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. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.
Very solid training week for me. Upper-body pressing is coming along especially well. Next week is 5-3-1 week for core lifts, new PRs just around the corner.
Wednesday, July 18, 2012, 4:00 PM – 5:40 PM
Solid session, although deads felt heavier than they should have. Only weighed 208lbs today also, which might have played into it. Very good presses today – I don’t think I’ve ever pressed 135lbs for more than one, but today I managed a set of five. Much better session than yesterday.
Bodyweight: 208.2 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 185 lbs x 3
Set 3: 225 lbs x 3
Set 4: 285 lbs x 5
Set 5: 330 lbs x 5
Set 6: 375 lbs x 5
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 115 lbs x 1
Set 4: 135 lbs x 5
Set 5: 135 lbs x 3
Set 6: 135 lbs x 3
Set 7: 135 lbs x 4
Notes: First time I’ve ever pressed 135 for 5.
CHINS
Set 1: 222.2 lbs x 6
Set 2: 222.2 lbs x 5
Set 3: 222.2 lbs x 5
Set 4: 222.2 lbs x 4
Set 5: 222.2 lbs x 5
Notes: Performed with 14 pounds of additional load.
Friday, July 20, 2012, 11:00 AM
Bodyweight: 210 lbs
Solid session, I think I’m finally over my sleep deprivation – everything felt strong. Contreras has become a habitual training partner as of late and we’re having a great time talking shop and making plans to take over the world between sets.
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 147.5 lbs x 1
Set 9: 147.5 lbs x 1
Set 10: 147.5 lbs x 1
Set 11: 147.5 lbs x 1
Set 12: 147.5 lbs x 1
Notes: Easily completed all 5 singles with 147.5 in 75 seconds.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 190 lbs x 9
Set 4: 190 lbs x 8
Set 5: 190 lbs x 8
Notes: These felt very strong and I really didn’t have to even psyche myself for these. I’ll wait until I can bench 95s for 25 total reps in 2 sets, or until I can get at least 11 reps on the fist set, before I move up to 100s.
BARBELL HIP THRUST
Set 1: 135 lbs x 10
Set 2: 135 lbs x 10
Pretty easy: Bret watched and said to move up to 155 next session on these.
TRX ROW
Set 1: 210 lbs x 5
Set 2: 210 lbs x 5
Set 2: 210 lbs x 5
Notes: I did ‘em.
Monday, July 23, 2012, 4:00 PM – 5:35 PM
Strong session today all around. Overall a better week than last.
Bodyweight: 210.2 lbs
POWER CLEAN & JERK
Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 65 lbs x 3
Set 4: 95 lbs x 2
Set 5: 115 lbs x 1
Set 6: 145 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 205 lbs x 1
Set 10: 205 lbs x 1
Notes: Completed all clean & jerks in 25 minutes start to finish. Completed last 3 work sets in 2.5 minutes. These went better than 200 pounds went a week ago.
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 230 lbs x 5
Set 6: 265 lbs x 5
Set 7: 300 lbs x 5
Notes: Solid, felt like 330×5 was a definite possibility today. MUCH better than last week’s squats.
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 155 lbs x 5
Set 5: 180 lbs x 5
Set 6: 205 lbs x 5
Notes: Solid. Pecs seem recovered from Friday’s dumbbell benches.
BARBELL HIP THRUST
Set 1: 155 lbs x 10
