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Fitness

Athlete Journal: Charles Staley, Entry 79 – Turning Up the Volume

The high-rep kettlebell work I've been doing to prepare for the Tactical Strength Challenge has lowered my overall volume, so I plan to bring it back up in coming weeks.

Written by Charles Staley Last updated on February 28, 2014

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.

Well, my training volume has dropped for three weeks in a row, and not by design. Part of it is that after doing high-rep kettlebell work, I’m finding myself completely spent, and I end up blowing off additional posterior chain work, which accounts for a lot of volume.

Next week, and for coming weeks, I’ll be focusing conscientiously on bring this volume back up, regardless of how it happens. As the old saying goes, “The wider the base, the higher the peak.”

Weekly Volume And Noteworthy Lifts:

  • Volume: 24,510 lbs (Last Week: 38,322 lbs)
  • Deadlift: 315×10
  • Kettlebell Snatch: 53×40

Wednesday, February 19, 2014, 5:50 PM

Bodyweight: 197.6 lbs

Volume: 7,985 lbs

POWER CLEAN

Set 1: 65 lbs × 3

Set 2: 65 lbs × 3

Set 3: 95 lbs × 3

Set 4: 115 lbs × 3

Set 5: 135 lbs × 3

Set 6: 155 lbs × 1

Set 7: 175 lbs × 1

Set 8: 185 lbs × 1 (Video Below)

Notes: This was just for fun – hadn’t done a clean in over a year.

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 3

Notes: I experienced some strange pain in my left kneecap that I couldn’t shake off, so that ended my squat session early.

KETTLEBELL SNATCH

Set 1: 36 lbs × 50

1-HAND KETTLEBELL SWING

Set 1: 36 lbs × 80

Thursday, February 20, 2014, 5:50 PM

Bodyweight: 198 lbs

Volume: 2,165 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 2

Set 5: 210 lbs × 2

Saturday, February 22, 2014, 5:55 PM

Bodyweight: 198.6 lbs

Volume: 14,360 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 225 lbs × 2

Set 5: 225 lbs × 2

Set 6: 315 lbs × 1

Set 7: 400 lbs × 3

Set 8: 315 lbs × 10 (Video Below)

Notes: 400 felt terrible today, but I managed to get a fairly decent backoff set in afterward.

KETTLEBELL SNATCH

Set 1: 53 lbs × 40

BARBELL HIP THRUST

Set 1: 315 lbs × 10

Set 2: 385 lbs × 6

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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