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 set an all-time PR deadlift this week, as well as some solid squats. So far I’m liking the higher frequency, and as a side note, it feels like my metabolism has been elevated as well. I’ll be away next week so my next report will be in two weeks.
Wednesday, June 19, 2013, 10:00 AM
Bodyweight: 198.6 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 315 lbs × 1
Set 6: 315 lbs × 1
Set 7: 405 lbs × 1
Set 8: 510 lbs × 1 (Video Below)
FRONT SQUAT
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 × 3
CLOSE GRIP BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
HAMMER CURL
Set 1: 100 lbs × 10
Set 2: 100 lbs × 10
Friday, June 21, 2013, 10:00 AM
Bodyweight: 196.6 lbs
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: 265 lbs × 1
Set 8: 295 lbs × 5
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 205 lbs × 1
Set 6: 225 lbs × 1