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Fitness

Training vs. Testing (Athlete Journal 96)

If you’re a competitive athlete, the time for testing your maximum capacity is in competition, not in training.

Written by Charles Staley Last updated on June 27, 2014

There is a pattern I’m often guilty of falling into (and you might be doing this, too) that relates to constantly testing your limits in training, as opposed to actually just training. Let me explain what I mean.

If you’re a competitive athlete, the time for testing your maximum capacity is in competition, not in training. Sure, in training you should always be pushing yourself, but there should always be more left in reserve for the day when it really counts. So, yes, you should be looking for new personal records in training wherever they might present themselves, but always with the idea that you’ll have more in the tank on meet day.

The problem with constantly testing yourself in training is that ultimately, it’s not sustainable. If you’ve got to whip yourself into an emotional frenzy three or four times a week, how long is that going to last?

Sustainability is everything in training. In fact, if it’s not sustainable, it’s not even training to start with – it’s a performance. So in the gym, put in your time, perfect your craft, embrace the grind. Then, on competition day, it’s time to uncork those big lifts that you’ve been itching to do in the gym for all those many weeks.

This Week’s Training

Weekly Training Volume: 69,731 lbs (Last Week’s Volume: 35,295 lbs)

Significant Lifts:

• Cambered Bar Squat: 260×5

• Bench Press: 190×10

• Deadlift: 350 (5×5)

Well, the most obvious thing to observe this week is that (I believe) I had the biggest weekly training volume since I’ve begun posting my workouts to Breaking Muscle. The other unique thing (for me at least) was my deadlift session that involved pulling 350lbs for 5×5. I think this was the first time I’ve ever done 5×5 on pulls. So all in all, this felt like one of the toughest training weeks I’ve done in quite a while. The only thing that remains to be seen is how well I’m able to consistently sustain this type of workload.

(PS: I’ve recently invested in a better camcorder and I’ve also learned how to so some basic editing, so you can expect some higher-quality videos, starting with a video of our group pulling session below.)

Monday, June 16, 2014, 4:50 PM

Bodyweight: 201.4 lbs

Volume: 23,020 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: 225 lbs × 5

Set 6: 245 lbs × 5 (Video Below)

Set 7: 260 lbs × 5

Set 8: 205 lbs × 10

245x5

DOUBLE KETTLEBELL SWING

Set 1: 106 lbs × 15 (Video Below)

Set 2: 106 lbs × 15

Set 3: 106 lbs × 15

106x15

BARBELL HIP THRUST

Set 1: 225 lbs × 10

Set 2: 315 lbs × 10

LEG EXTENSION

Set 1: 140 lbs × 10

Set 2: 140 lbs × 10

Set 3: 165 lbs × 10

Wednesday, June 18, 2014, 11:00 AM

Bodyweight: 200.8 lbs

Volume: 14,336 lbs

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: 225 lbs × 1

Set 7: 225 lbs × 1

Set 8: 190 lbs × 10

CHIN UP

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Set 4: 5 reps

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 10

Set 2: 80 lbs × 8

Set 3: 80 lbs × 8

Set 4: 60 lbs × 10

Set 5: 50 lbs × 10

LYING TRICEPS (EZ CURL BAR)

Set 1: 75 lbs × 8

Thursday, June 19, 2014, 11:40 AM

Bodyweight: 201.8 lbs

Volume: 18,185 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 315 lbs × 1

Set 6: 350 lbs × 5

Set 7: 350 lbs × 5

Set 8: 350 lbs × 5

Set 9: 350 lbs × 5

Set 10: 350 lbs × 5 (Video of complete pulling session below)

6:19:14 Pulls

HIGH-BAR SQUAT

Set 1: 55 lbs × 5

Set 2: 105 lbs × 5

Set 3: 145 lbs × 5

Set 4: 195 lbs × 5

Set 5: 235 lbs × 5 (Video Below)

235x5

BACK EXTENSION

Set 1: 135 lbs × 8

LEG EXTENSION

Set 1: 165 lbs × 15

Saturday, June 21, 2014, 8:45 PM

Bodyweight: 202.2 lbs

Volume: 14,190 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 15

Set 2: 130 lbs × 12

Set 3: 160 lbs × 10

Set 4: 160 lbs × 10

CHEST-SUPPORTED ROW

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 100 lbs × 10

Set 4: 100 lbs × 10

BICEP CURL

Set 1: 75 lbs × 10

Set 2: 75 lbs × 10

Set 3: 75 lbs × 10

TRICEP PUSHDOWN

Set 1: 70 lbs × 8

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

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