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