For quite some time now, I’ve felt the need to push myself more in terms of grinding out repeated heavy doubles and triples in my training. My typical pattern is to work up to one heavy set of one to three reps, perhaps followed by a significantly lighter back-off set.
Lately however, I’m working hard to hammer out at least three top-end heavy sets. This type of loading improves confidence and special work capacity. If you can do three sets of three, for example, it’s much more meaningful than if you only perform one set at that weight. In other words, if you can do it over and over, it wasn’t a fluke. Another related tactic I’m using is performing a heavy single after a heavy, fatiguing double. Put simply, I’m focusing on work, rather than saving myself on my warm ups so that I can display my strength at the top set.
I was very satisfied with this week’s sessions, having hit some nice numbers on the squat, and particularly the bench press. My shoulder continues to improve, as well. So overall, nothing terribly dramatic this week, but simply another good week of training.
Weekly Volume and Noteworthy Lifts:
- Volume: 42,973 lbs (Last Week: 43,380 lbs)
- Squat 335×2
- Bench 240×3
Tuesday, May 13, 2014, 5:25 PM
Bodyweight: 202.8 lbs
Volume: 13,895 lbs
SQUAT
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 225 lbs × 3
Set 6: 275 lbs × 3
Set 7: 315 lbs × 3
Set 8: 335 lbs × 2
BACK EXTENSION
Set 1: 145 lbs × 10
Set 2: 145 lbs × 15
Set 3: 145 lbs × 5
LEG EXTENSION
Set 1: 150 lbs × 10
Set 2: 150 lbs × 10
Set 3: 150 lbs × 10
Wednesday, May 14, 2014, 5:30 PM
Bodyweight: 201.4 lbs
Volume: 13,555 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 × 3
Set 6: 225 lbs × 1
Set 7: 240 lbs × 3
Set 8: 225 lbs × 3
CHEST-SUPPORTED ROW
Set 1: 90 lbs × 8
Set 2: 90 lbs × 8
Set 3: 90 lbs × 8
SHRUG (DUMBBELL)
Set 1: 106 lbs × 10
Set 2: 106 lbs × 10
Set 3: 106 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
TRICEP PUSHDOWN
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
Set 3: 65 lbs × 10
Friday, May 16, 2014, 11:35 AM
Bodyweight: 202 lbs
Volume: 8,005 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 × 3
Set 6: 315 lbs × 3
Set 7: 365 lbs × 3
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 × 3
Set 6: 275 lbs × 1
Sunday, May 18, 2014, 9:27 AM
Bodyweight: 202.4 lbs
Volume: 7,518 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: 215 lbs × 1
Set 7: 220 lbs × 1
Set 8: 225 lbs × 1
CHIN UP
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
LYING TRICEPS (EZ CURL BAR)
Set 1: 35 lbs × 8
Set 2: 55 lbs × 8
Set 3: 45 lbs × 8
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.