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Fitness

Athlete Journal: Charles Staley, Entry 55 – On the Right Track

This was a quality training week, with an easy 370lb squat and also an easy 225lb x 3 bench press. Everything feels on track.

Written by Charles Staley Last updated on August 16, 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.

A quality week including an easy 370lb squat and also an easy 225lb x 3 bench press. Everything feels on track.

Monday, August 5, 2013, 10:30 AM

Bodyweight: 199.6 lbs

SQUAT

Set 1: 45 lbs × 3

Set 2: 45 lbs × 3

Set 3: 135 lbs × 3

Set 4: 235 lbs × 1

Set 5: 285 lbs × 1

Set 6: 325 lbs × 1

Set 7: 370 lbs × 1 (Video Below)

Notes: This was remarkably easy and comfortable – I was probably good for 385lbs today.

370 @ 199.6

DEADLIFT

Set 1: 405 lbs × 3

Set 2: 405 lbs × 1

45-DEGREE BACK EXTENSION

Set 1: 95 lbs × 5

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10 (Video Below)

Notes: These are the heaviest back extensions I’ve ever done but still very easy.

130x10

LEG EXTENSION

Set 1: 115 lbs × 10

Set 2: 135 lbs × 6

Set 3: 135 lbs × 6

Wednesday, August 7, 2013, 1:30 PM

Bodyweight: 199.6 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: 212.5 lbs × 3

Set 6: 225 lbs × 3

Set 7: 225 lbs × 3 (Video Below)

Set 8: 200 lbs × 5

Set 9: 150 lbs × 10

Notes: Surprising how easy these benches were!

225x3

CHINS

Set 1: 199.6 lbs × 5

Set 2: 244.6 lbs × 6 (Video Below)

Set 3: 199.6 lbs × 12

45x6

EZ BAR CURL

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Friday, August 9, 2013, 1:30 PM

Bodyweight: 199.8 lbs

HIGH BAR SQUAT

Set 1: 135 lbs × 5

Set 2: 225 lbs × 3

Set 3: 275 lbs × 1

Set 4: 315 lbs × 1

Set 5: 315 lbs × 1

Set 6: 315 lbs × 1 (Video Below)

315 High Bar

LEG EXTENSION

Set 1: 135 lbs × 6

Set 2: 135 lbs × 6

Set 3: 135 lbs × 6

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 10

Set 2: 180 lbs × 10

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: 212.5 lbs × 3

Set 6: 212.5 lbs × 3

Sunday, August 11, 2013, 1:30 PM

Bodyweight: 199.8 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: 212.5 lbs × 3

Set 6: 212.5 lbs × 3

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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