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.
Solid but not spectacular numbers this week, the most noteworthy being a 265 bench, which is only 5 pounds below my PR. That’s a good indicator that the shoulder is coming along well.
My body composition is also on track. This photo is of me at a bodyweight of 200.6 lbs, which is the lightest I’ve been since I was in my 20’s.
Next week I’ll be testing my maximum strength levels to see how I’m performing at this new lower bodyweight.
Monday, March 4, 2013, 10:40 AM
Bodyweight: 202.6 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 95 lbs × 3
Set 5: 135 lbs × 1
Set 6: 185 lbs × 1
Set 7: 205 lbs × 1
Set 8: 225 lbs × 1
Set 9: 245 lbs × 1
Set 10: 255 lbs × 1
Set 11: 260 lbs × 1
Set 12: 265 lbs × 1
Set 13: 225 lbs × 1
Set 1: 5 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 75 lbs × 8
Set 3: 85 lbs × 5
Set 4: 85 lbs × 5
Set 5: 65 lbs × 12
Set 1: 55 lbs × 10
Set 2: 65 lbs × 10
Set 3: 75 lbs × 10
Wednesday, February 27, 2013, 10:35 AM
Bodyweight: 203.2 lbs
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: 315 lbs × 1
Set 9: 350 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 315 lbs × 1
Set 3: 405 lbs × 1
Set 4: 405 lbs × 1
Set 5: 405 lbs × 1
Set 6: 405 lbs × 1
Set 7: 405 lbs × 1
Friday, March 1, 2013, 10:35 AM
Bodyweight: 202.2 lbs
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 5
Set 5: 185 lbs × 2
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 225 lbs × 1
Set 9: 225 lbs × 1
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 145 lbs × 10
Set 3: 145 lbs × 10
Set 4: 145 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
Set 4: 90 lbs × 8
Set 5: 80 lbs × 10
5-SECOND PAUSE BENCH
Set 1: 205 lbs × 1
Set 2: 205 lbs × 1
Set 3: 205 lbs × 1
Saturday, March 2, 2013, 10:40 AM
Bodyweight: 200.6 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 × 2
Set 6: 225 lbs × 2
Set 7: 225 lbs × 2
Set 8: 225 lbs × 2
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 315 lbs × 1
Set 5: 315 lbs × 1
45-DEGREE BACK EXTENSION
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 135 lbs × 8
BARBELL HIP THRUST
Set 1: 315 lbs × 5
Set 2: 405 lbs × 5
Set 3: 495 lbs × 4
