Athlete Journal: Charles Staley, Entry 8 - Nearing Old PRs

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. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.

Wednesday, August 1, 2012, 11:30 AM

Bodyweight: 209.2 lbs

POWER CLEAN & JERK

Set 1: 65 lbs x 2

Set 2: 65 lbs x 2

Set 3: 95 lbs x 2

Set 4: 135 lbs x 1

Set 5: 185 lbs x 1

Set 6: 205 lbs x 1

Set 7: 225 lbs x 1

Notes: Glad I held off on these yesterday – this is 6 pounds less than my all-time best clean and jerk, which I did 2 years ago weighing 20 pounds more than I do today.

CHINS

Set 1: 209.2 lbs x 15

Notes: All time best rep-performance.

Friday, August 3, 2012, 12:00 PM – 1:00 PM

Bodyweight: 212.4 lbs

OVERHEAD SQUAT

Set 1: 45 lbs x 5

Set 2: 45 lbs x 5

Notes: Just want to see if I can still hit the position – want to have the ability to squat things if I need to. Felt a bit of left posterior shoulder pain on these though, confirming that abandoning full snatches bit have been a good decision.

POWER SNATCH

Set 1: 45 lbs x 3

Set 2: 45 lbs x 3

Set 3: 45 lbs x 3

Set 4: 65 lbs x 3

Set 5: 95 lbs x 3

Set 6: 115 lbs x 1

Set 7: 145 lbs x 1

Set 8: 155 lbs x 1

Set 9: 165 lbs x 1

Set 10: 175 lbs x 1

Set 11: 180 lbs x0

Notes: The goal was to exceed 170 pounds, which I did. The 175 today is 3 pounds less than my all-time competition PR as a 105kg lifter, and I’m 22 pounds lighter than that now. Need to hit 180 in 4 weeks though.

BARBELL HIP THRUST

Set 1: 175 lbs x 10

Set 2: 175 lbs x 10

Set 3: 175 lbs x 10

Notes: These are really feeling strong, and they leave me with significant glute fatigue. Time will tell, as I said on an earlier post, but so far, I’m intrigued with this movement.

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs x 10

Set 2: 120 lbs x 10

Set 3: 160 lbs x 8

Notes: Pecs are still feeling tired/under-recovered, so I took another light day on these.

Monday, August 6, 2012, 12:00 PM – 1:00 PM

Notes: This workout was scheduled for yesterday, however I postponed it until today. Today is a back-off day for the squat and bench.

POWER CLEAN & JERK

Set 1: 65 lbs x 3

Set 2: 65 lbs x 3

Set 3: 65 lbs x 3

Set 4: 95 lbs x 3

Set 5: 135 lbs x 1

Set 6: 165 lbs x 1

Set 7: 185 lbs x 1

Set 8: 205 lbs x 1

Set 9: 205 lbs x 0

Notes: I missed my second clean with 205, not for any physical reason, but because I simply wasn’t “up” for it. Note to self: not enough attention is paid to the emotional/psychological components to lifting success

BENCH PRESS

Set 1: 45 lbs x 5

Set 2: 95 lbs x 5

Set 3: 120 lbs x 5

Set 4: 145 lbs x 5

SQUAT

Set 1: 45 lbs x 5

Set 2: 95 lbs x 5

Set 3: 140 lbs x 5

Set 4: 175 lbs x 5

Set 5: 210 lbs x 5

BARBELL HIP THRUST