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 23, 2013, 10:35 AM
Bodyweight: 208.8 lbs
Right shoulder was really bugging me on the squat, but managed to hit the biggest training pull of my career.
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 3
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 225 lbs × 1
Set 7: 275 lbs × 1
Set 8: 320 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 295 lbs × 1
Set 3: 395 lbs × 1
Set 4: 485 lbs × 1 (Video Below)
Friday, January 25, 2013, 10:35 AM
Bodyweight: 208.2 lbs
Managed to find a way to press with no pain today, what a relief.
5-DEGREE DECLINE CLOSE-GRIP BENCH
Set 1: 45 lbs × 10
Set 2: 95 lbs × 5
Set 3: 115 lbs × 5
Set 4: 135 lbs × 5
Set 5: 155 lbs × 5
Set 6: 185 lbs × 2
Set 7: 205 lbs × 2
Set 8: 225 lbs × 2
SEATED ROW
Set 1: 175 lbs × 10
Set 2: 175 lbs × 10
Set 3: 175 lbs × 10
EZ BAR CURL
Set 1: 75 lbs × 8
Set 2: 75 lbs × 5
Saturday, January 26, 2013, 10:35 AM
Bodyweight: 207.6 lbs
You’ll see that I’ll be switching to other forms of squats while my shoulder heals. I actually tried high-bar back squats first today but even they hurt, so I switched to front squats, which I haven’t done in years.
FRONT SQUAT
Set 1: 45 lbs × 3
Set 2: 45 lbs × 3
Set 3: 95 lbs × 3
Set 4: 135 lbs × 3
Set 5: 185 lbs × 3
Set 6: 225 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 295 lbs × 1
Set 4: 345 lbs × 1
Set 5: 400 lbs × 1
BACK EXTENSION
Set 1: 95 lbs × 1
Set 2: 95 lbs × 1
Set 3: 95 lbs × 1
BARBELL HIP THRUST
Set 1: 400 lbs × 10
Monday, January 28, 2013, 10:35 AM
Bodyweight: 206.6 lbs
My right shoulder is still bugging me even on light close-grips. Upper body sessions might end up being limited to back and arms for a while.
5-DEGREE DECLINE CLOSE-GRIP BENCH
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 2
CHINS
Set 1: 206.6 lbs × 5
Set 2: 206.6 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 5
Set 5: 70 lbs × 5
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10
Set 5: 70 lbs × 5
