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.
BIG lifts this week, including a 265 bench, an easy 360 squat, a 495 pull (done at 202.4 bodyweight), and a set of 20 on chins. These lifts establish that my strength levels have not appreciably declined during my weight loss. Also, I’ve experienced no shoulder pain whatsoever this week (I’m still on Ibuprofen as a precaution but I’m slowly tapering off of by 200mg/week).
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
Notes: The last set with 225 was performed with a 5-second pause.
CHIN UP
Set 1: 5 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps
Notes: The last 3 sets were performed with a 25-pound plate.
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
TRICEP PUSHDOWN
Set 1: 55 lbs × 10
Set 2: 65 lbs × 10
Set 3: 75 lbs × 10
Thursday, March 7, 2013, 10:40 AM
Bodyweight: 202.4 lbs
SQUAT
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: 225 lbs × 1
Set 7: 275 lbs × 1
Set 8: 315 lbs × 1
Set 9: 360 lbs × 1 (Video Below)
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 1
Set 4: 225 lbs × 1
Set 5: 315 lbs × 1
Set 6: 415 lbs × 1
Set 7: 495 lbs × 5 (Video Below)
Friday, March 8, 2013, 10:40 AM
Bodyweight: 200.4 lbs
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 145 lbs × 10
Set 3: 160 lbs × 10
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
Notes: I’ve decided to re-integrate presses into my training now that my shoulder has cooled off.
BICEP CURL (DUMBBELL)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Monday, March 11, 2013, 10:40 AM
Bodyweight: 203.2 lbs
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 × 1
Set 7: 205 lbs × 1
Set 8: 225 lbs × 1
Set 9: 245 lbs × 1
Set 10: 255 lbs × 1
Set 11: 235 lbs × 1
Set 12: 235 lbs × 1
Notes: Last 2 sets done with a 3-second pause.
CHIN UP
Set 1: 203.2 lbs × 16
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10