EDITOR'S NOTE: Ever wonder how a world-class coach actually trains? Wonder what it's like to train as a "mature athlete?" Welcome to the athlete journal of Charles Staley. A big believer in practicing what he preaches, Charles trains and competes just like his clients. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.

 

Wednesday, October 10, 2012, 12:00 PM

 

Bodyweight: 212.6 lbs

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 3

Set 4: 95 lbs × 3

Set 5: 135 lbs × 3

Set 6: 185 lbs × 1

Set 7: 185 lbs × 1

Set 8: 205 lbs × 1

Set 9: 225 lbs × 1

Set 10: 245 lbs × 1

Set 11: 255 lbs × 1

Set 12: 265 lbs x0

Set 13: 225 lbs × 5

 

BARBELL HIP THRUST

Set 1: 225 lbs × 4

Set 2: 295 lbs × 3

Set 3: 345 lbs × 1

Set 4: 415 lbs × 1

Set 5: 465 lbs × 1

Set 6: 515 lbs × 3

Set 7: 555 lbs × 1 (Video Below)

 

 

Saturday, October 13, 2012, 12:00 PM

 

Bodyweight: 211.8 lbs

 

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 275 lbs × 1

Set 3: 315 lbs × 5

 

Notes: I did these sets during a weightlifting clinic I conducted today. I’m tapering down for Worlds, so just wanted to get a little weight in my hands today

 

Monday, October 15, 2012, 12:00 PM

 

Bodyweight: 211 lbs

 

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 45 lbs × 5

Set 4: 95 lbs × 5

Set 5: 95 lbs × 5

Set 6: 135 lbs × 5

Set 7: 185 lbs × 1

Set 8: 225 lbs × 1

 

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

 

CHINS

Set 1: 211 lbs × 1

Set 2: 211 lbs × 1

Set 3: 211 lbs × 1

Set 4: 256 lbs × 2

 

Notes: Final workout prior to World Championships.

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