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 28, 2012, 10:45 AM
Bodyweight: 211 lbs
Working on trying to get the squats deeper. I’ve done more than this for 5 but perhaps not as deep. This is a photo of my depth while warming up with 135:
Also equaled my 10RM PR on pulls today (this time I think it was easier).
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 × 3
Set 6: 185 lbs × 1
Set 7: 225 lbs × 3
Set 8: 260 lbs × 3
Set 9: 290 lbs × 3 (Video Below)
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 285 lbs × 3
Set 3: 325 lbs × 3
Set 4: 367.5 lbs × 10 (Video Below)
Friday, November 30, 2012, 10:30 AM
Bodyweight: 212 lbs
New PR today on the dumbbell bench press – first time I’ve ever attempted the 100s. Interestingly I missed the first rep on my first attempt!
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 130 lbs × 5
Set 4: 190 lbs × 5
Set 5: 220 lbs × 0
Set 6: 220 lbs × 5 (Video Below)
CHINS
Set 1: 212 lbs × 5
Set 2: 212 lbs × 5
Set 3: 212 lbs × 5
Set 4: 212 lbs × 5
Set 5: 212 lbs × 5
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 5
Set 4: 105 lbs × 5
Set 5: 125 lbs × 3
Monday, December 3, 2012, 10:30 AM
Skipped Saturday’s session because I was feeling like I need the recovery. Big bench press PR today, happy about that. Also rotating my tricep work with close grips today. These created a surprising arm pump – I take it as a sign that these are productive for me.
Bodyweight: 211.4 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 145 lbs × 5
Set 4: 165 lbs × 5
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 265 lbs × 1 (5 Pound PR!)
Set 10: 270 lbs × 1 (10 Pound PR!) (Video Below)
Set 11: 225 lbs × 1 (5-Second Pause At Chest)
Set 12: 187.5 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
CLOSE GRIP BENCH PRESS
Set 1: 135 lbs × 10
Set 2: 155 lbs × 8
Set 3: 155 lbs × 8