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.
Brief training week this week due to some work and travel obligations. I’ll hit the ground running on Monday the 11th!
Monday, November 4, 2013, 10:30 AM
Bodyweight: 198 lbs
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 5
Set 5: 225 lbs × 5
Set 6: 275 lbs × 5
Set 7: 225 lbs × 5
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 177 lbs × 8
Set 4: 177 lbs × 8
BICEP CURL
Set 1: 65 lbs × 10
Set 2: 75 lbs × 10
Set 3: 75 lbs × 10
Set 4: 75 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
Set 4: 90 lbs × 8
LEG EXTENSION
Set 1: 140 lbs × 10
Wednesday, November 6, 2013, 6:15 PM
Bodyweight: 197.4 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 205 lbs × 2
