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Fitness

Athlete Journal: Charles Staley, Entry 32 – Short and Sweet Training Week

We were doing a lot of reorganizing and moving around gym equipment this week, so I had a shorter training week than usual. I'm also figuring out ways to work around my shoulder pain.

Written by Charles Staley Last updated on February 15, 2013

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.

Only three days of training this week, as we’ve been moving a lot of weight equipment, organizing the gym, etc. I’m still struggling with the right shoulder, but Ibuprofen and a few exercise work-arounds seem to be helping me through it. No videos this week, sorry for that- there just wasn’t anything terribly noteworthy to film. Stay tuned though, I’ll have a beaut for you all next week!

Wednesday, February 6, 2013, 10:35 AM

Bodyweight: 205.4 lbs

BUFFALO BAR SQUAT

Set 1: 55 lbs × 5

Set 2: 85 lbs × 5

Set 3: 105 lbs × 3

Set 4: 145 lbs × 3

Set 5: 195 lbs × 1

Set 6: 235 lbs × 1

Set 7: 285 lbs × 1

Set 8: 345 lbs × 1

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 295 lbs × 1

Set 4: 345 lbs × 1

Set 5: 400 lbs × 5

Set 6: 450 lbs × 1

SQUAT

Set 1: 135 lbs × 1

Friday, February 8, 2013, 10:35 AM

Bodyweight: 205.6 lbs

CLOSE GRIP BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 5

Set 5: 185 lbs × 1

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 225 lbs × 1

Set 9: 225 lbs × 1

Set 10: 225 lbs × 1

Set 11: 225 lbs × 1

EZ BAR CURL

Set 1: 65 lbs × 10

Set 2: 75 lbs × 10

Set 3: 85 lbs × 8

Set 4: 95 lbs × 5

Monday, February 11, 2013, 10:35 AM

Bodyweight: 205.4 lbs

CLOSE GRIP 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 × 3

Set 6: 185 lbs × 3

Set 7: 205 lbs × 1

Set 8: 225 lbs × 1

Set 9: 245 lbs × 1

Set 10: 255 lbs × 1

Set 11: 225 lbs × 3

MEDIUM GRIP BENCH PRESS

Set 1: 135 lbs × 1

BENCH PRESS

Set 1: 135 lbs × 1

CHINS

Set 1: 205.4 lbs × 10

Set 2: 205.4 lbs × 10

Set 3: 205.4 lbs × 10

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 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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