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’ve just recently started working with nutrition/bodycomp wizard Eric Helms of Team 3D Muscle Journey fame as I attempt to maintain my strength (and improve my body composition) while moving down to the 198-pound class. Up until January 4th, I’ve been working on increasing metabolic capacity, but as of the 4th, I’m on a caloric deficit. I’ll keep everyone posted and share some progress pics as well.
Aside from that, nothing terribly noteworthy this week; however my pressing (particularly close grip pressing) continues to improve. Also a few rep record PRs sprinkled in here and there.
Wednesday, January 2, 2013, 10:30 AM
Bodyweight: 212.6 lbs
3×5 session – haven’t really been doing reps for a while, so I was pretty happy with these numbers, although I definitely wasn’t at my strongest.
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 × 5
Set 6: 185 lbs × 1
Set 7: 215 lbs × 5
Set 8: 245 lbs × 5
Set 9: 280 lbs × 5
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 5
Set 5: 315 lbs × 5
Set 6: 355 lbs × 5
Friday, January 4, 2013, 10:30 AM
Bodyweight: 211.4 lbs
BENCH PRESS (DUMBBELL)
Upper body hypertrophy session – I’m varying my assistance exercises a bit more lately, to reduce psychological stress and avoid pattern overload issues.
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
CHINS
Set 1: 211.4 lbs × 8
Set 2: 211.4 lbs × 8
SEATED ROW
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 150 lbs × 10
Set 4: 175 lbs × 10
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
MEDIUM GRIP BENCH PRESS
Set 1: 45 lbs × 8
Set 2: 95 lbs × 8
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 205 lbs × 5
Set 6: 225 lbs × 5
Set 7: 240 lbs × 5
Set 1: 80 lbs × 10
Set 2: 100 lbs × 10
Saturday, January 5, 2013, 10:30 AM
Came in feeling under-motivated, but managed to get some decent work in anyway. Deadlift not feeling particularly strong lately.
Bodyweight: 210.2 lbs
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
BARBELL HIP THRUST
Set 1: 400 lbs × 10
SWINGS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 1
Set 3: 295 lbs × 1
Set 4: 345 lbs × 1
Set 5: 400 lbs × 1
Monday, January 7, 2013, 10:30 AM
Bodyweight: 210.4 lbs
New 6RM PR on the bench today.
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: 205 lbs × 3
Set 7: 230 lbs × 6 (New PR)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 5
Set 3: 225 lbs × 4
Set 4: 225 lbs × 4
Set 5: 250 lbs × 1 (New PR)
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10
Set 5: 70 lbs × 10
