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. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.
Wednesday, July 25, 2012, 4:00 PM
Moderately good week with a few significant PRs. Solid working week in the gym.
Bodyweight: 210.2 lbs
DEADLIFT
Set 1: 135 lbs x 3
Set 2: 185 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 1
Set 5: 330 lbs x 5
Set 6: 375 lbs x 3
Set 7: 420 lbs x 5 (Video below)
Notes: Should have pushed for 6-7 reps on the 420, but 5 gets the job done – pretty happy with these.
MILITARY PRESS
Set 1: 45 lbs x 5
Set 2: 65 lbs x 5
Set 3: 95 lbs x 5
Set 4: 115 lbs x 5
Set 5: 135 lbs x 3
Set 6: 135 lbs x 3
Set 7: 135 lbs x 2
Notes: Kinda pussed out on these, but had to take them from the floor, which is a bit of an impediment.
CHINS
Set 1: 235.2 lbs x 4
Set 2: 235.2 lbs x 4
Set 3: 235.2 lbs x 4
Set 4: 235.2 lbs x 3
Notes: Bodyweight + 25 pounds. 15 total reps.
Friday, July 27, 2012, 11:00 AM
Bodyweight: 211 lbs
POWER SNATCH
Set 1: 45 lbs x 3
Set 2: 45 lbs x 3
Set 3: 45 lbs x 3
Set 4: 65 lbs x 3
Set 5: 95 lbs x 3
Set 6: 115 lbs x 1
Set 7: 135 lbs x 1
Set 8: 150 lbs x 1
Set 9: 150 lbs x 1
Set 10: 150 lbs x 1
Set 11: 150 lbs x 1
Set 12: 150 lbs x 1
Notes: Completed 150 (5×1) in about 85 seconds. All were solid.
BENCH PRESS (DUMBBELL)
Set 1: 120 lbs x 8
Set 2: 160 lbs x 8
Set 3: 160 lbs x 8
Set 4: 160 lbs x 8
Notes: Felt the need to back off a little on these this week.
BARBELL HIP THRUST
Set 1: 155 lbs x 10
Set 2: 155 lbs x 10
Set 3: 155 lbs x 10
Notes. After these I took a few stabs at a 405 hip thrust – I managed to lock it out about 3/4 of the way.
TRX ROW
Set 1: 211 lbs x 5
Set 2: 211 lbs x 5
Set 3: 211 lbs x 5
Tuesday, July 31, 2012, 2:30 PM
Skipped clean and jerks today, which I plan to do tomorrow prior to deads. Didn’t have a lot of fight in me today – I was conscious of doing the best I could despite it not being a great day, which is a good reminder for all of us. I did get my “required” numbers, but not the numbers I would have liked.
Bodyweight: 209.8 lbs
SQUAT
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 3
Set 5: 225 lbs x 1
Set 6: 265 lbs x 5
Set 7: 300 lbs x 3
Set 8: 335 lbs x 3
Notes: I was hoping for at least 5 (my current PR) with 335, but today wasn’t the day.
BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 180 lbs x 5
Set 5: 205 lbs x 3
Set 6: 230 lbs x 3
Notes: Again was hoping for a few more reps with 230, but 3 is a PR I’m pretty sure.
BARBELL HIP THRUST
Set 1: 175 lbs x 10
Notes: Still feeling easy.