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!
Weekly Volume And Noteworthy Lifts:
• Volume: 70,447 lbs (Last Week: 58,771 lbs)
• 385 Low Bar Squat
• 475 Deficit Deadlift
• 275×7 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.