The Stone’s Training Log – Deload

Training Log –  Week of 3/15 to 3/21/16

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.

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It’s a good thing this was a deload week, beause it was a tough week otherwise.  My wife was out at a school retreat this past weekend, leaving me with a 4-month-old and a toddler.  At this point, the toddler is no problem at all.  The exclusively nursed infant on the other hand?  Quite a handful–especially with the toddler on the hip as well.  Additionally, we celebrated the life our passed friend in powerlifting Maris Sternberg, this past weekend.  Jacob is pictured above holding one of her famous “magic wands” she often had the scorer’s table at meets.

Upper Assist – Tuesday 3/20/16:

Warm-up:

Workout:

  • Band Tricep Pressdowns:  Mini x 100 total reps
    • Supersetted with:  DB Front to Side Raises:  4’s x 15e x 3 sets
  • DB Military:  35’s, 40’s x 10 x 3 sets
    • Supersetted with:  Chest-Supported Rows:  25k x 12  x 3 sets
  • Circuit:
    • Face Pulls w/Pause:  30 x 15  x 3 sets
    • Shoulder Horn:  3’s x 15 x 3 sets
    • Reverse Wrist Curls:  5’s x 20 x 2 sets

I kept the load similarly heavy to last week, but the volume dipped down as we get closer to the meet.  My right shoulder was a bit sore–nothing major, but of note.

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Deadlifts – Wednesday 3/16/16:

Warm-up:

  • Hip Circle Laterals x 2 trips each
  • Band Shoulder Traction
  • McGill 3 Core Basics
  • KB Deadlift:  35# x 15

Workout:

  • Sumo Deadlifts
    • 135 x 8, 5
    • 225 x 3
    • 255 x 1 x 3 sets – Frantz briefs on
  • Chins:  Bwt x 5 x 3 sets
  • McGill 3 Core Work
  • Stir the Pot x 50 reps

And that was it for the day.  The left side of my neck had been feeling a bit sore.  I have no idea what it was from, but was bothering me a decent amount.

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Bench Press – Saturday 3/19/16:

I took Jacob to a birthday party on Friday night, so I came into the gym Saturday to do my light bench work.  It was quite a process getting both kids to a birthday party.  Certainly a toddler is extra energetic when he is at a birthday party.  Moreover, my daughter didn’t seem to want anyone to hold her but me, much to my dismay.

Warm-up:

  • Baby-Resisted Treadmill Walk x 30 min.
  • Band Shoulder Traction
  • McGill 3 Core Basics
  • ShouldeRok x 3 sets

Workout:

  • Floor Press
    • 45 x 10 x 2 sets
    • 95 x 8
    • 135 x 8
    • 155 x 8 x 3 sets
  • DB Incline:  45’s x 10 x 3 sets
  • Band Flys x 15 x 3 sets
  • Supersetted with:  Stir the Pot x 50 total reps
  • McGill 3 Core Work

My right shoulder was once again a bit sore.  I was also very distracted throughout the whole workout.  Alyce was pretty much crying unless I was holding her.  She had fallen asleep when I was walking on the treadmill, but other than that wasn’t very happy.  That Saturday night we went to the memorial celebration, and it was moreorless the same with Alyce crying unless I was holding her.

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Squats – Sunday 3/20/16:

My wife returned a little early from her retreat due to a “situation,” so it was just Jacob and I at the gym on this morning.

Warm-up:

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

Workout:

  • Squats
    • 65 x 10 x 2 sets
    • 105 x 8
    • 165 x 5
    • 215 x 4
    • 255 x 3
    • 305 x 2 – Pred. briefs on
    • 345 x 1 x 3 sets
  • McGill 3 Core Basics
  • Leg Extensions:  Monster Mini x 15 x 3 sets
  • Stir the Pot x 50 total reps

I spent a great deal of time wrapping my teammate knees.  Good thing it was a deload to me.

Monday 3/21/16:

a.m. bodyweight = 175.4#

I was actually pretty pleased that my bodyweight was equal to what it was last weekend due to the fact that it had been a weekend carb-fest with everything going on, and being by myself with the kids.  The cut to 165 begins!

Treadmill–Baby-Resisted x 60 min. / 2.5 miles

And that was my week of deload!  Now it is onto openers this weekend, and then the meet the following weekend.

— Eric Stone

 

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