The Online Training Log of Charles Staley

Training Training Logs
181

Friday, September 7, 2012, 11:15 AM â?? 12:30 PM

Bodyweight: 208.8 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 45 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 3
Set 7: 225 lbs x 1
Set 8: 275 lbs x 1

Notes: testing out my low back today, which still isn’t 100%, but 275 felt safe - woud have gone higher but didn’t wanna get greedy.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 5
Set 4: 185 lbs x 1
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 245 lbs x 0
Set 8: 245 lbs x 1
Set 9: 225 lbs x 3

Notes: Got out of the groove a bit on that first stab at 245, but got it on second attempt. The bench is lagging as of late, gotta get moving on that.

BICEP CURL (DUMBBELL)

Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 70 lbs x 8
Set 4: 70 lbs x 8

Notes: the 35’s felt noticeably easier today - might move up to 40’s next time out.

182

Monday, September 10, 2012, 11:30 AM 12:45 PM

Bodyweight: 208.2 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 45 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 1
Set 7: 225 lbs x 1
Set 8: 275 lbs x 1
Set 9: 315 lbs x 1
Set 10: 345 lbs x 1
Set 11: 275 lbs x 5
Set 12: 225 lbs x 3

Notes: Even though my low back isn’t really 100% from last week’s deadlifting injury, these felt quite good, especially given the fact that my bodyweight has been low lately. Today’s goal was to go “comfortably heavy” which was 345 today, and that was followed up with 275x7, which was fairly comfortable as well. The final set with 225 was just a technical brush-up, since I felt I was too far forward on my toes with both 345 and 275.

CHINS

Set 1: 233.2 lbs x 5
Set 2: 233.5 lbs x 5
Set 3: 233.5 lbs x 6

Notes: these were done with a 25-pound plate. This was a moderate effort- nothing too difficult.

183

Wednesday, September 12, 2012, 11:30 AM �¢?? 12:30 PM

Bodyweight: 210.8 lbs

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 1
Set 6: 185 lbs x 1
Set 7: 210 lbs x 1
Set 8: 230 lbs x 1

Notes: This lift is feeling flat lately, not sure what the issue is, but I opted to cap it at 230 today rather than having an unpleasant surprise.

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs x 8
Set 2: 145 lbs x 8
Set 3: 160 lbs x 8

CHINS

Set 1: 210.8 lbs x 1
Set 2: 210.8 lbs x 1
Set 3: 255.8 lbs x 5 (Video Below)

Notes: This +45x5 at least equals my all time best - I’m going to try to coax a few more reps out of this over coming workouts.

BICEP CURL (DUMBBELL)

Set 1: 60 lbs x 8
Set 2: 70 lbs x 8
Set 3: 80 lbs x 5
Set 4: 80 lbs x 5
Set 5: 80 lbs x 5
Set 6: 70 lbs x 8

Notes: This is officially the most curls I’ve ever done in a single workout I think. I’m softening my stance about these as of late- they’re quick to do and don’t require a lot of energy.

184

Friday, September 14, 2012, 11:30 AM

Bodyweight: 210.6 lbs

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 185 lbs x 3
Set 5: 225 lbs x 1
Set 6: 275 lbs x 1
Set 7: 315 lbs x 1
Set 8: 345 lbs x 1
Set 9: 395 lbs x 1
Set 10: 415 lbs x 1

Notes: felt completely safe but I didn’t wanna push it too much since my low back still isn’t 100%. I’m happy with this today

CHINS

Set 1: 210.6 lbs x 1
Set 2: 210.6 lbs x 1
Set 3: 235.6 lbs x 1 (25 pounds additional weight)
Set 4: 255.6 lbs x 1 (45 pounds additional weight)
Set 5: 280.6 lbs x 1 (70 pounds additional weight)
Set 6: 290.6 lbs x 1 (80 pounds additional weight)
Set 7: 210.6 lbs x 15

Notes: I don’t really know what my all-time PR is for chins so I’ll say this is it. Surprised I hit BWx15 again too.

BARBELL HIP THRUST

Set 1: 315 lbs x 10

185

Monday, September 17, 2012, 12:00 PM â?? 2:00 PM

Bodyweight: 210 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 45 lbs x 5
Set 4: 95 lbs x 5
Set 5: 95 lbs x 5
Set 6: 135 lbs x 5
Set 7: 185 lbs x 1
Set 8: 225 lbs x 1
Set 9: 275 lbs x 1
Set 10: 315 lbs x 1
Set 11: 365 lbs x 1
Set 12: 275 lbs x 6

Notes: That was a hard 365, was on my toes a bit again - gotta work on that.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 95 lbs x 5
Set 3: 135 lbs x 3
Set 4: 185 lbs x 1
Set 5: 205 lbs x 1
Set 6: 225 lbs x 1
Set 7: 225 lbs x 1
Set 8: 225 lbs x 1
Set 9: 225 lbs x 1

Notes: Bench feeling blah lately. Maybe I need to add presses back into the shcedule

HAMMER CURL

Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10

186

Wednesday, September 19, 2012, 10:30 AM - 12:00 PM

Bodyweight: 210.6 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs x 10
Set 2: 110 lbs x 10
Set 3: 120 lbs x 10
Set 4: 145 lbs x 8
Set 5: 160 lbs x 8
Set 6: 190 lbs x 8
Set 7: 200 lbs x 9

BICEP CURL (DUMBBELL)

Set 1: 60 lbs x 10
Set 2: 70 lbs x 8
Set 3: 80 lbs x 5
Set 4: 80 lbs x 5
Set 5: 80 lbs x 5
Set 6: 70 lbs x 10

BARBELL HIP THRUST

Set 1: 225 lbs x 5
Set 2: 315 lbs x 5
Set 3: 365 lbs x 5
Set 4: 400 lbs x 3 (Video Below)

187

Now those chins are very nice. I’ve been working chins myself. Up to ten so far. Never pulled any weight along. Must try that.

188

Thank you! listen, as a woman, if you can do chins at all you’d qualify as strong- 10 chins is amazing. But yes, if you’re up to 10, start doing some weighted, maybe 10 pounds additional resistance to start…

[quote]kpsnap wrote:
Now those chins are very nice. I’ve been working chins myself. Up to ten so far. Never pulled any weight along. Must try that.[/quote]

189

Friday, September 21, 2012, 12:00 PM

Bodyweight: 212 lbs

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 135 lbs x 3
Set 5: 135 lbs x 3
Set 6: 185 lbs x 3
Set 7: 225 lbs x 3
Set 8: 275 lbs x 1
Set 9: 315 lbs x 1
Set 10: 345 lbs x 1
Set 11: 395 lbs x 1
Set 12: 445 lbs x 1

Notes: Solid but I wish the 445 felt lighter. Aiming for 465 next weel

MILITARY PRESS

Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 10
Set 4: 95 lbs x 6
Set 5: 95 lbs x 6
Set 6: 95 lbs x 6

Notes: Reinstating presses after having skipped them for a while. I think they may have been helping with my bench

CHINS

Set 1: 237 lbs x 5
Set 2: 237 lbs x 5
Set 3: 237 lbs x 5

Notes: Performed with a 25-pound plate. Easy

HAMMER CURL

Set 1: 70 lbs x 10
Set 2: 80 lbs x 10

Noyes: These were unscheduled, but had a few minutes waiting for Bret to finish so thought I’d do a few sets of curls

190

Friday, September 21, 2012, 12:00 PM

Bodyweight: 212 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 3
Set 7: 230 lbs x 1
Set 8: 280 lbs x 1
Set 9: 320 lbs x 1
Set 10: 370 lbs x 1 (Video Below)

Notes: Glad I made 370 today, but sure wish it felt easier. Shooting for 38-385 in a week.

SWINGS

Set 1: 62 lbs x 10
Set 2: 75 lbs x 10
Set 3: 100 lbs x 10
Set 4: 125 lbs x 6

First time doing “heavy” swings with Bret’s T-handle device. Not heavy but balance is trick. I’ll hit 150 for sure next week on this

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 120 lbs x 10
Set 4: 145 lbs x 10

Notes: Just went light on these today.

191

Wednesday, September 26, 2012, 11:00 AM -1 PM

Bodyweight: 210.4 lbs

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 135 lbs x 3
Set 7: 185 lbs x 3
Set 8: 185 lbs x 1
Set 9: 205 lbs x 1
Set 10: 225 lbs x 1
Set 11: 245 lbs x 1
Set 12: 260 lbs x 1
Set 13: 207.5 lbs x 6

Notes: After 2-3 weeks struggling with 245 on this lift, I finally uncorked a 260, which equals my current PR. Actually, this was a bit out of the groove, which made it a struggle. Might have hit 265 today otherwise. 207.5 on set 13 is 80% of 1RM - wanted to test my reps with that.

BARBELL HIP THRUST

Set 1: 225 lbs x 5
Set 2: 345 lbs x 5
Set 3: 400 lbs x 5
Set 4: 425 lbs x 3 (Video Below)

Notes: Probably could have hit 10 reps with 425. I’ll move up to 445 next week.

BICEP CURL (DUMBBELL)

Set 1: 60 lbs x 10
Set 2: 70 lbs x 5
Set 3: 80 lbs x 5
Set 4: 90 lbs x 5
Set 5: 80 lbs x 10

Notes: First time I’ve curled 45’s in a very long time.

192

You may have answered this before but, why do you were Weightlifting Shoes when you Deadlift?

193

Yup- because of my weightlifting background, I’ve become accustomed to weightlifting shoes, and when I subsequently started focusing more on powerlifting, I just stayed with that and it’s seemed to work well for me. I’ve tried doing deads with just socks but I’m not as strong that way, despite what you’d expect. It’s been a long time since I’ve experimented with squatting in flat shoes - maybe I should do that sometime soon but I seem to recall that I had problems making depth when I played around with that in the past

[quote]detazathoth wrote:
You may have answered this before but, why do you were Weightlifting Shoes when you Deadlift?[/quote]

194

Friday, September 28, 2012, 10:30 AM

Bodyweight: 212.2 lbs

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 135 lbs x 3
Set 4: 185 lbs x 3
Set 5: 225 lbs x 3
Set 6: 295 lbs x 1
Set 7: 345 lbs x 1
Set 8: 405 lbs x 1
Set 9: 475 lbs x 1 (Video Below)

Notes: Things feel like they’re falling into place. As of today, I’m 23 days out from Vegas, so this needed to be the heaviest pull of the cycle and it was. After hitting 405, there was a bit of a dilemma about whether or not to bridge the gap with perhaps 435-440, but in the end I opted for a 70-pound jump and it worked.

Skipped chins and presses today due to outside obligations I needed to attend to.

195

Hell yea nice pull!!!

196

Thank you sir!

[quote]Anabolic Bob wrote:
Hell yea nice pull!!![/quote]

197

Great log. Great job with the progress and good luck at your meet. Keep killing it. God bless.

198

Monday, October 1, 2012, 10:30 AM

Bodyweight: 211.2 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 5
Set 6: 185 lbs x 3
Set 7: 215 lbs x 1
Set 8: 275 lbs x 1
Set 9: 325 lbs x 1
Set 10: 365 lbs x 1
Set 11: 395 lbs x 0
Set 12: 225 lbs x 3 (barefoot)
Set 13: 275 lbs x 1 (barefoot)
Set 14: 315 lbs x 1 (barefoot Video Below)

Notes: For some time now, I’ve had this idea swirling around in my head that maybe I should experiment squatting flat-footed as opposed to using heeled weightlifting shoes. In a few recent squat sessions I’ve been a bit on my toes, and I’m so hip dominant anyway, it makes sense that I should look a little more into flat-footed squats.

So today I started off in a pair of Asics crosstrainers, went right up to a 365 that felt very good, but then abjectly missed 395. I don’t think the miss was attributable to the shoes however, as I felt very comfortable and strong on all previous sets. On Bret’s suggestion, I backed down to 225 and took a triple barefoot, then singled 275 and 315, which is on video below. Barefoot felt better than the sneakers, despite the fact that you can see me shooting my hips of the 315 - I think that’s just a matter of getting used to the slightly different movement pattern.

Yes it’s generally risky to make a change like this less than 3 weeks out from Worlds, but on the other hand, based on the fact that my biggest recent squats have been 385 a month ago and 370 a week ago, I think it’s only a minor risk. Just need to get myself a pair of flat shoes now.

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 120 lbs x 10
Set 4: 145 lbs x 10
Set 5: 160 lbs x 10

Notes: Lately my shoulders have been complaining just a little on the start of the concentric stroke on these, so I’ve been going kind of light on DB presses as of late. Nothing I’m concerned about but I don’t want to have any issues cropping up. As I’ve often told my students, when you’re close to a meet, there isn’t a lot you can do to improve your fitness, but there IS a lot you can do to screw things up.

SWINGS

Set 1: 75 lbs x 10

Notes: Kinda ran out of time here, or I would have at least taken a set with 100. But 75 felt very easy and comfortable which is a good sign.

199

Wednesday, October 3, 2012, 12:00 PM

Bodyweight: 211.4 lbs

BENCH PRESS
Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 95 lbs x 5
Set 5: 135 lbs x 3
Set 6: 135 lbs x 3
Set 7: 185 lbs x 1
Set 8: 185 lbs x 1
Set 9: 205 lbs x 1
Set 10: 225 lbs x 1
Set 11: 245 lbs x 1
Set 12: 265 lbs x 0
Set 13: 265 lbs x 0
Set 14: 225 lbs x 5

Notes: Those 265 singles felt very good coming down, but it just wasn’t quite there today. I do think I’ll hit 265 in Vegas however.

BARBELL HIP THRUST

Set 1: 225 lbs x 5
Set 2: 345 lbs x 5
Set 3: 450 lbs x 5 (Video Below)
Set 4: 500 lbs x 1 (Video Below)
Set 5: 505 lbs x 3
Set 6: 295 lbs x 5 (Off Of Weightroom Bench, With Pause At Top)

Notes: At 500, a few plates fell of the end of the bar so we didn’t count it even though it was easy. So I then took 505x3 which was very solid, and after than, went from an aerobic step to a weightroom bench, pausing at the top, which is significantly more difficult.

BICEP CURL (DUMBBELL)

Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 80 lbs x 8
Set 4: 90 lbs x 5
Set 5: 80 lbs x 8

200

Friday, October 5, 2012, 12:00 PM

Bodyweight: 212 lbs

DEADLIFT

Set 1: 135 lbs x 1
Set 2: 225 lbs x 1
Set 3: 295 lbs x 1
Set 4: 345 lbs x 1
Set 5: 395 lbs x 1
Set 6: 445 lbs x 1

Notes: Purposely used very minimal warm-ups today, mostly just as an experiment. 445 went up fairly nice.

CHINS

Set 1: 212 lbs x 1
Set 2: 212 lbs x 1
Set 3: 212 lbs x 1
Set 4: 247 lbs x 7
Set 5: 247 lbs x 6
Set 6: 247 lbs x 5
Set 7: 247 lbs x 4
Set 8: 247 lbs x 3

Notes: 25 total reps with a 35-pound plate

HAMMER CURL

Set 1: 70 lbs x 10
Set 2: 90 lbs x 10
Set 3: 100 lbs x 8

BACK EXTENSION

Set 1: 307 lbs x 8 reps

Notes: 95-pound dumbbell.