Athlete Journal: Charles Staley, Entry 57 – Instinctive Training

This was a solid, productive training week with a 3RM PR on the high bar squat and a 1RM PR on the bench press. As competition looms nearer, I find myself training more and more on instinct.

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.

This was a solid, productive training week with a 3RM PR on the high bar squat and a 1RM PR on the bench press. As competition looms nearer, I tend to train more and more on instinct, and at six weeks out, everything feels on track.

Monday, August 19, 2013, 2:15 AM

Bodyweight: 201.2 lbs

I felt very weak on the deadlift today. After the 365×2 deficit pull, I went to pull 365lbs from the floor and it just felt crazy heavy – very uncharacteristic for me. I’m just going to chalk it up to an off day and regroup.

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 225 lbs × 3

Set 5: 315 lbs × 3

Set 6: 365 lbs × 2

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 5

Set 4: 275 lbs × 3

BACK EXTENSIONS

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

LEG EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Set 3: 135 lbs × 8

Thursday, August 22, 2013, 2:15 AM

Bodyweight: 199.2 lbs

A very solid session today with good volume and a quasi PR on the bench press (260lbs @ 199.2lbs bodyweight).

BENCH PRESS

Set 1: 95 lbs × 10

Set 2: 135 lbs × 8

Set 3: 165 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 2

Set 6: 225 lbs × 1

Set 7: 245 lbs × 1

Set 8: 255 lbs × 1

Set 9: 260 lbs × 1

BENCH PRESS (DUMBBELL)

Set 1: 200 lbs × 6

CHINS

Set 1: 199.2 lbs × 5

Set 2: 224.2 lbs × 3

Set 3: 224.2 lbs × 3

Set 4: 224.2 lbs × 3

Set 5: 199.2 lbs × 10

HAMMER CURL

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Set 3: 100 lbs × 8

TRICEP PUSHDOWN

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Set 3: 90 lbs × 8

Friday, August 23, 2013, 2:15 AM

Bodyweight: 199.6 lbs

Notes: Low volume today, but quality was high. The 315×3 high bar squat was a PR, in fact. The deadlifts today were for building confidence. I used a thick, stiff bar from a deficit but hit 415lbs fairly easy.

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 5

Set 4: 275 lbs × 2

Set 5: 295 lbs × 2

Set 6: 315 lbs × 2 (Video Below)

Set 7: 315 lbs × 3

1.5″ DEFICIT DEADLIFT

Set 1: 245 lbs × 3

Set 2: 335 lbs × 1

Set 3: 415 lbs × 1

Sunday, August 25, 2013, 2:15 AM

Bodyweight: 199.8 lbs

Notes: Quick upper body session today. Felt good to use higher reps on biceps and triceps.

BENCH PRESS

Set 1: 117.5 lbs × 10

Set 2: 142.5 lbs × 8

Set 3: 170 lbs × 6

Set 4: 187.5 lbs × 6

Set 5: 182.5 lbs × 6

Set 6: 182.5 lbs × 6

Set 7: 182.5 lbs × 6

TRICEP PUSHDOWN

Set 1: 55 lbs × 12

Set 2: 55 lbs × 12

Set 3: 55 lbs × 12

BICEP CURL

Set 1: 45 lbs × 12

Set 2: 65 lbs × 12

Set 3: 65 lbs × 12