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.
A quality week including an easy 370lb squat and also an easy 225lb x 3 bench press. Everything feels on track.
Monday, August 5, 2013, 10:30 AM
Bodyweight: 199.6 lbs
SQUAT
Set 1: 45 lbs × 3
Set 2: 45 lbs × 3
Set 3: 135 lbs × 3
Set 4: 235 lbs × 1
Set 5: 285 lbs × 1
Set 6: 325 lbs × 1
Set 7: 370 lbs × 1 (Video Below)
Notes: This was remarkably easy and comfortable – I was probably good for 385lbs today.
DEADLIFT
Set 1: 405 lbs × 3
Set 2: 405 lbs × 1
45-DEGREE BACK EXTENSION
Set 1: 95 lbs × 5
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10 (Video Below)
Notes: These are the heaviest back extensions I’ve ever done but still very easy.
LEG EXTENSION
Set 1: 115 lbs × 10
Set 2: 135 lbs × 6
Set 3: 135 lbs × 6
Wednesday, August 7, 2013, 1:30 PM
Bodyweight: 199.6 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: 212.5 lbs × 3
Set 6: 225 lbs × 3
Set 7: 225 lbs × 3 (Video Below)
Set 8: 200 lbs × 5
Set 9: 150 lbs × 10
Notes: Surprising how easy these benches were!
CHINS
Set 1: 199.6 lbs × 5
Set 2: 244.6 lbs × 6 (Video Below)
Set 3: 199.6 lbs × 12
EZ BAR CURL
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Friday, August 9, 2013, 1:30 PM
Bodyweight: 199.8 lbs
HIGH BAR SQUAT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 3
Set 3: 275 lbs × 1
Set 4: 315 lbs × 1
Set 5: 315 lbs × 1
Set 6: 315 lbs × 1 (Video Below)
LEG EXTENSION
Set 1: 135 lbs × 6
Set 2: 135 lbs × 6
Set 3: 135 lbs × 6
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
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: 212.5 lbs × 3
Set 6: 212.5 lbs × 3
Sunday, August 11, 2013, 1:30 PM
Bodyweight: 199.8 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: 212.5 lbs × 3
Set 6: 212.5 lbs × 3