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.
I had two noteworthy items this week. First, you might notice the multiple singles on deadlifts. This method is called Sadiv Sets after deadlift record holder Rick Sadiv. The concept here is that you start with approximately 60% of your max and perform as many singles as possible in twelve minutes, focusing on maximum bar speed. I ended up hitting twenty singles in 8.5 minutes here. As I understand the method, once you can manage 36 in twelve minutes or less, you earn the right to increase load. This session left me feeling very fresh – no fatigue at all.
The second item was that I was able to snatch the 53lb kettlebell for eighty reps in less than five minutes. This is a ten-rep personal record and I’m very happy with it.
That’s all for this week. I hope your training is on track, and if it’s not, go ahead and leave me a question and we’ll see if we can’t get to the bottom of it!
Tuesday, January 7, 2014, 9:00 AM
Bodyweight: 200 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 10
Set 2: 115 lbs × 5
Set 3: 155 lbs × 3
Set 4: 205 lbs × 2
Set 5: 255 lbs × 2
Set 6: 255 lbs × 2
Set 7: 255 lbs × 2
Set 8: 255 lbs × 2
Set 9: 255 lbs × 2
KETTLEBELL SNATCH
Set 1: 53 lbs × 80
BACK EXTENSION
Set 1: 130 lbs × 8
Set 2: 130 lbs × 8
Set 3: 130 lbs × 8
LEG EXTENSION
Set 1: 140 lbs × 8
Set 2: 140 lbs × 8
Wednesday, January 8, 2014, 9:05 AM
Bodyweight: 199.4 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 × 1
Set 7: 245 lbs × 1
Set 8: 250 lbs × 1
Set 9: 195 lbs × 8
Friday, January 10, 2014, 6:30 PM
Bodyweight: 200 lbs
DEADLIFT
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 275 lbs × 1
Set 6: 275 lbs × 1
Set 7: 275 lbs × 1
Set 8: 275 lbs × 1
Set 9: 275 lbs × 1
Set 10: 275 lbs × 1
Set 11: 275 lbs × 1
Set 12: 275 lbs × 1
Set 13: 275 lbs × 1
Set 14: 275 lbs × 1
Set 15: 275 lbs × 1
Set 16: 275 lbs × 1
SHRUG
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 10
Sunday, January 12, 2014, 6:30 PM
Bodyweight: 200.2 lbs
BENCH PRESS
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 160 lbs × 8
Set 4: 190 lbs × 5
