The Online Training Log of Charles Staley

Charles_Staley · December 24, 2012, 8:44pm

Monday, December 24, 2012, 10:30 AM

Bodyweight: 212.2 lbs

Very strong bench today, and strong close-grips as well. Finished up with a bunch of curls, and done.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 170 lbs x 3
Set 6: 195 lbs x 3
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 265 lbs x 1
Set 10: 220 lbs x 7

CLOSE GRIP BENCH PRESS

Set 1: 135 lbs x 5
Set 2: 185 lbs x 3
Set 3: 205 lbs x 3
Set 4: 205 lbs x 3
Set 5: 205 lbs x 3

BICEP CURL (DUMBBELL)

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

Charles_Staley · December 28, 2012, 8:43pm

Friday, December 28, 2012, 10:30 AM

Bodyweight: 213.2 lbs

Dumbbell benches are beginning to bug my right shoulder just a bit, so I decided to change the pattern today and do some barbell work. Also have a nasty sinus infection and feeling beat up and unmotivated. Despite that I hit some crazy numbers on the bench.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 5
Set 6: 225 lbs x 1 (5-Second Pause)
Set 7: 225 lbs x 1 (5-Second Pause)
Set 8: 245 lbs x 1 (5-Second Pause)
Set 9: 255 lbs x 1 (5-Second Pause)
Set 10: 225 lbs x 10 (Not Paused)

CHINS

Set 1: 213.2 lbs x 5
Set 2: 213.2 lbs x 5
Set 3: 213.2 lbs x 5
Set 4: 213.2 lbs x 5
Set 5: 213.2 lbs x 5

Charles_Staley · January 1, 2013, 7:39pm

Monday, December 31, 2012, 10:30 AM

Bodyweight: 212.6 lbs

Skipped Saturday session due to fatigue. Hit a new bench PR today as well as a close-grip PR.

BENCH PRESS (TOUCH AND GO)

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: 205 lbs x 1
Set 9: 225 lbs x 1
Set 10: 265 lbs x 1
Set 11: 245 lbs x 1
Set 12: 275 lbs x 1 (Video Below)
Set 13: 280 lbs x 0 (This one completely buried me!)

CLOSE GRIP BENCH PRESS

Set 1: 95 lbs x 5
Set 2: 135 lbs x 5
Set 3: 185 lbs x 5
Set 4: 225 lbs x 5

BICEP CURL (DUMBBELL)

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

NikH · January 15, 2013, 8:10am

I noticed you deadlift barefoot, do you think there’s an advantage to that?

Charles_Staley · January 15, 2013, 5:14pm

Wednesday, January 2, 2013, 10:30 AM

Bodyweight: 212.6 lbs

3x5 session - haven’t really been doing reps for a while, so I was pretty happy with these numbers, although I definitely wasn’t at my strongest.

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 1
Set 7: 215 lbs x 5
Set 8: 245 lbs x 5
Set 9: 280 lbs x 5

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 5
Set 5: 315 lbs x 5
Set 6: 355 lbs x 5

Charles_Staley · January 15, 2013, 5:23pm

Friday, January 4, 2013, 10:30 AM

Bodyweight: 211.4 lbs

BENCH PRESS (DUMBBELL)

Upper body hypertrophy session - I’m varying my assistance exercises a bit more lately, to reduce psychological stress and avoid pattern overload issues.

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10

CHINS

Set 1: 211.4 lbs x 8
Set 2: 211.4 lbs x 8

SEATED ROW

Set 1: 100 lbs x 10
Set 2: 130 lbs x 10
Set 3: 150 lbs x 10
Set 4: 175 lbs x 10

MILITARY PRESS

Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 10

MEDIUM GRIP BENCH PRESS

Set 1: 45 lbs x 8
Set 2: 95 lbs x 8
Set 3: 135 lbs x 5
Set 4: 185 lbs x 5
Set 5: 205 lbs x 5
Set 6: 225 lbs x 5
Set 7: 240 lbs x 5

HAMMER CURL

Set 1: 80 lbs x 10
Set 2: 100 lbs x 10

Charles_Staley · January 15, 2013, 5:25pm

Saturday, January 5, 2013, 10:30 AM

Came in feeling under-motivated, but managed to get some decent work in anyway. Deadlift not feeling particularly strong lately.

Bodyweight: 210.2 lbs

BACK EXTENSIONS

Set 1: 95 lbs x 10
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10

BARBELL HIP THRUST

Set 1: 400 lbs x 10

SWINGS

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 225 lbs x 1
Set 3: 295 lbs x 1
Set 4: 345 lbs x 1
Set 5: 400 lbs x 1

Charles_Staley · January 15, 2013, 5:28pm

Monday, January 7, 2013, 10:30 AM

Bodyweight: 210.4 lbs

New 6RM PR on the bench today.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 5
Set 6: 205 lbs x 3
Set 7: 230 lbs x 6 (New PR)

CLOSE GRIP BENCH PRESS

Set 1: 135 lbs x 5
Set 2: 185 lbs x 5
Set 3: 225 lbs x 4
Set 4: 225 lbs x 4
Set 5: 250 lbs x 1 (New PR)

BICEP CURL (DUMBBELL)

Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
Set 5: 70 lbs x 10

Charles_Staley · January 15, 2013, 5:35pm

Wednesday, January 2, 2013, 10:30 AM

Bodyweight: 212.6 lbs

3x5 session - haven’t really been doing reps for a while, so I was pretty happy with these numbers, although I definitely wasn’t at my strongest.

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 1
Set 7: 215 lbs x 5
Set 8: 245 lbs x 5
Set 9: 280 lbs x 5

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 135 lbs x 3
Set 3: 225 lbs x 3
Set 4: 275 lbs x 5
Set 5: 315 lbs x 5
Set 6: 355 lbs x 5

Charles_Staley · January 15, 2013, 5:41pm

Friday, January 4, 2013, 10:30 AM

Bodyweight: 211.4 lbs

Upper body hypertrophy session - I’m varying my assistance exercises a bit more lately, to reduce psychological stress and avoid pattern overload issues.

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10

CHINS

Set 1: 211.4 lbs x 8
Set 2: 211.4 lbs x 8

SEATED ROW

Set 1: 100 lbs x 10
Set 2: 130 lbs x 10
Set 3: 150 lbs x 10
Set 4: 175 lbs x 10

MILITARY PRESS

Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 10

MEDIUM GRIP BENCH PRESS

Set 1: 45 lbs x 8
Set 2: 95 lbs x 8
Set 3: 135 lbs x 5
Set 4: 185 lbs x 5
Set 5: 205 lbs x 5
Set 6: 225 lbs x 5
Set 7: 240 lbs x 5

HAMMER CURL

Set 1: 80 lbs x 10
Set 2: 100 lbs x 10

Charles_Staley · January 15, 2013, 5:43pm

Saturday, January 5, 2013, 10:30 AM

Came in feeling under-motivated, but managed to get some decent work in anyway. Deadlift not feeling particularly strong lately.

Bodyweight: 210.2 lbs

BACK EXTENSIONS

Set 1: 95 lbs x 10
Set 2: 95 lbs x 10
Set 3: 95 lbs x 10

BARBELL HIP THRUST

Set 1: 400 lbs x 10

SWINGS

Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 100 lbs x 10

DEADLIFT

Set 1: 135 lbs x 3
Set 2: 225 lbs x 1
Set 3: 295 lbs x 1
Set 4: 345 lbs x 1
Set 5: 400 lbs x 1

Charles_Staley · January 15, 2013, 5:50pm

Monday, January 7, 2013, 10:30 AM

Bodyweight: 210.4 lbs

New 6RM PR on the bench today.

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 5
Set 6: 205 lbs x 3
Set 7: 230 lbs x 6 (New PR)

CLOSE GRIP BENCH PRESS

Set 1: 135 lbs x 5
Set 2: 185 lbs x 5
Set 3: 225 lbs x 4
Set 4: 225 lbs x 4
Set 5: 250 lbs x 1 (New PR)

BICEP CURL (DUMBBELL)

Set 1: 70 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
Set 5: 70 lbs x 10

Charles_Staley · January 15, 2013, 5:49pm

Yes, being “shorter” (closer to the ground) slightly decreases the distance you need to move the bar

[quote]NikH wrote:
I noticed you deadlift barefoot, do you think there’s an advantage to that?[/quote]

NikH · January 29, 2013, 8:11pm

Great article! It’s gonna be funny to do no-hands-clean, others will probably think I am fooling around hahaha. The video brought great indepth advice to the text.

I would comment this on livespill but it says ‘viewer comments disabled’ and also I can’t pm people apparently.

Cheers, and thanks for sharing,
NikH

Charles_Staley · February 7, 2013, 12:32am

Wednesday, January 9, 2013, 10:30 AM

Bodyweight: 209.6 lbs

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 3
Set 5: 185 lbs x 1
Set 6: 225 lbs x 1
Set 7: 255 lbs x 5
Set 8: 285 lbs x 3
Set 9: 320 lbs x 3 (Video Below)

DEADLIFT

Set 1: 295 lbs x1
Set 2: 400 lbs x 10 (Video Below)

Charles_Staley · February 7, 2013, 12:34am

Friday, January 11, 2013, 10:30 AM

Bodyweight: 211.4 lbs

BENCH PRESS

Set 1: 45 lbs Ã? 5
Set 2: 45 lbs Ã? 5
Set 3: 95 lbs Ã? 5
Set 4: 135 lbs Ã? 3
Set 5: 185 lbs Ã? 1
Set 6: 205 lbs Ã? 1
Set 7: 225 lbs Ã? 1
Set 8: 245 lbs Ã? 1
Set 9: 245 lbs Ã? 1
Set 10: 245 lbs Ã? 1

SEATED ROW

Set 1: 175 lbs Ã? 10
Set 2: 175 lbs Ã? 10
Set 3: 175 lbs Ã? 10

BICEP CURL (DUMBBELL)

Set 1: 60 lbs Ã? 10
Set 2: 80 lbs Ã? 10

Charles_Staley · February 7, 2013, 12:36am

Saturday, January 12, 2013, 10:30 AM

Bodyweight: 210.6 lbs

POWER CLEAN

Set 1: 65 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 1
Set 5: 145 lbs x 1
Set 6: 195 lbs x 1
Set 7: 215 lbs x 1

DEADLIFT

Set 1: 400 lbs x 1

BARBELL HIP THRUST

Set 1: 600 lbs x 1

Charles_Staley · February 7, 2013, 12:38am

Monday, January 14, 2013, 10:30 AM

Bodyweight: 209.4 lbs

BENCH PRESS

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 5
Set 4: 135 lbs x 5
Set 5: 185 lbs x 2
Set 6: 205 lbs x 2
Set 7: 225 lbs x 2
Set 8: 245 lbs x 2
Set 9: 250 lbs x 2
Set 10: 255 lbs x 2

CHINS

Set 1: 209.4 lbs x 5
Set 2: 234.4 lbs x 5
Set 3: 234.4 lbs x 5
Set 4: 234.4 lbs x 5

BICEP CURL (DUMBBELL)

Set 1: 70 lbs x 10
Set 2: 100 lbs x 5
Set 3: 100 lbs x 5
Set 4: 80 lbs x 10

Charles_Staley · February 7, 2013, 12:43am

January 16, 2013, 10:30 AM

Bodyweight: 209.8 lbs

Crazy good session today - I’d had my mind set on a 385 squat for a week, and sure enough, it went up nice. It’s a big goal of mine to make friends with the squat, and today was a big step in that direction.

Thought I had gotten 450x5 in the deadlift, until I realized it was 400, not 450. After regrouping mentally, I hit a 450 triple, which is a big PR for me.

SQUAT

Set 1: 45 lbs x 5
Set 2: 45 lbs x 5
Set 3: 95 lbs x 3
Set 4: 95 lbs x 3
Set 5: 135 lbs x 3
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: 385 lbs x 1 (Video Below)

DEADLIFT

Set 1: 295 lbs x 1
Set 2: 345 lbs x 1
Set 3: 400 lbs x 5
Set 4: 450 lbs x 3 (Video Below)

Charles_Staley · February 7, 2013, 12:45am

Friday, January 18, 2013, 10:35 AM

Bodyweight: 208.8 lbs

Right shoulder hurts on benches - really hurt on the 225, so I moved on from there. I’m going to need to intervene and make some changes to get this resolved. First, low-bar squatting is part of the problem - I’m planning to switch to high-bar for a while, and also experiment with close-grip benches on a slight (5Âº) decline.

BENCH PRESS

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

SEATED ROW

Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 10

CLOSE GRIP BENCH PRESS

Set 1: 185 lbs x 5

TRICEP EXTENSION

Set 1: 50 lbs x 10
Set 2: 50 lbs x 10

SEATED ROW

Set 1: 175 lbs x 10
Set 2: 175 lbs x 10
Set 3: 175 lbs x 10

DEADLIFT

Set 1: 345 lbs x 1

BICEP CURL (DUMBBELL)

Set 1: 70 lbs x 10
Set 2: 80 lbs x 10
Set 3: 80 lbs x 10

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The Online Training Log of Charles Staley

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