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.
January 16, 2013, 10:30 AM
Bodyweight: 209.8 lbs
Crazy good session today – I’d had my mind set on a 385 squat for a week, and sure enough, it went up nice. It’s a big goal of mine to make friends with the squat, and today was a big step in that direction.
Thought I had gotten 450×5 in the deadlift, until I realized it was 400, not 450. After regrouping mentally, I hit a 450 triple, which is a big PR for me.
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 3
Set 4: 95 lbs × 3
Set 5: 135 lbs × 3
Set 6: 185 lbs × 1
Set 7: 225 lbs × 1
Set 8: 275 lbs × 1
Set 9: 315 lbs × 1
Set 10: 345 lbs × 1
Set 11: 385 lbs × 1 (Video Below)
DEADLIFT
Set 1: 295 lbs × 1
Set 2: 345 lbs × 1
Set 3: 400 lbs × 5
Set 4: 450 lbs × 3 (Video Below)
Friday, January 18, 2013, 10:35 AM
Bodyweight: 208.8 lbs
Right shoulder hurts on benches – really hurt on the 225, so I moved on from there. I’m going to need to intervene and make some changes to get this resolved. First, low-bar squatting is part of the problem – I’m planning to switch to high-bar for a while, and also experiment with close-grip benches on a slight (5º) decline.
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 185 lbs × 5
Set 7: 205 lbs × 1
Set 8: 225 lbs × 1
SEATED ROW
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
Set 1: 185 lbs × 5
TRICEP EXTENSION
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
SEATED ROW
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
DEADLIFT
Set 1: 345 lbs × 1
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Saturday, January 19, 2013, 10:35 AM
Bodyweight: 208.6 lbs
Had a little hip thrust contest with Bret today – we both hit 605 for a new PR and we both also attempted 655, but neither of us really got it locked out (see video below).
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
SWINGS
Set 1: 100 lbs × 10
Set 2: 125 lbs × 10
Set 3: 125 lbs × 10
BARBELL HIP THRUST
Set 1: 335 lbs × 1
Set 2: 425 lbs × 1
Set 3: 515 lbs × 1
Set 4: 605 lbs × 1
Set 5: 655 lbs x ¾
Set 5: 335 lbs × 8
Monday, January 21, 2013, 10:35 AM
Bodyweight: 209 lbs
Even close-grips were hurting today, so I capped it at only 95 pounds and just worked on some back and arm work.
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 2
CHINS
Set 1: 209 lbs × 5
Set 2: 209 lbs × 5
Set 3: 254 lbs × 3
Set 4: 254 lbs × 3
Set 5: 254 lbs × 3
Set 1: 50 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
