EDITOR'S NOTE: Ever wonder how a world-class coach actually trains? Welcome to the athlete journal of Charles Staley. Charles Staley is a big believer in practicing what he preaches, so he trains and competes just like his clients. Now, every Friday you'll be able to read what Charles has done this week in his workout sessions, and how he feels about it.

 

Wednesday, June 13, 2012, 10:30 AM - 11:45 AM



 

Bodyweight: 212.8lbs 



First day of new cycle today. No one starts a new cycle on Wednesday I guess, which suits me perfectly. 



 

charles staley, strength training, mature athleteDEADLIFT 



Set 1: 135 lbs x 3 


Set 2: 135 lbs x 3 


Set 3: 185 lbs x 3 


Set 4: 225 lbs x 3 


Set 5: 275 lbs x 3


Set 6: 302.5 lbs x 3 


Set 7: 345 lbs x 3 


Set 8: 390 lbs x 3 



 

Notes: My head wasn't in it today for some reason. Last set felt harder than I would have liked.

 

MILITARY PRESS 



Set 1: 45 lbs x 10 


Set 2: 65 lbs x 5 


Set 3: 85 lbs x 5 


Set 4: 105 lbs x 5 


Set 5: 115 lbs x 5 


Set 6: 115 lbs x 5 


Set 7: 115 lbs x 5 



 

Notes: Solid and moderately difficult. 



 

CHINS 



Set 1: 212.8 lbs x 5 


Set 2: 212.8 lbs x 5 


Set 3: 212.8 lbs x 5 


Set 4: 212.8 lbs x 5 


Set 5: 212.8 lbs x 5 



 

Notes: Fairly easy

 

Friday, June 15, 2012, 10:30 AM - 11:45AM 



 

Bodyweight: 211.6lbs 



 

POWER SNATCH 



Set 1: 45 lbs x 3 


Set 2: 45 lbs x 3 


Set 3: 45 lbs x 3 


Set 4: 65 lbs x 3 


Set 5: 65 lbs x 3 


Set 6: 100 lbs x 1 


Set 7: 120 lbs x 1 


Set 8: 140 lbs x 1 


Set 9: 140 lbs x 1 


Set 10: 140 lbs x 1 


Set 11: 140 lbs x 1 


Set 12: 140 lbs x 1 



 

Notes: Last 5 singles performed in less than 2.5 minutes- quite easy 



 

BENCH PRESS (DUMBBELL) 



Set 1: 130 lbs x 8 


Set 2: 177 lbs x 8 


Set 3: 177 lbs x 9 


Set 4: 177 lbs x 8 



 

Notes: Moderately difficult- 10 reps would have been possible on the first set but I wanted to pace myself. Happy with this today.

 

TRX ROW 



Set 1: 211.6 lbs x 5 


Set 2: 211.6 lbs x 5 


Set 3: 211.6 lbs x 5 



 

Notes: Feet on floor, fairly easy 3 sets.

 

Monday, June 18, 2012, 11:00 AM - 1:00PM 



 

Bodyweight: 211.4lbs 



Good overall session today, albeit 2 full hours. No orthopedic pain or discomfort, and strength is reasonably good. 



 

POWER CLEAN & JERK 



Set 1: 45 lbs x 3 


Set 2: 45 lbs x 3 


Set 3: 45 lbs x 3 


Set 4: 65 lbs x 3 


Set 5: 95 lbs x 2 


Set 6: 115 lbs x 1 


Set 7: 135 lbs x 1 


Set 8: 155 lbs x 1 


Set 9: 175 lbs x 1


Set 10: 195 lbs x 1 


Set 11: 195 lbs x 1 


Set 12: 195 lbs x 1 



 

Notes: Completed last 3 work sets in under 2.5 minutes (goal was to do them in 5 minutes or less). I don't think I've done a C&J in over a month so given that these felt pretty good. Timed sets as I'm currently using for the Olympic lifts are very under-rated - without the clock, your primary or perhaps even sole focus is how heavy/hard it feels. On the clock, however, "making the weight" is pre-assumed, and your attention shifts to HOW FAST you can do your work sets. So time limits shorten your workouts, heighten your focus, and make the task psychologically easier. I'll add 2.5 pounds per C&J workout until the inevitable occurs. 



 

SQUAT 



Set 1: 95 lbs x 5 


Set 2: 135 lbs x 5 


Set 3: 185 lbs x 5


Set 4: 225 lbs x 1 


Set 5: 240 lbs x 3 


Set 6: 275 lbs x 3 


Set 7: 310 lbs x 5 



 

Notes: My current 5RM on the squat is 315, so not bad for first squat day on a new cycle. The squat is my weak link in many respects - part of the issue is long levers, but another problem is "short" testicularity (metaphorically of course ;-). This is my first squat workout on the new cycle. 



 

BENCH PRESS 



Set 1: 95 lbs x 3


Set 2: 135 lbs x 3


Set 3: 165 lbs x 3 


Set 4: 190 lbs x 3 


Set 5: 210 lbs x 5 



 

Notes: Not as good as I anticipated but I'll take it.

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