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Fitness

Athlete Journal: Charles Staley, Entry 54 – Taking it Easy

I’ve been feeling a bit under-recovered this week, so my volume was lower than normal. Despite that, I nearly hit a 340lb high bar squat, and my bench program is going well also.

Written by Charles Staley Last updated on August 9, 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.

I’ve been feeling a bit under-recovered this week, which is why my volume is lower than normal. Despite that, I nearly hit a 340lb high bar squat, and my bench program is going well also. I’m expecting some breakthrough numbers next week once I’m a bit more recovered.

Monday, July 29, 2013, 10:30 AM

Bodyweight: 199.8 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 5

Set 3: 315 lbs × 1

DEADLIFT

Set 1: 225 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

LEG EXTENSION

Set 1: 115 lbs × 10

Set 2: 115 lbs × 10

Set 3: 115 lbs × 10

Wednesday, July 31, 2013, 10:30 AM

Bodyweight: 199.4 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 × 4

Set 5: 200 lbs × 4

Set 6: 212.5 lbs × 4

Set 7: 212.5 lbs × 4

Set 8: 212.5 lbs × 4

Set 9: 200 lbs × 5

Set 10: 175 lbs × 8

CHINS

Set 1: 199.4 lbs × 5

Set 2: 224.4 lbs × 5

Set 3: 199.4 lbs × 13

EZ BAR CURL

Set 1: 90 lbs × 8

TRICEP EXTENSION

Set 1: 80 lbs × 58

Friday, August 2, 2013, 1:30 PM

Bodyweight: 199.6 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 5

Set 3: 275 lbs × 1

Set 4: 315 lbs × 1

Set 5: 340 lbs × 0 (Video Below)

340 high bar (miss)

1.5″ DEFICIT DEADLIFT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 3

Set 3: 315 lbs × 3

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

Saturday, August 3, 2013, 1:30 PM

Bodyweight: 199.2 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 × 3

Set 6: 200 lbs × 3

Set 7: 200 lbs × 3

BENT OVER ROW (DUMBBELL)

Set 1: 95 lbs × 8

Set 2: 95 lbs × 8

Set 3: 95 lbs × 8

Set 4: 95 lbs × 8

BICEP CURL (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

TRICEP PUSHDOWN

Set 1: 80 lbs × 8

Set 2: 80 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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