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!)

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.