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, October 31, 2012, 10:30 AM
Bodyweight: 210.6 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: 220 lbs × 3
Set 8: 250 lbs × 3
Set 9: 282.5 lbs × 4
Notes: Two days ago I got 8 reps on the bench press with the same percentage of 1RM. Things to take note of.
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: 277.5 lbs × 3
Set 7: 317.5 lbs × 3
Set 8: 355 lbs × 10
Notes: My best effort for 10 reps is 367 – this felt very manageable today.
Thursday, November 1, 2012, 11:00 AM
Bodyweight: 209.8 lbs
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: 170 lbs × 10
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 95 lbs × 8
Set 4: 95 lbs × 7
Set 5: 95 lbs × 6
Notes: Big improvement from last Thursday.
CHINS
Set 1: 209.8 lbs × 5
Set 2: 209.8 lbs × 5
Set 3: 234.8 lbs × 5
Set 4: 234.8 lbs × 5
Set 5: 234.8 lbs × 5
Notes: 25-pounds additional resistance.
Saturday, November 3, 2012, 10:30 AM
Bodyweight: 210.6 lbs
SWINGS
Set 1: 75 lbs × 10
Set 2: 100 lbs × 10
Set 3: 125 lbs × 7
Notes: Today’s exercises were done circuit style. Meant to hit 10 reps with 125, but lost my balance and had to bail.
BACK EXTENSIONS
Set 1: 210.6 lbs × 10
Set 2: 260.6 lbs × 10
Set 3: 282.5 lbs × 10
Notes: These are really pumping up my lumbar musculature.
BARBELL HIP THRUST
Set 1: 225 lbs × 10
Set 2: 275 lbs × 10
Set 3: 325 lbs × 10
Notes: 325 is the most I’ve ever done for 10, but it was still pretty easy.
GOBLET SQUAT
Set 1: 228.6 lbs × 10
Set 2: 242.6 lbs × 10
Set 3: 263 lbs × 10
Monday, November 5, 2012, 10:30 AM
Bodyweight: 209.6 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 140 lbs × 5
Set 4: 160 lbs × 5
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 182.5 lbs × 10
Notes: I’m modifying the standard 5/3/1 format here by working up to a “big” single and then backing down to my top set of 5 (or more).
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 80 lbs × 8
Set 4: 90 lbs × 6
Set 5: 80 lbs × 10
TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Notes: Decided to switch TRX Rows for tricep work.
