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

 

Only two sessions this week – I took Thursday’s disappointing pulls as a sign I need a bit of additional rest. I’m currently about 8 weeks out from Worlds.

 

Thursday, August 23, 2012, 11:30 AM

 

Bodyweight: 210 lbs

 

According to my Strong iPhone app, this is my 100th workout of 2012. Low back feeling tweaky and unrecovered from Monday’s heavy squats - took it by feel but ended up missing 415 - not a “true” miss, but just didn’t feel like dealing with it.

 

Took this session as an opportunity for a light or “maintenance” session mostly. I’ll get back in high gear on Saturday

 

DEADLIFT

Set 1: 135 lbs x 3

Set 2: 135 lbs x 3

Set 3: 225 lbs x 3

Set 4: 275 lbs x 1

Set 5: 315 lbs x 1

Set 6: 365 lbs x 1

Set 7: 415 lbs x 0

 

CHINS

Set 1: 224 lbs x 5

Set 2: 224 lbs x 5

Set 3: 224 lbs x 5

Set 4: 224 lbs x 5

 

MILITARY PRESS

Set 1: 45 lbs x 10

Set 2: 95 lbs x 5

Set 3: 95 lbs x 5

Set 4: 95 lbs x 5

 

Monday, August 27, 2012, 11:30 AM

 

Bodyweight: 209.6 lbs

 

POWER CLEAN

Set 1: 65 lbs x 3

Set 2: 65 lbs x 3

Set 3: 65 lbs x 3

Set 4: 95 lbs x 3

Set 5: 115 lbs x 3

Set 6: 135 lbs x 3

Set 7: 155 lbs x 1

Set 8: 175 lbs x 1

Set 9: 195 lbs x 1

Set 10: 215 lbs x 0

 

SQUAT

Set 1: 45 lbs x 5

Set 2: 95 lbs x 5

Set 3: 135 lbs x 5

Set 4: 185 lbs x 3

Set 5: 225 lbs x 1

Set 6: 275 lbs x 1

Set 7: 315 lbs x 1

Set 8: 225 lbs x 8

 

BARBELL HIP THRUST

Set 1: 215 lbs x 10

Set 2: 285 lbs x 10

Set 3: 355 lbs x 8 (Video below)

 

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