Athlete Journal: Charles Staley, Entry 78 – Kettlebell Work and High Volume Deadlifts

This week I continued focusing on my kettlebell work to prepare for the Tactical Strength Challenge. Aside from a small tweak in my shoulder, I’m feeling 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.

I’ve been pushing the kettlebell work hard as of late in preparation for StrongFirst’s Tactical Strength Challenge on April 12th. This was a lower volume week since my right shoulder has been a bit tweaky, which led me to skip my usual Sunday upper body session. Other than that, things are feeling strong. I’m more or less on track for my upcoming competitions this year.

Weekly Volume and Noteworthy Lifts:

  • Volume: 38,322 lbs (Last week: 55,099 lbs)
  • Deadlift: 300 (20×1) in 7.5 minutes
  • Heavy Kettlebell Snatch Workout

Tuesday, February 11, 2014, 3:00 PM

Bodyweight: 197 lbs

Volume: 15,735 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 3

Set 5: 265 lbs × 2

Set 6: 265 lbs × 2

Set 7: 265 lbs × 2

Set 8: 265 lbs × 2

Set 9: 265 lbs × 2

Set 10: 205 lbs × 8

KETTLEBELL SNATCH

Set 1: 53 lbs × 20

Set 2: 53 lbs × 20

2-HAND KETTLEBELL SWING

Set 1: 53 lbs × 35

BACK EXTENSION

Set 1: 140 lbs × 8

Set 2: 140 lbs × 8

LEG EXTENSION

Set 1: 150 lbs × 10

STANDING CALF RAISE

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Wednesday, February 12, 2014, 3:00 PM

Bodyweight: 197.6 lbs

Volume: 5,800 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 × 1

Set 6: 225 lbs × 1

Set 7: 245 lbs x 0

Set 7: 200 lbs × 6

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

Friday, February 14, 2014, 6:45 PM

Bodyweight: 198 lbs

Volume: 16,686 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 275 lbs × 1

Set 5: 300 lbs × 1

Set 6: 300 lbs × 1

Set 7: 300 lbs × 1

Set 8: 300 lbs × 1

Set 9: 300 lbs × 1

Set 10: 300 lbs × 1

Set 11: 300 lbs × 1

Set 12: 300 lbs × 1

Set 13: 300 lbs × 1

Set 14: 300 lbs × 1

Set 15: 300 lbs × 1

Set 16: 300 lbs × 1

Set 17: 300 lbs × 1

Set 18: 300 lbs × 1

Set 19: 300 lbs × 1

Set 20: 300 lbs × 1

KETTLEBELL SNATCH

Set 1: 36 lbs × 54

Set 2: 53 lbs × 30

Set 3: 36 lbs × 72

BACK EXTENSION

Set 1: 130 lbs × 10

LEG EXTENSION

Set 1: 150 lbs × 10