Athlete Journal: Charles Staley, Entry 21 - Consistency Pays Off

Charles Staley

Athlete Journal - Mature Athlete

Mature Athletes, Strength and Conditioning

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, November 7, 2012, 10:30 AM

 

 

Bodyweight: 209 lbs

 

Fitness, mature athlete, athlete journals

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 5

Set 5: 205 lbs × 5

Set 6: 235 lbs × 5

Set 7: 275 lbs × 1

Set 8: 315 lbs × 1

Set 9: 340 lbs × 1

Set 10: 265 lbs × 5

 

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 260 lbs × 5

Set 6: 300 lbs × 5

Set 7: 350 lbs × 1

Set 8: 400 lbs × 1

Set 9: 335 lbs × 5

 

Thursday, November 8, 2012, 10:30 AM

Bodyweight: 209 lbs

 

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

Set 4: 160 lbs × 10

Set 5: 177 lbs × 10

 

CHINS

Set 1: 209 lbs × 1

Set 2: 209 lbs × 1

Set 3: 209 lbs × 1

Set 4: 244 lbs × 3

Set 5: 244 lbs × 3

Set 6: 244 lbs × 5

 

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 85 lbs × 10

Set 4: 105 lbs × 10

 

Saturday, November 10, 2012, 10:30 AM

Bodyweight: 211 lbs

 

BACK EXTENSIONS

Set 1: 261 lbs × 10

Set 2: 282.5 lbs × 10

Set 3: 306 lbs × 7

 

BARBELL HIP THRUST

Set 1: 275 lbs × 10

Set 2: 325 lbs × 10

Set 3: 375 lbs × 10

 

SWINGS

Set 1: 100 lbs × 10

Set 2: 125 lbs × 10

Set 3: 125 lbs × 10

 

GOBLET SQUAT

Set 1: 32 lbs × 10

Set 2: 53 lbs × 10

Set 3: 62 lbs × 10

 

Monday, November 12, 2012, 10:30 AM

Bodyweight: 211.2 lbs

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 5

Set 5: 135 lbs × 5

Set 6: 160 lbs × 5

Set 7: 182.5 lbs × 3

Set 8: 205 lbs × 6

 

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

 

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 10

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

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