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 19, 2012, 10:30 AM
Bodyweight: 212 lbs
Good session today. This is a back-off week for the squat and deadlift, but I decided to play with some hang cleans for a change of pace. Also had the urge to hit a fairly heavy pull, so I popped a 400 with no warm up.
HANG CLEAN
Set 1: 45 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 215 lbs x 1
Set 10: 225 lbs x 1
Set 11: 235 lbs x 0
Set 12: 235 lbs x 0
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 215 lbs x 1
Set 10: 225 lbs x 1
Set 11: 235 lbs x 0
Set 12: 235 lbs x 0
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: 160 lbs x 5
Set 6: 195 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 160 lbs x 5
Set 6: 195 lbs x 5
DEADLIFT
Set 1: 400 lbs x 1
Friday, December 21, 2012, 10:30 AM
Bodyweight: 212.4 lbs
Great Dumbbell Bench today- lifetime PR.
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 145 lbs x 10
Set 4: 190 lbs x 10
Set 5: 209 lbs x 5
Set 6: 230 lbs x 5 (Video Below)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 145 lbs x 10
Set 4: 190 lbs x 10
Set 5: 209 lbs x 5
Set 6: 230 lbs x 5 (Video Below)
MILITARY PRESS
Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 125 lbs x 3
Set 2: 65 lbs x 10
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 125 lbs x 3
CHINS
Set 1: 212.4 lbs x 5
Set 2: 257.4 lbs x 5
Set 2: 257.4 lbs x 5
Set 1: 295 lbs x 10
Set 2: 405 lbs x 6
Set 3: 455 lbs x 5
Set 4: 505 lbs x 3
Set 2: 405 lbs x 6
Set 3: 455 lbs x 5
Set 4: 505 lbs x 3
SWINGS
Set 1: 125 lbs x 7
Set 2: 150 lbs x 10
Set 2: 150 lbs x 10
DEADLIFT
Set 1: 405 lbs x 1
Saturday, December 22, 2012, 10:30 AM
Bodyweight: 211.8 lbs
Bret Contreras showed up so I ended up doing a fair bit of work today, although the volume was low. Also hit a 405 deadlift with no warmup, no belt, and no chalk.
BACK EXTENSIONS
Set 1: 110 lbs x 10
Set 2: 125 lbs x 10
Set 2: 125 lbs x 10
Monday, December 24, 2012, 10:30 AM
Bodyweight: 212.2 lbs
Very strong bench today, and strong close-grips as well. Finished up with a bunch of curls, and done.
BENCH PRESS
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: 170 lbs x 3
Set 6: 195 lbs x 3
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 265 lbs x 1
Set 10: 220 lbs x 7
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 170 lbs x 3
Set 6: 195 lbs x 3
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 265 lbs x 1
Set 10: 220 lbs x 7
CLOSE GRIP BENCH PRESS
Set 1: 135 lbs x 5
Set 2: 185 lbs x 3
Set 3: 205 lbs x 3
Set 4: 205 lbs x 3
Set 5: 205 lbs x 3
Set 2: 185 lbs x 3
Set 3: 205 lbs x 3
Set 4: 205 lbs x 3
Set 5: 205 lbs x 3
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
Set 5: 70 lbs x 10
Set 6: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
Set 5: 70 lbs x 10
Set 6: 70 lbs x 10