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 was a solid week. I’m making gradual progress week by week, although I’m not feeling especially strong lately. My low back was actually sore the days following my deads on Thursday, which is unusual for me.
As I ponder possible new directions for my training for 2014, I’ve been pondering the idea of including a bit of mobility work in my training. Although I feel I’m mobile enough for what I need to do, and although I really don’t have any orthopedic issues to speak of, I’ve been reading some of Eric Cressey’s work on the subject and I think he’s convincing me little by little. So on Sunday’s workout I did a few sets of standing ankle dorsiflexions between sets of weight work as fillers. Although I’ve never noticed any benefit to this type of work in the past, it may be that I simply didn’t give it enough time. So we’ll see how this pans out.
Weekly Training Volume: 64,084 lbs.
Monday, October 21, 2013, 2:15 AM
Volume: 18,500 lbs
Bodyweight: 199.6 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 3
Set 4: 205 lbs × 1
Set 5: 220 lbs × 3
Set 6: 252.5 lbs × 3
Set 7: 282.5 lbs × 5 (Video Below)
BACK EXTENSIONS
Set 1: 130 lbs × 8
Set 2: 130 lbs × 8
Set 3: 130 lbs × 8
BARBELL HIP THRUST
Set 1: 135 lbs × 10
Set 2: 225 lbs × 10
Set 3: 315 lbs × 10
LEG EXTENSION
Set 1: 135 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
Thursday, October 24, 2013, 2:15 AM
Volume: 10,032 Lbs.
Bodyweight: 198.6 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 165 lbs × 3
Set 5: 187.5 lbs × 3
Set 6: 210 lbs × 6
CHINS
Set 1: 198.6 lbs × 5
Set 2: 198.6 lbs × 5
Set 3: 223.6 lbs × 5
Set 4: 198.6 lbs × 5
Set 5: 198.6 lbs × 5
BICEP CURL (DUMBBELL)
Set 1: 50 lbs × 10
Set 2: 50 lbs × 10
Set 3: 50 lbs × 10
Friday, October 25, 2013, 2:15 AM
Volume: 21,290 Lbs.
Bodyweight: 198.4 lbs.
BACK EXTENSIONS
Set 1: 80 lbs × 10
Notes: Just for pre-deadlift warmup purposes
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 315 lbs × 3
Set 6: 360 lbs × 3
Set 7: 405 lbs × 4 (Video Below)
Notes: Felt heavy – a bit disappointed that I only for four here, but things felt better than last week.
BARBELL HIP THRUST
Set 1: 405 lbs × 5
Set 2: 455 lbs × 5
Set 3: 455 lbs × 5 (Video Below)
Notes: I wasn’t really getting full ROM on these – gotta work on it.
LEG EXTENSION
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 180 lbs × 8
Set 2: 180 lbs × 8
BACK EXTENSIONS
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Sunday, October 27, 2013, 6:15 PM
Volume: 14,262 Lbs
Bodyweight: 200.2 lbs
Set 1: 95 lbs × 6
Set 2: 135 lbs × 6
Set 3: 155 lbs × 6
Set 4: 155 lbs × 6
Notes: These are done with torso parallel to the floor, neutral spine, pulling the bar to my navel with no ‘chop.’ I’m using a wide grip with straps. Honestly I don’t feel my lats on any type of row, but it seems prudent just on the basis of principle to include some type of horizontal pulling in my program.
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 177 lbs × 8
PUSH UP
Set 1: 200.2 lbs x15
Notes: This was just a finisher, so to speak. I don’t think I’ve done a push up in 25 years! It felt fine actually, but fifteen was all I wanted today.
BICEP CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
