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.
Despite shoulder pain I did hit a lifetime best deadlift this week, which was very gratifying.
Wednesday, January 30, 2013, 10:35 AM
Bodyweight: 208 lbs
Used Dave Draper’s Top Squat device today to salvage my squatting ability while I work through this shoulder issue. It’s a really nice tool if you’ve never used or seen one.
Also hit a lifetime PR deadlift today – 505 pounds at 208 bodyweight. For perspective, the first time I pulled 501 was June 2010 weighing 231, and then I hit 501 for a second time in April 2012 weighing 213. So 505 at 208 in the gym is huge for me.
TOP 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 × 3
Set 6: 185 lbs × 1
Set 7: 225 lbs × 1
Set 8: 275 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 325 lbs × 1
Set 4: 415 lbs × 1
Set 5: 505 lbs × 1 (Video Below)
Friday, February 1, 2013, 10:35 AM
Bodyweight: 207.4 lbs
My right shoulder is still painful – I even felt slight pain on 95lb close-grips, which caused me to terminate that movement for the day.
5-DEGREE DECLINE CLOSE-GRIP BENC
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 1
TRX ROW
Set 1: 207.4 lbs × 5
Set 2: 207.4 lbs × 5
Set 3: 207.4 lbs × 5
Set 4: 207.4 lbs × 5
Set 5: 207.4 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 70 lbs × 10
Set 3: 80 lbs × 8
Set 4: 80 lbs × 8
Set 5: 80 lbs × 8
FLOOR PRESS (CLOSE GEIP)
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 155 lbs × 1
Saturday, February 2, 2013, 10:35 AM
Bodyweight: 207.4 lbs
High-bar squats today – trying to work around this shoulder. I still had a little pain today even on those.
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 45 lbs × 5
Set 4: 95 lbs × 5
Set 5: 135 lbs × 3
Set 6: 185 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 275 lbs × 3
Set 3: 315 lbs × 1
Set 4: 365 lbs × 1
Set 5: 405 lbs × 1
BARBELL HIP THRUST
Set 1: 405 lbs × 5
Set 2: 500 lbs × 5
Monday, February 4, 2013, 10:35 AM
Bodyweight: 206.8 lbs
Started taking Ibuprofen this morning (I’ll be taking 800mg prior to workouts until further notice), which allowed me to hit a pain-free 245 on the close-grip bench today (almost a PR).
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: 155 lbs × 3
Set 7: 185 lbs × 3
Set 8: 205 lbs × 3
Set 9: 225 lbs × 2
Set 10: 245 lbs × 1
Set 11: 205 lbs × 5
CHINS
Set 1: 206.8 lbs × 8
Set 2: 206.8 lbs × 8
Set 3: 206.8 lbs × 8
Set 4: 206.8 lbs × 8
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 4: 65 lbs × 10
