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 26, 2012, 11:00 AM – 1 PM
Bodyweight: 210.4 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 5
Set 6: 135 lbs x 3
Set 7: 185 lbs x 3
Set 8: 185 lbs x 1
Set 9: 205 lbs x 1
Set 10: 225 lbs x 1
Set 11: 245 lbs x 1
Set 12: 260 lbs x 1
Set 13: 207.5 lbs x 6
Notes: After 2-3 weeks struggling with 245 on this lift, I finally uncorked a 260, which equals my current PR. Actually, this was a bit out of the groove, which made it a struggle. Might have hit 265 today otherwise. 207.5 on set 13 is 80% of 1RM — wanted to test my reps with that.
BARBELL HIP THRUST
Set 1: 225 lbs x 5
Set 2: 345 lbs x 5
Set 3: 400 lbs x 5
Set 4: 425 lbs x 3 (Video Below)
Notes: Probably could have hot 10 reps with 425. I’ll move up to 445 next week.
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 10
Set 2: 70 lbs x 5
Set 3: 80 lbs x 5
Set 4: 90 lbs x 5
Set 5: 80 lbs x 10
Notes: First time I’ve curled 45s in a very long time.
Friday, September 28, 2012, 10:30 AM
Bodyweight: 212.2 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 3
Set 6: 295 lbs × 1
Set 7: 345 lbs × 1
Set 8: 405 lbs × 1
Set 9: 475 lbs × 1 (Video Below)
Notes: Things feel like they’re falling into place. As of today, I’m 23 days out from Vegas, so this needed to be the heaviest pull of the cycle and it was. After hitting 405, there was a bit of a dilemma about whether or not to bridge the gap with perhaps 435-440, but in the end I opted for a 70lb jump and it worked.
Skipped chins and presses today due to outside obligations I needed to attend to.
Monday, October 1, 2012, 10:30 AM
Bodyweight: 211.2 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 95 lbs × 5
Set 5: 135 lbs × 5
Set 6: 185 lbs × 3
Set 7: 215 lbs × 1
Set 8: 275 lbs × 1
Set 9: 325 lbs × 1
Set 10: 365 lbs × 1
Set 11: 395 lbs x 0
Set 12: 225 lbs × 3
Set 13: 275 lbs × 1
Set 14: 315 lbs × 1 (Video Below)
Notes: For some time now, I’ve had this idea swirling around in my head that maybe I should experiment squatting flat-footed as opposed to using heeled weightlifting shoes. In a few recent squat sessions I’ve been a bit on my toes, and I’m so hip dominant anyway, it makes sense that I should look a little more into flat-footed squats.
So today I started off in a pair of Asics crosstrainers, went right up to a 365 that felt very good, but then abjectly missed 395. I don’t think the miss was attributable to the shoes however, as I felt very comfortable and strong on all previous sets. On Bret’s suggestion, I backed down to 225 and took a triple barefoot, then singled 275 and 315, which is on video above. Barefoot felt better than the sneakers, despite the fact that you can see me shooting my hips of the 315 — I think that’s just a matter of getting used to the slightly different movement pattern.
Yes, it’s generally risky to make a change like this less than 3 weeks out from Worlds, but on the other hand, based on the fact that my biggest recent squats have been 385 a month ago and 370 a week ago, I think it’s only a minor risk. Just need to get myself a pair of flat shoes now…
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 120 lbs × 10
Set 4: 145 lbs × 10
Set 5: 160 lbs × 10
Notes: Lately my shoulders have been complaining just a little on the start of the concentric stroke on these, so I’ve been going kind of light on DB presses as of late. Nothing I’m concerned about, but I don’t want to have any issues cropping up. As I’ve often told my students, when you’re close to a meet, there isn’t a lot you can do to improve your fitness, but there IS a lot you can do to screw things up.
SWINGS
Set 1: 75 lbs × 10
Notes: Kinda ran out of time here, or I would have at least taken a set with 100. But 75 felt very easy and comfortable which is a good sign.
