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 was a continuation of my low volume/recovery week, whereas Monday marks the start of my renewed training efforts. Worlds will be October 6th in Las Vegas, and I have about 21 weeks to get it together.

 

Wednesday, May 8, 2013, 10:45 AM

 

Breaking Muscle Shop

Bodyweight: 199 lbs

 

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 185 lbs × 3

Set 5: 225 lbs × 3

Set 6: 275 lbs × 3

Set 7: 325 lbs × 1

Set 8: 375 lbs × 1

 

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

Set 4: 70 lbs × 10

Set 5: 70 lbs × 10

 

Monday, May 13, 2013, 10:00 AM

 

Feeling renewed and recommitted today.

 

Bodyweight: 198 lbs

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 3

Set 5: 185 lbs × 3

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 245 lbs × 1

Set 9: 205 lbs × 5

 

Notes: 245 was a true max today – I feel noticeably weaker than normal.

 

CHIN UP

Set 1: 5 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 4 reps

Set 5: 8 reps

 

TRICEP EXTENSION

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

 

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

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