Given how close I am to qualifying for RUM, we’re going to take one more shot at the USPA Wounded Hero’s Powerlifting Meet in Allentown, PA on Saturday, November 8. There were a lot of issues with my squat my last meet, so we’re going to fix that by doing . . . wait for it . . . more squatting!
Wounded Hero 8.1: 9/17/14
Body Weight: 140.6
Stress Check: 26% (Medium)
RHR: 61
I trained at Morgan Stanley at around 2 PM - normal rest, but I started off a little colder than usual because I was on a conference call right before training.
A. Squat: 240x4x9 - I wore my belt one notch tighter than usual. The first two sets moved well (RPEs 7.5, 8) but these did get tougher toward the end. I really tried to bury every rep.
B. Back Extension: Blue Bandx3x20 - I was supposed to do GHRs today and Back Extensions Saturday but Morgan Stanley doesn’t have a GHR so I swapped these two.
C. Seated Cable Row: 85x2x10, 90x2x10 - I was supposed to do 4x10 but the first two sets were easy so I bumped the weight up a little.
D. Weighted Abs (Technogym Machine): 50x4x20
Benching Friday, then squatting again Saturday - now’s not the time to slack off!
Congratulations on the comp Manny…you may not feel you did your best but I do believe the weight cut would not have helped you both physically and mentally.
No doubt you’ll bounce back and be hitting some new PR’s soon 
[quote]tredaway wrote:
Congratulations on the comp Manny…you may not feel you did your best but I do believe the weight cut would not have helped you both physically and mentally.
No doubt you’ll bounce back and be hitting some new PR’s soon :)[/quote]
Thanks!
Wounded Hero 8.2: 9/19/14
Body Weight: 138.8
Stress Check: 20% (Medium)
RHR: 65
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Bench: 170x5x6, 1x7 - The last set was supposed to be for AMRAP without missing.
B. Bent Over BB Row: 135x8, 145x3x8 - I was supposed to do 4x8 but the recommended weight wasn’t specified so I started out light. 135 felt easy so I added a little weight but not too much as I didn’t want to get too sloppy here.
C. Lat Pulldown: 100x3x10
Squatting and pulling tomorrow at Iron Arena!
Wounded Hero 8.3: 9/20/14
Body Weight: 139.2
Stress Check: 45% (High)
RHR: 69
I trained at Iron Arena at 1 PM on normal rest. All squats were done in an EliteFTS rack with a 55 lb. Texas Squat Bar. All deadlifts were done with a Texas Deadlift Bar.
A. Squat: 255x5x7 - This was my second time ever squatting with a Squat Bar in training. I noticed the “smooth” part of the bar is wider than usual so I brought my hands right to the edge of the smooth part (normally I set up with my hands thumbs distance from smooth).
B. Sumo Deadlift (work up to x5@7.5 RPE then do two more sets at that weight): 135x5, 225x5, 275x5, 315x3x5
C. GHR: BWTx4x10 - I was supposed to do these on Wednesday and Back Extensions today but I didn’t have access to a GHR so I swapped the days.
D. Standing Abs on GHR: Green Bandx4x20
Squat vids: Manny Prieto Training (132 lb. Wt. Class) 9/20/14: Squats 255x5x7 (55 lb. Texas Squat Bar) - YouTube
Solid first week back. On to the next one!
Wounded Hero 7.1: 9/22/14
Body Weight: 141.8 (Belt is fitting normally again now.)
Stress Check: 53% (High)
RHR: 73
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Squat: 270x7x5 - These were pretty brutal, not gonna lie. Got a little sloppy especially toward the end.
B. Leg Curl: 70x4x12
C. Abs (Technogym Machine): 50x4x20
Doesn’t sound like a lot in terms of number of exercises but this was pretty challenging volume-wise . . . and I get to bench tomorrow and squat again on Thursday!
Wounded Hero 7.2: 9/23/14
Body Weight: 141.0
Stress Check: 48% (High)
RHR: 67
I trained at Morgan Stanley at around 2:45 PM (missed a train so I got in later than I would have liked) on normal rest.
A. Bench Press: 180x6x5, 190x4 (190 was an AMRAP set - not sure if it was a typo as I’ll be doing 190 for sets of 4 on Friday, but in any case I got 4 reps here)
B. Bent-over BB Row: 145x4x8 - I was supposed to do 4-5 sets but I capped it at 4 due to time constraints (I had to end up doing the third exercise later in the evening).
C. Lat Pulldown: 105x3x10 - I had the option of 3-4 sets. The gym was busy and this was during my lunch break, so I just did my 3 sets and got out.
Off tomorrow, 10x3 squats Thursday - which happens to be my 30th birthday, so this is officially the last workout of my 20s!
Wounded Hero 7.3: 9/25/14 (Happy Birthday to Me!)
Body Weight: 140.4
Stress Check: 2% (Very Low)
RHR: 56
I trained at Morgan Stanley at around 1 PM on normal rest - came in early because I wanted to be sure to get EVERYTHING in and still have time for some birthday treats!
A. Squat: 290x10x3 (Yes, 10 sets of 3 - fitting that I do 30 total reps on my 30th birthday. And I’ll be doing another 4x9 on Saturday.)
B. Back Extension: Blue Bandx4x20
C. Abs (Technogym Machine): 50x4x20
Bench tomorrow, then squatting and pulling Saturday!
Wounded Hero 7.4: 9/26/14
Body Weight: 139.8 (Even with all those birthday treats I still ended up waking up light!)
Stress Check: 9% (Low)
RHR: 61
I trained at Morgan Stanley at around 2:30 PM - normal rest, but a little later than usual as a client of mine wanted to train early.
A. Bench Press: 190x7x4, then an AMRAP set (got 5) - Better than Tuesday, and might have been willing to try another rep with a spotter but I was instructed not to miss a rep here.
B. Pullup (even sets): BWTx4x10
C. Lateral Raise: 15x4x12
Happy belated birthday Manny! Keep up the strong work!
[quote]MightyMouse17 wrote:
Happy belated birthday Manny! Keep up the strong work![/quote]
Thanks, Nathan!
Wounded Hero 7.5: 9/27/14
Body Weight: 140.8
Stress Check: 8% (Low)
RHR: 62
I trained at Iron Arena at 1 PM. Squats were done in an EliteFTS rack with a 55 lb. Texas Squat Bar, while all deadlifts were done with the Texas Deadlift Bar.
A. Squat: 250x4x9
B. Sumo Deadlift (work up to x5@7.5 then do 2 more sets at that weight): 135x5, 225x3, 275x3, 320x3x5
C. T-Bar Row: 45 lb. Platex4x10 - I haven’t done this machine in a while so I started with just the plate and did that for 4 sets.
D. GHR: BWTx4x12
E. Abs (did Standing Abs on GHR): Green Bandx4x20
Wounded Hero 6.1: 9/29/14
Body Weight: 143.4
Stress Check: 14% (Low)
RHR: 62
I trained at Morgan Stanley at around 2 PM on normal rest. Benches were done in a power rack because someone else was using the bench as part of a 10-exercise circuit which included forearm curls and 95 lb. imaginary 3-board presses. #youcantmakethisstuffup
A. Squat: 265x5x7
B. Bench: 180x3x6 - Groove felt off the entire time. Last set was harder than I expected.
C. Sling Shot: 200x5, 190x2x6 - Was supposed to be 200x3x6, but the first set was brutal so I dropped the weight to be sure to get all my reps in. 190 was still tough - definitely felt gassed after those squats.
D1. Leg Curl: 75x3x12
D2. Abs (Technogym Machine): 50x4x20
Off tomorrow, then just bench Wednesday - back to benching three times a week, so hopefully today was just a fluke.
Wounded Hero 6.2: 10/1/14
Body Weight: 142.2
Stress Check: 31% (Medium)
RHR: 76 (Does seem unusually high, but not gonna worry about this for now)
2 PM at Morgan Stanley on normal rest.
A. Bench: 185x4x5 - I got to use the regular bench today. These did feel much better than Monday, partly because of the bench and probably because I didn’t have to squat today.
B. Sling Shot: 205x3x5 - These all flew up!
C. Bent-over BB Row: 145x2x8, 150x3x8 - My program called for 4-5 sets of 8 at 145 or more. First two sets felt easy so I added a little more weight.
D. Lat Pulldown: 105x4x10
Felt good to bounce back from Monday’s workout. More squatting tomorrow!
Wounded Hero 6.3: 10/2/14
Body Weight: 142.0
Stress Check: 31% (Medium)
RHR: 67
2 PM, Morgan Stanley, normal rest.
A. Squat: 280x7x5
B. Back Extension: Doubled Monster Minix4x20
C. Weighted Abs (Technogym Machine): 50x4x20
Simple, though by no means easy. Bench tomorrow, then more squatting and deadlifting on Saturday!
Wounded Hero 6.4: 10/3/14
Body Weight: 142.2
Stress Check: 25% (Medium)
RHR: 67
2 PM, Morgan Stanley, normal rest.
A. Bench: 195x5x4
B. Sling Shot: 215x3x4
C. Pullup: BWTx4x10
D. Lateral Raise: 15x4x12
Finishing off the week with squatting and deadlifting tomorrow!
Wounded Hero 6.5: 10/4/14
Body Weight: 141.8
Stress Check: 32% (Medium)
RHR: 66
I trained at Iron Arena at 1 PM. Unfortunately my sleep schedule was thrown off a little because one of my coworkers was feeling sick and was sent home, so I had to stay late at work Friday and didn’t get home until 2 AM. Squats were done in an EliteFTS rack with a Westside Power Bar, and deadlifts were done with a Texas Deadlift Bar.
A. Squat: 300x10x3 - I had some bar placement issues on some of these sets which threw me off, but I got through all of them. I need to remind myself to get my hand placement measured the next time I squat at Morgan Stanley - those Iron Grip bars don’t have IPF-legal markings and I have a feeling that’s screwing me up when I go back to using a real power bar.
B. Sumo Deadlift: 340x3x4
C. T-Bar Row: 55x4x10
D. GHR: BWTx4x12
E. Standing Abs on GHR: Green Bandx4x20
Wounded Hero 5.1: 10/6/14
Body Weight: 143.4 (I’m not one of those basic bitches that loves PSLs and all that other Fall stuff, but I do like Fall beers better than Summer beers.)
Stress Check: 31% (Medium)
RHR: 62
Morgan Stanley, 2 PM, normal rest, usual rack and bench.
A. Squat: 255x4x9
B. Bench: 190x4x5
C. Sling Shot: 200x5, 205x2x5 - 200+ was the recommended weight and 200 flew up so I added a little more.
D. Leg Curl: 75x3x12
E. Abs (Technogym Machine): 50x4x20 - Slightly tougher since I switched to my Nike Frees for benching. Weightlifting shoes really do make a difference, even on such a simple exercise.
Today was tough, but solid. Off tomorrow, then more benching on Wednesday!
Wounded Hero 5.2: 10/8/14
Body Weight: 141.4
Stress Check: 24% (Medium)
RHR: 66
I benched at Morgan Stanley at around 3 PM - a little late because I had to host another RD and a dietetic intern at 2. Assistance work (rows and lat pulldowns) were done during my break at 8.
A. Bench: 205x4x3
B. Sling Shot: 225x3, 230x2x3 - I was told to do 225+ for 3x3 and the first set flew up (7 RPE) so I added a little weight. 230 was a bit slower so I stuck with that for the third set.
C. Bench (3-second Pause): 195x2x2
D. Bent-over BB Row: 155x4x8 - I was told to do 150+ for 4-5 sets of 8 - went right to 155, first few sets felt good but started to break down by the 4th set so stopped there.
E. Lat Pulldown: 110x3x10 - Again, I had the option of 3-4 sets, just went with 3.
More squatting tomorrow!
Wounded Hero 5.3: 10/9/14
Body Weight: 142.6 (With my busy schedule yesterday I didn’t have a whole lot of solid food so it’s interesting that my weight went up)
Stress Check: 21% (Medium)
RHR: 69
I trained at Morgan Stanley at around 2 PM on normal rest.
A. Squat: 270x5x7
B. Back Extension: Doubled minix4x20
C. Abs (Technogym Machine): 55x4x20
Benching tomorrow, then more squatting along with deadlifting Saturday!
Wounded Hero 5.4: 10/10/14
Body Weight: 141.8
Stress Check: 27% (Medium)
RHR: 62
2 PM, Morgan Stanley, normal rest
A. Bench: 220x5x2 - I wasn’t all that happy with my tightness but I did get through all 5 sets with a weight just 5 pounds off my best double, so I can’t complain too much.
B. Sling Shot: 240x3x2 - had the option of going heavier but stuck with this for all 3 sets
C. Pullup: BWTx4x10
D. Lateral Raise: 15x4x12
Wounded Hero 5.5: 10/11/14
Body Weight: 141.8
Stress Check: 36% (Medium)
RHR: 65
I trained at Iron Arena at 1 PM on normal rest. Squats were done in an EliteFTS rack with a 55 lb. Texas Squat Bar, and all deadlifts were done with the deadlift bar.
I should also note that this was the first time I tried my SBD Knee Sleeves. I got an Extra Small so these were tough to get on and were very tight, but felt AMAZING! Not only did I feel much more stable but I felt a little pop out of the hole - how did I go this long without ever using sleeves? lol
A. Squat: 290x4x5, 300x5 (5RM PR) - I was just supposed to do 290 for 5x5 but these felt good so Jason had me do 300 for the last set.
B. Sumo Deadlift: 320x4, 340x4, 350x4 (4RM PR), 340x4
C. T-Bar Row: 55x3x10, 60x10 - First three sets felt good so added a little more weight.
D. GHR: BWTx4x12
E. Standing Abs on GHR: Green Bandx4x20
Vids:
Squat: Manny Prieto Training (132 lb. Wt. Class) 10/11/14: Squats (sleeves) 300x5 (55 lb. Texas Squat Bar) - YouTube
Deadlift: Manny Prieto Training (132 lb. Wt. Class) 10/11/14: Sumo Deadlift 340x4 - YouTube
Good to end the week strong!