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.
Hit an easy 370 squat and a 260 bench this week, both at about 200 pounds. Everything seems to be going as planned.
Wednesday, March 20, 2013, 10:40 AM
Bodyweight: 201.8 lbs
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: 225 lbs × 1
Set 9: 275 lbs × 1
Set 10: 315 lbs × 1
Set 11: 365 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 5: 455 lbs × 1
Friday, March 22, 2013, 10:40 AM
Bodyweight: 202.8 lbs
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 160 lbs × 10
Set 4: 177 lbs × 8
Set 5: 177 lbs × 8
Set 6: 177 lbs × 8
BENCH PRESS
Set 1: 45 lbs × 3
Set 2: 95 lbs × 3
Set 3: 135 lbs × 1
Set 4: 185 lbs × 1
Set 5: 225 lbs × 1
Set 6: 245 lbs × 1
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8
Set 4: 80 lbs × 8
Saturday, March 23, 2013, 10:40 AM
Bodyweight: 200.8 lbs
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 × 2
Set 7: 225 lbs × 2
Set 8: 275 lbs × 1
Set 9: 315 lbs × 1
Set 10: 370 lbs × 1 (Video Below)
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
SWINGS
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10
Monday, March 25, 2013, 10:40 AM
Bodyweight: 203 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: 188 lbs × 2
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 260 lbs × 1
Set 10: 235 lbs × 1
CHIN UP
Set 1: 203 lbs x10 reps
Set 2: 203 lbs x10 reps
Set 3: 203 lbs x10 reps
