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.
I hit some very good numbers on several key lifts this week. Next week is a “back-off” cycle for me, which means a bit of playing around on Olympic lifts, etc.
Wednesday, December 12, 2012, 10:30 AM
Bodyweight: 212.6 lbs
Very good squat/pull session today – not PRs per se, but these are deeper squats and 465 felt very manageable.
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 × 1
Set 8: 275 lbs × 5
Set 9: 315 lbs × 1
Set 10: 345 lbs × 1
Set 11: 365 lbs × 1 (Video Below)
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 1
Set 4: 295 lbs × 1
Set 5: 345 lbs × 3
Set 6: 395 lbs × 1
Set 7: 465 lbs × 1 (Video Below)
Friday, December 14, 2012, 10:30 AM
Bodyweight: 212.2 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 145 lbs × 5
Set 4: 190 lbs × 10
Set 5: 209 lbs × 10
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
Set 4: 105 lbs × 7
Set 5: 125 lbs × 5
CHINS
Set 1: 212.2 lbs × 5
Set 2: 247.2 lbs × 5
Set 3: 247.2 lbs × 5
Saturday, December 15, 2012, 10:30 AM
Bodyweight: 212.2 lbs
BARBELL HIP THRUST
Set 1: 295 lbs × 10
Set 2: 345 lbs × 10
BACK EXTENSIONS
Set 1: 130 lbs × 10
SWINGS
Set 1: 150 lbs × 5
Set 2: 100 lbs × 10
Monday, December 17, 2012, 10:30 AM
Bodyweight: 210.2 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 120 lbs × 5
Set 4: 145 lbs × 5
Set 1: 95 lbs × 5
Set 2: 115 lbs × 5
Set 3: 135 lbs × 5
Set 4: 155 lbs × 3
Set 5: 175 lbs × 3
Set 6: 200 lbs × 3
Set 7: 200 lbs × 3
Set 8: 200 lbs × 3
Set 9: 185 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 5
Set 2: 70 lbs × 5
Set 3: 80 lbs × 5
Set 4: 90 lbs × 5
Set 5: 100 lbs × 5
Set 6: 80 lbs × 8
