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.
Had the flu (or something) for six or seven days, which caused me to miss over a week of training, and also made me decide to pass on the powerlifting meet I had scheduled for April 7th. I’m back in full swing now however, and looking for a new meet to compete in.
Friday, April 5, 2013, 1:40 PM
Bodyweight: 200 lbs
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 145 lbs × 10
Set 4: 160 lbs × 8
Set 5: 160 lbs × 8
MILITARY PRESS
Set 1: 45 lbs × 5
Set 2: 65 lbs × 5
Set 3: 85 lbs × 8
Set 4: 85 lbs × 8
Set 5: 85 lbs × 8
BICEP CURL (DUMBBELL)
Set 1: 35 lbs × 10
Set 2: 35 lbs × 10
Set 3: 35 lbs × 10
Set 4: 35 lbs × 10
Set 5: 35 lbs × 10
Notes: First workout since I recovered from whatever flu bug I had. I purposely held back a bit to avoid unnecessary soreness.
Saturday, April 6, 2013, 10:30 AM
Bodyweight: 199.4 lbs
BUFFALO BAR SQUAT
Set 1: 55 lbs × 3
Set 2: 55 lbs × 5
Set 3: 105 lbs × 3
Set 4: 105 lbs × 3
Set 5: 145 lbs × 3
Set 6: 195 lbs × 1
Set 7: 235 lbs × 1
Set 8: 285 lbs × 1
Set 9: 325 lbs × 1
Set 10: 365 lbs x 0 (Video Below)
Notes: Felt myself starting to pass out on 365 so opted to just set it down rather than risk my safety.
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 3
Set 4: 315 lbs × 1
Set 5: 405 lbs × 1
Set 6: 455 lbs × 1 (Video Below)
Notes: 455 felt heavy, but I was training alone at 9:00 AM after being sick for a week, and with my body weight down, so I’ll take it.
Monday, April 8, 2013, 10:30 AM
Bodyweight: 203.8 lbs
Notes: I was in the mood to do some hard work today, so all of these heavier work sets were pushed close to failure.
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 × 5
Set 6: 205 lbs × 5
Set 7: 225 lbs × 3
Set 8: 245 lbs × 1
Set 1: 203.8 lbs × 5 reps
Set 2: 228.8 lbs × 7 reps
Set 3: 228.8 lbs × 6 reps
Set 4: 228.8 lbs × 5 reps
Set 5: 203.8 lbs × 10 reps
TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
