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Fitness

Athlete Journal: Charles Staley, Entry 7 – Doing My Best

It wasn't the best week energy-wise, but Charles still put in the work, and sometimes that's the best thing you can do for yourself.

Written by Charles Staley Last updated on August 3, 2012

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. Now, every Friday read what Charles has done this week in his workout sessions, and how he feels about it.

Wednesday, July 25, 2012, 4:00 PM

Moderately good week with a few significant PRs. Solid working week in the gym.

Bodyweight: 210.2 lbs

DEADLIFT

Set 1: 135 lbs x 3

Set 2: 185 lbs x 3

Set 3: 225 lbs x 3

Set 4: 275 lbs x 1

Set 5: 330 lbs x 5

Set 6: 375 lbs x 3

Set 7: 420 lbs x 5 (Video below)

Notes: Should have pushed for 6-7 reps on the 420, but 5 gets the job done – pretty happy with these.

Deadlift 420x5

MILITARY PRESS

Set 1: 45 lbs x 5

Set 2: 65 lbs x 5

Set 3: 95 lbs x 5

Set 4: 115 lbs x 5

Set 5: 135 lbs x 3

Set 6: 135 lbs x 3

Set 7: 135 lbs x 2

Notes: Kinda pussed out on these, but had to take them from the floor, which is a bit of an impediment.

CHINS

Set 1: 235.2 lbs x 4

Set 2: 235.2 lbs x 4

Set 3: 235.2 lbs x 4

Set 4: 235.2 lbs x 3

Notes: Bodyweight + 25 pounds. 15 total reps.

Friday, July 27, 2012, 11:00 AM

Bodyweight: 211 lbs

POWER SNATCH

Set 1: 45 lbs x 3

Set 2: 45 lbs x 3

Set 3: 45 lbs x 3

Set 4: 65 lbs x 3

Set 5: 95 lbs x 3

Set 6: 115 lbs x 1

Set 7: 135 lbs x 1

Set 8: 150 lbs x 1

Set 9: 150 lbs x 1

Set 10: 150 lbs x 1

Set 11: 150 lbs x 1

Set 12: 150 lbs x 1

Notes: Completed 150 (5×1) in about 85 seconds. All were solid.

BENCH PRESS (DUMBBELL)

Set 1: 120 lbs x 8

Set 2: 160 lbs x 8

Set 3: 160 lbs x 8

Set 4: 160 lbs x 8

Notes: Felt the need to back off a little on these this week.

BARBELL HIP THRUST

Set 1: 155 lbs x 10

Set 2: 155 lbs x 10

Set 3: 155 lbs x 10

Notes. After these I took a few stabs at a 405 hip thrust – I managed to lock it out about ¾ of the way.

TRX ROW

Set 1: 211 lbs x 5

Set 2: 211 lbs x 5

Set 3: 211 lbs x 5

Tuesday, July 31, 2012, 2:30 PM

Skipped clean and jerks today, which I plan to do tomorrow prior to deads. Didn’t have a lot of fight in me today – I was conscious of doing the best I could despite it not being a great day, which is a good reminder for all of us. I did get my “required” numbers, but not the numbers I would have liked.

Bodyweight: 209.8 lbs

SQUAT

Set 1: 45 lbs x 5

Set 2: 95 lbs x 5

Set 3: 135 lbs x 5

Set 4: 185 lbs x 3

Set 5: 225 lbs x 1

Set 6: 265 lbs x 5

Set 7: 300 lbs x 3

Set 8: 335 lbs x 3

Notes: I was hoping for at least 5 (my current PR) with 335, but today wasn’t the day.

BENCH PRESS

Set 1: 45 lbs x 5

Set 2: 95 lbs x 5

Set 3: 135 lbs x 5

Set 4: 180 lbs x 5

Set 5: 205 lbs x 3

Set 6: 230 lbs x 3

Notes: Again was hoping for a few more reps with 230, but 3 is a PR I’m pretty sure.

BARBELL HIP THRUST

Set 1: 175 lbs x 10

Notes: Still feeling easy.

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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