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. Every Friday you can read what Charles has done this week in his workout sessions.
Very solid and gratifying week. Hit an easy 355lb low bar squat, a 475lb pull after a ton of squats, and lots of hard upper-body work. I’ve probably experienced more soreness this week than I have felt in quite some time.
Monday, July 22, 2013, 10:30 AM
Bodyweight: 198.2 lbs
I made what might be an important epiphany on my low bar squat today. My first attempt at wedging under the empty bar hurt like hell (on my right shoulder), so I decided I was going to need to switch to high bar squats today. However, for whatever reason, I tried another set and this time, I had almost no pain. I ultimately ended up hitting an easy 355lbs, in fact. So it seems as though it might just be a matter of letting my shoulder warm-up/stretch out a bit more than what I’m used to doing. Time will tell, but I’m feeling encouraged.
SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 95 lbs × 3
Set 4: 135 lbs × 3
Set 5: 225 lbs × 1
Set 6: 275 lbs × 1
Set 7: 315 lbs × 1
Set 8: 355 lbs × 1 (Video Below)
1.5″ DEFICIT DEADLIFT
Set 1: 225 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 2
Set 4: 365 lbs × 2
Set 5: 405 lbs × 2 (Video Below)
Notes: Easy! Totally surprised me after struggling with 405lbs from the floor only a few days ago.
LEG EXTENSION
Set 1: 90 lbs × 10
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
BACK EXTENSIONS
Set 1: 95 lbs × 10
Wednesday, July 24, 2013, 10:30 AM
Bodyweight: 199.2 lbs
BENCH PRESS
Set 1: 112.5 lbs × 10
Set 2: 137.5 lbs × 8
Set 3: 162.5 lbs × 5
Set 4: 187.5 lbs × 5
Set 5: 200 lbs × 5
Set 6: 200 lbs × 5
Set 7: 200 lbs × 5
Set 8: 187.5 lbs × 5
Set 9: 162.5 lbs × 8
Set 10: 137.5 lbs × 12
CHINS
Set 1: 199.2 lbs × 10
Set 2: 199.2 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 80 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 58
TRICEP EXTENSION
Set 1: 80 lbs × 6
Set 2: 80 lbs × 9
Friday, July 26, 2013, 10:30 AM
Bodyweight: 201.2 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: 135 lbs × 3
Set 6: 185 lbs × 3
Set 7: 225 lbs × 1
Set 8: 225 lbs × 1
Set 9: 275 lbs × 1
Set 10: 315 lbs × 2 (Video Below)
Set 11: 275 lbs × 7
DEADLIFT
Set 1: 315 lbs × 3
Set 2: 405 lbs × 3
Set 3: 475 lbs × 1 (Video Below)
LEG EXTENSION
Set 1: 115 lbs × 10
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Set 3: 180 lbs × 10
Sunday, July 28, 2013, 10:30 AM
Bodyweight: 200 lbs
BENCH PRESS
Set 1: 112.5 lbs × 10
Set 2: 137.5 lbs × 8
Set 3: 162.5 lbs × 6
Set 4: 175 lbs × 5
Set 5: 187.5 lbs × 5
Set 6: 187.5 lbs × 5
BENT OVER ROW (DUMBBELL)
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
Set 4: 95 lbs × 8
EZ BAR CURL
Set 1: 85 lbs × 8
TRICEP PUSHDOWN
Set 1: 90 lbs × 8