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Fitness

Athlete Journal: Charles Staley, Entry 56 – Seven Weeks Out

Despite a 515 miss on the deadlift this week, I had a solid bench press and squat session. Overall, I'm feeling confident about Worlds, which are just seven weeks away now.

Written by Charles Staley Last updated on August 23, 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.

Three noteworthy events this week include a 515lbs miss on the deadlift, and more encouragingly, a solid 380lbs squat as well as a 240lbs triple on the bench press. Volume continues to be low, which reflects the relatively high intensity of most of the workouts. At the conclusion of this week I’m seven weeks out from Worlds. Other than the 515lbs miss, I’m feeling confident overall.

Monday, August 12, 2013, 1:30 PM

Bodyweight: 199.8 lbs

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 3

Set 4: 275 lbs × 1

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 2

Set 4: 225 lbs × 2

Set 5: 225 lbs × 2

Set 6: 315 lbs × 1

Set 7: 415 lbs × 1

Set 8: 515 lbs × 0

Wednesday, August 14, 2013, 1:30 PM

Bodyweight: 200 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 × 2

Set 6: 225 lbs × 2

Set 7: 240 lbs × 3 (Video Below)

Set 8: 187.5 lbs × 6

240x3

CHINS

Set 1: 200 lbs × 5

Set 2: 245 lbs × 2

Set 3: 245 lbs × 2

Set 4: 245 lbs × 2

Set 5: 200 lbs × 10

BICEP CURL (DUMBBELL)

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

TRICEP PUSHDOWN

Set 1: 90 lbs × 6

Set 2: 90 lbs × 6

Friday, August 16, 2013, 1:30 PM

Bodyweight: 200.4 lbs

SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 3

Set 3: 225 lbs × 2

Set 4: 275 lbs × 1

Set 5: 315 lbs × 1

Set 6: 365 lbs × 1

Set 7: 380 lbs × 1 (Video Below)

380

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 3

Set 3: 315 lbs × 2

Set 4: 405 lbs × 2

45-DEGREE BACK EXTENSION

Set 1: 130 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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