Athlete Journal: Charles Staley, Entry 76 – High Volume Phase

This week I entered a high-volume phase in hopes I can maintain or increase maximal strength and also improve body composition.

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 week sees me entering a phase where I’ll be putting down more volume than usual. My basic plan of attack is to hit the core lift of the day hard (whether it’s for low or high reps), and then basically bodybuild for the remainder of the session.

If I’m careful to be consistent and progressive on the core lifts, my maximal strength should at least maintain itself, if not improve. And, with the increased emphasis on structural growth, I should also realize body composition improvements as well.

I must confess that I’m slacking with the kettlebell snatches – there’s just something about endurance work that I absolutely loathe. In coming weeks however, you’ll see me begin to address that more successfully, I hope.

That’s it for this week. I hope your training is going well, but if not, certainly hit me up below with any questions you might have and I’ll see what I can do to help.

Weekly Stats And Noteworthy Lifts:

  • Training Volume: 63,662 Pounds
  • Deficit Deadlift: 325×8
  • Flat Dumbbell Bench Press: 200×4

Tuesday, January 28, 2014, 9:20 PM

Bodyweight: 198.6 lbs

Volume: 15,610 lbs

CAMBERED BAR SQUAT

Set 1: 155 lbs × 10

Set 2: 115 lbs × 5

Set 3: 155 lbs × 3

Set 4: 205 lbs × 3

Set 5: 205 lbs × 3

Set 6: 205 lbs × 3

Set 7: 205 lbs × 3

Set 8: 205 lbs × 3

Set 9: 205 lbs × 3

Set 10: 205 lbs × 3

Set 11: 205 lbs × 3

BACK EXTENSION

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

Wednesday, January 29, 2014, 9:25 PM

Bodyweight: 199.6 lbs

Volume: 8,995 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 2

Set 5: 205 lbs × 2

Set 6: 205 lbs × 2

Set 7: 205 lbs × 2

Set 8: 205 lbs × 2

Set 9: 205 lbs × 2

Set 10: 155 lbs × 12

ATOMIC PUSH UP

Set 1: 199.6 lbs × 10

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

Set 3: 80 lbs × 8

Saturday, February 1, 2014, 11:15 AM

Bodyweight: 199 lbs

Volume: 26,265 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: 275 lbs × 1

Set 6: 325 lbs × 8 (Video Below)

4″ BLOCK PULL

Set 1: 375 lbs × 3

Set 2: 375 lbs × 3

BARBELL HIP THRUST

Set 1: 295 lbs × 10

Set 2: 295 lbs × 10

Set 3: 295 lbs × 10

2-HAND KETTLEBELL SWING

Set 1: 62 lbs × 25

Set 2: 62 lbs × 25

Set 3: 62 lbs × 25

Set 4: 62 lbs × 25

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 140 lbs × 10

Sunday, February 2, 2014, 8:15 PM

Bodyweight: 199.2 lbs

Volume: 12,792 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 130 lbs × 10

Set 3: 160 lbs × 10

Set 4: 200 lbs × 4

Set 5: 160 lbs × 7

TRX ROW

Set 1: 199.2 lbs × 5

Set 2: 199.2 lbs × 5

Set 3: 199.2 lbs × 5

ATOMIC PUSH UP

Set 1: 199.2 lbs × 5

Set 2: 199.2 lbs × 5

Set 3: 199.2 lbs × 5

TACTICAL PULL-UP

Set 1: 199.2 lbs × 1

CHIN UP

Set 1: 199.2 lbs × 2

Notes: I’m pretty much testing my left lat here, which is still painful, so I stopped after a single rep on both pull ups and chins. Interestingly, my lat doesn’t complain on rows.