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Fitness

Athlete Journal: Charles Staley, Entry 49 – Deadlift All-Time PR

I'm continuing to see improvements with the changes I made to my training plan. This week I set a lifetime deadlift PR and also had some solid squat sessions.

Written by Charles Staley Last updated on June 28, 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.

I set an all-time PR deadlift this week, as well as some solid squats. So far I’m liking the higher frequency, and as a side note, it feels like my metabolism has been elevated as well. I’ll be away next week so my next report will be in two weeks.

Wednesday, June 19, 2013, 10:00 AM

Bodyweight: 198.6 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 225 lbs × 3

Set 5: 315 lbs × 1

Set 6: 315 lbs × 1

Set 7: 405 lbs × 1

Set 8: 510 lbs × 1 (Video Below)

510 Deadlift!

FRONT SQUAT

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 × 3

CLOSE GRIP BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 5

HAMMER CURL

Set 1: 100 lbs × 10

Set 2: 100 lbs × 10

Friday, June 21, 2013, 10:00 AM

Bodyweight: 196.6 lbs

HIGH BAR 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: 265 lbs × 1

Set 8: 295 lbs × 5

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 1

Set 6: 225 lbs × 1

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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