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.
Hit some pretty good numbers this week on the dumbbell bench press, hip thrust, squat, and deadlift, and re-introduced military presses as well. Solid week overall.
Wednesday, September 19, 2012, 10:30 AM – 12:00 PM
Bodyweight: 210.6 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 110 lbs x 10
Set 3: 120 lbs x 10
Set 4: 145 lbs x 8
Set 5: 160 lbs x 8
Set 6: 190 lbs x 8
Set 7: 200 lbs x 9
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 10
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 10
BARBELL HIP THRUST
Set 1: 225 lbs x 5
Set 2: 315 lbs x 5
Set 3: 365 lbs x 5
Set 4: 400 lbs x 3 (Video Below)
Friday, September 21, 2012, 12:00 PM
Bodyweight: 212 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 135 lbs x 3
Set 5: 135 lbs x 3
Set 6: 185 lbs x 3
Set 7: 225 lbs x 3
Set 8: 275 lbs x 3
Set 9: 315 lbs x 1
Set 10: 345 lbs x 1
Set 11: 395 lbs x 1
Set 12: 445 lbs x 1
Notes: Solid but I wish the 445 felt lighter. Aiming for 465 next week.
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 10
Set 4: 95 lbs x 6
Set 5: 95 lbs x 6
Set 6: 95 lbs x 6
Notes: Reinstating presses after having skipped them for a while. I think they may have been helping with my bench
CHINS
Set 1: 237 lbs x 5
Set 2: 237 lbs x 5
Set 3: 237 lbs x 5
Notes: Performed with a 25-pound plate. Easy.
HAMMER CURL
Set 1: 70 lbs x 10
Set 2: 80 lbs x 10
Noyes: These were unscheduled, but I had a few minutes waiting for Bret to finish so thought I’d do a few sets of curls.
Friday, September 21, 2012, 12:00 PM
Bodyweight: 212 lbs
SQUAT
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 5
Set 6: 185 lbs x 3
Set 7: 230 lbs x 1
Set 8: 280 lbs x 1
Set 9: 320 lbs x 1
Set 10: 370 lbs x 1 (Video Below)
Notes: Glad I made 370 today, but sure wish it felt easier. Shooting for 380-385 in a week.
SWINGS
Set 1: 62 lbs x 10
Set 2: 75 lbs x 10
Set 3: 100 lbs x 10
Set 4: 125 lbs x 6
First time doing “heavy” swings with Bret’s T-handle device. Not heavy, but balance is trick. I’ll hit 150 for sure next week on this.
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 120 lbs x 10
Set 4: 145 lbs x 10
Notes: Just went light on these today.