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Fitness

A Deadlift Slump and a Sore Lat (Athlete Journal Entry 83)

My volume was a lot lower this week, but I still got in some quality work on the squat and bench.

Written by Charles Staley Last updated on March 28, 2014

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)

405

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

HAMMER CURL

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.

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

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