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Fitness

Base Building for Strength (Athlete Journal 113)

I'm experimenting with high-frequency training, and also added a few new exercises into the mix this week.

Written by Charles Staley Last updated on October 31, 2014

A basic tenet of periodization is that each training cycle should start off general and end up specific. Another way to put it is that “a peak is only as tall as the base is wide.”

Of course, the extent of variation between a base and its peak depends on many factors, including, and perhaps most importantly, your training age (“age” meaning how advanced you are). Although advanced athletes require more specificity than novice athletes, they still need variation in their training as well.

“I’m feeling the need for a change of pace for the next few months – more bodybuilding-type stuff, a greater number of exercises, different repetition brackets, and so on.”

This is not to say that the beginning of a new training cycle for a powerlifter should include long-distance running, of course. But the beginning of each new cycle should be used as an opportunity to reestablish generalized fitness abilities, shore up weaknesses, and give some of those well-grooved movement patterns a bit of a rest.

Frequency and Variety

This theme for this week is variety, not only in terms of exercises, but also the workouts themselves. I’m feeling the need for a change of pace for the next few months – more bodybuilding-type stuff, a greater number of exercises, different repetition brackets, and so on.

On a more specific note, I find myself enjoying barbell military presses, which I did twice this week. Nothing heavy, just ascending sets of ten, which feel healthy and productive.

RELATED: Stop Sucking and Train More

Something I’m considering in the coming weeks and months is an increase in frequency, not in terms of days per week, but in terms of how many times per week the three power lifts are performed. There’s some fairly convincing evidence for high-frequency training out there, and given that it’s not something I’ve really given a fair shot, it may offer some promise for me.

That’s all for this week. Enjoy the video and please leave your comments and questions!

This Week’s Training

Weekly Training Volume: 48,898lb

Significant Lifts:

Sorry, nothing this week!

Wednesday, October 22, 2014

Bodyweight: 200.2lb

Volume: 16,054lb

Close Grip Bench Press

Set 1: 45 lbs × 10

Set 2: 95 lbs × 10

Set 3: 135 lbs × 10

Set 4: 135 lbs × 10

Set 5: 135 lbs × 10

Leg Extension

Set 1: 95 lbs × 10

Set 2: 95 lbs × 10

Set 3: 95 lbs × 10

Military Press

Set 1: 45 lbs × 10

Set 2: 55 lbs × 10

Set 3: 65 lbs × 10

TRX Row

Set 1: 200.2 lbs × 5

Set 2: 200.2 lbs × 5

Set 3: 200.2 lbs × 5

Set 4: 200.2 lbs × 5

Supine Curl-Up (Torso Flexion )

Set 1: 5 reps

Set 2: 5 reps

Set 3: 5 reps

Bicep Curl (Dumbbell)

Set 1: 70 lbs × 10

Set 2: 70 lbs × 10

Set 3: 70 lbs × 10

Thursday, October 23, 2014

Bodyweight: 200.4lb

Volume: 14,724lb

1.5″ Deficit Deadlift

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 135 lbs × 3

Set 4: 185 lbs × 3

Set 5: 225 lbs × 3

Set 6: 275 lbs × 3

Set 7: 315 lbs × 2

Notes: Missed 365, and then 495 from floor w no pause

Bench Press

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 3

Set 4: 185 lbs × 1

Set 5: 205 lbs × 1

Set 6: 225 lbs × 1

Set 7: 245 lbs × 1

Double Kettlebell Swing

Set 1: 106 lbs × 12

Set 2: 106 lbs × 12

Set 3: 106 lbs × 12

Back Extension

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Set 3: 135 lbs × 8

Chin Up

Set 1: 3 reps

Set 2: 3 reps

Set 3: 3 reps

Video of this entire session with commentary below:

Sunday, October 26, 2014

Bodyweight: 200.2lb

Volume: 18,120lb

Bench Press (Dumbbell)

Set 1: 100 lbs × 10

Set 2: 140 lbs × 10

Set 3: 170 lbs × 10

Set 4: 170 lbs × 10

Set 5: 170 lbs × 10

Hammer Isolateral Low Row

Set 1: 90 lbs × 10

Set 2: 180 lbs × 10

Set 3: 180 lbs × 10

Set 4: 180 lbs × 10

Low Cable Curl

Set 1: 40 lbs × 8

Set 2: 40 lbs × 8

Set 3: 40 lbs × 8

Set 4: 40 lbs × 8

Military Press

Set 1: 45 lbs × 10

Set 2: 55 lbs × 10

Set 3: 65 lbs × 10

Set 4: 75 lbs × 10

Hammer Curl

Set 1: 80 lbs × 8

A big believer in practicing what he preaches, Charles Staley trains and competes just like his clients. Every Friday you can read what Charles has done in his workout sessions.

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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