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.

 

I’ve been feeling a bit beat up lately, so only three low-volume sessions this week. Nonetheless, I still managed a good pull and a good dumbbell bench session this week.

 

Wednesday, May 1, 2013, 10:45 AM

 

Bodyweight: 199.6 lbs

 

This was a low volume session but the squats left me sore for a few days. For me at least, any given weight on this bar feels about 30 pounds heavier than the same weight on a straight bar. Also I didn’t record it but when I first went to pull 405 I actually missed it - probably just out of position and/or not mentally prepared, but it pissed me off so I came back with a triple. No belt today.

 

CAMBERED-BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 65 lbs × 5

Set 3: 115 lbs × 5

Set 4: 155 lbs × 5

Set 5: 205 lbs × 5

Set 6: 225 lbs × 5

Set 7: 245 lbs × 2

Set 8: 245 lbs × 3

 

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 3

Set 4: 405 lbs × 3

 

Friday, May 3, 2013, 10:45 AM

 

Bodyweight: 199.8 lbs

 

Kinda surprised myself with the 95-pound dumbbells today - 10 reps was a PR for a bodyweight under 200 pounds. Also trying to push the triceps extensions a little- very weak movement for me.

 

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 160 lbs × 10

Set 4: 190 lbs × 10

 

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

 

EZ BAR CURL

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 lbs × 10

Set 4: 65 lbs × 10

Set 5: 65 lbs × 10

 

Sunday, May 5, 2013, 10:45 AM

 

Bodyweight: 199.6 lbs

 

Pretty good afternoon session, although my right shoulder was killing me on the buffalo bar.

 

BUFFALO BAR BOX SQUAT

Set 1: 55 lbs × 5

Set 2: 55 lbs × 5

Set 3: 105 lbs × 5

Set 4: 145 lbs × 3

Set 5: 195 lbs × 1

Set 6: 235 lbs × 1

Set 7: 285 lbs × 1

 

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 405 lbs × 1

Set 5: 455 lbs × 1

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