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.
Lots of hard work this week, a few sucky misses, some epic DOMS, and a few epiphanies as well.
Wednesday, March 13, 2013, 10:40 AM
Bodyweight: 200.6 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 × 3
Set 6: 245 lbs × 1
Set 7: 285 lbs × 1
Set 8: 330 lbs × 1
Set 9: 385 lbs × 0 (Video Below)
Set 10: 385 lbs × 0
Notes: Pissed me off to miss those 385s. Gotta put my thinking cap on.
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
45-DEGREE BACK EXTENSION
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Friday, March 15, 2013, 10:40 AM
Bodyweight: 201.6 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 × 5
Set 6: 205 lbs × 2
Set 7: 205 lbs × 2
Set 8: 205 lbs × 2
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 160 lbs × 10
Set 3: 160 lbs × 10
Set 4: 160 lbs × 10
Notes: More difficult than I anticipated.
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 80 lbs × 10
Set 3: 90 lbs × 8
Set 4: 100 lbs × 5
Set 5: 80 lbs × 10
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 85 lbs × 10
Set 4: 85 lbs × 10
Set 5: 85 lbs × 9
Notes: I was surprised that I missed that tenth rep – it kinda snuck up on me.
Saturday, March 16, 2013, 10:40 AM
Bodyweight: 201.6 lbs
BUFFALO BAR SQUAT
Set 1: 55 lbs × 3
Set 2: 55 lbs × 3
Set 3: 105 lbs × 3
Set 4: 145 lbs × 3
Set 5: 195 lbs × 3
Set 6: 235 lbs × 3
Set 7: 285 lbs × 2
Set 8: 325 lbs × 2
Set 9: 335 lbs × 2 (Video Below)
Notes: Lately it’s occurred to me (prompted by my 385 miss earlier in the week no doubt) that my squat volume and frequency has been set on “fail” mode (i.e., not enough of either). Hence the Saturday squat session. I set out to do a few heavy doubles. Bret talked me out of doing a 340 double, which I’m happy about, because I was just crippled with hamstring/adductor soreness the next day (it’s Tuesday as I write this).
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Notes: 405 was easy and smooth.
Monday, March 18, 2013, 10:40 AM
Bodyweight: 202.8 lbs
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 × 3
Set 6: 185 lbs × 3
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 260 lbs × 0
Set 10: 230 lbs × 1 (3-second pause)
Set 11: 230 lbs × 1 (3-second pause)
Set 12: 230 lbs × 1 (3-second pause)
Set 13: 230 lbs × 1 (3-second pause)
Notes: Damn, I wasn’t expecting to miss 260. I’m writing this on the following day and my right shoulder is bugging me so maybe I overdid the volume on these a bit.
Set 1: 5 reps (bodyweight)
Set 2: 8 reps (with a 25-pound plate)
Set 3: 7 reps (with a 25-pound plate)
Set 4: 6 reps (with a 25-pound plate)
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
TRICEP EXTENSION
Set 1: 50 lbs × 10
Set 2: 60 lbs × 10
Set 3: 70 lbs × 10
