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. Charles Staley is a big believer in practicing what he preaches, so he trains and competes just like his clients. Now, every Friday you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.
Wednesday, June 27, 2012, 4:00 PM – 5:30PM
Bodyweight: 210 lbs
Good session with Bret Contreras today with Wynn Darring and his guys in Scottsdale. Was hoping for more than 5 reps on the 410 pull today but it was a PR for %, and presses and chins felt very strong.
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 185 lbs x 3
Set 5: 225 lbs x 3
Set 6: 275 lbs x 1
Set 7: 325 lbs x 5
Set 8: 365 lbs x 3
Set 9: 410 lbs x 5
MILITARY PRESS
Set 1: 65 lbs x 5
Set 2: 95 lbs x 5
Set 3: 120 lbs x 5
Set 4: 125 lbs x 5
Set 5: 125 lbs x 5
Notes: The plan was 125 (3×5) but on the first set I mistakenly had 120 on the bar.
CHINS
Set 1: 224 lbs x 7
Set 2: 224 lbs x 7
Set 3: 224 lbs x 6
Set 4: 224 lbs x 5
Notes: These were done with bodyweight (210) and 14 pounds of chain for additional resistance
Friday, June 29, 2012, 12:15 PM – 1:45PM
Bodyweight: 212.8 lbs
Contreras stopped by again to train, and we had a blast talking shop between sets. He also showed me barbell hips thrusts (more on this in a bit). Everything feels strong and solid…
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 70 lbs x 3
Set 5: 100 lbs x 1
Set 6: 125 lbs x 1
Set 7: 145 lbs x 1
Set 8: 145 lbs x 1
Set 9: 145 lbs x 1
Set 10: 145 lbs x 1
Set 11: 145 lbs x 1
Notes: The last 5 work sets completed in less than 60 seconds. I’m happy with how these are feeling.
BENCH PRESS (DUMBBELL)
Set 1: 130 lbs x 8
Set 2: 182 lbs x 10
Set 3: 182 lbs x 8
Set 4: 182 lbs x 7
Notes: Really happy with these today.
TRX ROW
Set 1: 212.8 lbs x 5
Set 2: 212.8 lbs x 5
Set 3: 212.8 lbs x 5
Notes: Blah. I did them. Still not feeling the love.
BARBELL HIP THRUST
Set 1: 65 lbs x 10
Set 2: 65 lbs x 10
Set 3: 65 lbs x 10
Notes: I’ve been intrigued by these ever since I saw Bret write about them. Since I had the glute guy in the house as it were, I figured I’d take advantage of his expertise, and did 3×10 with 65 pounds – certainly very easy. I’m planning on doing 3 sets of these every Friday and it’ll be interesting to see how it pans out. Below check out Bret hitting a handful of reps with 495:
Monday, July 2, 2012, 12:00PM – 1:45PM
Bodyweight: 211.2 lbs
Great session today with significant PRs in the bench and squat.
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 70 lbs x 3
Set 4: 70 lbs x 3
Set 5: 100 lbs x 3
Set 6: 140 lbs x 1
Set 7: 185 lbs x 1
Set 8: 200 lbs x 1
Set 9: 200 lbs x 1
Set 10: 200 lbs x 0 (Clean only)
Set 11: 200 lbs x 1
Notes: On my third clean & Jerk, I lost a finger on the clean. Attempted the jerk anyway (which in itself is a great sign) but not a chance. So had to take a 4th rep. Nonetheless I finished the entire C&J session in 30 minutes and the 4 singles with 200 were completed in 2 minutes and 45 seconds. Next week I test my max on this lift.
SQUAT
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 3
Set 6: 225 lbs x 1
Set 7: 255 lbs x 5
Set 8: 290 lbs x 3
Set 9: 325 lbs x 5 (Video below)
Notes: Boy 325 felt light today – actually squats felt great right from the first warm-up set. 325×5 is a PR for me – after I saw the video I kicked myself for not taking 6 however. Check out the speed on the first rep:
BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 175 lbs x 5
Set 4: 200 lbs x 3
Set 5: 225 lbs x 6 (Video below)
Notes: Very pleased and surprised with 6 reps on 225- this lines me up for a solid 275 in October if not more.
On the next entry I’ll be testing my max on snatch and clean & jerk – stay tuned!
