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.
I started this week off with Bret Contreras conducting some EMG analysis on my lower body Wednesday, which is why that particular workout looks so unusual.
I’m also going to experiment with changing my weekly cycle so that I perform a version of each powerlift on three out of four training days each week. I started this on Monday, June 10th, as you’ll see below. My thinking arises from research showing better gains when volume is maintained but distributed over more training sessions per week. I’ll keep you all posted on how this goes.
Wednesday, June 5, 2013, 10:00 AM
Bodyweight: 199 lbs
EMG analysis today, testing lower body lifts. I basically performed all these lifts while wired up with various electrodes. This made for a disjointed workout, but the results should be more than worth it in the long term.
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 × 3
Set 6: 225 lbs × 1
Set 7: 275 lbs × 1
Set 8: 315 lbs × 1
Set 9: 275 lbs × 1
DEADLIFT
Set 1: 225 lbs × 3
Set 2: 315 lbs × 1
Set 3: 405 lbs × 1
BARBELL HIP THRUST
Set 1: 405 lbs × 5
Set 2: 495 lbs × 1
Set 3: 455 lbs × 1
Set 4: 455 lbs × 1
Set 5: 455 lbs × 3
FRONT SQUAT
Set 1: 185 lbs × 3
BACK EXTENSIONS
Set 1: 95 lbs × 3
Set 2: 135 lbs × 1
BOUNCING STIFF-LEG DEADLIFT
Set 1: 275 lbs × 3
Friday, June 7, 2013, 10:00 AM
Bodyweight: 197.6 lbs
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 170 lbs × 10
Set 4: 209 lbs × 6 (Video Below)
EZ BAR CURL
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Set 3: 80 lbs × 10
Set 4: 85 lbs × 7
Set 5: 85 lbs × 7
TRICEP EXTENSION
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 80 lbs × 7
Set 5: 80 lbs × 7
KROC ROWS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Monday, June 10, 2013, 10:00 AM
Bodyweight: 200.2 lbs
I’m starting a new training cycle concept today. I’ll be keeping the volume low initially so as to minimize the shock of squatting, pressing, and pulling three times a week each.
FRONT SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 1
Set 5: 225 lbs × 1
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 185 lbs × 3
Set 6: 185 lbs × 3
Set 7: 185 lbs × 3
Set 8: 185 lbs × 3
LIFT-OFFS
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 3
Set 4: 365 lbs × 3
Notes: This is a deadlift performed from the bottom position to the point where the bar reaches the knees, and then back down.
CHINS
Set 1: 200.2 lbs × 5
Set 2: 225.2 lbs × 5
Set 3: 225.2 lbs × 5
Set 4: 225.2 lbs × 5
Notes: Last 3 sets performed with 45 POUND PLATE.
Set 1: 100 lbs × 10
Set 2: 70 lbs × 8
Notes: First set loose, second set strict.
