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Fitness

Athlete Journal: Charles Staley, Entry 60 – Easy Benching

Nothing terribly spectacular this week, although I did hit an easy bench PR. On the less positive side, I’m developing some fluid accumulation in my right elbow.

Written by Charles Staley Last updated on September 20, 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.

Nothing terribly spectacular this week, although I did hit paused 240 lbs x 3 on the bench, which is a personal record (PR) of sorts, especially considering how easy it was. On the less positive side, I’m developing some fluid accumulation in my right elbow, which prompted me to scrap elbow extension movements on my Sunday workout. This happened to my left elbow about five years ago, and I ended up having to get it aspirated. Anyway, it’s only an aesthetic concern, so it shouldn’t affect my upcoming meet.

I’m planning to take on fairly heavy deadlifts next week, mostly for confidence building, and maybe a heavy bench as well.

Monday, September 9, 2013, 2:15 AM

Bodyweight: 199.8 lbs

DEADLIFT

Set 1: 245 lbs × 3

Set 2: 245 lbs × 3

Set 3: 335 lbs × 1

Set 4: 385 lbs × 1

BARBELL HIP THRUST

Set 1: 385 lbs × 8

Set 2: 385 lbs × 8

45-DEGREE BACK EXTENSION

Set 1: 130 lbs × 10

Set 2: 130 lbs × 10

Set 3: 130 lbs × 10

LEG EXTENSION

Set 1: 145 lbs × 8

Set 2: 170 lbs × 6

Set 3: 170 lbs × 6

STANDING CALF RAISE (MACHINE)

Set 1: 180 lbs × 8

Set 2: 180 lbs × 8

Set 3: 180 lbs × 8

Thursday, September 12, 2013, 2:15 AM

Bodyweight: 200.2 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: 220 lbs × 3

Set 6: 235 lbs × 3

Set 7: 240 lbs × 3 (Video Below)

Set 8: 207.5 lbs × 5

Set 9: 155 lbs × 10

240x3

EZ BAR CURL

Set 1: 90 lbs × 8

Set 2: 90 lbs × 8

Set 3: 90 lbs × 8

Set 4: 90 lbs × 8

TRICEP PUSHDOWN

Set 1: 100 lbs × 6

Set 2: 100 lbs × 6

Set 3: 100 lbs × 6

Set 4: 100 lbs × 6

HAMMER CURL

Set 1: 100 lbs × 8

Set 2: 100 lbs × 8

Sunday, September 15, 2013, 2:15 AM

Bodyweight: 199.8 lbs

BICEP CURL

Set 1: 45 lbs × 12

Set 2: 65 lbs × 12

Set 3: 80 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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