Training Log – Week of 3/22 to 3/26/16
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.
After a much needed deload, I headed into this week to finish up my training, and dial in my openers.
Upper Assist – Tuesday 3/22/16:
a.m. – Treadmill x 30 minutes
- Band Tricep Pressdowns: Mini x 100 total reps
- Supersetted with: DB Front to Side Raises: 4’s x 15e x 3 sets
- DB Military: 30’s x 15 x 3 sets
- Supersetted with: Chest-Supported Rows: 20k x 15 x 3 sets
- Face Pulls w/pause: 30 x 15 x 2 sets
- Shoulder Horn: 3’s x 15 x 2 sets
- Reverse Wrist Curls: 3’x 20 x 2 sets
Since I went lesser volume, but still similar weights last week in this workout, I did my deload this week. Went through things quickly and got the heart pumping.
3/23 & 3/24 – Treadmill Incline Walking x 30 min. each day
In order to give me a bit more rest before the meet, Carroll opted to have me skip my Wednesday deadlift workout, and just do squats and deads openers together on Friday, and bench opener Saturday. Due to the Easter holiday on Sunday, the team opted to do our Sunday on Saturday this past weekend.
Squat / Deadlift – Friday 3/25/16:
It felt a bit odd doing my squats/deads on a Friday. I went low-carb all week, and was a bit tired from the week, so I just wasn’t quite at my best tonight:
- Hip Circle Laterals x 2 trips each
- McGill 3 Core Basics
- KB Squat: 20# x 15
- Bulgarian Split Squats: Bwt x 15each
- 65 x 10 x 2 sets
- 125 x 8
- 165 x 5
- 255 x 3
- 345 x 2 – Pred. briefs on
- 435 x 1 – TP5000 wraps on
- 525 x 1 – suit on / straps up
- 600 x 1 – w/”dip” call
- Sumo Deadlifts
- 135 x 5
- 225 x 3
- 315 x 1 – suit on
- 405 x 1 – straps up
- 485 x 1
Overall, it was an OK, but not a great workout tonight. My 600 opener for squats was maybe in, maybe parallel. My decent was a bit too slow, and I didn’t get much of a “dip” at the bottom. I was a little forward on my deadlift opener, and it was also slower than I’d prefer. My right shoulder was particularly tight, and I had to take some extra time between squat warm-up sets to stretch it out.
Bench Press – Saturday 3/26/16:
My right shoulder seemingly felt better today, but for some reason behind my left shoulder blade into my neck was pretty sore today.
- Band Shoulder Traction
- McGill 3 Core Basics
- ShouldeRok x 3 sets
- Bench Press
- 55 x 10 x 2
- 105 x 8
- 145 x 5
- 195 x 3
- 235 x 1
- 285 x 2 – 2-board / shirt on
- 325 x 1 – 1-board
- 365 x 1 – w/”Press” command
- McGill 3 Core exercises
- Stir the Pot x 50 reps
Opener overall felt pretty solid. A pretty good end to the openers week. Now onto the hard part of cutting weight.
— Eric Stone