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Fitness

Athlete Journal: Charles Staley, Entry 37 – Easy 370 Squat

My training seems to be going as I had planned. This week I hit a 260 bench and 370 squat at a bodyweight of about 200 pounds.

Written by Charles Staley Last updated on March 29, 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.

Hit an easy 370 squat and a 260 bench this week, both at about 200 pounds. Everything seems to be going as planned.

Wednesday, March 20, 2013, 10:40 AM

Bodyweight: 201.8 lbs

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 × 1

Set 8: 225 lbs × 1

Set 9: 275 lbs × 1

Set 10: 315 lbs × 1

Set 11: 365 lbs × 1

DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 405 lbs × 1

Set 5: 455 lbs × 1

Friday, March 22, 2013, 10:40 AM

Bodyweight: 202.8 lbs

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 160 lbs × 10

Set 4: 177 lbs × 8

Set 5: 177 lbs × 8

Set 6: 177 lbs × 8

BENCH PRESS

Set 1: 45 lbs × 3

Set 2: 95 lbs × 3

Set 3: 135 lbs × 1

Set 4: 185 lbs × 1

Set 5: 225 lbs × 1

Set 6: 245 lbs × 1

BICEP CURL (DUMBBELL)

Set 1: 70 lbs × 10

Set 2: 80 lbs × 8

Set 3: 80 lbs × 8

Set 4: 80 lbs × 8

Saturday, March 23, 2013, 10:40 AM

Bodyweight: 200.8 lbs

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 × 2

Set 7: 225 lbs × 2

Set 8: 275 lbs × 1

Set 9: 315 lbs × 1

Set 10: 370 lbs × 1 (Video Below)

370 Squat @ 200.8 Bodyweight

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 1

Set 4: 405 lbs × 1

BACK EXTENSIONS

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

SWINGS

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Set 3: 100 lbs × 10

Monday, March 25, 2013, 10:40 AM

Bodyweight: 203 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 5

Set 4: 135 lbs × 3

Set 5: 188 lbs × 2

Set 6: 205 lbs × 1

Set 7: 225 lbs × 1

Set 8: 245 lbs × 1

Set 9: 260 lbs × 1

Set 10: 235 lbs × 1

CHIN UP

Set 1: 203 lbs x10 reps

Set 2: 203 lbs x10 reps

Set 3: 203 lbs x10 reps

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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