This was another productive week of training for me, and I seem to be hitting the sweet spot between consistency and intensity as of late. My orthopedic health is holding up great, despite many straight weeks of heavy, solid training.

 

Lots of videos for you this week, but sorry, no short article as I’ve been super busy with clients and projects lately. Please share your comments and questions with me below, and let’s make this a conversation so we can all learn and broaden our perspective!

 

 

This Week's Training

Breaking Muscle Shop

Weekly Training Volume: 43,842 lbs (Last Week’s Volume: 61,475 lbs)

 

Significant Lifts:

  • Cambered Bar Squat: 315x1
  • Bench Press: 207.5 (5x3)
  • Deadlift: 425 (5x1)

 

Monday, July 28, 2014, 9:40 AM

Bodyweight: 201 lbs

 

Volume: 14,565 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: 315 lbs × 1 (Video Below)

Set 8: 250 lbs × 3

 

 

BARBELL HIP THRUST

 

Set 1: 365 lbs × 5

Set 2: 365 lbs × 5

Set 3: 365 lbs × 5

 

LEG EXTENSION

 

Set 1: 165 lbs × 10

Set 2: 165 lbs × 10

Set 3: 165 lbs × 10

 

Wednesday, July 30, 2014, 3:05 PM

Bodyweight: 199.8 lbs

 

Volume: 12,792 lbs

 

BENCH PRESS

 

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 1

Set 5: 207.5 lbs × 3

Set 6: 207.5 lbs × 3

Set 7: 207.5 lbs × 3

Set 8: 207.5 lbs × 3

Set 9: 207.5 lbs × 3

 

CHIN UP

 

Set 1: +25 lbs × 1

Set 2: +25 lbs × 2

Set 3: +25 lbs × 3

Set 4: +25 lbs × 4

Set 5: +25 lbs × 5

Set 6: +25 lbs × 1

Set 7: +25 lbs × 2

Set 8: +25 lbs × 3

Set 9: +25 lbs × 3

 

BICEP CURL

 

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

 

LYING DUMBBELL TRICEP EXTENSION

 

Set 1: 60 lbs × 10

Set 2: 60 lbs × 10 (Video of this entire workout with commentary below)

 

 

Thursday, July 31, 2014, 8:20 PM

Bodyweight: 199 lbs

 

Volume: 4,985 lbs

 

DEADLIFT

 

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 1

Set 6: 325 lbs × 1

Set 7: 370 lbs × 1

Set 8: 425 lbs × 1

Set 9: 425 lbs × 1

Set 10: 425 lbs × 1

Set 11: 425 lbs × 1

Set 12: 425 lbs × 1 (Video of all twelve sets with commentary below)

 

 

Saturday, August 2, 2014, 9:32 AM

Bodyweight: 200 lbs

 

Volume: 11,500 lbs

 

INCLINE BENCH PRESS

 

Set 1: 45 lbs × 8

Set 2: 95 lbs × 8

Set 3: 115 lbs × 8

Set 4: 115 lbs × 8

Set 5: 115 lbs × 8

 

BENCH PRESS (DUMBBELL)

 

Set 1: 160 lbs × 8

Set 2: 160 lbs × 8

Set 3: 160 lbs × 8

 

MILITARY PRESS

 

Set 1: 45 lbs × 10

Set 2: 45 lbs × 10

 

FRONT RAISE

 

Set 1: 40 lbs × 10

Set 2: 40 lbs × 10

Set 3: 40 lbs × 10

 

BICEP CURL (DUMBBELL)

 

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

 

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.

Topic: