Athlete Journal: Charles Staley, Entry 65 – Putting in the Work

This week was a good time to remember the old adage, “A peak, by definition, is surrounded by two valleys.” Nothing spectacular, but a solid week of training.

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.

I’m feeling healthy this week, but not particularly strong. A good time to remember the old adage, “A peak, by definition, is surrounded by two valleys.” So nothing spectacular here, just putting in the work, and putting my thoughts together for my upcoming six-month training cycle for Nationals.

I haven’t been doing any cardio (which always consists of walking) at all in recent weeks, but I’m maintaining a steady bodyweight on about 2,900 calories, so my metabolism is in pretty good shape.

Weekly Training Volume: 36,512lbs

Tuesday, October 29, 2013, 12:45 PM

Bodyweight: 197.2 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 3

Set 4: 205 lbs × 1

Set 5: 235 lbs × 5

Set 6: 265 lbs × 3

Set 7: 290 lbs × 3 (Video Below)

BACK EXTENSIONS

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 8

Set 2: 180 lbs × 8

Thursday, October 31, 2013, 2:15 AM

Bodyweight: 196.8 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 175 lbs × 5

Set 5: 200 lbs × 3

Set 6: 225 lbs × 2

CHINS

Set 1: 196.8 lbs × 5

Set 2: 196.8 lbs × 5

Set 3: 221.8 lbs × 5

Set 4: 221.8 lbs × 5

Set 5: 196.8 lbs × 5

PUSH UP

Set 1: BW + 196.8 lbs

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 10

Set 2: 60 lbs × 10

Set 3: 60 lbs × 10

Saturday, November 2, 2013, 6:15 PM

Bodyweight: 198.4 lbs

CLOSE GRIP BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 185 lbs × 3

Set 6: 185 lbs × 3

Set 7: 185 lbs × 3

DEADLIFT

Set 1: 185 lbs × 3

Set 2: 275 lbs × 3

Set 3: 365 lbs × 2

Set 4: 415 lbs × 1