The Online Training Log of Charles Staley

Saturday, January 28, 2012

Bodyweight: 212

Chins: 212 (3x5)

Monday, january 30th, 2012

Bodyweight: 212

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

Clean Pull: 223 (2x3)

Bench Press: 135 (2x3), 185x1, 205x1, 225 (3x1)

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

Wednesday, February 1, 2o12

Bodyweight: 213.6

Deadlift: 135 (3x3, 185x3, 223x3, 273x1, 323x1, 367x1, 417x1, 437x1, 367x3

Chins: 213.6 (5x1), 238.6x5

Sunday, February 5, 2012

Bodyweight: 213.4

Power Clean: 65 (3x3), 95 (2x3), 135 x3, 185x3, 205 (10x1) (1 minute rests)

Squat: 45x5, 95x5, 135x3, 185x3, 225x1, 275 (8x2) (2.5 minute rests)*

Bench Press: 45x5, 95x5, 135x5, 185x1, 205x5, 205 (2x4), 205 (3x3), 205x2, 205x1

  • This was VERY difficult and left me sore for 5 days

Friday, February 10, 2012

Bodyweight: 214

Get Ups: BWx2 reps each side

Side Plank with Rotation: 1x5 each side

Leg Curl with SIngle Leg Balance BWx6 reps

TRX Fallout: BWx5 eccentric-only

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

Bench Press: 45x5, 95x5, 135x3, 175x3, 205 (3x3)

Monday, February 13, 2012

Bodyweight: 213.6

Get Ups: BWx2 reps each side

Side Plank with Rotation: 1x5 each side

Leg Curl with SIngle Leg Balance BWx6 reps

TRX Fallout: BWx5 eccentric-only

Squat: 45 (2x5), 95x5, 135x5, 185x3, 235x2, 275x2, 295x2, 315x2

Bench Press: 45x5, 95x5, 135x3, 185x2, 205 (2x2)

Notes: 315 squat felt solid! These are starting to feel better…

Wednesday, February 15, 2012

Bodyweight: 216.6

Get Ups: BWx3 reps each side

Deadlift: 135 (3x3), 185x3, 223x3, 273x1, 323x1, 367x1, 417x1, 447x1 (Video below)

Chins: 216.6 (5x1), 241.3x5

Friday, February 17, 2012

Bodyweight: 213

Get Ups: BWx3 reps each side

Side Plank with Rotation: 1x5 each side

Leg Curl with SIngle Leg Balance BWx6 reps

TRX Fallout: BWx5 eccentric-only

Squat: 45 (2x5), 95x5, 135x5, 185x3, 225x3, 260x3, 280x3, 295x1

Bench Press: 45x5, 95x5, 135x5, 175x3, 205x1

Saturday, February 18, 2012

Bodyweight: 212.8

Chins: 212.8 (5x1), 256.8x5

Monday, February 20, 2012

Bodyweight: 213.6

Side Plank with Rotation: 1x5 each side

Leg Curl with SIngle Leg Balance BWx6 reps

TRX Fallout: BWx5 eccentric-only

Squat: 45 (2x5), 95x5, 135x3, 185x3, 225x31 275x1, 315x1, 315x1, 345x1, 380x1 (Video below)

Bench Press: 45x5, 95x5, 135x3, 185x1, 210x1, 230x1, 245x1

Notes: Made some changes to squats today, narrower grip and looking more upward than usualâ?? definitely felt stronger.

Wednesday, February 22, 2012

Bodyweight: 212.4

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

Chins: 212.4 (5x1), 256.4x6

Friday, February 24, 2012

Bodyweight: 212.8

Power Snatch: 45 (2x3), 65 (2x3), 95 (2x3), 115x1, 125x1, 135x1, 145x1, 155x1, 165x1 (Video below)

Squat: 45 (2x5), 95x5, 135x5, 185x3, 225x3, 275x3, 315x1

Bench Press: 45x5, 95x5, 135x5, 175x3, 205x1, 215x1

Notes: Worked more on Hatfield’s advice of trying to initiate more from the hips and it felt stronger

When do you have your powerlifting meets this year?
Hook grip in deadlift is nice, but have you tried narrow stance and narrow grip properly?

High quality log, keep up the good work and keep the videos coming :slight_smile:

Thanks, yeah I do have a tendency to stand too wide. First meet April 1st, plan to do a total of 3 meets this year to see where I can do with it

[quote]VikingStrong wrote:
When do you have your powerlifting meets this year?
Hook grip in deadlift is nice, but have you tried narrow stance and narrow grip properly?

High quality log, keep up the good work and keep the videos coming :slight_smile: [/quote]

Saturday, February 25, 2012

Bodyweight: 212.4

Chins: 212.4 (5x1), 237.4 (3x5)

Monday February 29, 2012

Bodyweight: 213.4

Squat: 45 (3x5), 95x5, 135x5, 185x3, 225x3, 275x2, 305x2, 330x3

Bench: 45 (3x5), 95x5, 135x5, 185x2, 205x2, 225x2

Notes: Strong day, especially for the squat. Looking forward to testing maxes again next week.

Wednesday, February 29, 2012

Deadlift: 135 (3x5), 185x3, 223x1, 273x1, 323x1, 393x1, 425x1, 463x1 (Video below)

Chins: 213 (6x1) 266x5

(Apologies for the sideways video- tried to delete but no idea how to do it)

Friday, March 2, 2012

BodyweightL 212.2

Power Snatch: 45 (2x3), 65 (2x3), 95 (2x3), 115x1, 125x1, 132x1, 142x1, 152x1, 162x1, 172x0, 176x1 (Video Below)

Squat: 45 (2x5), 95x5, 135x5, 185x3, 225x1, 275x1, 315x1

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

Monday, March 5, 2012

Bodyweight: 212.6

Squat: 45 (3x5), 95x5, 135x5, 185x3, 225x1, 275x1, 305x1, 340x1, 370x1, 400x1 (PR!)

Bench: 45x5, 95x5, 135x3, 190x1, 220x1, 240x1, 260x0

Wednesday, March 7, 2012

Bodyweight: 212.8

Power Clean & Jerk: 45 (2x3), 65 (2x3), 88 (2x2), 105x1, 115x1, 125x1, 135x1, 145x1, 155x1, 165x1, 176x1, 186x1 (Video Below)

Power Clean: 195x1, 205x1, 215x1, 223x1, 228x0

Notes: I haven’t done a jerk since injuring my elbow in August, so wanted to see if the movement is even doable for me at all. Pleased to hit a solid 85kgs today- 80% of my all-time best result done almost 3 years ago when I weighed 10kg’s more than I do now. 90 would certainly been there today but didn’t feel like pushing it. Lot’s I don’t like about how this looks but fairly strong and pain free, which counts for a lot right now