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. Every Friday you can read what Charles has done this week in his workout sessions.
Another three-session week this week, due to a professional obligation over the weekend. Next week I’ll be testing the three powerlifts, so stay tuned – I should have some good videos! I’ll also have a great glute training tactic for you.
Monday, January 13, 2014, 7:47 AM
Bodyweight: 200.2 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 2
Set 5: 245 lbs × 1
Set 6: 275 lbs × 1
Set 7: 300 lbs × 1
Set 8: 195 lbs × 8
KETTLEBELL SNATCH
Set 1: 53 lbs × 10
Set 2: 53 lbs × 10
Set 3: 53 lbs × 10
Set 4: 53 lbs × 10
Set 5: 53 lbs × 10
Set 6: 53 lbs × 10 (Video Below)
BACK EXTENSION
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
LEG EXTENSION
Set 1: 140 lbs × 10
Set 1: 90 lbs × 10
Wednesday, January 15, 2014, 9:15 AM
Bodyweight: 200.2 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3
Set 7: 135 lbs × 3
Set 8: 135 lbs × 3
Set 9: 135 lbs × 3
Set 10: 135 lbs × 3
Thursday, January 16, 2014, 10:35 AM
Bodyweight: 199.2 lbs
4″ BLOCK PULL
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 315 lbs × 2
Set 6: 385 lbs × 2
Set 7: 385 lbs × 2
Set 8: 385 lbs × 2
Set 9: 385 lbs × 2
Set 10: 385 lbs × 2
BACK EXTENSION
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
