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 very good week of training including some heavy benches and a personal record (PR) on the cambered bar squat. I’ve also been going heavier on leg extensions and arm work. There’s not much you can do to improve your fitness in the final few weeks before a meet, but there’s a lot you can do to screw things up. So my goal right now is just business as usual, with an eye toward picking up a new rep PR here and there if I can.
Monday, September 2, 2013, 2:15 AM
Bodyweight: 199 lbs
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 135 lbs × 5
Set 3: 225 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 1
Set 6: 315 lbs × 2
Set 7: 315 lbs × 2
Set 8: 315 lbs × 2
Set 9: 275 lbs × 5
BAND RESISTED DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 2
Set 3: 225 lbs × 2
Set 4: 225 lbs × 2
Set 5: 225 lbs × 2
Set 6: 225 lbs × 2
Thursday, September 5, 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 × 5
Set 4: 195 lbs × 4
Set 5: 207.5 lbs × 4
Set 6: 220 lbs × 4
Set 7: 220 lbs × 4
Set 8: 220 lbs × 4
Set 9: 207.5 lbs × 5
Set 10: 182.5 lbs × 8
HAMMER CURL
Set 1: 100 lbs × 8
Set 2: 100 lbs × 8
Set 3: 100 lbs × 8
Friday, September 6, 2013, 2:15 AM
Bodyweight: 198.8 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Set 3: 115 lbs × 3
Set 4: 155 lbs × 3
Set 5: 205 lbs × 1
Set 6: 245 lbs × 1
Set 7: 300 lbs × 1
Set 8: 315 lbs × 1 (Video Below)
Set 9: 245 lbs × 5
BACK EXTENSIONS
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10 (Video Below)
LEG EXTENSION
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
Set 3: 135 lbs × 8
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Sunday, September 8, 2013, 2:15 AM
Bodyweight: 200 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 × 4
Set 5: 195 lbs × 3
Set 6: 207.5 lbs × 3
Set 7: 207.5 lbs × 3
CHINS
Set 1: 200 lbs × 10
Set 2: 200 lbs × 9
Set 3: 200 lbs × 8
BICEP CURL
Set 1: 75 lbs × 12
Set 2: 75 lbs × 12
Set 3: 75 lbs × 12
TRICEP EXTENSION
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12