The Stone’s Training Log – Heavy Singles

Training Log –  Week of 3/1 to 3/7/16

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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We are now a month out from the IL State Meet.  The training is now really starting to get heavy, and I definately need to get to a more intense place for each workout.  Not that I ever just “go through the motions,” but I do need to get “up” for these types of workouts.

Upper Assist – Tuesday 3/1/16:

The Monday prior, I did about an hour of walking on the treadmill while my daughter Alyce was attached to me on a front carrier.  She was just in a fussy mood–so if I wasn’t holding her or bouncing her, she was crying.  So, I never got to my upper assist workout until Tuesday.

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

p.m. – Warm-up:

Workout:

  • Band Tricep Pressdowns:  Mini band x 100 reps
  • DB Front to Side Raises:  4’s x 15 x 3
  • DB Miliary:
    • 15’s x10
    • 20’s x 10
    • 25’s x 10
    • 30’s x 10
  • Supersetted with:  Chest-Supported Rows:
    • 15k x 12
    • 20k x 12
    • 22.5k x 12
    • 25k x 12
  • Circuit:
    • Face Pulls w/Pause:  25, 30 x 15 x 3
    • Shoulder Horn:  3’s x 15 x 3
    • Reverse Wrist Curls:  5’s x 20 x 2

I’m entering into the last 4-week mini-cycle leading into the State Meet.  So, I decided to really dial back the work on my upper assist day.  I am still doing a pre-fatigue type of work for the tri’s and shoulders, and from there I decided to replace my barbell military press with DB military for the last month.  Otherwise, I am just doing alot of upper back and “prehab” type work.

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Looks like I’ve been doing it wrong

3/2/16 – Cardio/Rest Day

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

For whatever reason, I woke up and my HRV system put me in the “red” zone for the day.  I didn’t feel terrible, but I was practically falling asleep back to the gym in the afternoon.  I even felt a bit sick to my stomach, so I opted to “save it” and sick my deadlift workout with the team.  Instead, I decided to do it the next day between shifts of clients.

Deadlifts – Wednesday 3/3/16:

Being that this was scheduled to be a pretty heavy deadlift, I’m glad I waited a day to do this workout.  The main negative was me trying to get myself “psyched up” to pull heavy in a completely empty gym.

Warm-up:

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

Workout:

  • Sumo Deadlifts
    • 135 x 8, 5
    • 225 x 3
    • 315 x 2 – suit on
    • 405 x 1 – straps up
    • 485 x 1 – Projected opener
    • 540 x 1 – Projected 2nd attempt
  • 3.5″ Block Pulls (suit still on, straps down)
    • 405 x 3
    • 445 x 2
    • 455 x 2
  • Barbell Rows
    • 60k x 8
    • 65k x 8
    • 70k x 8
  • Supersetted with:  Fatbar Shrugs:
    • 40k x 10
    • 45k x 10
    • 47.5k x 10
  • Glute-Ham Raise Leg Curls:  Bwt x 8, 10, 8
  • Supersetted with:  Stir the Pot x 100 total reps

Overall I felt pretty good about this workout.  The 540 maybe got a touch away from me at the start, but overally had good speed considering it would be a meet PR if I hit that same weight at the meet.

Bench – Friday 3/4/16:

Doing bench the day right after deadlift is probably not optimal, but given how well my workout went the day prior, I think I went the right route.

Warm-up:

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

Workout:

  • Bench
    • 55 x 10 x 2 sets
    • 105 x 8
    • 145 x 5
    • 195 x 3
    • 235 x 1
    • 285 x 2 – shirt on, 2-board
    • 325 x 1 – 1-board
    • 365 x 1 – touch, w/press command – projected opener
    • 420 x 1 – 1-board – projected 2nd attempt
  • Close-Grip Bench Raw
    • 190 x 5
    • 210 x 5
    • 230 x 5
  • DB Incline:  50’s, 55’s x 15 x 3
  • Band Flys x 20 x 3
  • Supersetted with:  Stir the Pot x 100 total reps

My opener was little harder than I wanted it to be, and did not have the speed I usually have.  Right at the “press” command, my back cramped up–I would guess was fatigued from deadlifting heavy the day prior. I got tighter and felt better taking the 2nd attempt afterwards to a 1-board.

Squats – Sunday 3/6/16:

a.m. Bodyweight = 173.4#

This workout was definately the “big” one that I had on my mind all week.  Standing up and handling big weights on you shoulders, while is my favorite lift, I think is the most challenging.

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 1
    • 525 x 1 – suit on/straps down, TP5000 wraps on
    • 625 x 1 x 2 sets – straps up
    • 650 x 1 – high – projected 2nd attempt
    • 700 x 1 – reverse monster mini bands – a little more than projected 3rd attempt
  • Pause Squats – Raw w/Buffalo Bar
    • 155 + 2 chains each side x 5
    • 175 + 2 chains each side x 5
    • 185 + 2 chains each side x 5

I was able to fit into my tighter Pred. briefs today.  They were awefully tight on the legs.  Another pound and they’ll probably go on a bit easier.  My depth was not spot on today.  The 2 singles at 625 were OK with the 2nd one better than the first.  I just cut the 650 high, I knew it as soon as I came up.  I felt pretty good about the 700 lb reverse band set.  But after 4 singles in full gear at 90% or more, I was pretty beat.  I did my pause squats and cut it there.  I decided I’d save the rest for the next day.

Lower Assist – Monday 3/7/16:

  • Treadmill Incline Walk x 30 min.
  • Circuit:
    • Bulgarian Split Squats:  Bwt x 15each x 3 sets
    • Leg Extensions:  Monster mini band x 20 x 3 sets
    • Stir the Pot x 100 total reps over 3 sets
    • Standing Calf Raises:  Bwt x 20 x 2 sets

I definately did not have the energy to finish this workout on Sunday, so it was good to get in and do this extra work today.  I adde din the calf raises since my calves were a little sore from standing up and stabilizing the heavy weight on Sunday.

Overall, a solid week of training.  Still some work to do, but feeling good heading into the home stretch of training for the State Meet.

–Eric Stone

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