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

[MannyPrieto]

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 . . .

[MannyPrieto]

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

[MannyPrieto]

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

[MannyPrieto]

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!