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.
This entry marks my first full week of training following World Championships. For now, as a base phase of training, I’m running Jim Wendler’s 5-3-1 program, which for me, has a lot of attractive aspects. I was surprised and shocked at how heavy my top sets of deadlifts felt on Friday – clearly I’m still not fully recovered from Worlds. Other than that however, everything felt reasonably good.
My next planned competition is a local push/pull meet on December 14th, and then, after a brief rest, I’ll re-group and make a 26-week push for a 1,200 total in the 198-pound class at the 100% Raw! American Challenge in Cottonwood, Arizona on June 29th.
Please stay tuned and I’d love to entertain your questions, so by all means leave a comment below!
Monday, October 14, 2013, 10:15 AM
Bodyweight: 198.2 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 5
Set 5: 235 lbs × 5
Set 6: 267.5 lbs × 5
BACK EXTENSIONS
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
LEG EXTENSION
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Set 3: 180 lbs × 8
Thursday, October 17, 2013, 2:15 AM
Bodyweight: 198 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 145 lbs × 5
Set 4: 175 lbs × 5
Set 5: 200 lbs × 7
CHINS
Set 1: 198 lbs × 5
Set 2: 198 lbs × 5
Set 3: 198 lbs × 5
Set 4: 198 lbs × 5
Set 5: 198 lbs × 5
BICEP CURL
Set 1: 45 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 4: 65 lbs × 10
Friday, October 18, 2013, 2:15 AM
Bodyweight: 198 lbs
DEADLIFT
Set 1: 135 lbs × 5
Set 2: 225 lbs × 5
Set 3: 292.5 lbs × 5
Set 4: 337.5 lbs × 5
Set 5: 382.5 lbs × 5 (Video Below)
LEG EXTENSION
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Sunday, October 20, 2013, 1:15 AM
Bodyweight: 198.6 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 160 lbs × 10
Set 4: 177 lbs × 7
Set 1: 95 lbs × 6
Set 2: 115 lbs × 6
Set 3: 135 lbs × 6
Set 4: 155 lbs × 6
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Set 4: 65 lbs × 10
