The Stone’s Training – Back to some HEAVY weight

Training Log –  Week of 2/23 to 2/28/16

My name is Eric Stone, and I have been competitively powerlifting for 15+ years. I started ChicagoPowerlifting.com, and am the APF IL State Chairman.  I am co-owner of 2XL Powerlifting gym in Lombard, IL and have been running Team Stone, a competitive powerlifting team for the past 7-8 years.  I compete primarly in the APF and AAPF, equipped in the 165 and 181 lb weight classes.  I have top lifts of 677/413/535 @ 165, and 727/451/551 @ 181.   I am following a 10/20/Life program written by Brian Carroll.  I am currently trainining for the APF IL State Meet on April 3 in Sycamore, IL.

Maris Sternberg Squat

Maris Sternberg Squatting

After a much needed deload, it was back to some HEAVY weight this week.  In fact, it was as heavy a week of training (all together) that I’ve probably had since starting my programming with Carroll last March.  It has been alot of off-season work for the squat and deadlifts, and only meet peaking on the bench thus far.

Upper Assist – Tuesday 2/23/16:

Warm-up:

Workout:

  • Band Tricep Pressdowns:  Mini band x 100 reps
  • Military
    • 45 x 10 x 2
    • 75 x 5
    • 95 x 4
    • 105 x 4
    • 115 x 4
    • 120 x 4 x 2 sets
  • Supersetted with:
    • Underhand Pulldowns:  120, 130 x 10 x 4 sets
    • Mach. Rear Delt:  33 x 15 x 4 sets
  • Shoulder “Shocker:”  10/4’s x 12e x 3 sets
  • Shoulder Horn:  3’s x 15 x 3 sets
  • Supersetted with:  Reverse Wrist Curls:  5’s x 20 x 2 sets

Went through the workout pretty quickly between clients again tonight.  Overall felt fine, good shoulder and tricep work.

IMG_3702

Future Team Stone – Alyce

Deadlifts – Wednesday 2/24/16:

Today really marked the day of heading back into using heavy weights.  I’ve enjoyed all of the off-season work, and foundation building.  But I love the feel of lifting really heavy weights (for me).

a.m. – Treadmill Incline Walk x 30 min.

p.m. – Warm-up:

  • Treadmill Backward Hip Circle Walk x 5 min.
  • Band Shoulder Traction
  • McGill 3 Core Basics
  • KB Deadlift:  35# x 15

Workout:

  • Sumo Deadlifts
    • 135 x 8, 5
    • 225 x 5
    • 315 x 3 – suit on
    • 405 x 2 – straps UP
    • 445 x 2
    • 495 x 1
  • 3.5″ Block Pulls
    • 405 x 3
    • 435 x 3 x 2 sets
  • Barbell Rows:  60k, 65k x 8 x 2 sets
  • Supersetted with:  Fatbar Shrugs:  40k, 45k x 10 x 2 sets
  • Glute-Ham Raise Leg Curls:  Bwt x 10, 12, 15
  • Supersetted with:  Stir the Pot x 100 reps

My “dip and go” method on the deadlift is one I generally only use in my suit with the straps up.  It helps get a little of “pop” out of the deadlift suit.  I need to make sure I stay nice and upright when I go into that “dip” and pull the lats in tight.  Overall felt strong on all my sets though.

Maris Sternberg Deadlift

Maris Sternberg Deadlifting

Bench Press – Friday 2/26/16:

I found out this past Thursday that my good friend, coach, and mentor Maris Sternberg passed away.  I have plans on doing a full retrospective of our time together, and her contribution to the sport of powerlifting.  Maris had not been particularly healthy the past few years.  So, unfortunately, it was not a huge surprise.  It was still sad to hear, especially since I had just been talking with my wife Jackie how we should head into Chicago to see her.  Sadly, we thought about it too late.  I had called a month or so ago to check in after I heard she had had a heart attack.  I have quite a bit to say about Maris and her influence in my participation in powerlifting, but I will save it for a separate post.

Warm-up:

  • Band Shoulder Traction
  • McGill 3 Core Basics
  • ShouldeRok x 3 sets

Workout:

  • Bench Press
    • 55 x 10 x 2 sets
    • 105 x 8
    • 145 x 5
    • 195 x 3
    • 235 x 2
    • 295 x 2 – shirt on, 2-board
    • 340 x 2 – 2-board
    • 385 x 1 – 1-board
    • 405 x 2 – 2-board
  • Raw Close Grip Bench
    • 195 x 5
    • 205 x 5
    • 215 x 5
  • DB Incline:  50’s, 55’s x 15 x 3 sets
  • Band Flys x 20 x 3 sets
  • Supersetted with:  Stir the Pot x 100 reps

Felt pretty strong today on bench.  The first rep of my set with 405 I touched a bit too high, and almost lost the grove.  As seen in the video, the 2nd rep was in a much better spot, and came up much smoother.

IMG_3691

Squats – Sunday 2/28/16:

2/27 a.m. bodyweight = 174.4 lbs

After a somewhat “down” end to my week emotionally, we were able to celebrate at my brother Ken and his wife Rachael’s “gender reveal” party for their baby to be.  We found out they are having a boy, which was very exciting for everyone.  Because of the party on Saturday, I did my weekly weigh-in Saturday morning.  After a night of carb-y eating, my weight was probably a bit up on Sunday.

Warm-up:

  • Hip Circle Laterals x 2 trips each
  • McGill 3 Core Basics
  • KB Squat:  20# x 15
  • Bulgarian Split Squats:  Bwt x 10each

Workout:

  • Squats
    • 65 x 10 x 2 sets
    • 125 x 8
    • 165 x 5
    • 255 x 3
    • 345 x 2 – Pred. briefs on
    • 435 x 2 – suit on, straps down
    • 525 x 2 – TP5000 wraps on
    • 560 x 2 – straps UP, Ken wrap
    • 630 x 1 – same
    • 665 x 1 – Reverse monster mini bands
  • Pause Squats Raw – Buffalo Bar
    • 145 x 5
    • 195 x 5
    • 235 x 5
  • Bulgarian Split Squats:  Bwt x 15each x 3 sets
  • Leg Extensions:  Mini band x 20 x 3 sets
  • Supersetted with:  Stir the Pot x 100 reps

Putting the straps up on the suit definately make a HUGE difference.  The shear pressure from the double with 560 made me feel close to blacking out at the bottom of the 2nd rep trying to get depth.  My depth was not where it needs to be on the two singles.  On the 630, I just came up, and knew right away I came up too soon.  I felt better on the 665, but still was parallel at best.  I need to get more used to feel of depth with the straps up.

Maris Sternberg

Maris the musician as well

“A day without squats is a day without sunshine!”  – Maris Sternberg

Overall training-wise, it was a good week.  It definately moved me in the right direction towards the IL State Meet.  From a personal perspective, it was a tough week, and one of introspection of my 15+ years in this sport.

— Eric Stone

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