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
400×10 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
