Don't Make Me Come Over There: Charles Staley's Training Log

[Charles Staley]

Just as a general bit of background info: I'm 50 years old, 224Lbs, competitive master's weightlifter with a best competitive total of 176kgs, and a best gym total of 185kgs. I'm 3 weeks out from Master's Nationals where I hope to match my current 185kg gym total.

Monday, March 22, 2010

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Mid Thigh

20kg (2x3)

Snatch

30kg (2x3)
40kg (2x3)
50kg (2x2)
60kg (2x1)
65kg x1
70kg x1
74kg x1
77kg x1 (Felt like an opener)

C&J

20kg x Stuff
40kg (2x2)
50kg x2
60kg x1
70kg x1
80kg x1
90kg x1
95kg x1 (Fairly solid)

Back Squat

20kg x5
60kg x5
100kg x2
120kg x1
130kg x1
140kg x1
150kg x1 (no spot, good sign)

[kaisermetal]

Wow, a log from Staley itself, i'll be sure to keep an eye over it. Very valuable information should come it from here.

[Charles Staley]

Are you calling me an "it"?!?

Kidding aside, if I can provide any value, it's that I struggle like everyone else, but I've also had a lot of years of problem-solving experience. So maybe it'll be helpful for some of you




Wow, a log from Staley itself, i'll be sure to keep an eye over it. Very valuable information should come it from here.

[Charles Staley]

Foam Roll: T Spine, IT Bands: 10 Mins

Snatch

20kg x Stuff
30kg (3x3)
40kg (2x2)
50kg (2x2)
60kg (2x1)
65kg x1
70kg x1
75kg (2xB)
75kg xF
75kg x1
78kg xB
78kg xF
78kg x1

Need more precision/consistency. The successful 78 was easy, but I cant have so many misses leading up to it.

Clean & Jerk

40kg (2x2)
50kg x2
70kg x1
80kg x1
90kg x1 (Shoulders hurting, stopped jerks here)

Clean
95kg x1
100kg x1
105kg x1
110kg x1
112kg x1 (PR!) (http://www.youtube.com/watch?v=cYteEtpkrjE)

Back Squat

60kg x3
100kg x1
130kg x1
150kg x1

(Running out of time- I got to the 150 in 7 minutes!)

[Sami]

The clean looked tough! Great job on the PR. Where is your Jerk in relation to that?

[Charles Staley]

Actually the clean was caught a bit forward, which is why you see me shifting back onto my heels before standing up. But not terribly hard. Unfortunately by best jerk to date is 102kgs, although I've taken a few cracks at 104 recently.



The clean looked tough! Great job on the PR. Where is your Jerk in relation to that?

[Sami]

Actually the clean was caught a bit forward, which is why you see me shifting back onto my heels before standing up. But not terribly hard. Unfortunately by best jerk to date is 102kgs, although I've taken a few cracks at 104 recently.

Do you find that people tend to predominantly have one higher portion of the lift than the other? Meaning, do most people clean more than they jerk? Or vice versa? Or completely random and individual to the lifter?

[Charles Staley]

Yes. There are lifters who never miss a jerk (meaning that their jerk is stronger than their clean) and those who never miss a clean. I fall into the latter category obviously.


Do you find that people tend to predominantly have one higher portion of the lift than the other? Meaning, do most people clean more than they jerk? Or vice versa? Or completely random and individual to the lifter?

[Sami]

Thanks Charles. I'll stop bothering you in your log now. ;)

[Eanderson]

Hey, Charles. Admittedly, I know nothing about training for oly lifting, but I was curious about the complete absence of any sets over 3 (I see a couple OHS of 5, but that's it).

In fact, the working sets on your Back Squat seem to be all heavy singles.

Just curious why that is.

[Charles Staley]

Good question- on snatches, I typically start off with triples, then doubles, and finally singles as I approach working weight. With C&J, you're doing 2 movements with more weight the the snatch, so for me it's typically doubles and then onto singles. For this workout, I had 7 minutes to get my squatting in, hence the low reps. I'm 2.5 weeks aways from Nationals also, so specificity dictates singles at this point in the cycle


Hey, Charles. Admittedly, I know nothing about training for oly lifting, but I was curious about the complete absence of any sets over 3 (I see a couple OHS of 5, but that's it).

In fact, the working sets on your Back Squat seem to be all heavy singles.

Just curious why that is.

[Charles Staley]

Just a quickie upper-body session at the 100% Raw meet in Prescott AZ. Terrible equipment in the warm-up room!

Bench Press

45Lbd (3x5)
95Lbs x5
115Lbs x3
135Lbs x1
170 (3x5)

Paused Chins

BW x6
BW x5
BW x5

[Charles Staley]

Moist Heat Right Shoulder

Snatch

20kg (3x3)
30kg (2x3)
40kg (2x3)
50kg (2x2)
60kg x1
70kg xB
70kg x1
73kg xB
73kg x1

Everything felt light, I think I'm just overpowering some of these, in fact the final 73 was powered.

Clean & Jerk

40kg (2x2)
50kg (2x2)
65kg x1
75kg x1
85kg x1
90kg x1
94kg x1

Back Squat

20kg x5
60kg x5
90kg x3
120kg (3x2)

Foam Roll T Spine, Ice Left Knee

[Charles Staley]

Strong session, trained at home today. 10 days out from Nationals

Overhead Squat

15kg (3x5)
20kg (2x5)

Snatch Mid Thigh

20kg (2x3)
30kg (2x3)

Snatch

40kg (2x3)
50kg (2x2)
60kg x1
65kg x1
70kg x1
74kg xB
74kg x1 (My anticipated opener at Nationals)
78kg x1 (My anticipated 2nd attempt at Nationals)

Power C&J

40kg (2x2)
50kg (2x2)
60kg (2x1)
70kg x1
80kg x1
90kg x1
95kg x1 (My anticipated opener at Nationals)

Back Squat

20kg x5
70kg x4
90kg x2
125kg x1
145kg x1
155kg x1
165kg x1 (PR!- No Spotter! I would have taken 170, however being only 10 days out from an important meet, I decided to cap it at 165. I'm feeling very confident about hitting 180kgs sometime this year)

[PVC]

Back Squat

20kg x5
70kg x4
90kg x2
125kg x1
145kg x1
155kg x1
165kg x1 (PR!- No Spotter! I would have taken 170, however being only 10 days out from an important meet, I decided to cap it at 165. I'm feeling very confident about hitting 180kgs sometime this year)

Nice one Charles.

[Charles Staley]

Thank you sir


Nice one Charles.

[Charles Staley]

Deads

40kg (3x5)
70kg x5
120kg x3
140kg x1
155kg x5

Paused Chins

BW x 9
BW x7
BW x6

That's it!

[Charles Staley]

Came in expecting a pain-free session today, but was not to be- significant right wrist pain on snatches, and moderate left wrist pain on jerks. I was projected to hit 70 on the snatch, but not in the cards today with the wrist. I think with 5 days of rest and a 2-3 day Ibuprofin load, I should be fine.

Snatch

20kg (3x3)
30kg (3x3)
40kg (3x2)
50kg (2x1)

C&J

40kg (3x3)
50kg x2
60kg x1
70kg x1
80kg x1
85kg x1

Back Squat

20kg x5
60kg x5
100kg x3
140kg x3

[Charles Staley]

My friend Joe Senate (a great former senior and now returning master lifter from NY) and I arrived in Queens NY on Saturday, one day prior to our competition date. We both did a very light warm-up workout which was mostly for my benefit, as I'd just flown in from Arizona on Thursday night. The idea of this very light session is to just get the kinks out so to speak, and also to get acclimated to the venue, equipment, ambiance, etc

Rip was nice enough to handle me at the meet, and John Sheaffer and Dr. Lon Kilgore were in attendance as well.

I'd been loading up on vitamen I for a few days, and everything felt pain-free, both on Saturday and also while competing on Sunday

The only snag was a complete lack of sleep Saturday night- not sure why it happened, but I literally got zero sleep.

That said, here's how it went for me

Snatch

First Attempt: 73kg: Missed behind, felt very easy, just overpowered the shit out of it, We decided (OK Rip decided) to take the risk and just to to 78 which was my planned 2nd attempt)

Second Attempt: 78kg: New competition PR (My previous best was 76). And easy

Third Attempt: 81kg: New competition PR! My best snatch ever was an 83 in the gym about 6 weeks ago, and it would have been there today also, but you only have three attempts...

Clean & Jerk

I decided to power my cleans instead of squat them and it probably turned out to be a good decision

First Attempt: 96kg: New Competition total PR!

Second Attempt: 101kg: New Competition PR and total PR. Very easy attempt.

Third Attempt: 105kg: New Competition PR and total PR. I had never laid my hands on 105 before in terms of a C&J- my best clean prior to this meet was 112 but best jerk in competition was 100.

I'll try to get some vids up- we have some but they're very fuzzy for some reason.

[Charles Staley]

Quick upper body session:

Bench Press

45Lbs (3x5)
65Lbs x5
95Lbs x5
115Lbs x3
135Lbs x2
155Lbs x1
175Lbs (3x5)

Paused Chins

BWx7
BWx6
BWx5

[jkoch]

Congrats on the big competition PRs!

[kittenSmash]

Damn Charles, great job at Nationals, and congrats on the PRs.

[Charles Staley]

Thanks guys- as a bonus, I'm not even hurting today.


Damn Charles, great job at Nationals, and congrats on the PRs.

[Charles Staley]

Guys it's super fuzzy for some reason, sorry. But it'll be enough to give you a sense: http://www.youtube.com/watch?v=zYyU_aaR9fg

Snatch attempts: 73/78/81
C&J Attempts: 96/101/105

[PVC]

Nice work at the meet Charles. Now I know what it would be like to watch you lift if I had cataracts :D.

Why isn't this video on the front page of your website?

[Sami]

Good thing it was in HD. ;)

Congrats.

[Charles Staley]

We were thinking it's a bit too out of focus ;-)

[QUOTE=PVC;120593

Why isn't this video on the front page of your website?[/QUOTE]

[Charles Staley]

Deadlift

40kg (3x3)
70kg x3
100kg x3
120kg x2
150kg x1
160kg x5
(http://www.youtube.com/watch?v=RGLQTl4UsJE&feature=player_embedded)

Paused Chins

BW x8
BW x7
BW x6

[Charles Staley]

First session back after Nationals- everything feels (predicitably) painful and weak, except for squats.

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Mid Thigh

20kg (2x3)

Snatch Above Knees

30kg (2x3)

Snatch Below Knees

40kg (2x2)

Snatch

40kg (2x2)
50kg (5x1)

Clean & Jerk

40kg (2x2)
50kg x2
60kg x1
70kg (3x1)

Back Squat

20kg x5
50kg x5
70kg x5
100kg (3x3)

Foam Roll Squats & T Spine

[Charles Staley]

Second session back after Nationals- feel strong but right wrist and shoulder are painful when catching the snatch- almost feels like the shoulder pain is resulting from altered catch from wrist pain.

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Mid Thigh

20kg (2x3)

Snatch Above Knees

30kg (2x3)

Snatch Below Knees

40kg x3

Snatch

40kg x3
50kg (2x1)
55kg x1
60kg x1

Clean & Jerk

40kg (3x2)
50kg x2
60kg x1
70kg x1
80kg x1

Back Squat

20kg x5
70kg x5
100kg x3
120kg x2
140kg x5 (PR)

[Charles Staley]

Haven't really done presses for a while (they tend to annoy my shoulder(s), but gonna give it another shot starting right here. Then plan is to press every Wednesday alternating between 1x5 and 3x5 every week.

Press

45Lbs (5x5) (Just looking for a through warm-up and rehearsal here)
65Lbs x5
85Lbs x5
105Lbs x5

No pain, but I did have the "expectation of pain," particularly left shoulder, and 105 was hard enough for today. Next week, 3x5, probably with 95Lbs

[Charles Staley]

Right wrist/hand issue not in play today, although I did have right shoulder pain on snatches. Long hard session today

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Mid Thigh

20kg (3x3)

Snatch Above Knees

30kg (2x3)

Snatch

40kg (3x2)
50kg (2x2)
60kg x1
65kg x1
70kg xB
75kg x1
80kg xB
85kg xB
85kg x0
85kg x0

Emotions got the better of me here- the first 85 miss was SOOOOO close...

Clean & Jerks

40kg (2x2)
50kg x2
60kg x1
70kg x1

Timed Clean & Jerks

80kg (10x1) 90-Second Rests

These weren't as terrible as I anticipated. All solid

Back Squat

20kg x5
70kg x3
120kg x1
150kg x1
170kg x1 (PR!)

Prowler

Sled x100Ft
+20kgs x 100Ft
+50kgs (3x100Ft)

[Toadthewetsprocket]

Hi Charles,

Can I ask why are you doing presses? Do you have any goal in particular regarding them. I ask because it's rare that folks focused on Oly lifting, like I think you are, practice them at all.

Thanks

[Charles Staley]

It's a weakness for me- just need more overhead strength/stability


Hi Charles,

Can I ask why are you doing presses? Do you have any goal in particular regarding them. I ask because it's rare that folks focused on Oly lifting, like I think you are, practice them at all.

Thanks

[Charles Staley]

Wrists fine, right shoulder pain on snatches

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Above Knees

20kg (3x3)
30kg (2x3)

Snatch

40kg (2x2)
50kg (3x1)
60kg x1
65kg x1
70kg (10x1)60-Second Rests * Missed #9 behind

Clean & Jerk

20kg (2x3)
40kg (2x2)
50kg x2
60kg x1
70kg x1
80kg x1
90kgx1
95kg x1
100kg xC
100kg x1

Back Squat

20kg x5
70kg x3
120kg x1
145kg x5 (PR)

[strongdaniel]

Awesome job at the meet Charles. Congrats.

By any chance, was the meet held at Legionnaire's Hall?

[Charles Staley]

Thanks Dan, it was at Lost Batallion Hall (same thing?)


Awesome job at the meet Charles. Congrats.

By any chance, was the meet held at Legionnaire's Hall?

[Charles Staley]

Worked up to 3x5 in the press and that's it. FYI being very conservative with these as they have historically caused shoulder issues. So far so good though

Press

45Lbs (3x5)
65Lbs x5
85Lbs (3x5)

No pain, felt strong

[Charles Staley]

Power snatches due to right shoulder pain on full snatches.

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Mid Thigh

20kg (3x3)

Snatch Above Knees

30kg (2x3)

Snatch

40kg (3x2)
50kg (2x2)
60kg x1
65kg x1

Power Snatch

70kg x1
74kg x1
77kg x1 (PR!)

Clean & Jerks

20kg (2x3)
40kg (2x2)
50kg x1
60kg x1

Timed Clean & Jerks

82kg (10x1) 90-Second Rests

Back Squat

20kg x5
70kg x3
100kg x1
125lg (3x5)

[Charles Staley]

Hams and adductors completely shattered from Thursdays squats. Meaning, when I went to sit on the toilet last night, I could hear hamstring fibers breaking apart.

Anyway, after Rip assuring me that I'm just being a pussy, and after an extensive warm-up that I won't humiliate myself with by posting here, I got my scheduled pulls. Good on me.

Deadlift

40kg (2x5)
70kg (2x3)
120kg x3
150kg x1
165kg x5

Aside from the searing pain, these were really not that hard. I'll git 170x5 no prob in 2 weeks

[Charles Staley]

Feeling strong and recovered, but nagging pain in right shoulder is hampering snatches.

Overhead Squat

10kg (3x5)
20kg (3x5)

Snatch Above Knees

20kg (3x3)
30kg (2x3)

Snatch

40kg (2x2)
50kg (3x1)
60kg x1
65kg x1
71kg (10x1)60-Second Rests * Power Snatches due to right shoulder pain

Clean & Jerk

20kg (2x3)
40kg (2x2)
50kg x2
60kg x1
70kg x1
80kg x1
90kgx1
95kg (2xC)

Back Squat

20kg x5
70kg x3
120kg x1
135kg x1
150kg x5 (PR) This one was hard.

[NewWorldMan]

Feeling strong and recovered
...
Back Squat


150kg x5 (PR) This one was hard.

Congratulations on the 5 rep Squat PR Charles!

That's really nice work after a solid snatch/c&j workout!

[Charles Staley]

Power C&J

20kg (2x3)
30kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x2
80kg x1

Deadlifts

100kg x3
120kg x3
150kg x1
170kg x5 (PR)

Chins

BW x8
BW x7

[Charles Staley]

Just trying to get something light in and hope my back hangs in there

OHS

10kg (3x5)
20kg (3x5)

Snatch

20kg (2x3)
30kg (2x3)
40kg (5x1)

C&J

20kg (2x3)
30kg x2
40kg x2
50kg x2
60kg x1

A bit of shoulder pain on the 60kg x1

LBBS

20kg x5
40kg x5
50kg x5
60kg x5
70kg x5

These leave me with a residual "ache" in my left posterior shoulder as I exit each set. Not sure if time will solve this or not.

I'm also left with he thought that I probably need to have some type of ongoing shoulder rehab routine that becomes a fixture in my training program.

[Charles Staley]

Moderate posterior pain in right shoulder on heavier snatches

OHS

10kg (3x5)
20kg (3x5)

Snatch

20kg (2x3)
30kg (2x3)
40kg (2x2)
50kg (5x1)

C&J

20kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x1
80kg x1

LBBS

20kg (2x5)
40kg x5
60kg x5
80kg x5
100kg x5
120kg x5 (Easy)

I kept my thumbs around the bar this time and it felt better. Josh said it looked like the bar was sitting lower on the right side for some reason

[Charles Staley]

Push Press

20kg (3x5)
30kg (2x5)
40kg x5
50kg x5
55kg x5

Press

20kg x5
30kg x3
40kg x1
45kg x1
50kg x1
55kg x1

(No pain on any of these)

Misc Shoulder Rehab

Timed Prowler Runs

20kg (5x100ft) 2 Mins rest

[Charles Staley]

Except for some right shoulder pain (which was anterior rather than posterior today) everything felt healthy and comfortable today. Low bar squats starting to feel more comfortable also.

OHS

10kg (3x5)
20kg (3x5)

SN

20kg (2x3)
30kg (2x3)
40kg (2x3)
50kg x2
55kg (5x1)
(Slight ANTERIOR right shoulder pain)

C&J

20kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x1
80kg x1
85kg x1
(Slight/Moderate ANTERIOR right shoulder pain)

LBS

20kg (2x5)
50kg x5
70kg x5
100kg x5
120kg (3x5)

[Charles Staley]

Power C&J

20kg (2x3)
30kg (3x2)
40kg (2x2)
50kg x2
60kg x1

Deadlift

70kg (3x3)
120kg x3
150kg x1
175kg x5 (PR!) (http://www.youtube.com/watch?v=nz9euADpreE)

[famendoza]

You had 3 more reps on that 175kg deadlift. Why not max it out?

[Charles Staley]

Well Rip has had an interesting (and important) influence on me in this way:

I've never seen him write about this really, but in our discussions, it became evident to me that a slow, small, steady, incremental progression is the more mature, athletic approach. True, it doesn't provide much "immediate gratification" in the way of big and/or unplanned PR's, but on the other hand, you keep making progress every session. In other words, it's not what you do today, but what you end up with that matters.

So in two weeks I'll take 396x5 which will be another PR for 5, then 407 two weeks after that, etc.

But in a few months I'll be testing my max- looking to pull 500 by year's end



You had 3 more reps on that 175kg deadlift. Why not max it out?

[famendoza]

Thanks for the reply Charles. If you have Rip's guidance and your own experience, your training is in the right direction. As soon as I had typed that question out, I realized I was superimposing my current training (5/3/1 which encourages repping out as much as possible for each top set of that week) onto yours. If you can make 407 (185kg) look as easy as the 175kg looked, then it's definitely in the right direction.

You're looking to get the 500lbs before this year eh?

[Charles Staley]

Yep- two different approaches, both valid in the appropriate context.

I've never particularly pushed my deadlifts a whole lot until recently, so every time I pull I'm hitting a new PR for 5 reps.

If I were to push for a max right now I'd probably be good for 465-470, so getting close!


Thanks for the reply Charles. If you have Rip's guidance and your own experience, your training is in the right direction. As soon as I had typed that question out, I realized I was superimposing my current training (5/3/1 which encourages repping out as much as possible for each top set of that week) onto yours. If you can make 407 (185kg) look as easy as the 175kg looked, then it's definitely in the right direction.

You're looking to get the 500lbs before this year eh?

[Smack]

Those were fucking easy!

Good deadlifting Charles. Have you ever deadlifted barefoot? I usually do that, but I'm considering doing it in my lifting shoes in case it has better carryover to my squat and clean, which I do in my Olympic shoes. Is that idea valid?

[Charles Staley]

Thanks!

Exactly- I'm looking for transfer to the clean, hence the shoes. Honestly though, I'm so used to lifting shoes/hook grip, it's probably the easiest way to go for me anyway


Those were fucking easy!

Good deadlifting Charles. Have you ever deadlifted barefoot? I usually do that, but I'm considering doing it in my lifting shoes in case it has better carryover to my squat and clean, which I do in my Olympic shoes. Is that idea valid?

[Charles Staley]

Snatch

20kg (4x3)
30kg (2x3)
40kg (2x2)
50kg (2x1)
55kg x1
60kg x1
65kg x1
70kg x1 (right shoulder pain)

C&J

20kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x1
80kg x1
90kg x1

Low Bar Back Squat

20kg (2x5)
70kg x5
100kg x3
120kg x1
140kg x5

[Charles Staley]

That was heavy!

http://www.youtube.com/user/Phill6669#p/a/u/0/YQhI770bSfM

[anchor]

Great pull, Charles! Congrats!

[hbriem]

Wonderful lifts Charles, especially the last one and congratulations on the records!

What fed,age and weight class did you set the records in?

[Sami]

Damn!

[Charles Staley]

Thanks,it was 100% Raw Fed, Men's 50-54 age / 220Lb weight class


Wonderful lifts Charles, especially the last one and congratulations on the records!

What fed,age and weight class did you set the records in?

[hbriem]

Thanks,it was 100% Raw Fed, Men's 50-54 age / 220Lb weight class

Hmm. I'll qualify for that class in a couple of years. I'll have to keep an eye on that record when the time comes and see what I can do then.

The 45-49 records look like they're a little out of my reach at the moment.

[Charles Staley]

First workout since power meet on Saturday. The past few week's training has been infrequent and low volume. Time to get in gear, because today everything felt heavy and uncomfortable.

Snatch

30kg (3x3)
40kg (2x3)
50kg (2x2)
60kg x1

Snatch Above Knee*

30kg (3x3)

* Just to finish with a memory of something that feels light and easy

Clean & Jerk

30kg (3x2)
40kg (2x2)
50kg x2
60kg x1
70kg x1

Low Bar Squat

45Lbs (2x5)
135Lbs x5
185Lbs (3x5)

[Charles Staley]

Working on a theoretical model of getting done in 120 minutes or less from start to finish (40 minutes each on snatch, C&J, and squat). Today's session completed in about 195 minutes, start to finish.

Less pain on snatches today

Technique still a bit inconsistent on Rippetoe-style squats, but they feel good overall

Power Snatch/Overhead Squat

15kg (3x5)

Snatch Mid-Thigh

20kg (2x3)

Snatch Above Knees

30kg (2x3)

Snatch

40kg (2x3)
50kg (2x2)
60kg x1
65kg x B
65kg (2x1)

Clean & Jerk

20kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x1
80kg x1

Low Bar Squat

20kg (2x5)
70kg (2x5)
100kg (3x5)

[Charles Staley]

Prowler:

Empty Sled: 2x100 Ft
Sled +20kg: 6x100 Ft (PR: 6.49 secs!)

[Charles Staley]

Right shoulder hurting pretty significantly on snatches even though I hit 70

Overhead Squat

15kg (3x5)
20kg (3x5)

Snatch Mid-Thigh

20kg (2x3)

Snatch Above Knees

30kg (2x3)

Snatch

40kg (2x3)
50kg (2x2)
60kg x1
65kg x 1
60kg x1

Clean & Jerk

20kg (2x3)
40kg (2x2)
50kg x2
60kg x2
70kg x1
80kg (2x1)

Low Bar Squat

20kg (3x5)
70kg x5
100kg x5
120kg x5

[Charles Staley]

Trained with John & crew at Crossfit Arizona (Casa Grande). Fairly solid C&J session and good a good 5-rep pull.

Power Clean & Jerk:

95Lb (4x2)
115Lb (2x2)
135Lb (2x1)
155Lb x1
185Lb x1

Deadlifts

225Lb x3
275Lb x2
315Lb x1
365Lb x1
395Lb x5

Chins

Bw (5x3)

[Smack]

That's some nice deadlifts.

[Charles Staley]

Thank you sir! They're starting to get kinda heavy- scheduled for 407x5 in 2 weeks...


That's some nice deadlifts.

[Smack]

Thank you sir! They're starting to get kinda heavy- scheduled for 407x5 in 2 weeks...

Well, 395lbs x 5 is heavy. 400lbs is still 400lbs!

[Charles Staley]

Switching a few things up today:

1) Power clean, not full clean. My full clean will never be easier than power, and also it allows for a wider grip, which helps in the jerk

2) Placed C&J before snatches, since jerk is my weakest lift. Also might warm up the shoulders better for snatches.

Power Clean & Jerk

20kg (2x3)
30kg(2x2)
40kg (2x2)
50kg (2x2)
60kg x1
70kg x1
80kg x1
85kg (3x1)

Snatch Mid-Thigh

20kg (2x3)

Snatch Above Knees

30kg (2x3)

Snatch Below Knees

40kg (2x2)

Snatch

40kg (2x2)
50kg (2x1)
55kg x1

Power Snatch

55kg (2x1)
60kg x1

Tried a few powers to see if they hurt less but they didn't. I need to just do old school impingement rehab 3 days a week I think. Maybe Tues/Fri/Sat.

Low Bar Squat

20kg (2x5)
70kg x5
90kg x5
110kg (3x5)

Squats felt super today, finally getting comfortable with low bar position.

[Charles Staley]

Busy gym today so had to settle for an abbreviated workout. Hit a 90 C&J though which is the heaviest I've done in a while, and it was solid

Power Clean & Jerk

30kg (5x2)
40kg (3x2)
50kg (2x2)
60kg x2
70kg (2x1)
75kg x1
80kg (3x1)
85kg x1
90kg x1

Back Squat Low Bar

135Lbs (2x5)
225Lbs x5