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Fitness

Athlete Journal: Charles Staley, Entry 59 – Business as Usual

A very good week of training. There’s not much you can do to improve your fitness right before a meet, but there’s a lot you can do to screw things up. So my goal right now is just business as usual.

Written by Charles Staley Last updated on September 13, 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 very good week of training including some heavy benches and a personal record (PR) on the cambered bar squat. I’ve also been going heavier on leg extensions and arm work. There’s not much you can do to improve your fitness in the final few weeks before a meet, but there’s a lot you can do to screw things up. So my goal right now is just business as usual, with an eye toward picking up a new rep PR here and there if I can.

Monday, September 2, 2013, 2:15 AM

Bodyweight: 199 lbs

HIGH BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 5

Set 3: 225 lbs × 3

Set 4: 225 lbs × 3

Set 5: 275 lbs × 1

Set 6: 315 lbs × 2

Set 7: 315 lbs × 2

Set 8: 315 lbs × 2

Set 9: 275 lbs × 5

BAND RESISTED DEADLIFT

Set 1: 135 lbs × 3

Set 2: 225 lbs × 2

Set 3: 225 lbs × 2

Set 4: 225 lbs × 2

Set 5: 225 lbs × 2

Set 6: 225 lbs × 2

Thursday, September 5, 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 × 5

Set 4: 195 lbs × 4

Set 5: 207.5 lbs × 4

Set 6: 220 lbs × 4

Set 7: 220 lbs × 4

Set 8: 220 lbs × 4

Set 9: 207.5 lbs × 5

Set 10: 182.5 lbs × 8

HAMMER CURL

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Set 3: 100 lbs × 8

Friday, September 6, 2013, 2:15 AM

Bodyweight: 198.8 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 65 lbs × 5

Set 3: 115 lbs × 3

Set 4: 155 lbs × 3

Set 5: 205 lbs × 1

Set 6: 245 lbs × 1

Set 7: 300 lbs × 1

Set 8: 315 lbs × 1 (Video Below)

Set 9: 245 lbs × 5

315 Cambered Bar

BACK EXTENSIONS

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10 (Video Below)

130x10

LEG EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Set 3: 135 lbs × 8

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 8

Set 2: 180 lbs × 8

Sunday, September 8, 2013, 2:15 AM

Bodyweight: 200 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 × 4

Set 5: 195 lbs × 3

Set 6: 207.5 lbs × 3

Set 7: 207.5 lbs × 3

CHINS

Set 1: 200 lbs × 10

Set 2: 200 lbs × 9

Set 3: 200 lbs × 8

BICEP CURL

Set 1: 75 lbs × 12

Set 2: 75 lbs × 12

Set 3: 75 lbs × 12

TRICEP EXTENSION

Set 1: 60 lbs × 12

Set 2: 60 lbs × 12

Set 3: 60 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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