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 in his workout sessions, and how he feels about it.
As of July 8th, I’m thirteen weeks out from Worlds, which gives me twelve weeks of solid training and a one-week taper phase. On Friday I loaded up on ibuprofen and managed to do some low bar squats for the first time in quite a while, and I put up a very easy 315lbs with minimal shoulder pain. I’m sure I was good for 375lbs, so it gave me the confidence that I can rely mostly on high bar squats in training and then switch to low bar as needed.
I also benched a 240lb double and pulled an easy 455lb deadlift, so all in all, I’m off to a solid start to my final phase of training for Vegas.
Monday, July 8, 2013, 10:00 AM
Bodyweight: 199.2 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 × 2
Set 6: 225 lbs × 2
Set 7: 280 lbs × 2
Set 8: 315 lbs × 2
Set 9: 315 lbs × 2
Set 10: 315 lbs × 2
BAND-RESISTED PULLS
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 225 lbs × 3
LEG EXTENSION
Set 1: 45 lbs × 10
Set 2: 70 lbs × 10
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
STANDING CALF RAISE
(These were done on a lever squat machine. The first set was bodyweight only and then 90lbs for the last two sets.)
Set 1: 199.2 lbs × 10
Set 2: 289.2 lbs × 10
Set 3: 289.2 lbs × 10
Wednesday, July 10, 2013, 10:00 AM
Bodyweight: 197 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 2
Set 5: 205 lbs × 2
Set 6: 225 lbs × 2
Set 7: 235 lbs × 2
Set 8: 235 lbs × 2
Set 9: 240 lbs × 2
CHINS
Set 1: 197 lbs × 5
Set 2: 223 lbs × 5
Set 3: 223 lbs × 5
Set 4: 223 lbs × 5
TRICEP EXTENSION
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
EZ BAR CURL
Set 1: 80 lbs × 10
Set 2: 80 lbs × 10
Friday, July 12, 2013, 10:30 AM
Bodyweight: 197.4 lbs
SQUAT (LOW BAR)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 135 lbs × 1
Set 4: 225 lbs × 1
Set 5: 315 lbs × 1 (Video Below)
DEADLIFT
Set 1: 155 lbs × 5
Set 2: 315 lbs × 2
Set 3: 405 lbs × 1
Set 4: 455 lbs × 1 (Video Below)
LEG EXTENSION
Set 1: 45 lbs × 10
Set 2: 90 lbs × 10
Set 3: 115 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 50 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
