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, January 9, 2013, 10:30 AM
Bodyweight: 209.6 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 225 lbs × 1
Set 7: 255 lbs × 5
Set 8: 285 lbs × 3
Set 9: 320 lbs × 3 (Video Below)
DEADLIFT
Set 1: 295 lbs × 1
Set 2: 400 lbs × 10 (Video Below)
Friday, January 11, 2013, 10:30 AM
Bodyweight: 211.4 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 245 lbs × 1
Set 10: 245 lbs × 1
SEATED ROW
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 80 lbs × 10
Saturday, January 12, 2013, 10:30 AM
Bodyweight: 210.6 lbs
POWER CLEAN
Set 1: 65 lbs × 3
Set 2: 65 lbs × 3
Set 3: 95 lbs × 3
Set 4: 115 lbs × 1
Set 5: 145 lbs × 1
Set 6: 195 lbs × 1
Set 7: 215 lbs × 1
DEADLIFT
Set 1: 400 lbs × 1
BARBELL HIP THRUST
Set 1: 600 lbs × 1
Monday, January 14, 2013, 10:30 AM
Bodyweight: 209.4 lbs
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 × 2
Set 6: 205 lbs × 2
Set 7: 225 lbs × 2
Set 8: 245 lbs × 2
Set 9: 250 lbs × 2
Set 10: 255 lbs × 2
CHINS
Set 1: 209.4 lbs × 5
Set 2: 234.4 lbs × 5
Set 3: 234.4 lbs × 5
Set 4: 234.4 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 100 lbs × 5
Set 3: 100 lbs × 5
Set 4: 80 lbs × 10
