More Like a Half Gallon of Milk - Powerlifting for Little Guys

[Leah Lutz]

Congrats! I've enjoyed keeping up with your journey. Sounds like a great meet for you, even if you fell short of that RUM total. Here's to getting it in the fall!

[MannyPrieto]

Congrats! I've enjoyed keeping up with your journey. Sounds like a great meet for you, even if you fell short of that RUM total. Here's to getting it in the fall!

Thanks!

Post-Meet 1.1: 7/14/14
Body Weight: 139.6 - My weight typically does go down a bit after cutting weight. Also, I haven't been taking my normal training supplements (creatine, Plazma, etc.) when I'm not training.
Stress Check: 21% (Medium)
RHR: 59 - Lowest in a while. Looks like the fatigue from training has dissipated.

I'm calling this period "Post-Meet" as we are easing back into things a little, but with my next meet most likely in October this isn't the time to be slacking off. I trained at around 2 PM at Morgan Stanley on normal rest.

A. Squat: 225x4x6 - Working on moving my stance in. This didn't feel completely comfortable (I might have moved in a little too close) but the weight was easy enough that every rep moved well.
B. Walking Lunge: 16 kg KBs in each handx3x8 per leg
C. RDL: 135x10, 145x10, 155x10, 165x10
D. Leg Curl (Morgan Stanley doesn't have a GHR): 70x3x12
E. Technogym Ab Machine 40x4x20

One more day of training this week, then 4 days next week.

[MannyPrieto]

Post-Meet 1.2: 7/18/14
Body Weight: 138.8
Stress Check: 11% (Low)
RHR: 60

I trained at Morgan Stanley at around 2 PM on normal rest. Some bros were air-5-board-pressing on the bench so I benched in a power rack today.

A. Bench (touch-and-go): 175x4x6 - I haven't done touch-and-go in a while (nearly all benches in training are paused) so these felt a little weird.
B1. Incline DB Press: 55x3x12
B2. Chin-ups: BWTx4x12 (supposed to do "even" sets here - all sets for the same number of reps)
C1. Seated DB Press: 35x3x10
C2. Seated Row: 70x3x12

Done until next week!

[MannyPrieto]

Post-Meet 2.1: 7/21/14
Body Weight: 139.2
Stress Check: 17% (Medium)
RHR: 57

I trained at Morgan Stanley at 2 PM on normal rest. First "full" week (4 days) back in the gym, so still building up gradually.

A. Squat: 240x5x6 - Still working on moving the stance in, so still pretty light.
B. Walking Lunge: 40 lb. DBsx3x8 per leg
C. Barbell RDL: 135x10, 165x10, 175x10, 185x10 - Going with a shorter lockout time, so felt a little easier, but 185 was still challenging.
D. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 40x4x20

Benching tomorrow!

[MannyPrieto]

Post-Meet 2.2: 7/22/14
Body Weight: 139.8
Stress Check: 55% (High)
RHR: 66

Usual time and place.

A. Bench (touch-and-go): 185x5x6
B1. Incline DB Press: 55x4x10 - My reps last week were sloppy, so I stuck with 55s and these were better.
B2. Chinups (even sets): BWTx4x12
C1. Seated DB Press: 35x3x10
C2. Seated Cable Row: 70x3x12

[MannyPrieto]

Post-Meet 2.3: 7/24/14
Body Weight: 140.6
Stress Check: 24% (Medium)
RHR: 60

I trained at Morgan Stanley at 2 PM. I wanted to say this was on normal rest, but I was dragging out of bed and felt a little sluggish.

A. Paused Squat: 240x5x4
B. Conventional Deadlift (controlled eccentric): 260x4x5
C. Rear Foot-Elevated Split Squat: 40 lb. DBsx3x8 per leg
D1. Back Extension: 1" Green Bandx4x20
D2. Abs (Technogym Machine): 45x4x20

I was going to post pictures of my Powerlifting Watch Rankings, as I had a #9 total as of yesterday, but they just updated it today with the results of USAPL Raw Nationals and now I'm down to #13. lolz.

At least RoriMegan got herself a #9 total in the 165 class, despite weighing closer to the 148 lb. limit and not even having any individual lifts in the Top 20! Way to go, Rori!!!

[MannyPrieto]

Post-Meet 2.4: 7/25/14
Body Weight: 140.0
Stress Check: 40% (High)
RHR: 61

I trained at Morgan Stanley at around 2 PM, on normal rest.

A. Bench Press (touch-and-go for AMRAP with 4 min rest between sets): 135x21, 13, 15, 10 - Someone walked in front of me on the 2nd set which threw me off a little. Decent, but not quite as awesome as these guys: https://www.youtube.com/watch?v=Ed7P..._AUBLSt7SxKAmw
B. Pendlay Row: 135x10, 145x10, 150x10, 155x10
C. Dips (even sets): BWTx3x15
D. Pullups (even sets): BWTx3x10
E. Defranco 3-Way Shoulder Shocker (https://www.youtube.com/watch?v=DJ3T5V_Etnc): 25 lb. plate for front raises, 10 lb. DBs for others - 3x10 each

That's it for this week! Looking forward to a full week of training next week!

[MannyPrieto]

Before I go train today I figured I'd share this recent blog post of mine. I normally wouldn't use a training log to get all philosophical on people but I figured some of you might find this useful:

http://mannyprietotraining.blogspot....s-blog-in.html

[MannyPrieto]

Post-Meet 3.1: 7/28/14
Body Weight: 142.4 (Finally starting to feel like a normal person again, lol.)
Stress Check: 16% (Medium)
RHR: 63

I trained at Morgan Stanley at around 2 PM on normal rest. Physically I feel fine, but we're still laying off competition stance deadlifts and high-frequency paused benches for now, so I'll still call this "Post-Meet." I should note that we had planned for me to do my next meet in October but the date of that meet may change which could affect my own plans, so as of now nothing's official.

A. Squat: 265x5x5 - These still moved pretty well (first 4 sets @7.5, last set@8), but all the high squatting going on in my line of sight was pretty distracting. I was more ticked off about that than anything I did.
B. Walking Lunges: 40 lb. DBsx3x8 per leg
C. Barbell RDL: 135x10, 185x10, 195x10, 200x2x10 - Grip was a little shaky on those last few sets; form broke down a little on that last set of 200.
D. Leg Curl: 70x4x12
E. Abs (Technogym Machine): 45x4x20

Benching tomorrow.

[MannyPrieto]

Post-Meet 3.2: 7/29/14
Body Weight: CRAP I FORGOT TO WEIGH MYSELF THIS MORNING
Stress Check: 49% (High)
RHR: 68

I trained at Morgan Stanley at around 2 PM today. For some reason I had trouble falling asleep last night so it was more like 6-7 hours instead of the usual 8. Oh well.

A. Bench Press (touch-and-go): 200x5x5 - RPEs were 8, 8, 8.5, 9, 10. Still not a huge fan of the bench they have at Morgan Stanley.
B1. Incline DB Press: 55x2x10, 60x2x10 - Was supposed to do 4x10 with weights in the 55-60 range - started off conservatively but was feeling good so I went with 60s on the last two sets.
B2. Chinups: BWTx4x12
C1. Seated DB Press: 40x4x10
C2. Seated Row: 75x4x12

Off tomorrow, then two more days of training this week.