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Fitness

Athlete Journal: Charles Staley, Entry 44 – Calf Training

I pushed myself pretty hard on the squat and deadlift this week, and also worked on chins and arms. I'm seeing some improvement on my bench press and also added some calf training.

Written by Charles Staley Last updated on May 24, 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.

Wednesday, May 15, 2013, 10:00 AM

Bodyweight: 198.6 lbs

No belt or sleeves today. Everything felt heavy, especially the 405 pull, which was so heavy it really left me feeling troubled. I also decided to start training calves – something I haven’t done in many years because I felt (at the time) that my efforts resulted in no improvements. However, looking back, I suspect my drive and patience were not what they are today, so I’m giving it another go. Today’s calf work was very easy. I simply stood with a shoulder-width stance and moved very deliberately with no bounce, using a 25-pound weight belt.

CAMBERED-BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 65 lbs × 5

Set 3: 115 lbs × 5

Set 4: 155 lbs × 5

Set 5: 205 lbs × 3

Set 6: 225 lbs × 2

Set 7: 225 lbs × 2

Set 8: 205 lbs × 5

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 275 lbs × 3

Set 4: 315 lbs × 3

Set 5: 405 lbs × 1

STANDING CALF RAISE

Set 1: 198.6 lbs × 6

Set 2: 223.6 lbs × 6

Set 3: 223.6 lbs × 6

Set 4: 223.6 lbs × 6

Friday, May 17, 2013, 10:00 AM

Bodyweight: 199.2 lbs

Combined upper and lower body training today. Dumbbell benches were strong today.

BACK EXTENSIONS

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs × 10

Set 2: 120 lbs × 10

Set 3: 160 lbs × 10

Set 4: 200 lbs × 8

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 10

Set 2: 80 lbs × 10

Set 3: 80 lbs × 10

Monday, May 20, 2013, 10:00 AM

Good solid session today. I’ve been disappointed with my bench in particular lately. However I did hit 250 today, which is up 5 pounds from last week. I’ve also been doing a few minutes of thoracic mobility work prior to benching in the hopes of improving my ability to arch.

Pushed the chins and arm work hard today as well. This is the type of work I need to be doing.

Bodyweight: 198.8 lbs

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 × 3

Set 6: 205 lbs × 2

Set 7: 230 lbs × 1

Set 8: 250 lbs × 1

Set 9: 225 lbs × 4

CHIN UP

Set 1: 5 reps

Set 2: 8 reps

Set 3: 7 reps

Set 4: 6 reps

TRICEP EXTENSION

Set 1: 35 lbs × 8

Set 2: 35 lbs × 8

Set 3: 35 lbs × 8

EZ BAR CURL

Set 1: 75 lbs × 8

Set 2: 75 lbs × 8

Set 3: 75 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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