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.
This was a very productive week with a few nice PRs.
Wednesday, April 24, 2013, 9:45 AM
Great session today, including an easy 365 squat and a 500 pull at 198.8 bodyweight. Both are the heaviest lifts I’ve ever done weighing less than 200 lbs. The straight bar was really bugging my right shoulder today but on the bright side, I think I can mostly use the buffalo bar and cambered bar for my squat training, and switch to the straight bar only occasionally for 1RM testing.
Bodyweight: 198.8 lbs
SQUAT
Set 1: 45 lbs × 3
Set 2: 45 lbs × 3
Set 3: 95 lbs × 1
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 225 lbs × 1
Set 7: 295 lbs × 1
Set 8: 325 lbs × 1
Set 9: 365 lbs × 1 (Video Below)
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 325 lbs × 1
Set 4: 415 lbs × 1
Set 5: 500 lbs × 1 (Video Below)
Friday, April 26, 2013, 9:45 AM
Bodyweight: 199 lbs
Set 1: 45 lbs × 8
Set 2: 95 lbs × 8
Set 3: 135 lbs × 8
Set 4: 155 lbs × 4
Set 5: 155 lbs × 4
Set 6: 155 lbs × 4
Notes: These are done with a medium grip and starting from pins at the bottom position.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 160 lbs × 8
Set 3: 160 lbs × 8
BARBELL HIP THRUST
Set 1: 405 lbs × 10
Notes: I haven’t done this in a while so I’m not unhappy with 10 reps.
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Tuesday, April 30, 2013, 10:45 AM
Bodyweight: 198 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 × 5
Set 6: 225 lbs × 3
Set 7: 250 lbs × 1
Set 1: 17 reps (Video Below)
Notes: All-time PR for me!
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
