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Fitness

Grinding Out Heavy Sets (Athlete Journal 91)

Lately I’m focusing on work, rather than saving myself on my warm ups so that I can display my strength at the top set.

Written by Charles Staley Last updated on May 23, 2014

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.

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

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