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.
I had a good workman-like week, with a particularly solid Sunday upper body session. One change of plans here is that I decided to start a Soviet-style, six-week peaking cycle for the bench press, beginning on Sunday. I’ve used this cycle before with good results, and when it ends I’ll still have five weeks to fine-tune before Worlds.
Monday, July 15, 2013, 10:30 AM
Bodyweight: 198.8 lbs
Solid session today overall, with a new high bar squat PR.
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 225 lbs × 3
Set 6: 275 lbs × 3
Set 7: 315 lbs × 1
Set 8: 335 lbs × 1
Set 9: 225 lbs × 10
BAND RESISTED DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 275 lbs × 3
Set 4: 275 lbs × 3
LEG EXTENSION
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 115 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Wednesday, July 17, 2013, 10:30 AM
Bodyweight: 197.6 lbs
I worked hard today and felt pleased with my effort, especially on arm work.
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 × 5
Set 6: 185 lbs × 5
Set 7: 185 lbs × 5
Set 1: 197.6 lbs × 5 reps
Set 2: 243.6 lbs × 5 reps
Set 3: 243.6 lbs × 5 reps
Set 4: 243.6 lbs × 5 reps
Set 1: 100 lbs × 8
Set 2: 100 lbs × 8
Set 3: 100 lbs × 8
Set 4: 100 lbs × 8
TRICEP EXTENSION
Set 1: 80 lbs × 6
Set 2: 80 lbs × 6
Set 3: 80 lbs × 6
Set 4: 80 lbs × 6
Friday, July 19, 2013, 10:30 AM
Bodyweight: 199.6 lbs
A disappointing day, especially on deads, which just felt heavy as hell for some reason. I actually missed 405 the first time out, which is totally unacceptable, but I came back after thirty seconds and made it. Some days I just have no “spring,” as Bret calls it, and today was one of those days.
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 185 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 1
Set 6: 315 lbs × 1
Set 7: 405 lbs × 1
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 275 lbs × 2
LEG EXTENSION
Set 1: 90 lbs × 10
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Sunday, July 21, 2013, 10:30 AM
Bodyweight: 199.4 lbs
Very hard session today:
BENCH PRESS
Set 1: 112.5 lbs × 10
Set 2: 137.5 lbs × 8
Set 3: 162.5 lbs × 6
Set 4: 175 lbs × 6
Set 5: 175 lbs × 6
Set 6: 175 lbs × 6
Set 7: 175 lbs × 6
BENT OVER ROW (DUMBBELL)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Set 4: 95 lbs × 10
EZ BAR CURL
Set 1: 85 lbs × 8
Set 2: 85 lbs × 8
Set 3: 85 lbs × 8
Set 1: 90 lbs × 6
Set 2: 90 lbs × 6
Set 3: 90 lbs × 6
