This was another productive week of training for me, and I seem to be hitting the sweet spot between consistency and intensity as of late. My orthopedic health is holding up great, despite many straight weeks of heavy, solid training.
Lots of videos for you this week, but sorry, no short article as I’ve been super busy with clients and projects lately. Please share your comments and questions with me below, and let’s make this a conversation so we can all learn and broaden our perspective!
This Week’s Training
Weekly Training Volume: 43,842 lbs (Last Week’s Volume: 61,475 lbs)
Significant Lifts:
- Cambered Bar Squat: 315×1
- Bench Press: 207.5 (5×3)
- Deadlift: 425 (5×1)
Monday, July 28, 2014, 9:40 AM
Bodyweight: 201 lbs
Volume: 14,565 lbs
CAMBERED BAR SQUAT
Set 1: 65 lbs × 5
Set 2: 115 lbs × 5
Set 3: 155 lbs × 5
Set 4: 205 lbs × 3
Set 5: 245 lbs × 2
Set 6: 295 lbs × 1
Set 7: 315 lbs × 1 (Video Below)
Set 8: 250 lbs × 3
BARBELL HIP THRUST
Set 1: 365 lbs × 5
Set 2: 365 lbs × 5
Set 3: 365 lbs × 5
LEG EXTENSION
Set 1: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Wednesday, July 30, 2014, 3:05 PM
Bodyweight: 199.8 lbs
Volume: 12,792 lbs
BENCH PRESS
Set 1: 45 lbs × 5
Set 2: 95 lbs × 5
Set 3: 135 lbs × 5
Set 4: 185 lbs × 1
Set 5: 207.5 lbs × 3
Set 6: 207.5 lbs × 3
Set 7: 207.5 lbs × 3
Set 8: 207.5 lbs × 3
Set 9: 207.5 lbs × 3
Set 1: +25 lbs × 1
Set 2: +25 lbs × 2
Set 3: +25 lbs × 3
Set 4: +25 lbs × 4
Set 5: +25 lbs × 5
Set 6: +25 lbs × 1
Set 7: +25 lbs × 2
Set 8: +25 lbs × 3
Set 9: +25 lbs × 3
BICEP CURL
Set 1: 65 lbs × 10
Set 2: 65 lbs × 10
LYING DUMBBELL TRICEP EXTENSION
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10 (Video of this entire workout with commentary below)
Thursday, July 31, 2014, 8:20 PM
Bodyweight: 199 lbs
Volume: 4,985 lbs
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 × 1
Set 6: 325 lbs × 1
Set 7: 370 lbs × 1
Set 8: 425 lbs × 1
Set 9: 425 lbs × 1
Set 10: 425 lbs × 1
Set 11: 425 lbs × 1
Set 12: 425 lbs × 1 (Video of all twelve sets with commentary below)
Saturday, August 2, 2014, 9:32 AM
Bodyweight: 200 lbs
Volume: 11,500 lbs
Set 1: 45 lbs × 8
Set 2: 95 lbs × 8
Set 3: 115 lbs × 8
Set 4: 115 lbs × 8
Set 5: 115 lbs × 8
BENCH PRESS (DUMBBELL)
Set 1: 160 lbs × 8
Set 2: 160 lbs × 8
Set 3: 160 lbs × 8
MILITARY PRESS
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
FRONT RAISE
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10
BICEP CURL (DUMBBELL)
Set 1: 70 lbs × 8
Set 2: 70 lbs × 8
Set 3: 70 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.
