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’ve been pushing the kettlebell work hard as of late in preparation for StrongFirst’s Tactical Strength Challenge on April 12th. This was a lower volume week since my right shoulder has been a bit tweaky, which led me to skip my usual Sunday upper body session. Other than that, things are feeling strong. I’m more or less on track for my upcoming competitions this year.
Weekly Volume and Noteworthy Lifts:
- Volume: 38,322 lbs (Last week: 55,099 lbs)
- Deadlift: 300 (20×1) in 7.5 minutes
- Heavy Kettlebell Snatch Workout
Tuesday, February 11, 2014, 3:00 PM
Bodyweight: 197 lbs
Volume: 15,735 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 3
Set 5: 265 lbs × 2
Set 6: 265 lbs × 2
Set 7: 265 lbs × 2
Set 8: 265 lbs × 2
Set 9: 265 lbs × 2
Set 10: 205 lbs × 8
KETTLEBELL SNATCH
Set 1: 53 lbs × 20
Set 2: 53 lbs × 20
2-HAND KETTLEBELL SWING
Set 1: 53 lbs × 35
BACK EXTENSION
Set 1: 140 lbs × 8
Set 2: 140 lbs × 8
LEG EXTENSION
Set 1: 150 lbs × 10
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Wednesday, February 12, 2014, 3:00 PM
Bodyweight: 197.6 lbs
Volume: 5,800 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: 245 lbs x 0
Set 7: 200 lbs × 6
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 8
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Set 4: 70 lbs × 8
Friday, February 14, 2014, 6:45 PM
Bodyweight: 198 lbs
Volume: 16,686 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 225 lbs × 3
Set 4: 275 lbs × 1
Set 5: 300 lbs × 1
Set 6: 300 lbs × 1
Set 7: 300 lbs × 1
Set 8: 300 lbs × 1
Set 9: 300 lbs × 1
Set 10: 300 lbs × 1
Set 11: 300 lbs × 1
Set 12: 300 lbs × 1
Set 13: 300 lbs × 1
Set 14: 300 lbs × 1
Set 15: 300 lbs × 1
Set 16: 300 lbs × 1
Set 17: 300 lbs × 1
Set 18: 300 lbs × 1
Set 19: 300 lbs × 1
Set 20: 300 lbs × 1
KETTLEBELL SNATCH
Set 1: 36 lbs × 54
Set 2: 53 lbs × 30
Set 3: 36 lbs × 72
BACK EXTENSION
Set 1: 130 lbs × 10
LEG EXTENSION
Set 1: 150 lbs × 10
