Well, I’m back after a one-week absence. Due to the holiday and the fact that I was in a deload week, I decided to make this entry a two-week submission.
Back to Weightlifting
The main news at the moment is that, after a five-year hiatus, I’m going to do a weightlifting meet on May 5th. After a few workouts with the snatch and clean, I’ve managed to lift 92.5% and 95% (respectively) of my all-time best competitive results as a 105kg lifter (I weigh 90kg now), so I decided to pull the trigger and commit to this as my next challenge.
“I really have no concern about how good I am relative to other people. Instead, I’m simply trying to improve relative to my previous bests.”
The crux of the challenge will be my jerk, which has always been my Achilles heel when it comes to weightlifting. I haven’t done any jerks quite yet, but I have been working on mobility as well as more overhead lifts in the form of military presses and push presses both in front and from behind. In a few weeks, I’ll start introducing the jerk and we’ll see how it goes.
Why the New Challenge
I should make a point about why I’m doing this, which is not because I’m great (or frankly, even good) at this sport, but rather, because I’m not good at it. I really have no concern about how good I am relative to other people. Instead, I’m simply trying to improve relative to my previous bests.
RELATED: How Often Should You Compete in Weightlifting?
With that said, my goal is to equal my best ever competitive total of 186kg, which I did in April 2010, but this time, my plan is to hit this total in the 94kg class, and in the 55-59 age category.
This Week’s Training (Actually TWO Weeks)
Week one for this entry was a low volume deload/contrast week, so not a lot of highlights I’m afraid. I hadn’t planned on a deload, but over the past few weeks I’ve been feeling really pummeled, so it struck me as smart to take an easy week and get some recovery in.
NEED A BREAK? Deload 101: What Is a Deload and How Do You Do It?
On week two, it was back to business as usual, and I was pleased to hit some nice numbers, particularly in the clean and deadlift. In coming installments, I’ll be sharing more about my training strategy for the next five months. That’s all for now. Enjoy the videos and please leave your comments and questions below!
Weekly Training Volume: 32,840 lb (Last Week: 45,404 lb)
Significant Lifts:
- Power Snatch 165×1
Monday, November 17, 2014
Bodyweight: 200.2 lb
Volume: 4,642 lb
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 × 2
Set 6: 275 lbs × 1
Set 7: 315 lbs × 1
Power Snatch
Set 1: 44 lbs × 5
Set 2: 88 lbs × 3
Set 3: 88 lbs × 3
Set 4: 110 lbs × 3
Set 5: 132 lbs × 1
Set 6: 143 lbs × 1
Set 7: 154 lbs × 1
Set 8: 165 lbs × 1 (Video Below)
Wednesday, November 19, 2014
Bodyweight: 200.2 lb
Volume: 7,338 lb
Military Press
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 65 lbs × 5
Set 4: 85 lbs × 3
Set 5: 105 lbs × 3
Set 6: 115 lbs × 1
Set 7: 125 lbs × 1
Close Grip Bench Press (Pinkies On Rings)
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Friday, November 21, 2014
Bodyweight: 199 lb
Volume: 6,545 lb
Deadlift
Set 1: 95 lbs × 10
Set 2: 135 lbs × 10
Set 3: 185 lbs × 10
Set 4: 225 lbs × 6
Set 5: 275 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1
Sunday, November 23, 2014
Bodyweight: 202.4 lb
Volume: 14,315 lb
Behind Neck Push Press
Set 1: 45 lbs × 5
Set 2: 75 lbs × 5
Set 3: 95 lbs × 5
Set 4: 115 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3
Set 7: 135 lbs × 3
Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 140 lbs × 10
Set 3: 170 lbs × 8
Set 4: 170 lbs × 8
Set 5: 170 lbs × 8
Life Fitness Dual Pulley Row
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Set 4: 60 lbs × 10
Bicep Curl (Dumbbell)
Set 1: 70 lbs × 10
Set 2: 70 lbs × 10
Set 3: 70 lbs × 10
Set 4: 70 lbs × 10
Set 2: 135 lbs × 10
Set 3: 185 lbs × 10
Set 4: 225 lbs × 6
Set 5: 275 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1
Week Two
Weekly Training Volume: 56,889 lb (Last Week: 32,840 lb)
Significant Lifts:
- Power Clean 209×1
- Deficit Pull: 455×1
Monday, November 24, 2014
Bodyweight: 199.4 lb
Volume: 12,735 lb
Average Weight/Rep: 157.22 lb
Squat
Set 1: 95 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 3
Set 5: 225 lbs × 2
Set 6: 275 lbs × 2
Set 7: 315 lbs × 2
Set 8: 315 lbs × 2
Set 9: 315 lbs × 2
Set 10: 315 lbs × 2
Power Clean
Set 1: 88 lbs × 3
Set 2: 110 lbs × 3
Set 3: 132 lbs × 3
Set 4: 154 lbs × 2
Set 5: 176 lbs × 1
Set 6: 198 lbs × 1
Set 7: 198 lbs × 1
Set 8: 198 lbs × 1
Set 9: 198 lbs × 1
Set 10: 209 lbs × 1 (Video Below)
45-Degree Back Extension
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 120 lbs × 10
Deadlift
Set 1: 365 lbs × 4
Notes: No belt
Wednesday, November 26, 2014
Bodyweight: 201.6 lb
Volume: 12,956 lb
Average Weight/Rep: 151 lb
Note: I’ve also included the intensity quotient (IQ) for each lift. IQ is calculated by dividing the total weight voided by total reps. Put another way, it’s the average weight per rep.
Chin Up
Set 1: 1 reps
Set 2: 1 reps
Set 3: +25 lbs × 1
Set 4: +25 lbs × 1
Notes: IQ: 214
Military Press
Set 1: 45 lbs × 10
Set 2: 65 lbs × 8
Set 3: 85 lbs × 6
Set 4: 95 lbs × 5
Set 5: 95 lbs × 5
Set 6: 95 lbs × 5
Set 7: 95 lbs × 5
Notes: IQ: 76.81
Bench Press
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 135 lbs × 10
Set 4: 185 lbs × 5
Set 5: 205 lbs × 3
Set 6: 215 lbs × 2
Set 7: 225 lbs × 2
Set 8: 225 lbs × 2
Set 9: 215 lbs × 2
Set 10: 215 lbs × 2
Notes: IQ: 135
Bicep Curl (Dumbbell)
Set 1: 70 lbs × 8
Set 2: 70 lbs × 8
Set 3: 70 lbs × 8
Set 4: 70 lbs × 8
Notes: IQ: 70
Friday, November 28, 2014
Bodyweight: 200.4 lb
Volume: 14,080 lb
Average Weight/Rep: 153.04 lb
1.5″ Deficit Deadlift
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 225 lbs × 3
Set 4: 315 lbs × 1
Set 5: 365 lbs × 1
Set 6: 405 lbs × 1
Set 7: 455 lbs × 1 (Video Below)
Notes: IQ: 209.70
Set 1: 225 lbs × 8
Set 2: 315 lbs × 6
Set 3: 315 lbs × 6
Set 4: 315 lbs × 6
Notes: IQ: 287.30
Overhead Squat
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Set 3: 45 lbs × 5
Set 4: 45 lbs × 5
Set 5: 45 lbs × 5
Notes: IQ: 45
Bicep Curl (Dumbbell)
Set 1: 80 lbs × 8
Set 2: 80 lbs × 8
Set 3: 80 lbs × 8
Notes: IQ: 80
Sunday, November 30, 2014
Bodyweight: 201.2 lb
Volume: 17,118 lb
Average Weight/Rep: 99.52 lb
Military Press
Set 1: 45 lbs × 10
Set 2: 65 lbs × 8
Set 3: 88 lbs × 6
Set 4: 110 lbs × 3
Set 5: 110 lbs × 3
Set 6: 110 lbs × 3
Set 7: 110 lbs × 3
Set 8: 95 lbs × 10
Notes: IQ: 81.91
Bench Press (Dumbbell)
Set 1: 100 lbs × 10
Set 2: 140 lbs × 10
Set 3: 170 lbs × 8
Set 4: 180 lbs × 8
Set 5: 180 lbs × 8
Set 6: 180 lbs × 8
Notes: IQ: 155.38
Set 1: 45 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Set 4: 95 lbs × 8
Notes: IQ: 81.84
Bicep Curl (Dumbbell)
Set 1: 60 lbs × 12
Set 2: 60 lbs × 12
Set 3: 60 lbs × 12
Notes: IQ: 60
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 in his workout sessions.
