Athlete Journal: Charles Staley, Entry 54 – Taking it Easy

I’ve been feeling a bit under-recovered this week, so my volume was lower than normal. Despite that, I nearly hit a 340lb high bar squat, and my bench program is going well also.

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.

I’ve been feeling a bit under-recovered this week, which is why my volume is lower than normal. Despite that, I nearly hit a 340lb high bar squat, and my bench program is going well also. I’m expecting some breakthrough numbers next week once I’m a bit more recovered.

Monday, July 29, 2013, 10:30 AM

Bodyweight: 199.8 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 5

Set 3: 315 lbs × 1

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 405 lbs × 1

BACK EXTENSIONS

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

LEG EXTENSION

Set 1: 115 lbs × 10

Set 2: 115 lbs × 10

Set 3: 115 lbs × 10

Wednesday, July 31, 2013, 10:30 AM

Bodyweight: 199.4 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 × 4

Set 5: 200 lbs × 4

Set 6: 212.5 lbs × 4

Set 7: 212.5 lbs × 4

Set 8: 212.5 lbs × 4

Set 9: 200 lbs × 5

Set 10: 175 lbs × 8

CHINS

Set 1: 199.4 lbs × 5

Set 2: 224.4 lbs × 5

Set 3: 199.4 lbs × 13

EZ BAR CURL

Set 1: 90 lbs × 8

TRICEP EXTENSION

Set 1: 80 lbs × 58

Friday, August 2, 2013, 1:30 PM

Bodyweight: 199.6 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 5

Set 3: 275 lbs × 1

Set 4: 315 lbs × 1

Set 5: 340 lbs × 0 (Video Below)

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 3

Set 3: 315 lbs × 3

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

Saturday, August 3, 2013, 1:30 PM

Bodyweight: 199.2 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 × 3

Set 6: 200 lbs × 3

Set 7: 200 lbs × 3

BENT OVER ROW (DUMBBELL)

Set 1: 95 lbs × 8

Set 2: 95 lbs × 8

Set 3: 95 lbs × 8

Set 4: 95 lbs × 8

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

TRICEP PUSHDOWN

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

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