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Fitness

What Have You Done For Me Lately? (Athlete Journal 100)

The most successful people keep constant pressure on themselves. This is the price that must be paid for excellence.

Written by Charles Staley Last updated on July 25, 2014

The title of this week’s blog comes from a former coach of mine. He’d always bring it up whenever I referenced a relatively old personal record (PR), and his point was, in essence, that you’re only as good as your last workout.

For older athletes, it’s even more important to detach yourself from accomplishments from years gone past. In fact, although I use the Strong workout app to archive my training records, each New Year’s day I delete the previous year’s records. This keeps me grounded and realistic when planning my current training, and it also keeps me continuously hungry to notch up my PR’s at any and every opportunity.

In your own training, regardless of your age, remember that fitness levels (including maximum strength) are not set in stone, and in fact, will erode the moment you start slacking on your training. The most successful people keep constant pressure on themselves. This is the price that must be paid for excellence.

This Week’s Training

I’ve got several videos for you this week. I’ve been hitting it pretty hard, and in fact, this week’s pulling session was probably the hardest one I’ve ever done. I’m also feeling quite healthy, aside from some lumbar stiffness from Thursday’s session that lasted a few days.

All in all, I’m feeling very focused and on track – hope you’re similarly dialed in. Always appreciate your questions and comments, so don’t be a stranger!

Training Log

Weekly Training Volume: 46,763 lbs (Last Week’s Volume: 49,601 lbs)

Significant Lifts:

  • Cambered Bar Squat 295×3
  • Bench Press 250×1, 200×10
  • Chins: 13 Reps
  • Deadlift: 375 (5×5)

Monday, July 14, 2014, 5:40 PM

Bodyweight: 202.6 lbs

Volume: 12,745 lbs

CAMBERED BAR SQUAT

Set 1: 65 lbs × 5

Set 2: 115 lbs × 5

Set 3: 155 lbs × 5

Set 4: 205 lbs × 5

Set 5: 245 lbs × 3

Set 6: 295 lbs × 3 (Video Below)

Set 7: 245 lbs × 5

295x3

BACK EXTENSION

Set 1: 135 lbs × 8

Set 2: 135 lbs × 8

Set 3: 135 lbs × 8

LEG EXTENSION

Set 1: 165 lbs × 8

Set 2: 165 lbs × 8

Set 3: 165 lbs × 8

Wednesday, July 16, 2014, 8:25 PM

Bodyweight: 200.8 lbs

Volume: 7,673 lbs

BENCH PRESS

Set 1: 45 lbs × 5

Set 2: 95 lbs × 5

Set 3: 135 lbs × 5

Set 4: 185 lbs × 3

Set 5: 205 lbs × 1

Set 6: 215 lbs × 1

Set 7: 225 lbs × 1

Set 8: 240 lbs × 1

Set 9: 250 lbs × 1

Set 10: 200 lbs × 10

CHIN UP

Set 1: 13 reps (Video Below)

13 Chin ups

Thursday, July 17, 2014, 7:45 AM

Bodyweight: 199.4 lbs

Volume: 13,285 lbs

DEADLIFT

Set 1: 135 lbs × 3

Set 2: 135 lbs × 3

Set 3: 225 lbs × 3

Set 4: 275 lbs × 1

Set 5: 325 lbs × 1

Set 6: 375 lbs × 5

Set 7: 375 lbs × 5

Set 8: 375 lbs × 5

Set 9: 375 lbs × 5

Set 10: 375 lbs × 5 (Video Of All 10 Sets Below)

July 17 Pulls

HIGH-BAR SQUAT

Set 1: 45 lbs × 5

Set 2: 135 lbs × 5

Set 3: 185 lbs × 5

Saturday, July 19, 2014, 10:19 AM

Bodyweight: 200 lbs

Volume: 13,060 lbs

BENCH PRESS (DUMBBELL)

Set 1: 100 lbs × 15

Set 2: 160 lbs × 10

Set 3: 160 lbs × 10

Set 4: 160 lbs × 10

Set 5: 160 lbs × 10

BENT OVER ROW (DUMBBELL)

Set 1: 80 lbs × 8

Set 2: 80 lbs × 8

Set 3: 80 lbs × 8

Set 4: 80 lbs × 8

BICEP CURL

Set 1: 65 lbs × 10

Set 2: 65 lbs × 10

Set 3: 65 lbs × 10

Set 4: 65 lbs × 10

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 this week 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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