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Fitness

Athlete Journal: Charles Staley, Entry 53 – Sore But Not Sorry

I'm more sore than I've been in awhile, but overall it was a gratifying week, with an easy 355lb low bar squat, a 475lb pull after a ton of squats, and lots of hard upper-body work.

Written by Charles Staley Last updated on August 2, 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. Every Friday you can read what Charles has done this week in his workout sessions.

Very solid and gratifying week. Hit an easy 355lb low bar squat, a 475lb pull after a ton of squats, and lots of hard upper-body work. I’ve probably experienced more soreness this week than I have felt in quite some time.

Monday, July 22, 2013, 10:30 AM

Bodyweight: 198.2 lbs

I made what might be an important epiphany on my low bar squat today. My first attempt at wedging under the empty bar hurt like hell (on my right shoulder), so I decided I was going to need to switch to high bar squats today. However, for whatever reason, I tried another set and this time, I had almost no pain. I ultimately ended up hitting an easy 355lbs, in fact. So it seems as though it might just be a matter of letting my shoulder warm-up/stretch out a bit more than what I’m used to doing. Time will tell, but I’m feeling encouraged.

SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 95 lbs × 3

Set 4: 135 lbs × 3

Set 5: 225 lbs × 1

Set 6: 275 lbs × 1

Set 7: 315 lbs × 1

Set 8: 355 lbs × 1 (Video Below)

355 Back Squat

1.5″ DEFICIT DEADLIFT

Set 1: 225 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 2

Set 4: 365 lbs × 2

Set 5: 405 lbs × 2 (Video Below)

Notes: Easy! Totally surprised me after struggling with 405lbs from the floor only a few days ago.

405x3 1.5" Deficit

LEG EXTENSION

Set 1: 90 lbs × 10

Set 2: 115 lbs × 10

Set 3: 115 lbs × 10

STANDING CALF RAISE (MACHINE)

Set 1: 90 lbs × 10

Set 2: 180 lbs × 10

Set 3: 180 lbs × 10

BACK EXTENSIONS

Set 1: 95 lbs × 10

Wednesday, July 24, 2013, 10:30 AM

Bodyweight: 199.2 lbs

BENCH PRESS

Set 1: 112.5 lbs × 10

Set 2: 137.5 lbs × 8

Set 3: 162.5 lbs × 5

Set 4: 187.5 lbs × 5

Set 5: 200 lbs × 5

Set 6: 200 lbs × 5

Set 7: 200 lbs × 5

Set 8: 187.5 lbs × 5

Set 9: 162.5 lbs × 8

Set 10: 137.5 lbs × 12

CHINS

Set 1: 199.2 lbs × 10

Set 2: 199.2 lbs × 10

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

Set 3: 80 lbs × 58

TRICEP EXTENSION

Set 1: 80 lbs × 6

Set 2: 80 lbs × 9

Friday, July 26, 2013, 10:30 AM

Bodyweight: 201.2 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: 135 lbs × 3

Set 6: 185 lbs × 3

Set 7: 225 lbs × 1

Set 8: 225 lbs × 1

Set 9: 275 lbs × 1

Set 10: 315 lbs × 2 (Video Below)

Set 11: 275 lbs × 7

High bar 315x2

DEADLIFT

Set 1: 315 lbs × 3

Set 2: 405 lbs × 3

Set 3: 475 lbs × 1 (Video Below)

475

LEG EXTENSION

Set 1: 115 lbs × 10

Set 2: 115 lbs × 10

Set 3: 115 lbs × 10

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 10

Set 2: 180 lbs × 10

Set 3: 180 lbs × 10

Sunday, July 28, 2013, 10:30 AM

Bodyweight: 200 lbs

BENCH PRESS

Set 1: 112.5 lbs × 10

Set 2: 137.5 lbs × 8

Set 3: 162.5 lbs × 6

Set 4: 175 lbs × 5

Set 5: 187.5 lbs × 5

Set 6: 187.5 lbs × 5

BENT OVER ROW (DUMBBELL)

Set 1: 95 lbs × 8

Set 2: 95 lbs × 8

Set 3: 95 lbs × 8

Set 4: 95 lbs × 8

EZ BAR CURL

Set 1: 85 lbs × 8

TRICEP PUSHDOWN

Set 1: 90 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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