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.

 

Well, the most noticeable thing about this week is the greatly increased volume. Most of the weekly differences in volume are due to fluctuations in the assistance lifts rather than the core exercises, incidentally.

 

I’ve been thinking about something this week, and you might find it interesting to apply it to your own situation:

 

Breaking Muscle Shop

If you could somehow know, with certainly, what the perfect training/nutrition/recovery plan was for you, how different would it be from what you’re doing now? Similarly, if you could somehow know, with certainly, what the fully-realized you looked, felt, and performed like, how different would that be from what you currently look, feel, and perform now? In other words, how close do you think you are to getting it 100% right?

 

Sorry no videos this week, but I thought I’d leave you a popular video from last February when I blacked out with 390lbs on my back. Don’t worry, you can enjoy this guilt-free - I wasn’t hurt.

 

 

Weekly Volume And Noteworthy Lifts:

 

Volume: Pounds 45,636 lbs (Last Week: 24,510 lbs)

Kettlebell Snatch: 53x44 continuous reps

4” Block Pull: 405 (5x2)

 

Tuesday, February 25, 2014, 7:30 PM

 

Bodyweight: 199 lbs

 

Volume: 6,890 lbs

 

SQUAT

 

Set 1: 95 lbs × 3

Set 2: 95 lbs × 5

Set 3: 135 lbs × 2

Set 4: 185 lbs × 1

Set 5: 225 lbs × 1

Set 6: 275 lbs × 1

Set 7: 315 lbs × 1

Set 8: 365 lbs x 0

Set 9: 225 lbs × 1

Set 10: 315 lbs × 1

 

BACK EXTENSION

 

Set 1: 130 lbs × 8

Set 2: 130 lbs × 8

 

LEG EXTENSION

 

Set 1: 140 lbs × 8

Set 2: 140 lbs × 8

 

Wednesday, February 26, 2014, 5:25 PM

 

Bodyweight: 199.2 lbs

 

Volume: 12,044 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: 205 lbs × 2

Set 7: 205 lbs × 2

Set 8: 185 lbs × 9

 

KETTLEBELL SNATCH

 

Set 1: 53 lbs × 44

 

TACTICAL PULL-UP

 

Set 1: 199.2 lbs × 1

Set 2: 199.2 lbs × 2

Set 3: 199.2 lbs × 3

Set 4: 199.2 lbs × 1

Set 5: 199.2 lbs × 2

Set 6: 199.2 lbs × 1

 

EZ-BAR CURL

 

Set 1: 75 lbs × 8

Set 2: 75 lbs × 8

Set 3: 75 lbs × 8

 

HAMMER CURL

 

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

 

Saturday, March 1, 2014, 3:30 PM

 

Bodyweight: 198.6 lbs

 

Volume: 16,870 lbs

 

4" BLOCK PULL

 

Set 1: 135 lbs × 2

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 315 lbs × 2

Set 5: 365 lbs × 2

Set 6: 405 lbs × 2

Set 7: 405 lbs × 2

Set 8: 405 lbs × 2

Set 9: 405 lbs × 2

Set 10: 405 lbs × 2

 

HIGH-BAR SQUAT

 

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 8

 

KETTLEBELL SNATCH

 

Set 1: 53 lbs × 20

Set 2: 53 lbs × 20

Set 3: 53 lbs × 20

 

BARBELL HIP THRUST

 

Set 1: 405 lbs × 2

Set 2: 315 lbs × 6

 

Sunday, March 2, 2014, 5:15 PM

 

Bodyweight: 199.6 lbs

 

Volume: 9,832 lbs

 

BENCH PRESS (DUMBBELL)

 

Set 1: 100 lbs × 10

Set 2: 130 lbs × 10

Set 3: 160 lbs × 10

Set 4: 190 lbs × 6

 

TRX ROW

 

Set 1: 199.6 lbs × 6

Set 2: 199.6 lbs × 6

Set 3: 199.6 lbs × 6

 

BICEP CURL (DUMBBELL)

 

Set 1: 70 lbs × 8

Set 2: 80 lbs × 8

 

PRONE ROPE ROW

 

Set 1: 1 Length

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