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.

 

I started this week off with Bret Contreras conducting some EMG analysis on my lower body Wednesday, which is why that particular workout looks so unusual.

 

I’m also going to experiment with changing my weekly cycle so that I perform a version of each powerlift on three out of four training days each week. I started this on Monday, June 10th, as you’ll see below. My thinking arises from research showing better gains when volume is maintained but distributed over more training sessions per week. I’ll keep you all posted on how this goes.

 

Wednesday, June 5, 2013, 10:00 AM

 

Bodyweight: 199 lbs

 

EMG analysis today, testing lower body lifts. I basically performed all these lifts while wired up with various electrodes. This made for a disjointed workout, but the results should be more than worth it in the long term.

 

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 3

Set 5: 185 lbs × 3

Set 6: 225 lbs × 1

Set 7: 275 lbs × 1

Set 8: 315 lbs × 1

Set 9: 275 lbs × 1

 

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 315 lbs × 1

Set 3: 405 lbs × 1

 

BARBELL HIP THRUST

Set 1: 405 lbs × 5

Set 2: 495 lbs × 1

Set 3: 455 lbs × 1

Set 4: 455 lbs × 1

Set 5: 455 lbs × 3

 

FRONT SQUAT

Set 1: 185 lbs × 3

 

BACK EXTENSIONS

Set 1: 95 lbs × 3

Set 2: 135 lbs × 1

 

BOUNCING STIFF-LEG DEADLIFT

Set 1: 275 lbs × 3

 

Friday, June 7, 2013, 10:00 AM

 

Bodyweight: 197.6 lbs

 

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 170 lbs × 10

Set 4: 209 lbs × 6 (Video Below)

 

 

EZ BAR CURL

Set 1: 80 lbs × 10

Set 2: 80 lbs × 10

Set 3: 80 lbs × 10

Set 4: 85 lbs × 7

Set 5: 85 lbs × 7

 

TRICEP EXTENSION

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

Set 4: 80 lbs × 7

Set 5: 80 lbs × 7

 

KROC ROWS

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

 

Monday, June 10, 2013, 10:00 AM

 

Bodyweight: 200.2 lbs

 

I'm starting a new training cycle concept today. I'll be keeping the volume low initially so as to minimize the shock of squatting, pressing, and pulling three times a week each.

 

FRONT SQUAT

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 3

Set 4: 185 lbs × 1

Set 5: 225 lbs × 1

 

CLOSE GRIP BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 185 lbs × 3

Set 6: 185 lbs × 3

Set 7: 185 lbs × 3

Set 8: 185 lbs × 3

 

LIFT-OFFS

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 3

Set 4: 365 lbs × 3

 

Notes: This is a deadlift performed from the bottom position to the point where the bar reaches the knees, and then back down.

 

CHINS

Set 1: 200.2 lbs × 5

Set 2: 225.2 lbs × 5

Set 3: 225.2 lbs × 5

Set 4: 225.2 lbs × 5

 

Notes: Last 3 sets performed with 45 POUND PLATE.

 

HAMMER CURL

Set 1: 100 lbs × 10

Set 2: 70 lbs × 8

 

Notes: First set loose, second set strict.

Topic: