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.
Friday, August 31, 2012, 11:00 AM – 12:30 PM
Bodyweight: 210.4 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 225 lbs x 1
Set 6: 275 lbs x 1
Set 7: 315 lbs x 1
Set 8: 345 lbs x 1
Set 9: 275 lbs x 5
Notes: Getting frustrated with squats lately – today was better than last time anyway.
CLEAN PULL (JUST ABOVE KNEES)
Set 1: 135 lbs x 5
Set 2: 185 lbs x 5
Set 3: 225 lbs x 3
Set 4: 275 lbs x 3
Notes: Lately on my cleans I’m noticing some “arm pulling” (which I attribute to my elbow issues on the left side) so thought I’d play with some pulls to try and re-groove my pull. Went fine, 275×3 was easy.
BARBELL HIP THRUST
Set 1: 300 lbs x 10
Notes: PR for 10, however I did find that I needed a pad today.
Saturday, September 1, 2012, 9:45 AM – 11 AM
Bodyweight: 208.6 lbs
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 5
Set 5: 185 lbs x 1
Set 6: 205 lbs x 1
Set 7: 225 lbs x 1
Set 8: 225 lbs x 1
Set 9: 225 lbs x 1
Set 10: 225 lbs x 1
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 160 lbs x 8
Set 4: 160 lbs x 8
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
Monday, September 3, 2012, 12:00 PM
Bodyweight: 210 lbs
POWER CLEAN
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 95 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 0
Set 9: 205 lbs x 0
Notes: Cleans as a warmup for deads today. Those misses with 205 are annoying but I’m not gonna get too tweaked about it right now.
DEADLIFT
Set 1: 225 lbs x 3
Set 2: 295 lbs x 1
Set 3: 350 lbs x 1
Set 4: 400 lbs x 1
Set 5: 450 lbs x 1 (Video Below)
Notes: Prior to setting up to the 450, I figured that I’d attempt a double if I thought it was there. After the first rep, I wasn’t feeling optimistic about a double, but attempted it anyway. I was well on my way until my lumbar spine buckled halfway up. Writing this a few hours later, I’m stiff but should be back full steam in 3-4 days. There’s a lesson here though: in much the same way that lifting with a flexed lumbar spine doesn’t guarantee an injury, lifting with a neutral spine doesn’t guarantee safety either. If you watch the video carefully, you can’t see any detectible amount of flexion at all, yet the buckle occurred anyway. Incidentally my lumbar spine is normally bulletproof but I do experience a buckle like this once every few years. I don’t think there was anything I could have done to prevent this – sometimes, bad things just happen.
CHINS
Set 1: 210 lbs x 6
Set 2: 210 lbs x 6
Set 3: 210 lbs x 5
Set 4: 210 lbs x 6
Set 5: 210 lbs x 6
