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Fitness

Athlete Journal: Charles Staley, Entry 21 – Consistency Pays Off

I got in some solid training this week, and noted improvement in several areas - the barbell hip thrusts were heavier this week, and a great bench press session on Thursday as well.

Written by Charles Staley Last updated on November 16, 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, November 7, 2012, 10:30 AM

Bodyweight: 209 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 5

Set 5: 205 lbs × 5

Set 6: 235 lbs × 5

Set 7: 275 lbs × 1

Set 8: 315 lbs × 1

Set 9: 340 lbs × 1

Set 10: 265 lbs × 5

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 3

Set 5: 260 lbs × 5

Set 6: 300 lbs × 5

Set 7: 350 lbs × 1

Set 8: 400 lbs × 1

Set 9: 335 lbs × 5

Thursday, November 8, 2012, 10:30 AM

Bodyweight: 209 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 120 lbs × 10

Set 4: 160 lbs × 10

Set 5: 177 lbs × 10

CHINS

Set 1: 209 lbs × 1

Set 2: 209 lbs × 1

Set 3: 209 lbs × 1

Set 4: 244 lbs × 3

Set 5: 244 lbs × 3

Set 6: 244 lbs × 5

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 85 lbs × 10

Set 4: 105 lbs × 10

Saturday, November 10, 2012, 10:30 AM

Bodyweight: 211 lbs

BACK EXTENSIONS

Set 1: 261 lbs × 10

Set 2: 282.5 lbs × 10

Set 3: 306 lbs × 7

BARBELL HIP THRUST

Set 1: 275 lbs × 10

Set 2: 325 lbs × 10

Set 3: 375 lbs × 10

SWINGS

Set 1: 100 lbs × 10

Set 2: 125 lbs × 10

Set 3: 125 lbs × 10

GOBLET SQUAT

Set 1: 32 lbs × 10

Set 2: 53 lbs × 10

Set 3: 62 lbs × 10

Monday, November 12, 2012, 10:30 AM

Bodyweight: 211.2 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 5

Set 5: 135 lbs × 5

Set 6: 160 lbs × 5

Set 7: 182.5 lbs × 3

Set 8: 205 lbs × 6

TRICEP EXTENSION

Set 1: 60 lbs × 10

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

BICEP CURL (DUMBBELL)

Set 1: 60 lbs × 10

Set 2: 70 lbs × 8

Set 3: 70 lbs × 8

Set 4: 70 lbs × 8

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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