HeatWave 7.1: 5/27/14
Body Weight: 144.8 (There was lots of feasting this Memorial Day Weekend. We’ll see if this was just bloat from said feasting.)
Stress Check: 32% (Medium)
RHR: 73
I trained at Morgan Stanley at around 2:30 PM. You may have noticed that Tuesday was my first workout of the week - I’m scheduled for just 4 training days instead of 5, given that most gyms are closed on Memorial Day. Of course, with me benching on a Tuesday, my preferred handoff partners weren’t around, and someone was already on the bench when I was to start my warmup, so I ended up benching on the Hammer Strength Half Rack. With a bigger arch, I was able to touch my chest while keeping the safety pins at the lowest height, but the deep-ass J-hooks on those things are annoying.
A. Bench Press: 200x3, 210x3 (rep PR)
B. Sling Shot: 230x3, 240x2, 235x3, 240x2 - I was supposed to do 230x3, 240x3, 250x3, but I needed to ask a random bro for a handoff and 240 ended up being a real struggle. I backed down to 235 to get my reps in, but then decided to get another double at 240 just because I was so pissed about that 2nd set. 250x3 may have been ambitious considering that was a really tough single recently, but I would have liked to do better with 240.
C. Bench (3-second pause): 185x2x3
D. Lateral Raise: 15x3x12
E. Seated Row: 75x4x12
HeatWave 7.2: 5/28/14
Body Weight: 143.0
Stress Check: 52% (High)
RHR: 73
I trained at around 3 PM at Morgan Stanley, on normal rest.
A. Squat: 270x4x5
B. Paused Squat: 250x3x3
C. Back Extension: 1" Green Bandx4x20
D. Decline Sit-up (highest decline) 4x20
It’s been a while since I squatted with this kind of volume. This is the only squat workout for this week - benching again tomorrow, then again on Saturday along with deadlifts.
HeatWave 7.3: 5/29/14
Body Weight: 144.4
Stress Check: 13% (Low)
RHR: 63
I trained at around 10 AM at Credit Suisse as I had to help out there again. Strange how my recovery indices are at their best on my third training day in a row, on 5 hours of sleep.
A. Bench Press: 190x4x5
B. Bench Press (3-second pause): 185x3x3
C. Incline DB Press: 65x4x8 - I ended up using a slightly lower decline on the last two sets because I was breaking down too much.
D. Bent-over BB Row: 155x4x8
The benches felt even more brutal today - having to bench in less than ideal conditions, without my preferred spotters, takes a lot out of me. I’ll have a much-needed rest day tomorrow, then hopefully I’ll be able to do my Saturday training at Iron Arena - between Jason’s meet and Memorial Day Weekend, it’s been two weeks since I’ve been there, and some big benches and deadlifts are planned, so it will be nice to get quality coaching, training partners, and equipment again.
HeatWave 7.4: 5/31/14
Body Weight: 143.5
Stress Check: 14% (Low)
RHR: 61
I trained at 1 PM at Iron Arena, having slept ~7 hours. Benching was done in the ER Rack, and all Deadlift sets used a Texas Deadlift Bar.
A. Bench: 200x2, 215x2, 220x2 (Rep PR) - I was originally just going to do the first two sets but 215 moved easily so we went ahead and took another double.
B. Deadlift: (Warm-ups: 135x8, 225x5) 275x3, 315x2, 355x1, 385x1, 405x1 - YES, I’ve pulled 4 plates! It slipped out of my hands the first time, but I gave it another try and got it! That’s 40 lbs. on my Deadlift in 14 weeks of training (to go along with 15 lbs. on my Squat and 25 lbs. on my Bench).
C. Reverse Hyper: 50x3x15
D. GHR: BWTx3x12
Deadlift vid: Manny Prieto Training (132 lb. Wt. Class) 5/31/14: Sumo Deadlift 405x1! - YouTube
Training during the week without my usual spotters was tough, so it was good to get back to Iron Arena and put up some solid lifts.
Well done on your PR’s Manny your training seem’s to be going really well 
Out of interest when benching where do you grip the bar ?
[quote]tredaway wrote:
Well done on your PR’s Manny your training seem’s to be going really well Out of interest when benching where do you grip the bar ?[/quote]
Thanks! For benching I go thumbs’ length from the smooth part of the bar. This reminds me that I should try to actually measure this distance out the next time I’m at Iron Arena as sometimes the bars where I normally train have different markings even though for powerlifting the marks are supposed to be a standard distance.
While there certainly are powerlifters who use a wider grip to cut down on their range of motion, this isn’t for everyone as it can place a lot of stress on the shoulder joint. Since working with Jason we have tweaked my bench setup quite a bit but he never asked me to try widening my grip, and this isn’t something I discussed with him myself but I do know he mentioned on Facebook that he isn’t an advocate of super-wide grips himself for the same reasons I just mentioned.
Interesting…your grip isn’t much wider than the close grip that Mightymouse uses
HeatWave 6.1: 6/2/14
Body Weight: 144.4
Stress Check: 13% (Low)
RHR: 62
I did my Squats at around 9:30 AM at Morgan Stanley (had to help out at Credit Suisse, but left my stuff at Morgan Stanley). Assistance work was done at 3:30 PM at Credit Suisse due to both time constraints and equipment availability.
A. Squat: 285x4x4
B. Paused Squat: 260x3x3
C. GHR: 15 lb. DBx4x12 - I was supposed to do back extensions today and GHRs on Thursday but today is the only day this week that I’m covering at Credit Suisse (which has a GHR). I elevated the back of the Sorinex on 10 lb. plates to simulate the angle of the EFS GHR.
D. GHR Situp: BWTx4x20 - Abs are to be done on Monday, Thursday, and Saturday this week. Since I was already at the GHR I figured I’d do these.
HeatWave 6.2: 6/3/14
Body Weight: 142.0
Stress Check: 28% (Medium)
RHR: 67
I trained at Morgan Stanley at around 2 PM (clients starting at 4) on ~8 hours of sleep. Yay normal rest!
A. Bench Press: 205x4x3 - Yes, this is my meet PR from February, and I’m 4x3’ing it with ease.
B. Sling Shot: 205x2 (warm-up), 225x2, 245x2, 250x2 - I used a “prototype” Medium Sling Shot (I normally use a Large red one). Definitely much tighter, but had more pop off the chest. The original plan was 225-245 for 3 sets of 2, but those first two sets flew up so I went for 250 (which was my previous Sling Shot 1RM).
C. Lateral Raise: 15x3x12
D. Seated Row: 75x4x12
HeatWave 6.3: 6/4/14
Body Weight: 141.0
Stress Check: 1% (Very Low)
RHR: 62
I originally wasn’t going to train today (I’m only scheduled to train four days this week and since I’m working up on bench press I fully intend to do so at Iron Arena on Saturday), but I ended up helping out at NewsCorp from 11 to 3 and had a little down-time, plus my readiness indicators were good even with just 6 hours of sleep. So I trained at Morgan Stanley - squats at 3:30, then assistance work at 8 due to time constraints.
A. Squats: 300x4x3
B. Anderson Squats: 315x5, 335x5, 345x5, 350x5
C. Back Extension: Green Bandx4x20 - These were supposed to be done on Monday but I did GHRs on Monday instead since that was the only day I had access to a GHR.
D. Abs: 40x4x20 (used Technogym Ab Machine)
HeatWave 6.4: 6/7/14
Body Weight: 142.6
Stress Check: 50% (High)
RHR: 69
Considering I had two off days in a row, those numbers look weird. I trained at Iron Arena at 12 PM - Jason moved the start time up because he had to leave early. This meant less sleep than I would have liked, but since I was working up today I wanted to lift on a quality bench with people who actually knew what they were doing. All benching was done with a Metal Militia bench with 50 lb. Iron Wolfe Super Bench Bar, and all deadlifting was done with a Texas Deadlift bar.
A. Bench Press: 50x8, 100x8, 140x5, 155x3, 175x1, 195x1, 205x1, 215x1, 230x1, 235x1 (PR) - I was tempted to go for 240 here, but 230, while much easier than the last time I tried it, was a 9. Tightness was an issue, but PRs are PRs.
B. Deadlift: 135x8, 225x5, 275x5, 315x4x5
C. Bent-over BB Row: 135x6, 150x6, 165x2x6
D. Reverse Hyper: 60x4x15
E. Standing Abs on GHR: Green Bandx4x20
HeatWave 5.1: 6/9/14
Body Weight: 143.8
Stress Check: 43% (High)
RHR: 71
I trained at Morgan Stanley at around 2 PM, on what was supposed to be “normal” rest although the rain this morning screwed with my sleep a little. In any case, these numbers are looking weird. Anyway . . .
A. Squats (worked up to a 1RM): 45x8, 95x8, 135x5, 185x5, 225x3, 265x1, 290x1, 310x1, 330x1, 345x1, 350x1 - depth was a little close for comfort on that last one. I’ll post videos when I get the chance.
B. Paused Squats: 275x2, 295x2, 305x2 - The last one was up to me. 295 felt pretty good so I went ahead and added 10 lbs.
C. Back Extensions: 1" Green Bandx4x20
D. Abs (I chose the Technogym Ab Machine): 40x4x20
Looks like I’m gonna need 355-240-410 to qualify for RUM (the qualifying total is 1003, but this is assuming no kilo plates). It won’t be easy, but traditionally I’ve done better at meets than at the gym so I’m almost there.
Vids from Monday’s squats:
Good work Manny! Way to push through those squats.
[quote]MightyMouse17 wrote:
Good work Manny! Way to push through those squats.[/quote]
Thanks, Nathan! I showed Jason the vids and he agreed that 350 was a little high, but it is important to learn how to grind through a lift every now and then.
HeatWave 5.2: 6/10/14
Body Weight: 140.6 (???)
Stress Check: 15% (Medium)
RHR: 69
I trained at 2 PM at Morgan Stanley, on normal rest.
A. Bench Press: 185x4x5
B. Sling Shot: 215x2, 230x2, 240x2x2
C. Lateral Raise: 15x3x12
D. Seated Row: 75x4x12
HeatWave 5.3: 6/12/14
Body Weight: 141.8
Stress Check: 5% (Low)
RHR: 58
Long day today, so trained at Morgan Stanley at around 10 AM. Interestingly, these are the best readiness indices I’ve had in a while, despite the short rest. I felt a little off last Saturday after two off days in a row, so I figured I’d try spacing my workouts out a bit more this week.
A. Squat: 280x3x3
B. Anderson Squat: 315x5, 345x5, 360x2x5
C. Reverse Hyper (on a Back Extension, facing backwards): 1.5" Red Bandx4x15 - I’m supposed to do GHRs today and Reverse Hypers on Saturday but I don’t have a GHR at my gym. This isn’t an actual Reverse Hyper machine but this does work better than any attempt at a substitution for GHRs.
D. Decline Sit-ups: 4x20
HeatWave 5.4: 6/14/14
Body Weight: 143.0
Stress Check: 30% (Medium)
RHR: 65
I trained at 1 PM at Iron Arena today. Benching was on the Metal Militia Bench with 50 lb. Iron Wolfe Super Bench Bar. Deadlifts used the Texas Deadlift Bar.
A. Bench Press: 205x4x3
B. Bench Press (3-second pause): 195x3x2
C. Deadlift: (warm-ups: 135x8, 225x5, 315x3) 335x4x4
D. Bent-over Row: 135x6, 155x6, 170x2x6 - 170 was sloppy, especially the last set
E. GHR: 10 lb. platex4x12 - I tried a band but it was too hard. Even with elevating the Sorinex GHR on plates, it isn’t nearly as hard as the EliteFTS GHR, and trying to elevate the incline on the Sorinex even more is a pain in the ass.
F. Standing Abs on GHR: Green Bandx4x20
HeatWave 4.1: 6/16/14
Body Weight: 144.2
Stress Check: 51% (High)
RHR: 67
I trained at around 1:30 PM today at Morgan Stanley (I went into the city a little early to pick up my Team USA jersey in time for USA vs. Ghana and I have one early client, but otherwise nothing of note).
Bench warm-ups are now 45x8, 95x6, 135x5, 155x3, Paused 170x3, 190x3
A. Bench Press: 205x3, 190x2x3
B. Bench (3-second pause): 185x2x3
C. Incline DB Press: 50x3x12 - No weight was indicated here so I went a little conservatively to make sure I got 12 clean reps for all 3 sets.
D. Chinup (strict): BWTx4x12 - The number of reps weren’t specified but the idea was to get the same number of reps for all 4 sets. That last set was sloppy but I got 12 easily on the other 3.
I’m back to 5x/week this week, so back at it with squats tomorrow!
HeatWave 4.2: 6/17/14
Body Weight: 142.0
Stress Check: 54% (High)
RHR: 75
My main lifts were done at around 2 PM at Morgan Stanley.
New Squat Warm-up: 45x8, 95x5, 135x5, 185x5, 225x3, 255x3, 285x3
A. Squat: 295x3, 275x2x4
B. Anderson Squat: 295x5, 315x2x5 - I was told to set the pins at a height that would make 315 an 8.5 RPE, so I went ahead and set the pins back down to 11 on the Hammer Strength platform rack (which was where I had them the very first time I tried this exercise before Jason told me to raise the pins up 1, lol). The lower height certainly does make a difference.
C. Paused Squat: 260x2x3
D. Conventional Deadlift (controlled eccentric): 245x3x5 - The concentric on all of these was pretty easy - the controlled eccentric was a challenge, especially on that last set (it didn’t help that I was pressed for time by that point, either).
E. Abs (I chose the Technogym ab machine once again): 45x4x20 - I had to do these at around 8 PM because I had to get on a conference call right after my deadlifts (in fact I actually dialed the phone between my 2nd and 3rd deadlift sets, lol).
The squats didn’t feel great but at least I didn’t miss a rep. Benching again tomorrow!
HeatWave 4.3: 6/18/14
Body Weight: ??? (I was in a rush this morning so I didn’t weigh myself in today.)
Stress Check: 12% (Low)
RHR: 61
I trained at around 1:30 PM (I gave a presentation at noon so I was running on around 6 hours of sleep).
A. Bench Press: 205x2@7.5, 215x2@9
B. Sling Shot: 230x3x2
C. Bench Press (paused, no Sling Shot): 190x2x4
D. Bench Press (3-second pause): 175x2x2
E. Bent-over Row: 155x4x8
