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.
Nothing terribly spectacular this week, although I did hit paused 240 lbs x 3 on the bench, which is a personal record (PR) of sorts, especially considering how easy it was. On the less positive side, I’m developing some fluid accumulation in my right elbow, which prompted me to scrap elbow extension movements on my Sunday workout. This happened to my left elbow about five years ago, and I ended up having to get it aspirated. Anyway, it’s only an aesthetic concern, so it shouldn’t affect my upcoming meet.
I’m planning to take on fairly heavy deadlifts next week, mostly for confidence building, and maybe a heavy bench as well.
Monday, September 9, 2013, 2:15 AM
Bodyweight: 199.8 lbs
DEADLIFT
Set 1: 245 lbs × 3
Set 2: 245 lbs × 3
Set 3: 335 lbs × 1
Set 4: 385 lbs × 1
BARBELL HIP THRUST
Set 1: 385 lbs × 8
Set 2: 385 lbs × 8
45-DEGREE BACK EXTENSION
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10
LEG EXTENSION
Set 1: 145 lbs × 8
Set 2: 170 lbs × 6
Set 3: 170 lbs × 6
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Set 3: 180 lbs × 8
Thursday, September 12, 2013, 2:15 AM
Bodyweight: 200.2 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: 220 lbs × 3
Set 6: 235 lbs × 3
Set 7: 240 lbs × 3 (Video Below)
Set 8: 207.5 lbs × 5
Set 9: 155 lbs × 10
EZ BAR CURL
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
Set 4: 90 lbs × 8
TRICEP PUSHDOWN
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
HAMMER CURL
Set 1: 100 lbs × 8
Set 2: 100 lbs × 8
Sunday, September 15, 2013, 2:15 AM
Bodyweight: 199.8 lbs
BICEP CURL
Set 1: 45 lbs × 12
Set 2: 65 lbs × 12
Set 3: 80 lbs × 12