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.
Another solid week in the books, including a 455lb pull on a very thick/stiff bar. This should be equivalent to about 500lbs on a normal bar. My bench press is also coming along nicely. Things still seem to be on track!
Monday, August 26, 2013, 2:15 AM
Bodyweight: 199 lbs
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 135 lbs × 3
Set 4: 225 lbs × 2
Set 5: 225 lbs × 2
Set 6: 225 lbs × 2
Set 7: 225 lbs × 2
Set 8: 225 lbs × 2
Notes: This was intended as a speed day for squats and as a way to conserve energy for lower body assistance work that I’ve been neglecting lately. On the last two sets I paused about 5 seconds on the bottom of each rep before driving back up.
BACK EXTENSIONS
Set 1: 130 lbs × 8
Set 2: 130 lbs × 8 (Video Below)
Notes: Very easy.
BARBELL HIP THRUST
Set 1: 315 lbs × 5
Set 2: 405 lbs × 5
Set 3: 500 lbs × 4 (Video Below)
Notes: I haven’t done these in a while and I’ve lost some strength along the way.
LEG EXTENSION
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Wednesday, August 28, 2013, 2:15 AM
Bodyweight: 199.2 lbs
BENCH PRESS
Set 1: 117.8 lbs × 10
Set 2: 142.5 lbs × 8
Set 3: 170 lbs × 5
Set 4: 195 lbs × 5
Set 5: 207.5 lbs × 5
Set 6: 207.5 lbs × 5
Set 7: 207.5 lbs × 5
Set 8: 195 lbs × 5
Set 9: 170 lbs × 8
Set 10: 142.5 lbs × 12
EZ BAR CURL
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
TRICEP PUSHDOWN
Set 1: 95 lbs × 6
Set 2: 95 lbs × 6
Friday, August 30, 2013, 1:15 PM
Bodyweight: 198.8 lbs
POWER CLEAN
Set 1: 95 lbs × 3
Set 2: 95 lbs × 3
Set 3: 95 lbs × 3
Set 4: 135 lbs × 1
Set 5: 185 lbs × 1
Set 6: 205 lbs × 1
Notes: These were just for fun, and used as a dynamic warmup for deadlifts. 205lbs was not my absolute max but it felt heavy enough for today.
DEADLIFT (Thick/Stiff Bar)
Set 1: 245 lbs × 3
Set 2: 245 lbs × 3
Set 3: 335 lbs × 1
Set 4: 405 lbs × 1
Set 5: 455 lbs × 1 (Video Below)
45-DEGREE BACK EXTENSION
Set 1: 130 lbs × 8
Set 2: 130 lbs × 8
Set 3: 130 lbs × 8
BARBELL HIP THRUST
Set 1: 425 lbs × 7
LEG EXTENSION
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 10
Set 2: 180 lbs × 10
Sunday, September 1, 2013, 2:15 AM
Bodyweight: 199.4 lbs
BENCH PRESS
Set 1: 117.5 lbs × 10
Set 2: 142.5 lbs × 8
Set 3: 170 lbs × 6
Set 4: 182.5 lbs × 5
Set 5: 195 lbs × 5
Set 6: 195 lbs × 5
CHINS
Set 1: 199.4 lbs × 8
Set 2: 199.4 lbs × 8
Set 3: 199.4 lbs × 8
TRICEP EXTENSION
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12
BICEP CURL
Set 1: 70 lbs × 12
Set 2: 70 lbs × 12
Set 3: 70 lbs × 12