I had a handful of pretty big lifts this week and in general, everything feels very much on track. From here to the meet the main goal will be to stay on track and to stay healthy.

 

I’ve also made a decision to let my bodyweight climb up to about 205lbs-206lbs, and then cut down to 198lbs for the meet on June 8th.

 

That’s all for now. I hope everyone’s training is going well, and as always, please post any comments or questions you might have below!

 

Breaking Muscle Shop

Weekly Volume And Noteworthy Lifts:

 

• Volume: 70,447 lbs (Last Week: 58,771 lbs)

• 385 Low Bar Squat

• 475 Deficit Deadlift

• 275x7 High Bar Squat

 

Tuesday, April 15, 2014, 7:20 AM

 

Bodyweight: 200.4 lbs

 

Volume: 16,250 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 × 1

Set 7: 315 lbs × 1

Set 8: 345 lbs × 1

Set 9: 385 lbs × 1 (Video below)

 

 

BACK EXTENSION

 

Set 1: 1 lbs × 10

Set 2: 1 lbs × 20

Set 3: 1 lbs × 20

 

Wednesday, April 16, 2014, 9:40 AM

 

Bodyweight: 200.4 lbs

 

Volume: 16,871 lbs

 

BENCH PRESS

 

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 9

Set 5: 205 lbs × 5

Set 6: 225 lbs × 3

 

CHIN UP

 

Set 1: BW + 200.4 lbs × 1

Set 2: BW + 200.4 lbs × 2

Set 3: BW + 200.4 lbs × 3

Set 4: BW + 200.4 lbs × 4

Set 5: BW + 200.4 lbs × 5

Set 6: BW + 200.4 lbs × 6

 

EZ-BAR CURL

 

Set 1: 65 lbs × 12

Set 2: 65 lbs × 12

Set 3: 65 lbs × 12

 

Friday, April 18, 2014, 1:30 PM

 

Bodyweight: 199.2 lbs

 

Volume: 19,701 lbs

 

1.5" DEFICIT DEADLIFT

 

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 225 lbs × 3

Set 6: 275 lbs × 3

Set 7: 315 lbs × 1

Set 8: 365 lbs × 1

Set 9: 405 lbs × 1

Set 10: 475 lbs × 1 (Video below)

 

 

HIGH-BAR SQUAT

 

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 10

Set 5: 225 lbs × 10

Set 6: 275 lbs × 7

 

GLUTE-EMPHASIZED BACK EXTENSION

 

Set 1: 15 reps

Set 2: 15 reps

 

Saturday, April 19, 2014, 8:42 AM

 

Bodyweight: 200.2 lbs

 

Volume: 17,625 lbs

 

PENDLAY ROW

 

Set 1: 65 lbs × 8

Set 2: 95 lbs × 8

Set 3: 115 lbs × 8

Set 4: 135 lbs × 8

Set 5: 135 lbs × 8

 

CLEAN PULL FROM HANG

 

Set 1: 95 lbs × 8

Set 2: 115 lbs × 8

Set 3: 135 lbs × 8

 

SHRUG (DUMBBELL)

 

Set 1: 100 lbs × 12

Set 2: 100 lbs × 12

Set 3: 100 lbs × 12

 

TRX ROW

 

Set 1: 200.2 lbs × 8

Set 2: 200.2 lbs × 8

Set 3: 200.2 lbs × 8

 

BICEP CURL (DUMBBELL)

 

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

 

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.

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