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.
This was testing week for me, which I do every ten to twelve weeks if I don’t have a competition. I’m fairly happy with my numbers, which included a 495lb deadlift, a 370lb squat, and a near miss with a 255lb bench press. The volume was low, so this turned out to be a recovery week, despite the high intensity efforts. Next week, it’ll be back to slugging it out as usual!
Tuesday, January 21, 2014, 12:00 PM
Bodyweight: 200 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 1
Set 5: 235 lbs × 1
Set 6: 290 lbs × 1
Set 7: 330 lbs × 1
Set 8: 370 lbs × 1 (Video Below)
KETTLEBELL SNATCH
Set 1: 53 lbs × 15
Set 2: 53 lbs × 15
BARBELL HIP THRUST
Set 1: 315 lbs × 10
Set 2: 405 lbs × 4
Thursday, January 23, 2014, 9:45 PM
Bodyweight: 199.2 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 × 1
Set 6: 225 lbs × 1
Set 7: 225 lbs × 1
Set 8: 245 lbs × 1
Set 9: 255 lbs x 0
Set 10: 200 lbs × 8
Friday, January 24, 2014, 9:45 PM
Bodyweight: 199.4 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 315 lbs × 1
Set 5: 405 lbs × 1
Set 6: 495 lbs × 1 (Video Below)
BAND-RESISTED HIP THRUST
Set 1: 8 reps
