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.

 

If you missed me last week, not to worry - I didn’t take the week off, but unfortunately, my laptop did! So this week you’ll get twice the workouts for your money, capped off by video footage of a brutal hip thrust rep battle (with 445 pounds) I recently had with the Glute Guy himself, Bret Contreras. Enjoy!

 

Wednesday, November 14, 2012, 10:45 AM

 

I was pretty happy with a big deadlift 9RM PR today, although looking back on it, I should have gone for 10. Also experimenting with more toe-out on my squat position, which seems to make it easier to hip depth without a loss of strength.

 

Bodyweight: 211.2 lbs

 

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 5

Set 5: 135 lbs × 5

Set 6: 185 lbs × 1

Set 7: 235 lbs × 5

Set 8: 265 lbs × 3

Set 9: 300 lbs × 4 (Video Below)

 

 

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 1

Set 6: 300 lbs × 5

Set 7: 335 lbs × 3

Set 8: 375 lbs × 9 (Video Below)

 

 

Thursday, November 15, 2012, 10:30 AM

Very much a “blah” workout today, but it still beats skipping the workout. Some days you just gotta do what you can…

 

Bodyweight: 210.8 lbs

 

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

Set 4: 160 lbs × 10

 

CHINS

Set 1: 210.8 lbs × 5

Set 2: 210.8 lbs × 5

Set 3: 210.8 lbs × 5

 

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 85 lbs × 10

 

Saturday, November 17, 2012, 10:30 AM

 

Bodyweight: 211.6 lbs

 

400x10 is a new Hip Thrust PR for me. Otherwise it was a lazy Saturday session.

 

BACK EXTENSIONS

Set 1: 50 lbs × 10

Set 2: 95 lbs × 10

 

BARBELL HIP THRUST

Set 1: 295 lbs × 5

Set 2: 345 lbs × 5

Set 3: 400 lbs × 10

 

SWINGS

Set 1: 100 lbs × 10

Set 2: 125 lbs × 10

 

GOBLET SQUAT

Set 1: 52.8 lbs × 10

Set 2: 62 lbs × 10

 

Monday, November 19, 2012, 10:30 AM

 

Bodyweight: 210.4 lbs

 

Light benches today, along with arm work. I'm really pushing the tricep work, since they're probably my most under-developed muscle group both in terms of mass and strength.

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 115 lbs × 5

Set 4: 135 lbs × 5

 

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 10

Set 2: 70 lbs × 10

Set 3: 80 lbs × 10

 

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

Set 4: 70 lbs × 10

 

Monday, November 21, 2012, 10:30 AM

 

Bodyweight: 210. lbs

 

Interesting session today - I decided to replace my light deadlift week with testing my power snatch and power clean. This way I get a psychological/emotional break from heavy pulling while still getting some quality training in. Plus, it'll give me the opportunity to test these two lifts on a regular basis, since I haven't really been training them recently. As it turns out, even though I haven't performed either lift in about 4 months, I still managed to hit 97% of my best 2012 numbers today.

 

POWER SNATCH

Set 1: 45 lbs × 3

Set 2: 45 lbs × 3

Set 3: 45 lbs × 3

Set 4: 65 lbs × 3

Set 5: 95 lbs × 3

Set 6: 115 lbs × 1

Set 7: 145 lbs × 1

Set 8: 155 lbs × 1

Set 9: 165 lbs × 1

Set 10: 170 lbs × 1 (Video Below)

 

 

POWER CLEAN

Set 1: 65 lbs × 3

Set 2: 65 lbs × 3

Set 3: 65 lbs × 3

Set 4: 95 lbs × 3

Set 5: 145 lbs × 2

Set 6: 195 lbs × 1

Set 7: 205 lbs × 1

Set 8: 215 lbs × 1 (Video Below)

Set 9: 225 lbs × 1 (Video Below)

 

 

 

Thursday, November 22, 2012, 10:30 AM

 

Bodyweight: 210 lbs

 

Even though I skipped presses today, I hit some nice numbers on the dumbbell bench and chins. In particular, 95's x10 felt surprisingly easy - I should have gone heavier!

 

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 130 lbs × 10

Set 4: 190 lbs × 10

 

CHINS

Set 1: 209.4 lbs × 1

Set 2: 209.4 lbs × 1

Set 3: 209.4 lbs × 4

Set 4: 254.4 lbs × 5

Set 5: 254.4 lbs × 5

Set 6: 254.4 lbs × 5

 

Saturday, November 24, 2012, 10:30 AM

 

Big numbers on the back extension, as well as my much-anticipated Hip Thrust battle with Contreras!

 

Bodyweight: 213.6 lbs

 

SWINGS

Set 1: 100 lbs × 10

Set 2: 125 lbs × 10

 

BARBELL HIP THRUST

Set 1: 225 lbs × 5

Set 2: 295 lbs × 3

Set 3: 445 lbs × 12 (Video Below)

 

 

GOBLET SQUAT

Set 1: 62 lbs × 10

 

BACK EXTENSIONS

Set 1: 65 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

 

Monday, November 26, 2012, 10:30 AM

 

Bodyweight: 210.2 lbs

 

Hit a new 10RM PR on the bench (maybe tricep work is starting to pay off?)

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 175 lbs × 3

Set 5: 205 lbs × 1

Set 6: 225 lbs × 1

Set 7: 245 lbs × 1

Set 8: 255 lbs × 1

Set 9: 200 lbs × 10

 

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

 

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

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