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, September 7, 2012, 11:15 AM – 12:30 PM
Bodyweight: 208.8 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 45 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 3
Set 7: 225 lbs x 1
Set 8: 275 lbs x 1
Notes: testing out my low back today, which still isn’t 100%, but 275 felt safe – would have gone higher but didn’t wanna get greedy.
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 1
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 245 lbs x 0
Set 8: 245 lbs x 1
Set 9: 225 lbs x 3
Notes: Got out of the groove a bit on that first stab at 245, but got it on second attempt. The bench is lagging as of late, gotta get moving on that.
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
Set 4: 70 lbs x 8
Notes: the 35s felt noticeably easier today – might move up to 40s next time out.
Monday, September 10, 2012, 11:30 AM – 12:45 PM
Bodyweight: 208.2 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 45 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 1
Set 7: 225 lbs x 1
Set 8: 275 lbs x 1
Set 9: 315 lbs x 1
Set 10: 345 lbs x 1
Set 11: 275 lbs x 5
Set 12: 225 lbs x 3
Notes: Even though my low back isn’t really 100% from last week’s deadlifting injury, these felt quite good, especially given the fact that my bodyweight has been low lately. Today’s goal was to go “comfortably heavy,” which was 345 today, and that was followed up with 275×7, which was fairly comfortable as well. The final set with 225 was just a technical brush-up, since I felt I was too far forward on my toes with both 345 and 275.
CHINS
Set 1: 233.2 lbs x 5
Set 2: 233.5 lbs x 5
Set 3: 233.5 lbs x 6
Notes: these were done with a 25-pound plate. This was a moderate effort – nothing too difficult.
