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.
In addition to my powerlifting schedule, I’ve decided to compete in Strong First’s Tactical Strength Challenge on April 12th in Salt Lake City. This competition tests maximal strength (1RM deadlift), relative strength (bodyweight tactical pull up for reps), and strength endurance (53lb kettlebell snatches for maximum reps in five minutes).
So in the following weeks, in addition to the usual culprits, you’ll see the incorporation of kettlebell swings, kettlebell snatches, and tactical pull ups in my programming.
As a parting note, my Wednesday workout this week fell on my 54th birthday, and hypothetically, I might have been downing approximately 1,000 calories of cheesecake between sets of benches and pull ups. Not that there’s anything wrong with that.
Monday, November 11, 2013, 6:15 PM
Bodyweight: 197.8 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 3
Set 5: 245 lbs × 1
Set 6: 295 lbs × 1
Set 7: 315 lbs × 1 (Video Below)
Set 8: 245 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
KETTLEBELL SNATCH
Set 1: 35 lbs × 5
Set 2: 35 lbs × 5
Set 3: 35 lbs × 5
Set 4: 35 lbs × 5
Set 5: 53 lbs × 8
Set 6: 53 lbs × 8
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Wednesday, November 13, 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
Set 6: 225 lbs × 2
Set 7: 225 lbs × 2
Set 8: 225 lbs × 2
Set 9: 185 lbs × 6
Set 10: 155 lbs × 10
TACTICAL PULL-UP
Set 1: 197.4 lbs × 1
Set 2: 197.4 lbs × 2
Set 3: 197.4 lbs × 3
Set 4: 197.4 lbs × 4
Set 5: 197.4 lbs × 1
Set 6: 197.4 lbs × 2
Set 7: 197.4 lbs × 3
Set 8: 197.4 lbs × 1
Set 9: 197.4 lbs × 2
Set 10: 197.4 lbs × 1
EZ BAR CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Friday, November 15, 2013, 6:15 PM
Bodyweight: 198.6 lbs
HIGH BAR SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 1
Set 7: 315 lbs × 1
Set 8: 275 lbs × 2
1.5″ DEFICIT DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 1
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 410 lbs × 1
KB PARALLEL ONE ARM SWING
Set 1: 53 lbs × 10
Set 2: 53 lbs × 10
Set 3: 53 lbs × 10
Set 4: 53 lbs × 10
Set 5: 53 lbs × 10
Set 6: 53 lbs × 10
Set 7: 53 lbs × 10
Set 8: 53 lbs × 10
Set 9: 53 lbs × 10
Set 10: 53 lbs × 10
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
Sunday, November 17, 2013, 6:20 PM
Bodyweight: 199 lbs
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
Set 6: 205 lbs × 2
Set 7: 205 lbs × 2
Set 8: 175 lbs × 5
BICEP CURL
Set 1: 65 lbs × 10
Set 2: 75 lbs × 10
Set 3: 75 lbs × 10
