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.
Wednesday, May 15, 2013, 10:00 AM
Bodyweight: 198.6 lbs
No belt or sleeves today. Everything felt heavy, especially the 405 pull, which was so heavy it really left me feeling troubled. I also decided to start training calves – something I haven’t done in many years because I felt (at the time) that my efforts resulted in no improvements. However, looking back, I suspect my drive and patience were not what they are today, so I’m giving it another go. Today’s calf work was very easy. I simply stood with a shoulder-width stance and moved very deliberately with no bounce, using a 25-pound weight belt.
CAMBERED-BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Set 3: 115 lbs × 5
Set 4: 155 lbs × 5
Set 5: 205 lbs × 3
Set 6: 225 lbs × 2
Set 7: 225 lbs × 2
Set 8: 205 lbs × 5
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 275 lbs × 3
Set 4: 315 lbs × 3
Set 5: 405 lbs × 1
STANDING CALF RAISE
Set 1: 198.6 lbs × 6
Set 2: 223.6 lbs × 6
Set 3: 223.6 lbs × 6
Set 4: 223.6 lbs × 6
Friday, May 17, 2013, 10:00 AM
Bodyweight: 199.2 lbs
Combined upper and lower body training today. Dumbbell benches were strong today.
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 160 lbs × 10
Set 4: 200 lbs × 8
BICEP CURL (DUMBBELL)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Monday, May 20, 2013, 10:00 AM
Good solid session today. I’ve been disappointed with my bench in particular lately. However I did hit 250 today, which is up 5 pounds from last week. I’ve also been doing a few minutes of thoracic mobility work prior to benching in the hopes of improving my ability to arch.
Pushed the chins and arm work hard today as well. This is the type of work I need to be doing.
Bodyweight: 198.8 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: 205 lbs × 2
Set 7: 230 lbs × 1
Set 8: 250 lbs × 1
Set 9: 225 lbs × 4
CHIN UP
Set 1: 5 reps
Set 2: 8 reps
Set 3: 7 reps
Set 4: 6 reps
TRICEP EXTENSION
Set 1: 35 lbs × 8
Set 2: 35 lbs × 8
Set 3: 35 lbs × 8
EZ BAR CURL
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8