Athlete Journal: Charles Staley, Entry 55 – On the Right Track

This was a quality training week, with an easy 370lb squat and also an easy 225lb x 3 bench press. Everything feels on track.

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.

A quality week including an easy 370lb squat and also an easy 225lb x 3 bench press. Everything feels on track.

Monday, August 5, 2013, 10:30 AM

Bodyweight: 199.6 lbs

SQUAT

Set 1: 45 lbs × 3

Set 2: 45 lbs × 3

Set 3: 135 lbs × 3

Set 4: 235 lbs × 1

Set 5: 285 lbs × 1

Set 6: 325 lbs × 1

Set 7: 370 lbs × 1 (Video Below)

Notes: This was remarkably easy and comfortable – I was probably good for 385lbs today.

DEADLIFT

Set 1: 405 lbs × 3

Set 2: 405 lbs × 1

45-DEGREE BACK EXTENSION

Set 1: 95 lbs × 5

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10 (Video Below)

Notes: These are the heaviest back extensions I’ve ever done but still very easy.

LEG EXTENSION

Set 1: 115 lbs × 10

Set 2: 135 lbs × 6

Set 3: 135 lbs × 6

Wednesday, August 7, 2013, 1:30 PM

Bodyweight: 199.6 lbs

BENCH PRESS

Set 1: 112.5 lbs × 10

Set 2: 137.5 lbs × 8

Set 3: 162.5 lbs × 5

Set 4: 187.5 lbs × 4

Set 5: 212.5 lbs × 3

Set 6: 225 lbs × 3

Set 7: 225 lbs × 3 (Video Below)

Set 8: 200 lbs × 5

Set 9: 150 lbs × 10

Notes: Surprising how easy these benches were!

CHINS

Set 1: 199.6 lbs × 5

Set 2: 244.6 lbs × 6 (Video Below)

Set 3: 199.6 lbs × 12

EZ BAR CURL

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Friday, August 9, 2013, 1:30 PM

Bodyweight: 199.8 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 3

Set 3: 275 lbs × 1

Set 4: 315 lbs × 1

Set 5: 315 lbs × 1

Set 6: 315 lbs × 1 (Video Below)

LEG EXTENSION

Set 1: 135 lbs × 6

Set 2: 135 lbs × 6

Set 3: 135 lbs × 6

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 10

Set 2: 180 lbs × 10

BENCH PRESS

Set 1: 112.5 lbs × 10

Set 2: 137.5 lbs × 8

Set 3: 162.5 lbs × 5

Set 4: 187.5 lbs × 4

Set 5: 212.5 lbs × 3

Set 6: 212.5 lbs × 3

Sunday, August 11, 2013, 1:30 PM

Bodyweight: 199.8 lbs

BENCH PRESS

Set 1: 112.5 lbs × 10

Set 2: 137.5 lbs × 8

Set 3: 162.5 lbs × 5

Set 4: 187.5 lbs × 4

Set 5: 212.5 lbs × 3

Set 6: 212.5 lbs × 3