EDITOR’S NOTE: Ever wonder how a world-class coach actually trains? Welcome to the athlete journal of Charles Staley. Charles Staley is a big believer in practicing what he preaches, so he trains and competes just like his clients. Now, every Friday you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.
Wednesday, June 13, 2012, 10:30 AM – 11:45 AM
Bodyweight: 212.8lbs
First day of new cycle today. No one starts a new cycle on Wednesday I guess, which suits me perfectly.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 185 lbs x 3
Set 4: 225 lbs x 3
Set 5: 275 lbs x 3
Set 6: 302.5 lbs x 3
Set 7: 345 lbs x 3
Set 8: 390 lbs x 3
Notes: My head wasn’t in it today for some reason. Last set felt harder than I would have liked.
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 5
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 115 lbs x 5
Set 6: 115 lbs x 5
Set 7: 115 lbs x 5
Notes: Solid and moderately difficult.
CHINS
Set 1: 212.8 lbs x 5
Set 2: 212.8 lbs x 5
Set 3: 212.8 lbs x 5
Set 4: 212.8 lbs x 5
Set 5: 212.8 lbs x 5
Notes: Fairly easy
Friday, June 15, 2012, 10:30 AM – 11:45AM
Bodyweight: 211.6lbs
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 65 lbs x 3
Set 6: 100 lbs x 1
Set 7: 120 lbs x 1
Set 8: 140 lbs x 1
Set 9: 140 lbs x 1
Set 10: 140 lbs x 1
Set 11: 140 lbs x 1
Set 12: 140 lbs x 1
Notes: Last 5 singles performed in less than 2.5 minutes- quite easy
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 177 lbs x 8
Set 3: 177 lbs x 9
Set 4: 177 lbs x 8
Notes: Moderately difficult- 10 reps would have been possible on the first set but I wanted to pace myself. Happy with this today.
TRX ROW
Set 1: 211.6 lbs x 5
Set 2: 211.6 lbs x 5
Set 3: 211.6 lbs x 5
Notes: Feet on floor, fairly easy 3 sets.
Monday, June 18, 2012, 11:00 AM – 1:00PM
Bodyweight: 211.4lbs
Good overall session today, albeit 2 full hours. No orthopedic pain or discomfort, and strength is reasonably good.
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 2
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 155 lbs x 1
Set 9: 175 lbs x 1
Set 10: 195 lbs x 1
Set 11: 195 lbs x 1
Set 12: 195 lbs x 1
Notes: Completed last 3 work sets in under 2.5 minutes (goal was to do them in 5 minutes or less). I don’t think I’ve done a C&J in over a month so given that these felt pretty good. Timed sets as I’m currently using for the Olympic lifts are very under-rated – without the clock, your primary or perhaps even sole focus is how heavy/hard it feels. On the clock, however, “making the weight” is pre-assumed, and your attention shifts to HOW FAST you can do your work sets. So time limits shorten your workouts, heighten your focus, and make the task psychologically easier. I’ll add 2.5 pounds per C&J workout until the inevitable occurs.
SQUAT
Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 185 lbs x 5
Set 4: 225 lbs x 1
Set 5: 240 lbs x 3
Set 6: 275 lbs x 3
Set 7: 310 lbs x 5
Notes: My current 5RM on the squat is 315, so not bad for first squat day on a new cycle. The squat is my weak link in many respects – part of the issue is long levers, but another problem is “short” testicularity (metaphorically of course ;-). This is my first squat workout on the new cycle.
BENCH PRESS
Set 1: 95 lbs x 3
Set 2: 135 lbs x 3
Set 3: 165 lbs x 3
Set 4: 190 lbs x 3
Set 5: 210 lbs x 5
Notes: Not as good as I anticipated but I’ll take it.