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.
Good hard work this week with some noticeable results in the bench press in particular. Next week I’ll be testing lower body strength.
Friday, April 19, 2013, 10:30 AM
Bodyweight: 198.8 lbs
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 160 lbs × 10
Set 4: 177 lbs × 10
Set 5: 177 lbs × 10
Notes: Felt strong – could have probably hit 93s x 10
Set 1: 45 lbs × 8
Set 2: 95 lbs × 8
Set 3: 135 lbs × 8
Set 4: 135 lbs × 8
Set 5: 135 lbs × 8
Notes: These were performed with a medium-grip on about a 40-degree bench from pins at the bottom position.
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 455 lbs × 1
Notes: Easy 455!
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 85 lbs × 8
Set 3: 85 lbs × 8
Set 4: 85 lbs × 8
Saturday, April 20, 2013, 10:30 AM
Bodyweight: 198.8 lbs
CAMBERED-BAR SQUAT
Set 1: 65 lbs × 6
Set 2: 65 lbs × 6
Set 3: 115 lbs × 6
Set 4: 155 lbs × 6
Set 5: 155 lbs × 6
Set 6: 205 lbs × 5
Notes: No belt or knee sleeves.
45-DEGREE BACK EXTENSION
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Monday, April 22, 2013, 9:45 AM
Bodyweight: 199.4 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 × 1
Set 6: 205 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 255 lbs × 1
Set 10: 225 lbs × 7
Notes: Last set was touch and go.
Set 1: 199.4 lbs × 5
Set 2: 224.4 lbs × 9
Set 3: 224.4 lbs × 8
Set 4: 224.4 lbs × 7
Set 5: 199.4 lbs × 10
Notes: These were done with straps.
TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
