• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Plates
      • Best Weight Benches
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Home Gym Machines
      • Best Resistance Bands
      • Best Cable Machines
      • Best Trap Bars
      • The Best Pull-Up Bar
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Learn

Athlete Journal: Charles Staley, Entry 1 – New Cycle

Ever wonder how a world-class coach actually trains? Welcome to the athlete journal of Charles Staley. Now every Friday you can read what Charles has done in his workout sessions for the week.

Written by Charles Staley Last updated on June 22, 2012

EDITOR’S NOTE: Ever wonder how a world-class coach actually trains? Welcome to the athlete journal of Charles Staley. Charles Staley is a big believer in practicing what he preaches, so he trains and competes just like his clients. Now, every Friday you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.

Wednesday, June 13, 2012, 10:30 AM – 11:45 AM



Bodyweight: 212.8lbs

First day of new cycle today. No one starts a new cycle on Wednesday I guess, which suits me perfectly.

DEADLIFT

Set 1: 135 lbs x 3

Set 2: 135 lbs x 3

Set 3: 185 lbs x 3

Set 4: 225 lbs x 3

Set 5: 275 lbs x 3

Set 6: 302.5 lbs x 3

Set 7: 345 lbs x 3

Set 8: 390 lbs x 3

Notes: My head wasn’t in it today for some reason. Last set felt harder than I would have liked.

MILITARY PRESS

Set 1: 45 lbs x 10

Set 2: 65 lbs x 5

Set 3: 85 lbs x 5

Set 4: 105 lbs x 5

Set 5: 115 lbs x 5

Set 6: 115 lbs x 5

Set 7: 115 lbs x 5

Notes: Solid and moderately difficult.

CHINS

Set 1: 212.8 lbs x 5

Set 2: 212.8 lbs x 5

Set 3: 212.8 lbs x 5

Set 4: 212.8 lbs x 5

Set 5: 212.8 lbs x 5

Notes: Fairly easy

Friday, June 15, 2012, 10:30 AM – 11:45AM 



Bodyweight: 211.6lbs

POWER SNATCH

Set 1: 45 lbs x 3

Set 2: 45 lbs x 3

Set 3: 45 lbs x 3

Set 4: 65 lbs x 3

Set 5: 65 lbs x 3

Set 6: 100 lbs x 1

Set 7: 120 lbs x 1

Set 8: 140 lbs x 1

Set 9: 140 lbs x 1

Set 10: 140 lbs x 1

Set 11: 140 lbs x 1

Set 12: 140 lbs x 1

Notes: Last 5 singles performed in less than 2.5 minutes- quite easy

BENCH PRESS (DUMBBELL)

Set 1: 130 lbs x 8

Set 2: 177 lbs x 8

Set 3: 177 lbs x 9

Set 4: 177 lbs x 8

Notes: Moderately difficult- 10 reps would have been possible on the first set but I wanted to pace myself. Happy with this today.

TRX ROW

Set 1: 211.6 lbs x 5

Set 2: 211.6 lbs x 5

Set 3: 211.6 lbs x 5

Notes: Feet on floor, fairly easy 3 sets.

Monday, June 18, 2012, 11:00 AM – 1:00PM 



Bodyweight: 211.4lbs

Good overall session today, albeit 2 full hours. No orthopedic pain or discomfort, and strength is reasonably good.

POWER CLEAN & JERK

Set 1: 45 lbs x 3

Set 2: 45 lbs x 3

Set 3: 45 lbs x 3

Set 4: 65 lbs x 3

Set 5: 95 lbs x 2

Set 6: 115 lbs x 1

Set 7: 135 lbs x 1

Set 8: 155 lbs x 1

Set 9: 175 lbs x 1

Set 10: 195 lbs x 1

Set 11: 195 lbs x 1

Set 12: 195 lbs x 1

Notes: Completed last 3 work sets in under 2.5 minutes (goal was to do them in 5 minutes or less). I don’t think I’ve done a C&J in over a month so given that these felt pretty good. Timed sets as I’m currently using for the Olympic lifts are very under-rated – without the clock, your primary or perhaps even sole focus is how heavy/hard it feels. On the clock, however, “making the weight” is pre-assumed, and your attention shifts to HOW FAST you can do your work sets. So time limits shorten your workouts, heighten your focus, and make the task psychologically easier. I’ll add 2.5 pounds per C&J workout until the inevitable occurs.

SQUAT

Set 1: 95 lbs x 5

Set 2: 135 lbs x 5

Set 3: 185 lbs x 5

Set 4: 225 lbs x 1

Set 5: 240 lbs x 3

Set 6: 275 lbs x 3

Set 7: 310 lbs x 5

Notes: My current 5RM on the squat is 315, so not bad for first squat day on a new cycle. The squat is my weak link in many respects – part of the issue is long levers, but another problem is “short” testicularity (metaphorically of course ;-). This is my first squat workout on the new cycle.

BENCH PRESS

Set 1: 95 lbs x 3

Set 2: 135 lbs x 3

Set 3: 165 lbs x 3

Set 4: 190 lbs x 3

Set 5: 210 lbs x 5

Notes: Not as good as I anticipated but I’ll take it.

About Charles Staley

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Charles Staley's primary interest is providing inspiration and education for older guys looking to reclaim their physicality and vitality. At age 56, Charles is leaner than ever, injury-free, and in lifetime best-shape - a few of his recent bests include a 400-pound squat, a 510-pound deadlift, and a set of 17 chin ups.

Well known in the U.S. and across the world, Charles is recognized as a innovative coach and a thought leader in the field of human performance. His experience, reputation, and self-effacing persona have lead to appearances on NBC’s The TODAY Show and The CBS Early Show, along with numerous radio and podcast appearances. He has penned more than a thousand articles for major publications and online websites in the industry.

Often referred to as a visionary, an iconoclast and a rule-breaker, his methods are leading-edge and ahead of their time, capable of quickly producing serious results.

Charles is not only a thinker, but also a doer: currently, he competes at the national and world level in weightlifting and powerlifting on the master’s circuit and holds three World Championship titles in the sport of raw powerlifting. Find Charles online at Target Focus Fitness, or follow him on his popular Facebook page.

Charles has had a successful online coaching service in place for several years. This is a way people to train under his direct supervision even if they aren’t local to him. If you’re ready to invest in yourself, Charles would love to be on your team!

View All Articles

Recommended Articles

New Study Shows How the Body Builds Strength As We Age
Bench Press Tips (Athlete Journal 88)
athlete journal, terry hadlow, mature athletes, olympic weightlifting
Athlete Journal: Terry Hadlow, Entry 10 – 12/23/2013
Older Adults Need Well-Rounded Routines

Primary Sidebar

Latest Articles

Hafthor Björnsson Puts Powerlifting on Pause for Return to Strongman Competition

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Derek Lunsford Crushes Chest and Ab Training 6 Weeks Out From 2023 Mr. Olympia

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

Latest Reviews

The Best Pull-Up Bar of 2023, According to a Strength and Conditioning Coach

Best Pea Protein Powders for Weight Loss, Muscle Building, and More (2023)

Three weight vests on a red background

Best Weighted Vests for CrossFit, Running, Walking, and More (2023)

Three types of gym flooring on a red background

Best Home Gym Flooring Options for Over Carpet, Concrete, and More (2023)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About