EDITOR'S NOTE: Welcome to the Athlete Journal of world champion powerlifter Chris Duffin. Follow Chris as he trains and competes in various events over the coming year. Chris's journal will be posted every Tuesday. You can also read about Chris on his personal website KabukiWarrior.com.

 

Athlete Journal, Entry 26: New Raw Squat Record

 

MONDAY

Floor Press

135x10

225x5

315x5

365x1

405x1

425x4 PR!

 

Bench Press

455x1

475x1 PR!

Crazy Bells

135+158xx12,12

 

Smith Machine Shoulder Press

135x8

185x8,8,8,8

 

Overhead Band Triceps Extension

4 sets

 

Band Curls

3 sets

 

WEDNESDAY

15min Mobility Work

 

Squats

165x5

275x5

385x3

495x1 Add belt

605x1 Add wraps

715x1

826x1 PR!!!

 

Adductor is still firing fairly hard for me until I get close to 100% then I don’t feel the pain in the struggle with the iron.

 

Sled Pull Throughs

2 passes

 

 

THURSDAY

DE/RE Bench

45x20

135x25

225x47,25,17 Big PR!

 

Super Set

Sled Triceps Extension

Sled Curls

4 passes

 

FRIDAY - *EXTRA SESSION*

I’ve been running so far behind on Wednesday’s workouts due to my current lack of conditioning I’ve missed nearly all assistance work on the posterior chain the last month. Went in and hit some real quick.

 

Bulgarian Split Squat

BWx12

44lb. KB’s x12,12

88lb. KB x 6

 

GHR

BWx16,16,16

 

Hanging Reverse Squats

4 sets w/band assistance

 

Bulgarian Split Squat

44lb. KB x 12

 

SATURDAY

Bent Over Rows

Bar to mid-shin

135x12

225x12

315x6

405x6

500x10

 

Sled 1-Arm Rows

5 passes

 

Sled 1-Arm Rows

1 pass

 

Chin Ups Neutral Grip

BWx16,12,12

 

KB Face Pulls

50x20,20,18

 

 


 

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