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 you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.
Good week overall, despite slightly disappointing results on the snatch and clean and jerk. PRs set on chins and dumbbell bench press. Despite some lingering pec fatigue, I’m feeling healthy and recovered. It’ll be interesting see if the O-lift results improve when I test them next month – if not, some program tweaks will be necessary.
Wednesday, July 4, 2012, 11:45 AM – 12:40PM
Bodyweight: 212.8 lbs
Today is back-off day for the deadlift, and testing day for the press and chins. The 150 press is a recent PR but I know I’ve pressed 155 in the past, if not a little more. I’m happy with the chins as well – would like to add a rep every month toward a long-term goal of 20 chins.
DEADLIFT
Set 1: 135 lbs x 5
Set 2: 175 lbs x 5
Set 3: 215 lbs x 5
Set 4: 260 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 65 lbs x 5
Set 4: 85 lbs x 1
Set 5: 100 lbs x 1
Set 6: 120 lbs x 1
Set 7: 140 lbs x 1
Set 8: 150 lbs x 1
Notes: Just as an aside, I set these up with a muscle clean. Happy with 150 today – hope to add 5 pounds a month.
CHINS
Set 1: 212.8 lbs x 14 (Lifetime PR)(Video below)
Friday, July 6, 2012, 10:45 AM 1 12:20PM
Bodyweight: 213.2 lbs
Good day overall, despite missing a 175 snatch – I’ll re-test in a month and if there’s no progress, I’ll revise my program. Feel healthy, energy is good, no orthopedic issues whatsoever.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 65 lbs x 3
Set 6: 95 lbs x 3
Set 7: 115 lbs x 1
Set 8: 135 lbs x 1
Set 9: 155 lbs x 1
Set 10: 165 lbs x 1
Set 11: 170 lbs x 1 (Video below)
Set 12: 175 lbs x 0
Notes: I’ve opted to stay with power snatches (as opposed to full or squat snatches), but there may be potential for catching them a bit deeper than I am. When I look at the video the pulls looks good, but these aren’t feeling quite “right” as of late.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 200 lbs x 10 (Video below)
Notes: This equals a lifetime best I did back in my mid-30s. Quite happy with this and I can tell there’s more to come.
BARBELL HIP THRUST
Set 1: 95 lbs x 10
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10
Notes: This is my second session with these. So far so good. Still pretty easy
TRX ROW
Set 1: 213.2 lbs x 5
Set 2: 213.2 lbs x 5
Set 3: 213.2 lbs x 5
Monday, July 9, 2012, 1:00 PM – 2:40 PM
Bodyweight: 211.8 lbs
POWER CLEAN & JERK
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 75 lbs x 3
Set 5: 95 lbs x 1
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 155 lbs x 1
Set 9: 185 lbs x 1
Set 10: 205 lbs x 1
Set 11: 225 lbs x 0
Set 12: 225 lbs x 0
Notes: Got the clean but missed the jerk on with 225 attempts. Both were very close however. I’m just not getting enough drive on the jerk somehow
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 170 lbs x 5
Set 5: 205 lbs x 5
Notes: Easy and fast – not much else to say about this
BENCH PRESS
Set 1: 95 lbs x 5
Set 2: 115 lbs x 5
Set 3: 140 lbs x 5
Notes: Wow, my pecs are shattered from Friday’s DB bench episode! Pushing off with my first rep with 95 felt like I was going to tear my chest open! I switched to a narrower grip on 140 and it helped deload the pecs significantly. Hope I recover from this soon. Yikes!
BARBELL HIP THRUST
Set 1: 135 lbs x 10
