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Fitness

Athlete Journal: Charles Staley, Entry 18 – Last Workout Before Worlds

Tapering things down a bit this week as I prepare for Worlds, but I still managed to get in a solid week of training and also coach a weightlifting clinic.

Written by Charles Staley Last updated on October 19, 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.

Wednesday, October 10, 2012, 12:00 PM

Bodyweight: 212.6 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 3

Set 4: 95 lbs × 3

Set 5: 135 lbs × 3

Set 6: 185 lbs × 1

Set 7: 185 lbs × 1

Set 8: 205 lbs × 1

Set 9: 225 lbs × 1

Set 10: 245 lbs × 1

Set 11: 255 lbs × 1

Set 12: 265 lbs x0

Set 13: 225 lbs × 5

BARBELL HIP THRUST

Set 1: 225 lbs × 4

Set 2: 295 lbs × 3

Set 3: 345 lbs × 1

Set 4: 415 lbs × 1

Set 5: 465 lbs × 1

Set 6: 515 lbs × 3

Set 7: 555 lbs × 1 (Video Below)

555 Hip Thrust

Saturday, October 13, 2012, 12:00 PM

Bodyweight: 211.8 lbs

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 275 lbs × 1

Set 3: 315 lbs × 5

Notes: I did these sets during a weightlifting clinic I conducted today. I’m tapering down for Worlds, so just wanted to get a little weight in my hands today

Monday, October 15, 2012, 12:00 PM

Bodyweight: 211 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 45 lbs × 5

Set 4: 95 lbs × 5

Set 5: 95 lbs × 5

Set 6: 135 lbs × 5

Set 7: 185 lbs × 1

Set 8: 225 lbs × 1

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

CHINS

Set 1: 211 lbs × 1

Set 2: 211 lbs × 1

Set 3: 211 lbs × 1

Set 4: 256 lbs × 2

Notes: Final workout prior to World Championships.

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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