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, February 20, 2013, 10:35 AM
My strength levels seem to be holding up well. I’m now weighing 203-ish so I’ll have no problems making the 198 class on April 7th. My shoulder is definitely better but it’d be too soon to say it’s totally healed.
Bodyweight: 203.8 lbs
BUFFALO BAR SQUAT
Set 1: 55 lbs × 5
Set 2: 105 lbs × 5
Set 3: 145 lbs × 3
Set 4: 195 lbs × 1
Set 5: 235 lbs × 1
Set 6: 285 lbs × 1
Set 7: 325 lbs × 1
Set 8: 365 lbs × 1
Notes: The 365 felt hard but Bret thought I had another 10 pounds in me.
SQUAT
Set 1: 315 lbs × 1
Notes: Just testing the straight bar for pain and comfort – felt fine.
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 5: 475 lbs × 1
Notes: Fairly hard pull but I’m sure I had another 10-15 in the tank.
Friday, February 22, 2013, 10:35 AM
Bodyweight: 203.6 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 260 lbs × 1
Notes: This is the first time I’ve gone heavy since my shoulder injury, and I’m only down 10 pounds from my all-time best, which is a good sign.
Set 1: 135 lbs × 5
Set 2: 185 lbs × 5
Set 3: 185 lbs × 5
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 120 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8
Set 4: 80 lbs × 8
Set 5: 80 lbs × 8
Saturday, February 23, 2013, 10:35 AM
Bodyweight: 203.6 lbs
15″ CAMBERED BAR BOX SQUAT
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Set 3: 115 lbs × 5
Set 4: 155 lbs × 5
Set 5: 205 lbs × 3
Set 6: 205 lbs × 3
Set 7: 205 lbs × 3
Notes: Feeling the need to do some type of squat on Saturdays. The cambered bar is hard, yet safe on the shoulders. I did these down to parallel.
45-DEGREE BACK EXTENSION
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
BACK EXTENSIONS
Set 1: 95 lbs × 5
Set 2: 95 lbs × 5
SUMO DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 3
Set 4: 365 lbs × 1
Set 5: 405 lbs × 1
Notes: Just playing around and seeking a bit of variation – this is the first time I’ve ever gone heavy on this movement.
BARBELL HIP THRUST
Set 1: 405 lbs × 8
Monday, February 25, 2013, 10:35 AM
Bodyweight: 204.2 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 245 lbs × 1
Set 10: 245 lbs × 1
Notes: No pain on these, although my shoulder ached a bit the next day.
CHINS
Set 1: 204 lbs × 5
Set 2: 229 lbs × 8
Set 3: 229 lbs × 6
Set 4: 229 lbs × 5
Notes: Basically going as hard as possible for 3 sets with a 25 pound plate.
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 4: 65 lbs × 10
EZ BAR CURL
Set 1: 65 lbs × 5
Set 2: 75 lbs × 5
Set 3: 75 lbs × 5
Set 4: 75 lbs × 5
