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.
Three noteworthy events this week include a 515lbs miss on the deadlift, and more encouragingly, a solid 380lbs squat as well as a 240lbs triple on the bench press. Volume continues to be low, which reflects the relatively high intensity of most of the workouts. At the conclusion of this week I’m seven weeks out from Worlds. Other than the 515lbs miss, I’m feeling confident overall.
Monday, August 12, 2013, 1:30 PM
Bodyweight: 199.8 lbs
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 135 lbs × 5
Set 3: 225 lbs × 3
Set 4: 275 lbs × 1
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 2
Set 4: 225 lbs × 2
Set 5: 225 lbs × 2
Set 6: 315 lbs × 1
Set 7: 415 lbs × 1
Set 8: 515 lbs × 0
Wednesday, August 14, 2013, 1:30 PM
Bodyweight: 200 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 × 2
Set 6: 225 lbs × 2
Set 7: 240 lbs × 3 (Video Below)
Set 8: 187.5 lbs × 6
CHINS
Set 1: 200 lbs × 5
Set 2: 245 lbs × 2
Set 3: 245 lbs × 2
Set 4: 245 lbs × 2
Set 5: 200 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 1: 90 lbs × 6
Set 2: 90 lbs × 6
Friday, August 16, 2013, 1:30 PM
Bodyweight: 200.4 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 135 lbs × 3
Set 3: 225 lbs × 2
Set 4: 275 lbs × 1
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 380 lbs × 1 (Video Below)
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 2
Set 4: 405 lbs × 2
45-DEGREE BACK EXTENSION
Set 1: 130 lbs × 8
