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.

 

Good hard work this week with some noticeable results in the bench press in particular. Next week I’ll be testing lower body strength.

 

Friday, April 19, 2013, 10:30 AM

 

Bodyweight: 198.8 lbs

 

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 160 lbs × 10

Set 4: 177 lbs × 10

Set 5: 177 lbs × 10

 

Notes: Felt strong - could have probably hit 93s x 10

 

INCLINE BENCH PRESS

Set 1: 45 lbs × 8

Set 2: 95 lbs × 8

Set 3: 135 lbs × 8

Set 4: 135 lbs × 8

Set 5: 135 lbs × 8

 

Notes: These were performed with a medium-grip on about a 40-degree bench from pins at the bottom position.

 

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 455 lbs × 1

 

Notes: Easy 455!

 

EZ BAR CURL

Set 1: 65 lbs × 10

Set 2: 85 lbs × 8

Set 3: 85 lbs × 8

Set 4: 85 lbs × 8

 

Saturday, April 20, 2013, 10:30 AM

 

Bodyweight: 198.8 lbs

 

CAMBERED-BAR SQUAT

Set 1: 65 lbs × 6

Set 2: 65 lbs × 6

Set 3: 115 lbs × 6

Set 4: 155 lbs × 6

Set 5: 155 lbs × 6

Set 6: 205 lbs × 5

 

Notes: No belt or knee sleeves.

 

45-DEGREE BACK EXTENSION

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

 

Monday, April 22, 2013, 9:45 AM

 

Bodyweight: 199.4 lbs

 

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 5

Set 5: 185 lbs × 1

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 245 lbs × 1

Set 9: 255 lbs × 1

Set 10: 225 lbs × 7

 

Notes: Last set was touch and go.

 

CHIN UP

Set 1: 199.4 lbs × 5

Set 2: 224.4 lbs × 9

Set 3: 224.4 lbs × 8

Set 4: 224.4 lbs × 7

Set 5: 199.4 lbs × 10

 

Notes: These were done with straps.

 

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 60 lbs × 10

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