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Fitness

Athlete Journal: Charles Staley, Entry 36 – Still Going Strong

It seems my weight loss has not impacted my strength levels. I had some big lifts this week and also started pressing again, since my shoulder hasn't acted up all week.

Written by Charles Staley Last updated on March 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.

BIG lifts this week, including a 265 bench, an easy 360 squat, a 495 pull (done at 202.4 bodyweight), and a set of 20 on chins. These lifts establish that my strength levels have not appreciably declined during my weight loss. Also, I’ve experienced no shoulder pain whatsoever this week (I’m still on Ibuprofen as a precaution but I’m slowly tapering off of by 200mg/week).

Monday, March 4, 2013, 10:40 AM

Bodyweight: 202.6 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 95 lbs × 3

Set 5: 135 lbs × 1

Set 6: 185 lbs × 1

Set 7: 205 lbs × 1

Set 8: 225 lbs × 1

Set 9: 245 lbs × 1

Set 10: 255 lbs × 1

Set 11: 260 lbs × 1

Set 12: 265 lbs × 1

Set 13: 225 lbs × 1

Notes: The last set with 225 was performed with a 5-second pause.

CHIN UP

Set 1: 5 reps

Set 2: 8 reps

Set 3: 7 reps

Set 4: 6 reps

Notes: The last 3 sets were performed with a 25-pound plate.

EZ BAR CURL

Set 1: 65 lbs × 10

Set 2: 75 lbs × 8

Set 3: 85 lbs × 5

Set 4: 85 lbs × 5

Set 5: 65 lbs × 12

TRICEP PUSHDOWN

Set 1: 55 lbs × 10

Set 2: 65 lbs × 10

Set 3: 75 lbs × 10

Thursday, March 7, 2013, 10:40 AM

Bodyweight: 202.4 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 3

Set 5: 185 lbs × 1

Set 6: 225 lbs × 1

Set 7: 275 lbs × 1

Set 8: 315 lbs × 1

Set 9: 360 lbs × 1 (Video Below)

Easy 360 Squat @ 202.4 Bodyweight

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 225 lbs × 1

Set 4: 225 lbs × 1

Set 5: 315 lbs × 1

Set 6: 415 lbs × 1

Set 7: 495 lbs × 5 (Video Below)

495 Pull @ 202.4 bodyweight

Friday, March 8, 2013, 10:40 AM

Bodyweight: 200.4 lbs

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 145 lbs × 10

Set 3: 160 lbs × 10

MILITARY PRESS

Set 1: 45 lbs × 10

Set 2: 65 lbs × 10

Set 3: 85 lbs × 10

Notes: I’ve decided to re-integrate presses into my training now that my shoulder has cooled off.

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 10

Set 2: 80 lbs × 10

Set 3: 80 lbs × 10

Monday, March 11, 2013, 10:40 AM

Bodyweight: 203.2 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 × 3

Set 6: 185 lbs × 1

Set 7: 205 lbs × 1

Set 8: 225 lbs × 1

Set 9: 245 lbs × 1

Set 10: 255 lbs × 1

Set 11: 235 lbs × 1

Set 12: 235 lbs × 1

Notes: Last 2 sets done with a 3-second pause.

CHIN UP

Set 1: 203.2 lbs × 16

16 Chin-Ups

EZ BAR CURL

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 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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