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 with some new PRs in the cambered bar squat. I’m really loving that exercise now, and expect it will become the mainstay of my squat training for some time to come now. I also managed a 265lb bench, which is a PR for under 200lb bodyweight. At the completion of this training week I’m two weeks away from Worlds, so I only have one hard week of training remaining before competition.
Monday, September 16, 2013, 2:15 AM
Bodyweight: 200.2 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 155 lbs × 3
Set 3: 205 lbs × 1
Set 4: 245 lbs × 1
Set 5: 245 lbs × 1
Set 6: 245 lbs × 1
Set 7: 245 lbs × 1
Set 8: 245 lbs × 1
Set 9: 300 lbs × 1
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 225 lbs × 3
Set 3: 315 lbs × 1
Set 4: 405 lbs × 1
Set 5: 455 lbs × 1
LEG EXTENSION
Set 1: 160 lbs × 6
Set 2: 160 lbs × 6
Set 3: 160 lbs × 6
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Wednesday, September 18, 2013, 2:15 AM
Bodyweight: 199.2 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 1
Set 5: 225 lbs × 1
Set 6: 245 lbs × 1
Set 7: 255 lbs × 1
Set 8: 265 lbs × 1
Set 9: 225 lbs × 3
EZ BAR CURL
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Set 3: 90 lbs × 10
Friday, September 20, 2013, 2:15 AM
Bodyweight: 199 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 155 lbs × 5
Set 3: 205 lbs × 3
Set 4: 245 lbs × 1
Set 5: 295 lbs × 1
Set 6: 335 lbs × 1 (Video Below)
BACK EXTENSIONS
Set 1: 130 lbs × 10
LEG EXTENSION
Set 1: 160 lbs × 8
Set 2: 160 lbs × 8
Set 3: 160 lbs × 8
