EDITOR’S NOTE: Ever wonder how a world-class coach actually trains? Welcome to the athlete journal of Charles Staley. Charles Staley is a big believer in practicing what he preaches, so he trains and competes just like his clients. Now, every Friday you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.
Thursday, June 21, 2012, 10:30 AM – 12:15PM
Bodyweight: 213lbs
This workout was scheduled for yesterday, but my schedule didn’t cooperate, so I opted to do it today, even though I’m snatching tomorrow. I’m still early in the cycle so the planned snatches should be easy even if I’m tired from pulling today.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 185 lbs x 3
Set 4: 225 lbs x 1
Set 5: 280 lbs x 5
Set 6: 325 lbs x 5
Set 7: 370 lbs x 5
Notes: Poor nights sleep last night, and 370×5 was harder than I would have preferred. I believe my best for 5 is 405, however, so given the circumstances, not too bad
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 65 lbs x 5
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 122.5 lbs x 5
Set 6: 122.5 lbs x 5
Set 7: 122.5 lbs x 5
Notes: These felt difficult as well, but solid and pain-free.
CHINS
Set 1: 213 lbs x 10
Set 2: 213 lbs x 10
Set 3: 213 lbs x 5
Notes: Although I’ve done 13 reps on this exercise, I don’t think I’ve ever done 2×10. The goal here is simply 25 reps any way I can. Since I made a big improvement from last week I’m planning to add external resistance next chin session.
Friday, June 22, 2012, 11:00 AM – 11:55AM
Bodyweight: 213.6lbs
Very strong, easy session today, despite having deadlifted yesterday.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 70 lbs x 3
Set 5: 70 lbs x 3
Set 6: 105 lbs x 3
Set 7: 125 lbs x 1
Set 8: 142.5 lbs x 1
Set 9: 142.5 lbs x 1
Set 10: 142.5 lbs x 1
Set 11: 142.5 lbs x 1
Set 12: 142.5 lbs x 1
Notes: Full snatch session completed in 20 minutes start to finish, and last 5 work sets completed in 1 minute 20 seconds. This was so easy that after I finished, I was briefly concerned that perhaps I had mistakenly performed my 5×1 with 125, and was wondering how I was going to reconcile that error.
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 177 lbs x 10
Set 3: 177 lbs x 10
Set 4: 177 lbs x 5
Notes: Quite easy – probably could have hit 3×10 with 88.5s but the program only calls for 25 total reps. I’ll take a load increase next time out
TRX ROW
Set 1: 213.6 lbs x 5
Set 2: 223.6 lbs x 5
Set 3: 213.6 lbs x 5
Notes: Moderately easy. By the way, I haven’t really defined a progression strategy for these yet, as I absolutely hate them, and take solace in the knowledge that I’m at least doing them regularly. Soon, though, I’ll probably start elevating my feet to increase the difficulty.
Monday, June 25, 2012, 10:45 – 12:15PM
As of today, I’ve got 17 weeks of training to prepare for the 100% Raw! Federation’s World Championships in Las Vegas, Nevada. (October 21-22, 2012). That means (4) 4-week cycles followed by a one-week taper. I’m still undecided as to whether I’ll compete as a 198 or a 220-pound lifter, but it’ll probably be the latter.
Trying to get back into the intermittent fasting schedule…only had a whole-milk cappuccino and a 160-calorie/30g protein shake pre training.
Bodyweight: 212.4lbs
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 65 lbs x 3
Set 4: 105 lbs x 3
Set 5: 125 lbs x 1
Set 6: 145 lbs x 1
Set 7: 165 lbs x 1
Set 8: 185 lbs x 1
Set 9: 197.5 lbs x 1
Set 10: 197.5 lbs x 1
Set 11: 197.5 lbs x 1
Notes: Clean & Jerk session done in 25 minutes start to finish. Final 3×1 completed within 60 seconds. No belt on these today. Jerks were kinda sloppy due to fatigue but legal in any event.
SQUAT
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 3
Set 6: 225 lbs x 5
Set 7: 255 lbs x 5
Set 8: 290 lbs x 5
Notes: Experimented with a wider hand spacing today and so far I like it. I found myself able to use a faster eccentric phase today, even on the 290 which was a fairly casual set (315 is my best so far with 5 reps). Leverage feels great today – of course, it may have nothing to do with the grip change but I’m going to stick with it for the time being.
BENCH PRESS
Set 1: 95 lbs x
Set 2: 135 lbs x 5
Set 3: 155 lbs x 5
Set 4: 175 lbs x 5
Set 5: 200 lbs x 8
Notes: 8 reps is my record for 200 so that’s a good sign. Very quick, casual bench session.
Look for videos on upcoming blog entries, by the way – I’ll plan to have at least one video per entry.