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Fitness

Athlete Journal: Charles Staley, Entry 10 – Big Squats This Week

Big squats this week. And heavy hip thrusts, too. Check out my strength training for the week, complete with videos.

Written by Charles Staley Last updated on August 24, 2012

EDITOR’S NOTE: Ever wonder how a world-class coach actually trains? Wonder what it’s like to train as a “mature athlete?” Welcome to the athlete journal of Charles Staley. A big believer in practicing what he preaches, Charles trains and competes just like his clients. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.

Big squats this week…

Saturday, August 18, 2012, 11:30 AM

Bodyweight: 211 lbs

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: 95 lbs x 3

Set 7: 120 lbs x 1

Set 8: 145 lbs x 1

Set 9: 160 lbs x 1

Set 9: 170 lbs x 0

Notes: Dunno what’s up here but I think it’s more psychological/emotional than physical.

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs x 8

Set 2: 160 lbs x 8

Set 3: 177 lbs x 8

Set 4: 190 lbs x 8

BARBELL HIP THRUST

Set 1: 235 lbs x 10

Set 2: 285 lbs x 10 (Video below)

Notes: That 285 really left me with a deep fatigue in my hamstrings – decided to forgo a third heavier set.

Hip Thrust 285x10

TRX ROW

Set 1: 211 lbs x 5

Set 2: 211 lbs x 5

Set 3: 211 lbs x 5

Monday, August 20, 2012, 4:00 PM – 5:30 PM

Bodyweight: 210.2 lbs

Notes: I strayed from the 5-3-1 format today, feeling the urge to go a little heavier on squat (in particular) and bench. Ended up getting the biggest double of my life in the squat and followed that with a pretty big single.

SQUAT

Set 1: 45 lbs x 5

Set 2: 45 lbs x 5

Set 3: 95 lbs x 5

Set 4: 135 lbs x 5

Set 5: 185 lbs x 3

Set 6: 225 lbs x 1

Set 7: 275 lbs x 1

Set 8: 325 lbs x 1

Set 9: 365 lbs x 2

Set 10: 385 lbs x 1 (Video below)

385 Squat

BENCH PRESS

Set 1: 45 lbs x 5

Set 2: 45 lbs x 5

Set 3: 95 lbs x 5

Set 4: 135 lbs x 3

Set 5: 185 lbs x 1

Set 6: 205 lbs x 1

Set 7: 225 lbs x 1

Set 8: 245 lbs x 1

Set 9: 205 lbs x 5

Notes: Was probably good for 350-255 today, but didn’t have the interest honestly. Bench seems to be down a bit, but not too bad overall.

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!

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