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Fitness

Athlete Journal: Charles Staley, Entry 25 – Change of Pace

This week I backed off on my squat and deadlift, but had some fun throwing in some other lifts for a change of pace. Also hit a lifetime PR on my dumbbell bench press.

Written by Charles Staley Last updated on December 28, 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, December 19, 2012, 10:30 AM
Bodyweight: 212 lbs
Good session today. This is a back-off week for the squat and deadlift, but I decided to play with some hang cleans for a change of pace. Also had the urge to hit a fairly heavy pull, so I popped a 400 with no warm up.
HANG CLEAN
Set 1: 45 lbs x 3
Set 2: 65 lbs x 3
Set 3: 95 lbs x 3
Set 4: 115 lbs x 3
Set 5: 135 lbs x 1
Set 6: 165 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 215 lbs x 1
Set 10: 225 lbs x 1
Set 11: 235 lbs x 0
Set 12: 235 lbs x 0
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: 160 lbs x 5
Set 6: 195 lbs x 5
DEADLIFT
Set 1: 400 lbs x 1
Friday, December 21, 2012, 10:30 AM
Bodyweight: 212.4 lbs
Great Dumbbell Bench today- lifetime PR.
BENCH PRESS (DUMBBELL)
Set 1: 100 lbs x 10
Set 2: 100 lbs x 10
Set 3: 145 lbs x 10
Set 4: 190 lbs x 10
Set 5: 209 lbs x 5
Set 6: 230 lbs x 5 (Video Below)

115's x 5 Dumbbell Bench Press

MILITARY PRESS

Set 1: 45 lbs x 10
Set 2: 65 lbs x 10
Set 3: 85 lbs x 5
Set 4: 105 lbs x 5
Set 5: 125 lbs x 3
CHINS
Set 1: 212.4 lbs x 5
Set 2: 257.4 lbs x 5
Set 1: 295 lbs x 10
Set 2: 405 lbs x 6
Set 3: 455 lbs x 5
Set 4: 505 lbs x 3
SWINGS
Set 1: 125 lbs x 7
Set 2: 150 lbs x 10
DEADLIFT
Set 1: 405 lbs x 1
Saturday, December 22, 2012, 10:30 AM
Bodyweight: 211.8 lbs
Bret Contreras showed up so I ended up doing a fair bit of work today, although the volume was low. Also hit a 405 deadlift with no warmup, no belt, and no chalk.
BACK EXTENSIONS
Set 1: 110 lbs x 10
Set 2: 125 lbs x 10
Monday, December 24, 2012, 10:30 AM
Bodyweight: 212.2 lbs
Very strong bench today, and strong close-grips as well. Finished up with a bunch of curls, and done.
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 5
Set 5: 170 lbs x 3
Set 6: 195 lbs x 3
Set 7: 225 lbs x 1
Set 8: 245 lbs x 1
Set 9: 265 lbs x 1
Set 10: 220 lbs x 7
CLOSE GRIP BENCH PRESS
Set 1: 135 lbs x 5
Set 2: 185 lbs x 3
Set 3: 205 lbs x 3
Set 4: 205 lbs x 3
Set 5: 205 lbs x 3
BICEP CURL (DUMBBELL)
Set 1: 60 lbs x 10
Set 2: 70 lbs x 10
Set 3: 70 lbs x 10
Set 4: 70 lbs x 10
Set 5: 70 lbs x 10
Set 6: 70 lbs x 10

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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