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 22, 2013, 10:00 AM
Bodyweight: 199.8 lbs
Started off with low bar squats, with the intention of testing my max. However, it quickly became evident that the low bar position was too painful on my right shoulder, so I needed to make a substitution on the fly. I shifted to high bar squats, which were only minimally painful. I hadn’t done these in a long time and hit a solid 315 but then missed a 350. The miss was mostly due to dizziness – I need to work on breathing. I’m thinking that high bars are probably the most event-specific way to work my squat weak point (quad strength) without pain, and think I’ll be alternating these with cambered bar squats most of the time.
One week ago I pulled a 405 that felt like 555, which worried the crap out of me, but today I pulled a very solid 475, which brought me some relief. All in all, a decent workout.
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 5
Set 4: 135 lbs × 3
Set 5: 185 lbs × 1
Set 6: 225 lbs × 1
Set 7: 275 lbs × 1
Set 8: 315 lbs × 1
Set 8: 350 lbs × 0 (Video Below)
Notes: Knee sleeves and belt from 225 forward.
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 4: 475 lbs × 1 (Video Below)
Notes: 475 felt solid, especially given the bad music.
Friday, May 24, 2013, 10:00 AM
Bodyweight: 199.8 lbs
Good basic session today, with a nice result in the flat dumbbell bench press. Generally I’m relatively less developed in the arms (both in terms of mass and strength) as compared to the lats/pecs/delts, so I’ve been working hard to bring these areas up to par.
A few other general observations:
- Despite my right shoulder hurting like crazy on my attempted low bar squats two days ago, it felt absolutely fine today. I really think it’s the low bar squats that irritate my shoulder, not bench pressing or the combination of benching and squatting.
- I really need to re-integrate some military presses back into my program. Just thinking aloud here.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 160 lbs × 10
Set 4: 209 lbs × 6 (Video Below)
Set 1: 50 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Set 4: 60 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Sunday, May 26, 2013, 10:00 AM
Bodyweight: 200.2 lbs
I’ve been feeling the need to do more volume work for lower body lately. The cambered bar is great for high-rep squats as it’s very comfortable on the back, allowing for rest-pause technique. For whatever reason, depending on the rep scheme, I’m between 75-100 pounds weaker on this bar as compared to low-bar powerlifting squats. But overall they’re very comfortable on the shoulders and back, and a bit more quad/knee intensive than low-bar squats.
CAMBERED-BAR SQUAT
Set 1: 65 lbs × 10
Set 2: 115 lbs × 10
Set 3: 155 lbs × 10
Set 4: 205 lbs × 10
BARBELL HIP THRUST
Set 1: 405 lbs × 10
BACK EXTENSIONS
Set 1: 95 lbs × 10
Monday, May 27, 2013, 10:00 AM
Bodyweight: 199.8 lbs
Strong day for the bench press and chin-ups. I haven’t used ibuprofen or had shoulder pain for a while now. Surprisingly, I’m not particularly sore from squatting yesterday. I feel like I’m back on track.
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 × 53
Set 6: 205 lbs × 2
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 255 lbs × 1
Set 10: 225 lbs × 5
Set 1: 199.8 lbs × 5 reps
Set 2: 224.9 lbs × 10 reps
Set 3: 224.9 lbs × 8 reps
Set 4: 244.9 lbs × 5 reps
