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Fitness

Athlete Journal: Charles Staley, Entry 23 – Working On My Squat

I worked on getting my squat a little deeper this week. I also blew my bench press PR out of the water!

Written by Charles Staley Last updated on December 7, 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 28, 2012, 10:45 AM

Bodyweight: 211 lbs

Working on trying to get the squats deeper. I’ve done more than this for 5 but perhaps not as deep. This is a photo of my depth while warming up with 135:

Also equaled my 10RM PR on pulls today (this time I think it was easier).

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 5

Set 5: 135 lbs × 3

Set 6: 185 lbs × 1

Set 7: 225 lbs × 3

Set 8: 260 lbs × 3

Set 9: 290 lbs × 3 (Video Below)

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 285 lbs × 3

Set 3: 325 lbs × 3

Set 4: 367.5 lbs × 10 (Video Below)

Friday, November 30, 2012, 10:30 AM

Bodyweight: 212 lbs

New PR today on the dumbbell bench press – first time I’ve ever attempted the 100s. Interestingly I missed the first rep on my first attempt!

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 130 lbs × 5

Set 4: 190 lbs × 5

Set 5: 220 lbs × 0

Set 6: 220 lbs × 5 (Video Below)

CHINS

Set 1: 212 lbs × 5

Set 2: 212 lbs × 5

Set 3: 212 lbs × 5

Set 4: 212 lbs × 5

Set 5: 212 lbs × 5

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 85 lbs × 5

Set 4: 105 lbs × 5

Set 5: 125 lbs × 3

Monday, December 3, 2012, 10:30 AM

Skipped Saturday’s session because I was feeling like I need the recovery. Big bench press PR today, happy about that. Also rotating my tricep work with close grips today. These created a surprising arm pump – I take it as a sign that these are productive for me.

Bodyweight: 211.4 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 145 lbs × 5

Set 4: 165 lbs × 5

Set 5: 185 lbs × 1

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 245 lbs × 1

Set 9: 265 lbs × 1 (5 Pound PR!)

Set 10: 270 lbs × 1 (10 Pound PR!) (Video Below)

Set 11: 225 lbs × 1 (5-Second Pause At Chest)

Set 12: 187.5 lbs × 5

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 10

Set 2: 80 lbs × 10

Set 3: 80 lbs × 10

CLOSE GRIP BENCH PRESS

Set 1: 135 lbs × 10

Set 2: 155 lbs × 8

Set 3: 155 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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