The Online Training Log of Charles Staley

Training Logs
41

Wednesday, December 14, 2011

Bodyweight: 212.6

  1. Deadlift

135 (3x5)
185x5
223x5
273x3
323x1
363x1
400x6 (Video below)

42

test

43

Friday, December 15, 2011

Bodyweight: 215.2

  1. Power Clean: 65 (3x5) 95 (2x5, 135x5, 185x3, 205x1, 215 (5x1)

  2. Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x1, 270 (3x5)

  3. Bench Press: 45x5, 95x5, 135x5, 185x1, 210x5 (Video below)

Notes: Everything feels very sold today

44

Monday, December 19, 2011

  1. Power Clean: 65 (3x5) 95 (2x5), 135x5, 185x3, 210x1, 220 (5x1)

  2. Squat: 45 (2x5) 95x5, 135x5, 185x5, 225x1, 275x1, 300x5 (Video below)

  3. Bench Press: 45 (2x5), 95x5, 135x5, 165x1, 195 (3x5)

  4. Chin-up: BW (1x5)

45

It’s almost incomprehensible that someone could press 500 pounds. Serge has so much acceleration on the clean that it looks as if he could have powered this. Amazing

46

Friday, December 23, 2011

Bodyweight: 215.4

i UTTERLY AND TOTALLY BLEW OFF MY TRAINING TODAY. But I’m documenting my indolence rather than just skip it over.

Testing maxes next week, then back to the grind!

47

Monday, December 26, 2011: Testing Day 1/2

Bodyweight: 214.4

I achieved 3 modest PR’s today - 245 in the bench press, 235 in the power clean, and 375 in the squat

  1. Power Clean: 65 (3x5), 95 (2x5), 135x3, 185x1, 210x1, 220x1, 230x1, 235x1

  2. Squat: 45x5, 95x5, 135x5, 223x3, 273x1, 325x1, 375x1, 400x0 (Videos below)

  3. Bench Press: 45x5, 95x5, 135x3, 185x1, 205x1, 225x1, 245x1 (Video below)

48

Wednesday, December 28, 2011

Bodyweight: 216.2

Deadlift: Decided to try and hit a big single…worked up to 415x1, which went up harder than it should have, then missed 470 twice. Backed down to 405 which I took in socks and then capped it for the day. Not sure what was up today, I think my head wasn’t in the game with holiday distractions, etc. I

49

Friday, December 30, 2011

Bodyweight: 216.2

Tested maxes on cleans, squats and benches today. Nothing too impressive- 222 clean, 315 squat (I had more but wasn’t in the mood for it) and a 1230 bench.

Onward to 2012!

50

Monday, January 2, 2012

Bodyweight: 215.0

HAPPY NEW YEAR!

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

  2. Squat: 45x5, 95x5, 135x5, 185x3, 225x1, 265 (3x5)

  3. Bench Press: 45x5, 95x5, 135x5, 185x1, 205x1, 220x1, 175x5

  4. Chins: NW (3x5)

Notes: Solid unremarkable session, no longer using knee sleeves since they won’t be allowed in the meet.

51

Wednesday, January 4, 2012

Bodyweight: 216.8

Deadlift

135 (3x5), 185x5, 223x3, 273x1, 323x1, 367x1, 417x1, 437x1 (Video below

Notes: Wish 437 didn’t feel so heavy but it is nearly 90% of my all-time best, so I’ll take it for today I guess

52

Friday, January 6, 2012

Bodyweight: 215.6

Power Clean: 65 (3x5), 95 (2x5), 135x5, 185x3, 205x1, 215x1, 220x1, 225x1

Squat: 45x5, 95x5, 135x5, 185x3, 225x1, 275x1, 315x1, 345x1, 275x5

Bench Press: 45x5, 95x5, 135x5, 185 (3x5)

Chins: BW (3x6)

Notes: Unremarkable session, 345 squat felt heavier than what I would have preferred. I’m feeling more lumbar fatigue on squats since I dropped knee sleeves for some reason.

53

Didn’t realize you had a log here. Glad to have found it. Exciting that you’re doing your first PLing meet. That’s my thing.

Why such a wide stance/grip on the DL? And double overhand?

You should come log in the O35. Really good bunch of folks.

54

Actually that stance is uncharacteristically wide for me, I’ll have to take a look at that. I do use a hook grip which is very comfortable for me

[quote]kpsnap wrote:
Didn’t realize you had a log here. Glad to have found it. Exciting that you’re doing your first PLing meet. That’s my thing.

Why such a wide stance/grip on the DL? And double overhand?

You should come log in the O35. Really good bunch of folks.[/quote]

55

Monday, January 9, 2012

Bodyweight: 214

Power Clean: 65 (2x3), 95 (2x3), 135x5, 185x3, 205x1, 215 (4x1), 220x1, 220x1 (Video below)

Squat: 45x5, 95x5, 135x5, 185x3, 225x1, 270 (3x5)

Bench Press: 45x5, 95x5, 135x5, 185x1, 205x1, 225x1, 190x5

Notes: Solid session…

56

Thursday, January 12, 2012

Bodyweight: 215

Deadlift (Video below)

135 (3x3), 185x5, 223x3, 273x1, 323x1, 373x1, 413x1, 453x1

Bench Press

45x5, 95x5, 135x5, 200x1, 230x1, 250x1, 215x5

57

Tuesday, January 17, 2012

Bodyweight: 213.6

  1. Power Clean: 65 (3x5), 95x5, 132x3, 176x1, 196x1, 206x1, 216x1, 221z1, 226x0

  2. Bench Press 185 (2x1), 205x1, 225x1, 240x1, 250x1, 255x1

  3. Squat: 45x5, 95x5, 135x3, 185x3, 225x1, 275x1, 315x1, 265x1 (Video below)

Notes: Pretty solid session, 255 bench was a PR.

58

Wednesday, January 18, 2012

Bodyweight: 213.4

Deadlift: 132 (3x3), 182x3, 223x3, 273x1, 323x1, 373x1, 423x1, 465 (2x0)

Chins: BW (3x7)

Notes: The 423 pull went up really nice, but for some reason, 465 just felt immovable off the floor. Probably mindset more than a strength issue. Gotta figure out how to get in the zone for these big pulls

59

Friday, January 20, 2012

Bodyweight: 214.2

Squat: 45 (2x5, 95x5,135x5, 185x3,225x1, 275 (3x5)

Bench: 135 (2x5), 185x3, 225x4

Notes: Distracted by my trip to Seattle tonite, so in the interest of brevity, I kipped cleans today. My final sets on both lifts were PR’s for me, so good day all-around.

60

Friday, January 27, 2012

Bodyweight: 212

Overhead Squat: BW (3x5), 35 (3x5)

Snatch From Mid Thigh: 45 (2x5)

Power Snatch: 65 (2x3), 88x1, 108x1, 120x1, 132x1, 152x1

Squat: 45x5, 95x5, 135x5, 185x3, 223x1, 273x1, 323x1, 353x1

Bench Press:45x5, 95x5, 135x1, 225x1, 245x1

Notes: On snatch, left posterior shoulder pain on catch, seems to be a little better if I attempt to elevate scap…pain on the 152 was a 2-3 on a 1-10 scale.