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.
Wednesday, September 12, 2012, 11:30 AM – 12:30 PM
Bodyweight: 210.8 lbs
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 1
Set 6: 185 lbs x 1
Set 7: 210 lbs x 1
Set 8: 230 lbs x 1
Notes: This lift is feeling flat lately, not sure what the issue is, but I opted to cap it at 230 today rather than having an unpleasant surprise.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 160 lbs x 8
CHINS
Set 1: 210.8 lbs x 1
Set 2: 210.8 lbs x 1
Set 3: 255.8 lbs x 5 (Video Below)
Notes: This +45×5 at least equals my all time best – I’m going to try to coax a few more reps out of this over coming workouts.
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 80 lbs x 5
Set 4: 80 lbs x 5
Set 5: 80 lbs x 5
Set 6: 70 lbs x 8
Notes: This is officially the most curls I’ve ever done in a single workout, I think. I’m softening my stance about these as of late – they’re quick to do and don’t require a lot of energy.
Friday, September 14, 2012, 11:30 AM
Bodyweight: 210.6 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
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: 395 lbs x 1
Set 10: 415 lbs x 1
Notes: felt completely safe but I didn’t want to push it too much since my low back still isn’t 100%. I’m happy with this today
CHINS
Set 1: 210.6 lbs x 1
Set 2: 210.6 lbs x 1
Set 3: 235.6 lbs x 1 (25 pounds additional weight)
Set 4: 255.6 lbs x 1 (45 pounds additional weight)
Set 5: 280.6 lbs x 1 (70 pounds additional weight)
Set 6: 290.6 lbs x 1 (80 pounds additional weight)
Set 7: 210.6 lbs x 15
Notes: I don’t really know what my all-time PR is for chins so I’ll say this is it. Surprised I hit BWx15 again too.
BARBELL HIP THRUST
Set 1: 315 lbs x 10
Monday, September 17, 2012, 12:00 PM – 2:00 PM
Bodyweight: 210 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: 95 lbs x 5
Set 6: 135 lbs x 5
Set 7: 185 lbs x 1
Set 8: 225 lbs x 1
Set 9: 275 lbs x 1
Set 10: 315 lbs x 1
Set 11: 365 lbs x 1
Set 12: 275 lbs x 6
Notes: That was a hard 365, was on my toes a bit again – gotta work on that.
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 185 lbs x 1
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 225 lbs x 1
Set 8: 225 lbs x 1
Set 9: 225 lbs x 1
Notes: Bench feeling blah lately. Maybe I need to add presses back into the schedule
Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
