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.
Good solid sessions this week, including some significant PR’s.
Wednesday, December 26, 2012, 10:30 AM
Bodyweight: 214 lbs
Very successful (albeit very low volume!) session today.
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 4
Set 5: 185 lbs × 1
Set 6: 225 lbs × 1
Set 7: 275 lbs × 1
Set 8: 315 lbs × 1
Set 9: 345 lbs × 1
Set 10: 375 lbs × 1 (Video Below)
DEADLIFT
Set 1: 445 lbs × 1 (Video Below)
Friday, December 28, 2012, 10:30 AM
Bodyweight: 213.2 lbs
Dumbbell benches are beginning to bug my right shoulder just a bit, so I decided to change the pattern today and do some barbell work. I also have a nasty sinus infection and am feeling beat up and unmotivated. Despite that I hit some crazy numbers on the bench.
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 5
Set 5: 185 lbs × 5
Set 6: 225 lbs × 1 (5-Second Pause)
Set 7: 225 lbs × 1 (5-Second Pause)
Set 8: 245 lbs × 1 (5-Second Pause)
Set 9: 255 lbs × 1 (5-Second Pause)
Set 10: 225 lbs × 10 (No Pause)
CHINS
Set 1: 213.2 lbs × 5
Set 2: 213.2 lbs × 5
Set 3: 213.2 lbs × 5
Set 4: 213.2 lbs × 5
Set 5: 213.2 lbs × 5
Monday, December 31, 2012, 10:30 AM
Bodyweight: 212.6 lbs
Skipped Saturday session due to fatigue. Hit a new bench PR today as well as a close-grip PR.
BENCH PRESS (TOUCH AND GO)
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: 135 lbs × 3
Set 7: 185 lbs × 1
Set 8: 205 lbs × 1
Set 9: 225 lbs × 1
Set 10: 265 lbs × 1
Set 11: 245 lbs × 1
Set 12: 275 lbs × 1 (Video Below)
Set 13: 280 lbs × 0 (This one completely buried me!)
Set 1: 95 lbs × 5
Set 2: 135 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 80 lbs × 10
Set 4: 80 lbs × 10
