Athlete Journal Entry 83: Weekly Volume and Noteworthy Lifts
- Volume: 30,490 lbs (Last Week: 70,515 lbs)
- Squat 315×3
- Bench 235×2
Much lower volume this week, but a few nice high quality efforts on the squat and bench nonetheless. My deadlift is feeling sub-par lately though, which has me wondering what I need to do to get out of the slump. On a negative note, my left lat is hurting again, which is seriously hampering my pull ups.
You might have noticed that I’ve gone back to squatting twice a week, which is what I believe is the ideal frequency for me. I’m using one low-rep (2-5) and a second higher-rep (6-10) day on these.
In next week’s journal entry, I’ll outline a few thoughts about my training plans leading up to Worlds, which will be held in late October in Virginia Beach, Virginia. Please stay tuned for that, and I hope everyone’s training is going well.
Tuesday, March 18, 2014, 9:05 AM
Bodyweight: 199.6 lbs
Volume: 8,570 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 1
Set 7: 315 lbs × 3
BACK EXTENSION
Set 1: 140 lbs × 16
LEG EXTENSION
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Wednesday, March 19, 2014, 5:34 PM
Bodyweight: 198.8 lbs
Volume: 2,800 lbs
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 8
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Set 4: 70 lbs × 8
Set 5: 70 lbs × 8
Friday, March 21, 2014, 4:40 PM
Bodyweight: 198.4 lbs
Volume: 9,150 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1 (Video Below)
HIGH-BAR SQUAT
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 185 lbs × 10
Set 5: 225 lbs × 7
Saturday, March 22, 2014, 9:43 AM
Bodyweight: 200.6 lbs
Volume: 9,970 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 205 lbs × 2
Set 6: 215 lbs × 2
Set 7: 225 lbs × 2
Set 8: 235 lbs × 2
TACTICAL PULL-UP
Set 1: 200.6 lbs × 1
Set 2: 200.6 lbs × 2
Notes: Pain back in left lat
EZ-BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 18
BICEP CURL
Set 1: 45 lbs × 15
A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.
