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, December 5, 2012, 10:30 AM
Good hard session today, working on getting my squats deeper. I hit a solid 350 today, very deep – was probably good for 365 anyway. The 445 pull was harder than I’d prefer, but all in all a good productive session.
Bodyweight: 211.2 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 5
Set 5: 185 lbs × 1
Set 6: 210 lbs × 5
Set 7: 242.5 lbs × 5
Set 8: 285 lbs × 1
Set 9: 325 lbs × 1
Set 10: 350 lbs × 1 (Video Below)
Set 11: 275 lbs × 5
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 265 lbs × 5
Set 3: 305 lbs × 5
Set 4: 345 lbs × 1
Set 5: 395 lbs × 1
Set 6: 445 lbs × 1 (Video Below)
Set 7: 355 lbs × 5
Friday, December 7, 2012, 10:30 AM
Bodyweight: 210.2 lbs
Super strong session, felt fresh as a daisy today. I’ve really changed my nutrition around significantly, which I’ll detail in a future post.
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: 230 lbs × 0
Set 6: 220 lbs x 7 (Video Below)
CHINS
Set 1: 210.2 lbs × 5
Set 2: 235.2 lbs × 5
Set 3: 235.2 lbs × 5
Set 4: 235.2 lbs × 5
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
Set 4: 105 lbs × 6
Set 5: 125 lbs × 4
Set 6: 135 lbs × 3
Saturday, December 8, 2012, 10:30 AM
Bodyweight: 211.4 lbs
Brief session today, took about 20 minutes. Had a significant hamstring and lumbar pump from this.
BACK EXTENSIONS
Set 1: 72.5 lbs × 10
Set 2: 95 lbs × 10
SWINGS
Set 1: 90 lbs × 10
Set 2: 115 lbs × 10
BARBELL HIP THRUST
Set 1: 300 lbs × 10
Set 2: 350 lbs × 10
GOBLET SQUAT
Set 1: 56 lbs × 10
Set 2: 62 lbs × 10
Monday, December 10, 2012, 10:30 AM
Bodyweight: 212.6 lbs
Solid upper body session – hit a casual 250 bench before backing down for reps with 210. Also tested my close-grip 1RM for baseline purposes.
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 165 lbs × 5
Set 5: 187.5 lbs × 3
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 250 lbs × 1
Set 9: 210 lbs × 7
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 175 lbs × 5
Set 4: 185 lbs × 5
Set 5: 205 lbs × 5
Set 6: 225 lbs × 1
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
