• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workouts
      • Best Whey Protein
    • Equipment
      • Best Home Gym Machines
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Smith Machine Deadlifts? Smart Strength With Charles Staley

Strength training veteran Charles Staley is here to answer our readers' questions about life and lifting.

Written by Charles Staley Last updated on March 25, 2015

Note: Charles is here on a weekly basis to help you cut through the B.S. and get to the bottom of the biggest questions in health and training. Post your questions via social media or in the comments section below to participate in next week’s mailbag.

Question #1: Steroid Use In Commercial Gyms

READER: How common is steroid use in recreational gyms like 24 Hour Fitness or LA fitness? It seems like so many guys there are huge – way out of proportion to the general population.

CHARLES SAYS: You know what? I really have no idea. But certainly I’d assume it’s very common, particularly when you’re talking about guys who are over 250 pounds and super-lean.

Question #2: Smith Machine Deadlifts

READER: If all I have access to is a Smith machine, is it worth deadlifting on it or should I do something with heavy dumbbells, one-sided stuff, or what?

CHARLES SAYS: First, if you’re doing it on a Smith machine, it’s not a deadlift. But that aside, if all you have access to is a Smith machine, I’d recommend canceling your Planet Fitness membership and joining a new gym that would be more suitable to your needs.

Question #3: How Big Should My Gains Be?

READER: I’ve been a skinny guy all my life (obvious ectomorph) and finally I have started to gain some muscle after training smarter between the ages of thirty and 35. Now my question is, how big should I be? Is there an ideal weight/inch or foot of height? I’m 5’10” tall. My goals are to look good and perform most things better than most people.

CHARLES SAYS: There are no “shoulds” when it comes to this question, unless you’re a serious athlete in a specific sport, and/or unless your occupation has height/weight requirements. In my own case, most lifting aficionados probably would say I look too skinny at 6’1” and 198, but it suits me, so I don’t really care. Learn to find comfort in your own skin!

This Week’s Training

Okay, so this was week three of my hypertrophy block. Next week will be a deload, which means I’ll still be pushing hard, but for much less volume than usual.

The standout lift for the week was a 385×10 on pulls, which kind of came out of nowhere. My best set of 10 ever was with 400, but that was four or five years ago, when I was about twenty pounds heavier, so I was super happy with that set (watch the video below).

I’ve also posted a video on the topic of how to organize your upper body training, so have a look at that as well.

Upper Body Training Design


Weekly Volume: 83,222 Pounds (Last Week’s Volume: 91,298 Pounds)

Significant Lifts:

  • Clean and Jerk: 198×1
  • Deadlift: 385×10
  • Close-Grip Bench Press: 185×8

Monday, March 16, 2015

Bodyweight: 202.4 Pounds

Volume: 22,220 Pounds

Average Weight Per Rep: 133.05 Pounds

Hang Snatch

  • Set 1: 45 lbs × 5
  • Set 2: 66 lbs × 5
  • Set 3: 66 lbs × 5
  • Set 4: 88 lbs × 3
  • Set 5: 110 lbs × 3
  • Set 6: 132 lbs × 1
  • Set 7: 137 lbs × 1
  • Set 8: 154 lbs × 1
  • Set 9: 154 lbs × 1
  • Set 10: 132 lbs × 2

Notes: Q: 85.92

Overhead Squat

  • Set 1: 45 lbs × 5
  • Set 2: 45 lbs × 5
  • Set 3: 45 lbs × 5

Notes: IQ: 45

High Bar Squat

  • Set 1: 45 lbs × 5
  • Set 2: 95 lbs × 5
  • Set 3: 135 lbs × 5
  • Set 4: 185 lbs × 10
  • Set 5: 205 lbs × 10
  • Set 6: 225 lbs × 10
  • Set 7: 205 lbs × 10
  • Set 8: 185 lbs × 10

Notes: IQ: 175.76

Leg Extension

  • Set 1: 130 lbs × 10
  • Set 2: 145 lbs × 10
  • Set 3: 145 lbs × 10

Notes: IQ: 140

45° Back Extension

  • Set 1: 120 lbs × 10
  • Set 2: 120 lbs × 10
  • Set 3: 120 lbs × 10

Notes: IQ: 120

Wednesday, March 18, 2015

Bodyweight: 201.4 Pounds

Volume: 20,995 Pounds

Average Weight Per Rep: 139.96 Pounds

Bench Press

  • Set 1: 45 lbs × 5
  • Set 2: 95 lbs × 5
  • Set 3: 135 lbs × 5
  • Set 4: 185 lbs × 10
  • Set 5: 205 lbs × 8
  • Set 6: 200 lbs × 9
  • Set 7: 195 lbs × 9
  • Set 8: 185 lbs × 9

Notes: IQ: 168.08

Chin Up

  • Set 1: 9 reps
  • Set 2: 9 reps
  • Set 3: 9 reps
  • Set 4: 9 reps

Notes: IQ: 201.4

Bicep Curl (Dumbbell)

  • Set 1: 70 lbs × 10
  • Set 2: 70 lbs × 10
  • Set 3: 70 lbs × 10

Notes: IQ: 70

Skullcrushers

  • Set 1: 65 lbs × 8
  • Set 2: 65 lbs × 8
  • Set 3: 65 lbs × 8

Notes: IQ: 65

Thursday, March 19, 2015

Bodyweight: 201.4 Pounds

Volume: 22,557 Pounds

Average Weight Per Rep: 219 Pounds

Clean and Jerk

  • Set 1: 45 lbs × 5
  • Set 2: 66 lbs × 3
  • Set 3: 88 lbs × 2
  • Set 4: 110 lbs × 2
  • Set 5: 132 lbs × 2
  • Set 6: 154 lbs × 1
  • Set 7: 176 lbs × 1
  • Set 8: 198 lbs × 1

Notes: IQ: 94.76

Deadlift

  • Set 1: 135 lbs × 8
  • Set 2: 225 lbs × 8
  • Set 3: 315 lbs × 8
  • Set 4: 385 lbs × 10 (Video Below)
  • Set 5: 365 lbs × 8
  • Set 6: 318 lbs × 12

Notes: IQ: 296.03

385x10

19″ Box Squat

  • Set 1: 95 lbs × 8
  • Set 2: 135 lbs × 8
  • Set 3: 185 lbs × 8
  • Set 4: 205 lbs × 8

Notes: IQ: 155

Friday, March 20, 2015

Bodyweight: 200.8 Pounds

Volume: 17,450 Pounds

Average Weight Per Rep: 127.10 Pounds

Close Grip Bench Press (Pinkies on Rings)

  • Set 1: 45 lbs × 8
  • Set 2: 95 lbs × 8
  • Set 3: 135 lbs × 8
  • Set 4: 165 lbs × 8
  • Set 5: 185 lbs × 8
  • Set 6: 165 lbs × 8

Notes: IQ: 131.66

Seated Row

  • Set 1: 150 lbs × 9
  • Set 2: 150 lbs × 9
  • Set 3: 150 lbs × 9
  • Set 4: 150 lbs × 9

Notes: IQ: 150

Bicep Curl (Dumbbell)

  • Set 1: 80 lbs × 8
  • Set 2: 80 lbs × 8
  • Set 3: 80 lbs × 8

Notes: IQ: 80

Tricep Pushdowns

  • Set 1: 130 lbs × 10
  • Set 2: 130 lbs × 10
  • Set 3: 130 lbs × 10

Notes: IQ: 130

Check out these related articles:

  • Last Week’s Smart Strength Mailbag
  • Male Body Image and the Pressure to Use Steroids
  • Average Is Crap: the Painful Truth About Making Gains
  • What’s New On Breaking Muscle Today

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!

View All Articles

Recommended Articles

liftheavylifthard2
Lift Stuff: Add Mass to Your Body and Years to Your Life
The RAIL System: Shoulder Mobility for the Bench Press
movereallyquickly
The Fast Way to Long Health: Move Really Quickly
tablet-square
Will Online Programming Make or Break Your Training?

Primary Sidebar

Latest Articles

Oleksii Novikov Will Push Through 2023 Europe’s Strongest Man, World’s Strongest Man Despite Injury

Pavlo Nakonechnyy Withdraws From 2023 Europe’s Strongest Man to Recover from Knee Injury

Hugh Jackman Returns to Wolverine Condition in Workouts for “Deadpool 3”

Nicole Genrich and Josh Patacca Win 2023 Australia’s Strongest Woman and Man

Latest Reviews

ISSA Personal Trainer Certification Review

ISSA Personal Trainer Certification Review

Best Whey Proteins for Packing on Muscle, Shredding Down, Meal Replacement, and More

Best Pre-Workouts for Building Muscle, Running, Taste, and More

Best Home Gym Machines

Best Home Gym Machines

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About