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.

 

Due to life getting in the way this week, it ended up being an unplanned deload week of sorts. Despite this, I did manage good results in the squat and bench.

 

As we near the end of the year, I’m pondering possible new directions for 2014, and wonder if you are also. I’d love to get your comments on your goals and potential new programming tweaks you’re thinking about for next year. Also, what worked well for you in 2013? After all, even though we’re constantly looking for ever-better ways to train, it’s important not to lose sight of what’s been successful.

 

Breaking Muscle Shop

I’d love your feedback on these topics, so please chime in on the comment section below!

 

Wednesday, November 27, 2013, 1:15 PM

 

Bodyweight: 199.2 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: 245 lbs × 2

Set 6: 295 lbs × 1

Set 7: 335 lbs × 1 (Video Below)

Set 8: 245 lbs × 3

 

 

BACK EXTENSIONS

 

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10

 

LEG EXTENSION

 

Set 1: 135 lbs × 10

Set 2: 135 lbs × 10

Set 3: 135 lbs × 10

 

STANDING CALF RAISE (MACHINE)

 

Set 1: 90 lbs × 10

Set 2: 90 lbs × 10

Set 3: 90 lbs × 10

 

Friday, November 29, 2013, 6:20 PM

 

Bodyweight: 201.4 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: 240 lbs × 1

Set 8: 250 lbs × 1

Set 9: 250 lbs × 1

Set 10: 200 lbs × 8

 

TACTICAL PULL-UP

 

Set 1: 201.4 lbs × 1

Set 2: 201.4 lbs × 2

Set 3: 201.4 lbs × 3

Set 4: 201.4 lbs × 4

Set 5: 201.4 lbs × 5

Set 6: 201.4 lbs × 6

Set 7: 201.4 lbs × 1

Set 8: 201.4 lbs × 2

Set 9: 201.4 lbs × 3

Set 10: 201.4 lbs × 4

 

BICEP CURL

Set 1: 65 lbs × 10

Set 2: 75 lbs × 10

Set 3: 85 lbs × 10

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