The story around here lately is that ramping up my training volume, especially on weak areas and without sacrificing intensity, is doing me a lot of good. I’ve definitely put some meat on my quads in recent weeks, and I know that because I can actually feel the weight on my legs as I walk, and I can feel the difference in my squats as well.
In terms of injuries, the only thing I’m dealing with is a tweaky right shoulder, which only bothers me on the bench press, but it’s forced me into a familiar conundrum of deciding whether I should just train through it, or give it a rest. So far I’ve chosen the former strategy.
I’m planning on hitting a big low bar squat next week, so stay tuned. I’m about eight weeks out from Americans right now, and I think I’m on track for some big numbers on June 8th in Tucson.
Weekly Volume And Noteworthy Lifts:
Volume: 58,771 lbs (Last Week: 47,653 lbs)
Tuesday, April 8, 2014, 11:35 AM
Bodyweight: 201 lbs
Volume: 16,710 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 5
Set 5: 245 lbs × 5
Set 6: 295 lbs × 3 (Video Below)
BACK EXTENSION
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10
LEG EXTENSION
Set 1: 140 lbs × 10
Set 2: 140 lbs × 10
Set 3: 140 lbs × 10
SWINGS
Set 1: 75 lbs × 20
Set 2: 100 lbs × 20
Wednesday, April 9, 2014, 8:45 AM
Bodyweight: 200.6 lbs
Volume: 16,031 lbs
BENCH PRESS
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 185 lbs × 8
Set 5: 205 lbs × 5
Set 6: 225 lbs × 3
Set 7: 155 lbs × 15
Set 1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 4 reps
Set 5: 5 reps
Set 6: 6 reps
Set 7: 7 reps
BICEP CURL (DUMBBELL)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12
Friday, April 11, 2014, 5:05 PM
Bodyweight: 200.2 lbs
Volume: 15,110 lbs
DEADLIFT
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 225 lbs × 3
Set 5: 225 lbs × 3
Set 6: 315 lbs × 1
Set 7: 405 lbs × 4 (Video Below)
HIGH-BAR SQUAT
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 185 lbs × 10
Set 5: 225 lbs × 10
Set 6: 275 lbs × 5
BARBELL HIP THRUST
Set 1: 405 lbs × 1
Set 2: 495 lbs × 6 (Video Below)
Saturday, April 12, 2014, 9:20 AM
Bodyweight: 200.8 lbs
Volume: 10,920 lbs
FLOOR PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 155 lbs × 5
Set 5: 175 lbs × 5
Set 6: 185 lbs × 3
Set 7: 185 lbs × 3
Set 8: 185 lbs × 3
Set 1: BW + 35 lbs × 3
Set 2: BW + 35 lbs × 3
Set 3: BW + 35 lbs × 3
Set 4: BW x 10 reps
BICEP CURL
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 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.
