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Fitness

Athlete Journal: Charles Staley, Entry 58 – Another Solid Week

Another solid week in the books, including a 455lb pull on a very thick bar. This should be equivalent to about 500lbs on a normal bar. My bench press is also coming along nicely.

Written by Charles Staley Last updated on September 6, 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.

Another solid week in the books, including a 455lb pull on a very thick/stiff bar. This should be equivalent to about 500lbs on a normal bar. My bench press is also coming along nicely. Things still seem to be on track!

Monday, August 26, 2013, 2:15 AM

Bodyweight: 199 lbs

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 45 lbs × 5

Set 3: 135 lbs × 3

Set 4: 225 lbs × 2

Set 5: 225 lbs × 2

Set 6: 225 lbs × 2

Set 7: 225 lbs × 2

Set 8: 225 lbs × 2

Notes: This was intended as a speed day for squats and as a way to conserve energy for lower body assistance work that I’ve been neglecting lately. On the last two sets I paused about 5 seconds on the bottom of each rep before driving back up.

BACK EXTENSIONS

Set 1: 130 lbs × 8

Set 2: 130 lbs × 8 (Video Below)

130x8

Notes: Very easy.

BARBELL HIP THRUST

Set 1: 315 lbs × 5

Set 2: 405 lbs × 5

Set 3: 500 lbs × 4 (Video Below)

Notes: I haven’t done these in a while and I’ve lost some strength along the way.

500x4

LEG EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 8

Set 2: 180 lbs × 8

Wednesday, August 28, 2013, 2:15 AM

Bodyweight: 199.2 lbs

BENCH PRESS

Set 1: 117.8 lbs × 10

Set 2: 142.5 lbs × 8

Set 3: 170 lbs × 5

Set 4: 195 lbs × 5

Set 5: 207.5 lbs × 5

Set 6: 207.5 lbs × 5

Set 7: 207.5 lbs × 5

Set 8: 195 lbs × 5

Set 9: 170 lbs × 8

Set 10: 142.5 lbs × 12

EZ BAR CURL

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

TRICEP PUSHDOWN

Set 1: 95 lbs × 6

Set 2: 95 lbs × 6

Friday, August 30, 2013, 1:15 PM

Bodyweight: 198.8 lbs

POWER CLEAN

Set 1: 95 lbs × 3

Set 2: 95 lbs × 3

Set 3: 95 lbs × 3

Set 4: 135 lbs × 1

Set 5: 185 lbs × 1

Set 6: 205 lbs × 1

Notes: These were just for fun, and used as a dynamic warmup for deadlifts. 205lbs was not my absolute max but it felt heavy enough for today.

DEADLIFT (Thick/Stiff Bar)

Set 1: 245 lbs × 3

Set 2: 245 lbs × 3

Set 3: 335 lbs × 1

Set 4: 405 lbs × 1

Set 5: 455 lbs × 1 (Video Below)

455 Thick/Stiff Bar

45-DEGREE BACK EXTENSION

Set 1: 130 lbs × 8

Set 2: 130 lbs × 8

Set 3: 130 lbs × 8

BARBELL HIP THRUST

Set 1: 425 lbs × 7

LEG EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 10

Set 2: 180 lbs × 10

Sunday, September 1, 2013, 2:15 AM

Bodyweight: 199.4 lbs

BENCH PRESS

Set 1: 117.5 lbs × 10

Set 2: 142.5 lbs × 8

Set 3: 170 lbs × 6

Set 4: 182.5 lbs × 5

Set 5: 195 lbs × 5

Set 6: 195 lbs × 5

CHINS

Set 1: 199.4 lbs × 8

Set 2: 199.4 lbs × 8

Set 3: 199.4 lbs × 8

TRICEP EXTENSION

Set 1: 60 lbs × 12

Set 2: 60 lbs × 12

Set 3: 60 lbs × 12

BICEP CURL

Set 1: 70 lbs × 12

Set 2: 70 lbs × 12

Set 3: 70 lbs × 12

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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