a question when you say A. Bench: 185x3, 170x2x5 B. Bench (3-second pause): 160x2x3 does that mean the A. Bench work is done touch and go ?

Thanks for your time as always
[/quote]

Actually, unless I otherwise state (i.e. I say “touch-and-go” or “3-second pause”), all bench press work sets are done with a standard pause.

While I’m at it, with the programmed warm-up I’m not actually required to start pausing until I reach weights of 155 and above, but my earlier warm-up sets tend to be more of a “soft” pause - I don’t have anyone giving me commands for the lighter sets but I do try to slow things down more than a typical “touch-and-go” bench.

50

Week #7 Workout #1: 4/14/14
It looks like the next meet will be RPS Heatwave in Merrick, Long Island on July 12; I’ll begin “counting down” next week.
Body Weight: 141.8
Stress Check: 40% (high)
RHR: 66

Trained at 2 PM (my first client was at 4 PM).

A. Bench Press: 185x2, 190x1, 200x1 - I was instructed to work up to 200 for a single - heavy, but not a max. RPE for 200 was an 8.
B. Sling Shot: 210x3x3
C. Bench Press (paused, no Sling Shot): 175x2x3
D. Bench Press (3-count Pause): 165x2x3
E1. Lateral Raise: 12.5x3x12
E2. DB Shrug: 60x2x15, 65x15 - went up on 3rd set as first two sets were easy.

51

Week #7 Workout #2: 4/15/14
Body Weight: 139.8
Stress Check: 45% (High)
RHR: 74 (Yikes!)

I trained at 2 PM today.

A. Squat: 280x3, 255x2x6 - I wasn’t in any real danger of missing reps here, but these did take a bit more out of me than I thought they would. I was making more of an effort not to “dive-bomb” these as Jason commented last week that I was relying on the stretch reflex too much.
B. Paused Squat: 235x2x3 - Again, a little tougher than usual, but not by much.
C1. 45 Degree Back Extension: Doubled mini-bandx4x20
C2. Decline Situp: 4x20 - The decline bench was fixed (actually I was the one who fixed it, lol) so I did these on a much steeper decline than last week. Even without any added weight, these were pretty challenging, though I should note that I hardly ever do these.

52

Week #7 Workout #3: 4/16/14
Body Weight: 137.8 (Two pounds in one day? That doesn’t look right! :open_mouth: I’ll check tomorrow to see if this is a fluke.)
Stress Check: 54% (High)
RHR: 69

Trained at 2 PM at the usual weekday place; just wanted to get my workout in early enough so I could watch El Clásico and have one of those epic feasts to help get my weight back up. Kinda bummed that Barcelona lost . . . so on to baseball season, I guess. At least Tanaka pitched a pretty good game today.

Anyway . . .

A. Bench Press: 185x3, 175x2x4
B. Bench Press (3-second pause): 165x3x3
C. Incline DB Press: 60x3x10
D. Pendlay Row: 145x4x10

53

Week #7 Workout #4: 4/18/14
Body Weight: 140.4
Stress Check: 29% (Medium)
RHR: 64

I had the day off for Good Friday, so I slept without an alarm clock and made a special weekday appearance at Iron Arena! I did my main squats on the ER Rack as Cynthia was already on her work sets by the time I got there, but the Anderson Squats were done on the EliteFTS rack as she was done by the time I got up to those.

A. Squat: 280x2, 290x1, 300x1, 310x1, 260x2x3 - I was originally supposed to just work up to 300 but Jason had me do another single. He noticed I was going way too deep on my warm-up sets. I do have the habit of doing so, although today may have been even worse as I may have overdid the caffeine before I trained. My walkout definitely felt more solid today, though.
B. Paused Squat: 245x2x2
C. Anderson Squat: 300x3x3 - Based on last week’s video Jason commented I should set the pins up higher, but that was based on the Hammer Strength rack (with platform) at my gym, and of course the racks at Iron Arena are different. I did these from a pin height of 21 on the EFS rack.
D. Face Pull: 50x2x15, 45x2x15 - Apparently I had been doing these wrong which was why I lowered the weight, lol. The first two sets I did standing in a staggered stance, pulling to my forehead, and the second two sets I had one foot on the thigh pad and pulled toward my neck (this was on a lat pulldown; I normally use a free-standing cable column for these).
E. Standing Abs on GHR: Green Bandx4x20

54

Week #7 Workout #5: 4/19/14
Body Weight: 139.2
Stress Check: 26% (Medium)
RHR: 63

Trained at 2 PM at Iron Arena today. All bench sets were done on the ER Rack with a Westside Power Bar. As the others had over 4 plates by the time I got to deadlifts, I started on a Texas Power Bar until I got up to 320+ then used the Texas Deadlift Bar.

A. Bench Press: 185x2, 195x2, 170x2x5 - The program called for 190x2 but said I could try for 195x2 if 185 flied, which it did.
B. Bench Press (3-second Pause): 165x3x3
C. Deadlift: Warm-ups 135x8, 185x5, 225x5, Work sets 265x5, 290x4, 320x1, 335x2x1, 355x1, 280x3x6 - The program originally called for just 320x1 and the two singles at 335 but we decided to go for 355 (which was the PR from my first meet) as everything was looking good. I’ve pulled 355 a couple of times in my previous training cycle between meets but this was the easiest attempt at that weight in the gym. Certainly having regular access to a deadlift bar helps, but now that I’m committing to sumo my technique is getting better (I used to do a lot more opposite stance work in training, particularly in my pre-powerlifting days).
D. Reverse Hyper: 50x4x15

It looks like I had a pretty good week overall - made all my lifts with ease and even took a couple of extra heavier singles with no danger of missing. The “official” countdown to Heatwave begins next week.

55

Looking good Manny keep up the good work :slight_smile:

56

[quote]tredaway wrote:
Looking good Manny keep up the good work :)[/quote]

Thanks!

My next planned meet is RPS Heatwave on Saturday, July 12 in Merrick, Long Island. Thus, this week marks 12 weeks out.

Heatwave 12.1: 4/21/14
Body Weight: 141.0
Stress Check: 28% (Medium)
RHR: 63

Trained at 2 PM at the usual place. I was on somewhat short rest as I had an early client, but after I was done with him the gym was crowded and I was hungry, so I went outside, ran some errands, helped some guy who fell down in the middle of the street, and had lunch at Rockefeller Center before I trained. NBD.

A. Bench: 190x2, 195x2, 205x1, 210x1 - Ties paused PR (my best bench last meet was 205, but I’ve done 210 in training once since then). Of course, I can’t get too excited as I’m supposed to work up to this weight AGAIN on Saturday.
B. Sling Shot: 220x3x3
C. Bench (regular pause, no Sling Shot): 180x2x3
D. Bench (3-second pause): 175x2x2
E1. Lateral Raise: 12.5x3x12
E2. DB Shrug: 70x3x15

57

Heatwave 12.2: 4/22/14
Body Weight: 141.8
Stress Check: 37% (Medium)
RHR: 69

Trained at 3 PM on normal rest.

A. Squat: 280x3, 260x2x4 - I’ve noticed depth is more challenging when I squat in my Adidas TechFit PowerWeb compression shorts vs. other compression shorts. I think it’s about time I retire those pseudo-briefs.
B. Paused Squat: 245x3x3
C. 45-Degree Back Extension: 3/4" Band (only looped once)x4x20
D. Decline Situp 4x20 - lower decline than last week as I wanted to concentrate on form (I think this was more like 30 degrees? The pin was at “2.”) and actually felt this more

Moar benching tomorrow!

58

Heatwave 12.3: 4/23/14
Body Weight: 139.8
Stress Check: 37% (Medium)
RHR: 67

Trained at 2 PM, normal rest, usual place.

A. Bench Press: 190x3, 195x2, 180x2x4 - I wasn’t sore but did feel like my setup on 190 was a little off - hips were a little tighter than usual. Got better as I got through the later sets, though.
B. Bench Press (3-second pause): 170x3x3
C. Incline DB Press: 60x3x10
D. Pendlay Row: 150x4x10

I’m supposed to have Thursday off then train Friday and Saturday. I am gonna be in AZ from tomorrow through Monday, though, and Saturday’s looking really busy, so I may just cram everything into Thursday and Friday.

59

Heatwave 12.4: 4/24/14
I didn’t record my waking weight or recovery indices today because I had to get up REAL early to catch a flight to Phoenix. I generally don’t sleep well the night before travel days anyway so I figured I’d maximize my time at my destination. I had a stopover at St. Louis which made my sleeping situation even weirder, but at least I got multiple breakfasts out of it for the gainzzz.

My schedule for the week is supposed to be off today, squats tomorrow, bench and deadlift on Saturday, but Saturday looks to be a REALLY busy day so I figured I’d move everything up. I didn’t feel sore at all.

I trained at around 2:30 PM at Revolution Training System in Tempe, AZ. The place has platforms, bumper plates, TPBs, Texas Squat and Deadlift bars, a Reverse Hyper, a GHR - pretty much everything you need! T-Nation contributor Bret Contreras happened to be training there, too!

A. Squats: 280x2, 290x2, 260x2x5 - I used a 55 lb. Texas Squat Bar for the first time today (we have one at Iron Arena but Jason usually uses it, with a higher rack height and a lot more weight than I use). I felt like I was cutting off my squats but when I saw my video recording of 290 it looked like I was going TOO deep! I guess my proprioception was thrown off.
B. Paused Squats: 255x2x2
C. Anderson Squats: 300x3, 315x3, 330x3 - Program called for the third set to be “325+” - I was feeling good somI figured I’d go with the +.
D. Face Pull (Lat Pulldown): 50x4x15
E. Standing Abs on GHR: Orange Bandx4x20 - This band seemed a little thinner than the one I normally use at Iron Arena but I couldn’t find a similar sized band (there were thinner and thicker ones, though).

60

Heatwave 12.5: 4/25/14
I’m a little late with this one with everything that was going on this weekend (this was supposed to be Saturday’s workout but I moved it up to Friday).

Body Weight: ??? (No scale)
Stress Check: 48% (High)
RHR: 77

I didn’t feel sore at all. I trained at 3 PM (Pacific Time) at Revolution Training System in Tempe, AZ. I slept 10+ hours which was pretty good especially considering my cousin’s baby was in the house as well.

A. Bench: 190x3, 195x2, 205x1, 210x1, 185x2x3
B. Bench (3-second pause): 175x3x3

Deadlift Warm-ups: 135x8, 185x5, 225x5, (add belt) 250x3 - since I would be working up to some heavy weights I wanted to make sure I warmed up thoroughly. Also, they had a Texas Deadlift Bar but it was loaded to 3 plates so I started with a regular TPB until I got to my working sets.

C. Deadlift: 275x5, 310x4, 335x2, 340x1, 355xmiss, 315x1 - I misloaded my 3rd work set (was supposed to be 325x3, 340x1, 355x1, 365x1 which would be a training PR and match my meet PR, then 315x3x5), 340 was a REAL struggle, and 355 wouldn’t even budge off the ground. I went on to back off sets and even getting one rep with 315 was a struggle so I just moved on to the last exercise.
D. Reverse Hyper: 50x4x15 - They did have a real Reverse Hyper machine here, though it was the Rogue Westside Reverse Hyper which is a different model from the one they have at Iron Arena (roller vs. strap) so it felt very different.

I was pretty disappointed with my pulls - this was the first time I’ve missed a weight since starting this new program, and everything else was going so well. With the Deadlift bar and plenty of chalk, I couldn’t blame the equipment - I just missed the lift. My travel schedule compromised my training more than I would have liked, but fortunately I don’t plan on traveling again until after the meet in July, and I did find a way to get my workouts in (and a great place, at that!).

Time to get focused for that upcoming meet!