The Online Training Log of Charles Staley

Training Logs
1

I haven’t posted my training anywhere online for a while now, but after a lengthy (3-4 month) layoff I’m pursuing new goals (specifically, my first raw powerlifting meet) so thought some of you might like to see what I’m doing.

I’ve really only done weightlifting meets up to this point, however, a recent elbow condition has made jerking problematic, so I’ve decided to do a power meet (The 100% Raw Federation’s Regional Championships on April 1, 2012 in Prescott, AZ) as a change of pace

My goal is to total 1209 which would make me a Class I lifter in the open category for a 198 pound lifter. I’m 52 years old so this strikes me as a worthy goal for my first time out.

My deadlift is strong (I did 500 as a 220 athlete last year), squat is OK (I’m planning to hit low 400’s in March) and bench press is an unknown- I’ve never worked it much, and when I have, it wasn’t “legal” with a pause, but last workout I hit 230 so I’m hoping to hit 250-270 in March I think

Training Template

I’m training MWF, with a split that (currently) looks roughly like this:

Mondays:

  1. Power Clean (5x1)

  2. Squat 1x5

  3. Bench Press 3x5

  4. Chins or TRX Rows (Alternating each workout)

  5. Curls (Standing curls or hammer curls)

Wednesdays:

  1. Snatch/Deadlift (Alternate every Wednesday)

  2. Chins or TRX Rows (Alternating each workout)

  3. Dumbbell Tricep Extensions

Fridays:

  1. Power Clean (5x1)

  2. Squat 3x5

  3. Bench Press 1x5

  4. Chins or TRX Rows (Alternating each workout)

  5. Curls (Standing curls or hammer curls)

I’m using a Rippetoe-style linear progression until it doesn’t work any more, then I’ll rig up an alternative strategy…probably mutliple singles (Sadiv sets, etc) toward the end of January.

In addition to posting my workouts, I also plan to share insights, helpful resources, etc., along the way.

That’s it for the intro, please chime in if you have questions or comments…

2

Monday, October 31, 2011

Bodyweight 214.0

Power Clean: 65 (2x5) 100x5, 140x5, 190x3, 210 (6x1)

Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x5, 255x5

Bench Press: 45 (2xx5), 95x5, 135x5, 165 (3x5)

TRX Rows: BW (3x5)

Standing Dumbbell Curls: 40x10, 50x10, 60x10

3

Wednesday. November 2, 2011

Bodyweight: 211.6

Overhead Squat: 0x10, 35x10

Snatch Mod Thigh: 45 (2x5)

Snatch Above Knees: 65 (2x5)

Deadlift: 135 (2x5), 223x5, 283x5, 363x5 (Video below)

Chins: BW (5x7)

Hammer Curl: 40x10, 50x10, 60x10

4

Friday, November 4, 2011

Bodyweight: 211.4

Power Clean: 65 (2x5) 95 (2x5), 135x5, 185x3, 205x1, 215 (6x1), 223x1, 225.5x1 (Video below)

Squat: 45 (2x5) 95x5, 135x5, 205x5, 245 (3x5)

Bench Press: 45x5,135x5, 155x5, 180x5

Standing Dumbbell Curl 40x10, 60x10, 70x10

5

Monday, November 7, 2011

Bodyweight: 214.2

Power Clean: 65 (2x5) 95 (3x5), 135x5, 185x3, 205 (5x1)

Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x5, 270x5

Bench Press: 45 (2x5), 95x5, 135x3, 170x1, 190x1, 210x1, 220x1, 225x1, 230x1

6

Worth Watching. Dr. McGill will be presenting at Staley Performance Institute in January

7

Interesting Post from The Talent Code: Forget 10,000 Hours. Try Hans's 2-Minute Method. - Daniel Coyle

By now, most of you have heard of the Rule of 10,000 Hours, the finding that most world-class experts have spent a minimum of 10,000 hours intensively practicing their craft.

Likewise, many of you are probably familiar with the sensation known as the Rule of 10,000 Hours Wince. This occurs where you realize (whoa!) just how intimidatingly far you still have to go.

Counting hours is a bad idea. Not only because it’s difficult to accurately measure quality practice (the original studies have created a worthy debate, seen here), but also because it tends to lead us toward a royal bummer of a mindset. Developing talent is about enthusiasm and energy. Counting hours can turn us into drudges, marking our tally like a doomed prisoner marking the days on the cell wall. Besides, most of us aren’t trying to become world-class- we’re just trying to be better tomorrow than we are today. What to do?

One good idea was recently offered by one of my favorite people. His name is Hans Jensen, and he’s one of the world’s best music teachers (here’s his website). Hans looks exactly like you’d expect a mad scientist to look, if the mad scientist taught cello and liked to run marathons. His hair is always a little disheveled; his eyes are always wide open, and his mind is always churning with new ideas. Here’s his latest: I call it Hans’s 2-Minute Method.

It works like this:

Pick a specified target you want to perfect. It needs to be small and definable It’s a chunk, in the parlance. If it’s a tennis serve, target just the toss. If it’s a song, target just the toughest ten seconds. If it’s public speaking, target just the introduction.
Pick a time of day. (Morning works best.)
Be alone. This isn’t about a teacher or coach telling you what to do It’s about you doing it, by yourself.

Work as urgently and intensively as humanly possible on that target skill for two minutes.
Stop. Walk away. And tomorrow, do it again.
This technique originated with one of Jensen’s students who was strapped for time, but who wanted to learn a complicated etude. “We were shocked at how well it went.” Jensen said. “The key was total focus and being ruthless about noticing and fixing every tiny mistake from the start.”

Why does it work?

It forces you to prioritize and strategize - to look critically at your skill and pick the elements that matter most.
It eliminates the sloppiness that often marks shallow practice.
It creates a daily habit.
It increases intensity. It’s hard to practice with 100 percent intensity for an hour. But for two minutes? That’s achievable.

I also like the 2-Minute Practice because it nudges us toward counting things that matter. Learning is a construction process. It’s possible to get a lot done in a short amount of time, because in the end, it’s not really about time- it’s about making intense, high-quality reaches toward a target.

This also makes me wonder… what other techniques might work like this? How else are you improving the quality of each minute? I’d love to hear about your mad-scientist experiments.

8

I can’t even begin to describe how jacked up I am that you are keeping a log on here. Good luck with your training for the meet!

Funny about the “Two Minute Method.” I do something similar. On non-heavy training days, I will pick a powerlift and try to do 100 reps with a light weight (20-30%) and try to do every rep with perfect technique. I have kept track of the time it takes to complete numerous times and it is always right around 2 minutes. Might be something to that method!!

P.S. “Muscle Logic” was an awesome book.

9

Thanks Storm! I’m definitely a novice in this particular sport, but it should be an interesting adventure!

[quote]StormTheBeach wrote:
I can’t even begin to describe how jacked up I am that you are keeping a log on here. Good luck with your training for the meet!

Funny about the “Two Minute Method.” I do something similar. On non-heavy training days, I will pick a powerlift and try to do 100 reps with a light weight (20-30%) and try to do every rep with perfect technique. I have kept track of the time it takes to complete numerous times and it is always right around 2 minutes. Might be something to that method!!

P.S. “Muscle Logic” was an awesome book.[/quote]

10

Friday, November 11, 2011

Bodyweight: 214

  1. Power Clean: 65 (2x5) 95x5, 135x5, 185x3, 210 (5x1)

  2. Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x5, 250 (3x5) (Video below)

  3. Bench Press: 45x5, 95x5, 135x5,185x5

  4. Chins BW (5x5)

11

“We rarely rise to the level of our expectations, but rather, sink to the level of our training”

Tim Larkin
Creator, Target Focus Training www.TargetFocusTraining.com

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Monday, November 14, 2011

Bodyweight: 213.0

  1. Power Clean: 65 (2x5) 95 (2x5), 135x5, 185x3, 205x1, 215 (4x1), 215x3* (Video below)
  • This was supposed to be my 5th single but I knew I could triple it so took the opportunity

  1. Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x5, 275x5 (Video below)
    These were solid but felt harder than the video suggests.

  2. Bench Press: 45 (2x5), 95x5, 135x5, 170 (3x5)
    Very casual and easy

  3. Standing Dumbbell Curl 50x10, 60x10, 70x10

13

Wednesday, November 15, 2011

Bodyweight: 212.4

Deadlifts

135 (3x5)
223 (2x3)
273x3
323x1
367x10 (Video below)

Chins

BW (4x8)

14

hell yeah mr. Staley, you’re the man

15

Robb Wolf offers what I think is an honest critique of Crossfit. I’ve taught at perhaps 50 CF facilities and have met some great people in the process…Robb is not criticizing these folks but rather the system’s leadership and direction. Worth a listen.

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Friday, November 18, 2011

Bodyweight: 215.4

  1. Power Clean: 65 (3x5) 100 (2x5, 140x5, 190x3, 210x1, 220 (4x1), 220x3* (Video below)
  • Scheduled for 5 singles, but wanted to see what I could do on last set- this is a BIG PR for me.

  1. Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x5, 255 (3x5)

  2. Bench Press: 45x5,135x5, 160x5, 190x5
    Difficult- I feel confident I’ll make it to 200x5 but not sure how it’ll go after that

  3. Standing Dumbbell Curl: 60x10, 70x10, 80x8*

  • First time handling 40’s- did better than I expected
17

640×960 122 KB

My body comp as of November 16th weighing 212.4. Seeing some new upper body development plus more overall thickness.

18

New Snatch World Record (470Lbs) at 2011 World Championships

Amazing- I consider it a good day when I can deadlift this weight

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Monday, November 21, 2011

  1. Power Clean: 65 (2x5) 100 (2x5), 140x5, 190x3, 205x1, 225 (3x1)*
  • Tweaked my left bicep on 2nd and 3rd rep here so capped it at 3 singles

  1. Squat: 45 (2x5) 100x5, 140x5, 190x5, 230x5, 280x7 (Video below)

  2. Bench Press: 45 (2x5), 95x5, 135x5, 175 (3x5)

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Great log, some really interesting posts.

Thanks for sharing.