Athlete Journal: Charles Staley, Entry 66 – Short Week

Some weeks you just have to make the training brief, and this was one of those times. It was a light week due to work and travel, but I’ll be back full swing next week.

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.

Brief training week this week due to some work and travel obligations. I’ll hit the ground running on Monday the 11th!

Monday, November 4, 2013, 10:30 AM

Bodyweight: 198 lbs

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 5

Set 5: 225 lbs × 5

Set 6: 275 lbs × 5

Set 7: 225 lbs × 5

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 130 lbs × 10

Set 3: 177 lbs × 8

Set 4: 177 lbs × 8

BICEP CURL

Set 1: 65 lbs × 10

Set 2: 75 lbs × 10

Set 3: 75 lbs × 10

Set 4: 75 lbs × 10

STANDING CALF RAISE (MACHINE)

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Set 3: 90 lbs × 8

Set 4: 90 lbs × 8

LEG EXTENSION

Set 1: 140 lbs × 10

Wednesday, November 6, 2013, 6:15 PM

Bodyweight: 197.4 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 2