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, November 7, 2012, 10:30 AM
Bodyweight: 209 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 5
Set 5: 205 lbs × 5
Set 6: 235 lbs × 5
Set 7: 275 lbs × 1
Set 8: 315 lbs × 1
Set 9: 340 lbs × 1
Set 10: 265 lbs × 5
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 260 lbs × 5
Set 6: 300 lbs × 5
Set 7: 350 lbs × 1
Set 8: 400 lbs × 1
Set 9: 335 lbs × 5
Thursday, November 8, 2012, 10:30 AM
Bodyweight: 209 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 120 lbs × 10
Set 4: 160 lbs × 10
Set 5: 177 lbs × 10
CHINS
Set 1: 209 lbs × 1
Set 2: 209 lbs × 1
Set 3: 209 lbs × 1
Set 4: 244 lbs × 3
Set 5: 244 lbs × 3
Set 6: 244 lbs × 5
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
Set 4: 105 lbs × 10
Saturday, November 10, 2012, 10:30 AM
Bodyweight: 211 lbs
BACK EXTENSIONS
Set 1: 261 lbs × 10
Set 2: 282.5 lbs × 10
Set 3: 306 lbs × 7
BARBELL HIP THRUST
Set 1: 275 lbs × 10
Set 2: 325 lbs × 10
Set 3: 375 lbs × 10
SWINGS
Set 1: 100 lbs × 10
Set 2: 125 lbs × 10
Set 3: 125 lbs × 10
GOBLET SQUAT
Set 1: 32 lbs × 10
Set 2: 53 lbs × 10
Set 3: 62 lbs × 10
Monday, November 12, 2012, 10:30 AM
Bodyweight: 211.2 lbs
BENCH PRESS
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: 160 lbs × 5
Set 7: 182.5 lbs × 3
Set 8: 205 lbs × 6
TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Set 4: 70 lbs × 8
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Set 4: 70 lbs × 8