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 managed much better accumulation of volume this week, and not at the expense of intensity either. It definitely feels like things are on the upswing overall. Injury-wise, my left lat issue seems all but cleared up, which is a relief, but I do have a bit of right shoulder pain – kind of feels impinged during presses and kettlebell snatches. I’m also noticing some improved body composition, which may be partly due to increased volume but also tightening up my nutrition a bit.
So right now, I’m happy with everything I’m doing and not trying to fix anything – just looking to continue the current trend!
Weekly Volume And Noteworthy Lifts:
- Volume: 52,966 Pounds (Last Week: 45,636 lbs)
- Kettlebell Snatch: 53×50 continuous reps
- 455 Deadlift
- Hip Thrust 495×5, 545×3
Tuesday, March 4, 2014, 3:20 PM
Bodyweight: 197 lbs
Volume: 14,170 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 3
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 2
Set 7: 315 lbs × 2 (Video Below)
Set 8: 315 lbs × 2
KETTLEBELL SNATCH
Set 1: 53 lbs × 50
BACK EXTENSION
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10
LEG EXTENSION
Set 1: 115 lbs × 10
Set 2: 115 lbs × 10
Set 3: 140 lbs × 10
Thursday, March 6, 2014, 5:10 PM
Bodyweight: 198 lbs
Volume: 11,805 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 2
Set 5: 205 lbs × 2
Set 6: 215 lbs × 2
Set 7: 225 lbs × 2
Set 8: 185 lbs × 10
TACTICAL PULL-UP
Set 1: 200 lbs × 1
Set 2: 200 lbs × 2
Set 3: 200 lbs × 3
Set 4: 200 lbs × 4
Set 5: 200 lbs × 1
Set 6: 200 lbs × 2
Set 7: 200 lbs × 3
BICEP CURL
Set 1: 75 lbs × 8
Set 2: 75 lbs × 8
Set 3: 75 lbs × 8
Set 1: 80 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8
Friday, March 7, 2014, 8:45 AM
Bodyweight: 197.2 lbs
Volume: 14,945 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 1
Set 5: 225 lbs × 2
Set 6: 315 lbs × 1
Set 7: 385 lbs × 1
Set 8: 455 lbs × 1 (Video Below)
BARBELL HIP THRUST
Set 1: 315 lbs × 10
Set 2: 405 lbs × 8
Set 3: 495 lbs × 5
Set 4: 545 lbs × 3 (Video Below)
LEG EXTENSION
Set 1: 140 lbs × 10
Saturday, March 8, 2014, 8:35 AM
Bodyweight: 197 lbs
Volume: 12,046 lbs
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs × 10
Set 2: 130 lbs × 10
Set 3: 160 lbs × 10
Set 4: 200 lbs × 5
Set 5: 160 lbs × 10
TRX ROW
Set 1: 197 lbs × 6
Set 2: 197 lbs × 6
Set 3: 197 lbs × 6
PRONE ROPE PUSHUP/ROW
3 Lengths (Video Below)
