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.
With New Year’s in sight and competitions looming, I’m starting to bear down on my workouts a bit more after a few weeks of abbreviated and low-effort sessions. If you’re observant, you might notice that I’m structuring these workouts around a quasi “Cube” arrangement, which involves training each competitive powerlift once a week, while rotating between max effort, repetition method, and speed work parameters from week to week. One highlight this week is a new PR on my kettlebell snatch (62 reps in five minutes). I’ll attempt to better this number by perhaps two reps each week from here until the Tactical Strength Challenge in April.
I have a few injury issues that I’m doing my best to contend with. One is a chronically painful left lat (high – right up in my armpit) that only bothers me during pullups, but it’s been bothersome for months now. The other is a bit of left elbow irritation and calcification. It’s a bit of a long story, but I’ve lost significant extension as you can see in the snatch-grip deadlift video below. Essentially, I have an inflammatory condition that has resulted in calcium deposition in my elbow, which is what is restricting my range of motion. My orthopedist says surgery would be iffy, so I’ll pass on that option for now at least.
Other than that, training is now in full gear and it’s onward and upward for 2014!
Tuesday, December 24, 2013, 6:30 PM
Bodyweight: 199.4 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 10
Set 2: 115 lbs × 10
Set 3: 155 lbs × 10
Set 4: 205 lbs × 8
KETTLEBELL SNATCH
Set 1: 53 lbs × 62
BACK EXTENSIONS
Set 1: 130 lbs × 8
Set 2: 130 lbs × 8
Set 3: 130 lbs × 8
LEG EXTENSION
Set 1: 135 lbs × 8
Set 2: 135 lbs × 8
STANDING CALF RAISE (MACHINE)
Set 1: 90 lbs × 10
Set 2: 90 lbs × 10
Thursday, December 26, 2013, 6:30 PM
Bodyweight: 200.4 lbs
BENCH PRESS
Set 1: 135 lbs × 3
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 160 lbs × 3
Set 5: 160 lbs × 3
Set 6: 160 lbs × 3
Set 7: 160 lbs × 3
Set 8: 160 lbs × 3
Set 9: 160 lbs × 3
Set 10: 160 lbs × 3
Set 11: 160 lbs × 3
TACTICAL PULL-UP
Set 1: 200.4 lbs × 3
Set 2: 200.4 lbs × 3
Set 3: 200.4 lbs × 3
Set 4: 200.4 lbs × 3
Set 5: 200.4 lbs × 3
BICEP CURL
Set 1: 65 lbs × 8
Set 2: 65 lbs × 8
Set 3: 65 lbs × 8
Friday, December 27, 2013, 6:30 PM
Bodyweight: 201.8 lbs
4″ BLOCK PULL
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 2
Set 5: 315 lbs × 2
Set 6: 365 lbs × 2
Set 7: 365 lbs × 2
Set 8: 365 lbs × 2
Set 9: 365 lbs × 2
Set 10: 365 lbs × 2
SNATCH-GRIP PULLS FROM 4″ BLOCK
Set 1: 275 lbs × 8
Set 2: 275 lbs × 8 (Video Below)
SWINGS
Set 1: 53 lbs × 40
DUMBBELL SHRUG
Set 1: 100 lbs × 15
