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.
Big squats this week…
Saturday, August 18, 2012, 11:30 AM
Bodyweight: 211 lbs
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: 95 lbs x 3
Set 7: 120 lbs x 1
Set 8: 145 lbs x 1
Set 9: 160 lbs x 1
Set 9: 170 lbs x 0
Notes: Dunno what’s up here but I think it’s more psychological/emotional than physical.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 177 lbs x 8
Set 4: 190 lbs x 8
BARBELL HIP THRUST
Set 1: 235 lbs x 10
Set 2: 285 lbs x 10 (Video below)
Notes: That 285 really left me with a deep fatigue in my hamstrings – decided to forgo a third heavier set.
TRX ROW
Set 1: 211 lbs x 5
Set 2: 211 lbs x 5
Set 3: 211 lbs x 5
Monday, August 20, 2012, 4:00 PM – 5:30 PM
Bodyweight: 210.2 lbs
Notes: I strayed from the 5-3-1 format today, feeling the urge to go a little heavier on squat (in particular) and bench. Ended up getting the biggest double of my life in the squat and followed that with a pretty big single.
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 3
Set 6: 225 lbs x 1
Set 7: 275 lbs x 1
Set 8: 325 lbs x 1
Set 9: 365 lbs x 2
Set 10: 385 lbs x 1 (Video below)
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 3
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 205 lbs x 5
Notes: Was probably good for 350-255 today, but didn’t have the interest honestly. Bench seems to be down a bit, but not too bad overall.
