Weekly Training in Preparation for Worlds (Athlete Journal 95)

I’m eighteen weeks out from the AAU Powerlifting World Championships. Here’s my training plan.

As I spoke about in my last journal entry, I’ll be competing at the AAU Powerlifting Worlds in Las Vegas on October 18th. This is a rough sketch of what my weekly training split will look like, although inevitably there are always tweaks and modifications along the way:

* Alternate between straight and cambered bar each week

# Matt Kroc deadlift cycle

+ Alt between box and no box each week

I basically have eighteen weeks to prepare for this event, and the goal is a 1,200lb total in the 198lb class. Okay, now on to this week’s training.

This Week’s Training

Overall, good volume this week, especially given the fact that I only trained three days. As you might imagine, nothing particularly heavy since I’m coming right off of a competition. In terms of orthopedic health, everything has been feeling great aside from some slight discomfort in my right shoulder. Interestingly, I don’t notice it much when I’m lifting, but instead, during everyday activities outside the gym.

I’m looking forward to eighteen weeks of hard training and a successful weekend in Vegas in October. I hope you’ll follow along, and as always, if you have questions or comments, please share them below!

Weekly Training Volume: 35,295 lbs

Significant Lifts:

• Deadlift 315×5

• High Bar Box Squat 225×3

Wednesday, June 11, 2014, 5:00 PM

Bodyweight: 203 lbs

Volume: 10,240 lbs

BENCH PRESS

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 185 lbs × 10

CHEST-SUPPORTED ROW

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Set 3: 100 lbs × 8

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

LYING TRICEPS (EZ CURL BAR)

Set 1: 65 lbs × 8

Set 2: 65 lbs × 8

Set 3: 65 lbs × 8

Thursday, June 12, 2014, 5:00 PM

Bodyweight: 201.8 lbs

Volume: 13,695 lbs

DEADLIFT

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Set 3: 225 lbs × 8

Set 4: 275 lbs × 8

Set 5: 315 lbs × 5

14.5″ HIGH BAR BOX SQUAT

Set 1: 45 lbs × 8

Set 2: 95 lbs × 8

Set 3: 135 lbs × 8

Set 4: 185 lbs × 5

Set 5: 225 lbs × 3 (Video Below)

BACK EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Saturday, June 14, 2014, 10:30 AM

Bodyweight: 201.2 lbs

Volume: 11,360 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 15

Set 2: 130 lbs × 12

Set 3: 160 lbs × 10

CHEST-SUPPORTED ROW

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 100 lbs × 10

BICEP CURL

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 lbs × 10

TRICEP PUSHDOWN

Set 1: 55 lbs × 10

Set 2: 55 lbs × 10

Set 3: 65 lbs × 10

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done this week in his workout sessions.