The Stone’s Training Log – LAST HEAVY WEEK

Training Log –  Week of 3/8 to 3/14/16

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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APF Beginners Seminar 3/12/16

Whew!  What a week of work and training.  So busy, I’m almost a week back logging it.  This was my last heavy week of training heading into the State Meet.  In the past, we always used to hit our last heavy 2 weeks out, and openers a week out.  Under the 10/20/Life system, generally you hit your last heavy 3-4 weeks out, deload, then hit openers.  I think both can work, but I do think getting “later” into my lifting career, the extra rest/recovery heading into a meet does help.

Upper Assist – Tuesday 3/8/16:

This week started off and ended particularly busy.  We ran a “Beginners Seminar” this past Saturday, and so I spent a good deal of the week preparing for it.  No matter if the event is big or small, I always have a ton of last-minute work to complete.  Seemingly as usual, I needed to fit this workout in and get through it quickly.

Warm-up:

Workout:

  • Band Tricep Pressdowns:  Mini x 100 reps
  • Supersetted with:  DB Front to Side Raises:  4’s x 15e x 3 sets
  • DB Military
    • 20’s x 10
    • 25’s x 10
    • 30’s x 10
    • 35’s x 10
    • 40’s x 10
  • Supersetted with:  Chest-Supp Rows
    • 20k x 12
    • 25k x 12
    • 27.5k x 12
    • 30k x 12 x 2 sets
  • Circuit:
    • Face Pulls w/Pause:  30 x 15 x 4 sets
    • Shoulder Horn:  3’s x 15 x 3 sets
    • Reverse Wrist Curls:  5’s x 20 x 2 sets

I also did 30 min. of treadmill walking later in the evening, since I didn’t have time earlier in the day.  This was the biggest volume day for this workout in this mini-cycle.  Still kept things relatively lighter and moved through things quickly.

 

Deadlifts – Wednesday 3/9/16:

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

I went into this workout waking up feeling pretty crumby all day.  On an average day, I might have gone a little lighter in this workout.  I was particularly busy preparing paperwork/etc. for the weekend event.  But, given what I was programmed to do in this workout, I just had to suck it up and get through it.

Warm-up:

  • Hip Circle Laterals x 2 trips
  • 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
    • 550 x MISS – Projected 3rd
    • 550 x 1
  • 3.5″ Block Pulls
    • 455 x 1 – suit still on / straps down
    • 475 x 1
    • 500 x 1
  • Barbell Rows
    • 60k x 8
    • 65k x 8
    • 70k x 8
  • Supersetted with:  Shrugs:
    • 60k x 10
    • 65k x 10
    • 70k x 10
  • Glute Ham Raise Leg Curls:  Bwt x 10 x 3 sets
  • Supersetted with:  Stir the Pot x 100 reps

This was a rough workout.  I got forward in front of the bar on my first attempt at 550.  I thought about calling it a day at that point.  My teammate Justin convinced me to tighten the straps on my suit, rest 10 minutes, and give it another try.  I was glad I did.  The 2nd try it came up, not easy, but solidly.  It just shows how important positioning in when adding in that “dip” at the bottom when in my suit.  Overall glad I was able to finish the workout strongly, but didn’t feel great.

 

Bench Press – Friday 3/11/16:

a.m. – Treadmill Incline Walk (baby-resisted) x 30 min.

Now this was probably one of my crappiest workouts of the cycle.  I had to finish up weighing in some lifters for the seminar for the next day, so I started my workout late.  I had been running around all morning, doing a morning weigh-in, picking up chairs, and trying to take care of 2 kids.  I also had the great idea to buy a new bench shirt–same shirt I have been using, same size, just a new one as I felt my old one was worn out.

Warm-up:

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

Workout:

  • Bench Press
    • 55 x 10 x 2
    • 105 x 8
    • 145 x 5
    • 195 x 2
    • 235 x 1
    • 285 x 2 – shirt on, 2-board
    • 325 x 1 – 1-board
    • 365 x 1 – 1/2-board – Projected Opener
    • 415 x 1 – to chest, w/press call – Projected 2nd
    • 425 x 1 – 1-board – Projected 3rd
  • Raw Close Grip Bench
    • 195 x 5
    • 215 x 5
    • 225 x 5
  • DB Incline:  50’s, 55’s x 15 x 3
  • Band Flys:  Orange x 20 x 3
  • Stir the Pot x 100 reps

After finishing up my raw warm-up work, I tried to put on my new bench shirt.  Apparently I hadn’t anticipated how much looser my old shirt had become, and how tight a new one would be.  Frustrated by not being able to get it on initially, and by our toilet once again being stopped up, I threw my shirt down and sulked in the office.  I ready to be done for the day.  It felt like every time I even wanted to do my workout, something went wrong.  After a few minutes, I decided to try getting the shirt back on.  With alot of work on my brother’s part, I finally got it on.  My workout ended up being pretty good.  My back cramped up on the 415 set, and thus it was a little slower than I’d like.  So, once again a workout started crappy and ended pretty good.

 

Squats – Sunday 3/13/16:

a.m. bodyweight = 175.4#

This is the first week in a while that my bodyweight has been up a bit from the previous week.  However, I had an unplanned “backload” last night after the Beginners Seminar we had run the day before.  So, had I known that, I probably would have checked my weight that morning.  I was a little worried I’d be tired going into this workout having run an all-day seminar the day before.  The seminar went really well, however, so I felt pretty good.

Warm-up:

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

Workout:

  • Squats
    • 65 x 10 x 2
    • 125 x 8
    • 165 x 5
    • 255 x 3
    • 345 x 2 – Pred. briefs on
    • 425 x 2 – TP5000 wraps on
    • 525 x 1 – suit on / straps up
    • 615 x 1
    • 650 x 1 – Projected 2nd
    • 685 x 1 – Projected 2rd
    • 600 x 1 – Projected opener, with “dip” cal
  • Raw Pause Squats w/buffalo bar
    • 135 x 5
    • 185 x 5
    • 205 x 5
    • 215 x 5

My first couple of working sets felt heavier than they should have.  The 615 set especially felt heavy coming out of the rack.  I seemed to feel better as the sets went on from there.  I was supposed to end at 685, but all of those three singles were at or above parallel.  I wanted to get one “in” depth.  So I dropped it down to my projected opener, and had my brother Ken call me “down, down, dip!” as an experiment.  It is hard to feel/find depth in a canvas suit, and I have been on the higher side for the past few workouts.  So I wanted to see how I’d do with someone calling my depth.  It felt pretty good, and if I can maintain the same “dip” throughout, I think it can work in the meet.

Lower Assist – Monday 3/14/16:

I was just too tired and the workout had gone on long enough on Sunday, so I saved the rest of my workout for Monday.

  • Treadmill Incline Walk (baby-resisted) x 30 min.
  • Circuit:
    • Bulgarian Split Squat:  Bwt x 15each x 3 sets
    • Leg Extensions:  Monster Mini band x 20 x 3 sets
    • Stir the Pot x 100 total reps
    • Calf Raises:  Bwt x 20 x 2 sets

Overall, a good workout, and glad I saved this work for this day.  I was pretty sore/fatigued from the previous day’s heavy sets.

This was not my absolute best week of training, but when dealing with 90%+ weights, there is bound to be some issues here and there.

–Eric Stone

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