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.
Only three days of training this week, as we’ve been moving a lot of weight equipment, organizing the gym, etc. I’m still struggling with the right shoulder, but Ibuprofen and a few exercise work-arounds seem to be helping me through it. No videos this week, sorry for that- there just wasn’t anything terribly noteworthy to film. Stay tuned though, I’ll have a beaut for you all next week!
Wednesday, February 6, 2013, 10:35 AM
Bodyweight: 205.4 lbs
BUFFALO BAR SQUAT
Set 1: 55 lbs × 5
Set 2: 85 lbs × 5
Set 3: 105 lbs × 3
Set 4: 145 lbs × 3
Set 5: 195 lbs × 1
Set 6: 235 lbs × 1
Set 7: 285 lbs × 1
Set 8: 345 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 × 5
Set 6: 450 lbs × 1
SQUAT
Set 1: 135 lbs × 1
Friday, February 8, 2013, 10:35 AM
Bodyweight: 205.6 lbs
CLOSE GRIP 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 × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 225 lbs × 1
Set 9: 225 lbs × 1
Set 10: 225 lbs × 1
Set 11: 225 lbs × 1
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 75 lbs × 10
Set 3: 85 lbs × 8
Set 4: 95 lbs × 5
Monday, February 11, 2013, 10:35 AM
Bodyweight: 205.4 lbs
CLOSE GRIP BENCH PRESS
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 × 3
Set 7: 205 lbs × 1
Set 8: 225 lbs × 1
Set 9: 245 lbs × 1
Set 10: 255 lbs × 1
Set 11: 225 lbs × 3
MEDIUM GRIP BENCH PRESS
Set 1: 135 lbs × 1
BENCH PRESS
Set 1: 135 lbs × 1
CHINS
Set 1: 205.4 lbs × 10
Set 2: 205.4 lbs × 10
Set 3: 205.4 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10