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Fitness

Athlete Journal: Charles Staley, Entry 5 – Time for PRs

This week mature athlete and expert coach Charles Staley hit a 9RM PR on deadlift, a 5RM PR on presses, and did some strong weighted chin work, too. Check out his numbers in this week's journal.

Written by Charles Staley Last updated on July 20, 2012

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 you’ll be able to read what Charles has done this week in his workout sessions, and how he feels about it.

Wednesday, July 11, 2012, 4:00 PM

Bodyweight: 211.2 lbs

Strong session over at Wynn Darring’s “Vault.” Hit a nice 9RM PR on deads, a 5RM PR on presses, and strong chins too.

DEADLIFT

Set 1: 135 lbs x 3

Set 2: 185 lbs x 3

Set 3: 225 lbs x 1

Set 4: 275 lbs x 1

Set 5: 315 lbs x 3

Set 6: 350 lbs x 3

Set 7: 395 lbs x 9 (Video below)

Notes: Really wanted 10 but I’ll save it for next month when I’ll up the load to 400 even.

Deads 395x9

MILITARY PRESS

Set 1: 45 lbs x 5

Set 2: 165 lbs x 5

Set 4: 115 lbs x 1

Set 5: 130 lbs x 5

Set 6: 130 lbs x 5

Set 7: 130 lbs x 5

Notes: The plan called for 127.5 today but didn’t have fractional plates, so I took 130 and rose to the occasion. I’ve never even hit 130×5 before, no less 3×5.

CHINS

Set 1: 225.2 lbs x 8

Set 2: 225.2 lbs x 6

Set 3: 225.2 lbs x 6

Set 4: 225.2 lbs x 5

Notes: Performed with 14 pounds of chain for additional resistance.

Friday, July 13, 2012

This was a scheduled power snatch/dumbbell bench/TRX Row workout, however I had to travel all day for a seminar at McConnell Athletics in Fairhope, Alabama, so I cancelled it. I considered doing this workout on the 12th, however, the three exercises involved aren’t top priority at the moment, so I opted to skip the session altogether.

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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