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.
There are two defining characteristics or principles in my training, especially as of late:
- Gradual, progressive overload. I know – radical concept. We do tend to lose track of this though, so every session, my singular goal is to somehow improve upon what I did the preceding week or the last time I did that workout. For example, last week, I benched 100lb dumbbells for four. This week, my goal was to exceed that, if only by a rep. As it turns out, I got six reps with the 100lb this week. The following week, I’ll look to hit 100lb for seven or more, or I’ll take 105lb and get whatever I can with them.
- Hit the core lift hard, and then bodybuild. On Wednesdays for example, I hit my bench numbers (which could be directed toward maximal strength, reps, or speed) and then I turn to rows, curls, and delt work for moderate (8-12) reps. In this way I’m addressing maximal strength/powerlifting goals without neglecting my hypertrophy and work capacity requirements.
As always, hope your training is going well, and please hit me up with your questions or comments below!
Weekly Volume and Noteworthy Lifts:
- Volume: 55,099 Pounds (Last week: 63,660 Pounds)
- Dumbbell Bench Press 100×6
Tuesday, February 4, 2014
Bodyweight: 199.8 lbs
Volume: 11,715 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 10
Set 2: 115 lbs × 5
Set 3: 155 lbs × 3
Set 4: 205 lbs × 1
Set 5: 245 lbs × 1
Set 6: 295 lbs × 1
Set 7: 205 lbs × 8
BACK EXTENSION
Set 1: 140 lbs × 8
Set 2: 140 lbs × 8
Set 3: 140 lbs × 8
BAND-RESISTED HIP THRUST
Set 1: 15 reps
KETTLEBELL SNATCH
Set 1: 53 lbs × 10
Set 2: 53 lbs × 10
Set 3: 53 lbs × 10
Set 4: 53 lbs × 10
STANDING CALF RAISE
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
Wednesday, February 5, 2014
Bodyweight: 198.6 lbs
Volume: 9,859 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 155 lbs × 3
Set 8: 145 lbs × 3
Set 9: 145 lbs × 3
Set 10: 145 lbs × 3
TRX ROW
Set 1: 198.6 lbs × 5
Set 2: 198.6 lbs × 5
Set 3: 198.6 lbs × 5
BICEP CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
FRONT RAISE
Set 1: 30 lbs × 12
Set 2: 30 lbs × 12
Friday, February 7, 2014
Bodyweight: 198 lbs
Volume: 24,305 lbs
4″ BLOCK PULL
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 315 lbs × 2
Set 5: 395 lbs × 2
Set 6: 395 lbs × 2
Set 7: 395 lbs × 2
Set 8: 395 lbs × 2
Set 9: 395 lbs × 2 (Video Below)
Notes: Difficult!
BARBELL HIP THRUST
Set 1: 315 lbs × 8
Set 2: 315 lbs × 8
Set 3: 315 lbs × 8
LEG EXTENSION
Set 1: 150 lbs × 8
Set 2: 150 lbs × 8
Set 3: 150 lbs × 8
1-HAND KETTLEBELL 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
Notes: Switched hands every ten reps. Pretty easy on right side, kinda hard on left side. Almost felt like I had a “power leak” on my left side – I need stronger hip extension to get the same result on the left side, as opposed to the right.
SHRUG (DUMBBELL)
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10
Sunday, February 9, 2014, 6:45 PM
Volume: 9,220 lbs
Bodyweight: 196.6 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 160 lbs × 10
Set 4: 200 lbs × 6 (Video Below)
Set 5: 160 lbs × 7
EZ-BAR CURL
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8
FRONT RAISE
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10