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 Kabuki Warrior.
Athlete Journal, Entry 46 – No Squatting This Week
MONDAY
Incline Bench w/Chains
45+100×10
135+100×5
225+100×5
275+100×5,5,4
Bottoms Up Kettlebell – Walking
53×8,8,8
Rolling Tricep Extension
130×8
170×9,6
Overhead Tricep Extension
#3×20,20
WEDNESDAY
Quad still sore so no squatting today.
Band/Dumbbell Good Mornings
Warmup then
150s+2x#5 bands x10,10
Glute Ham Raise
Bodyweight x100
Band Bad Girls
#2×20,20,20
FRIDAY – Lunch
Bench
135×20
185×20
225×35
50×16,16,16
Kettlebell Snatch
70×10,10,10/side
SATURDAY
Deadlifts from 2” Deficit +bands
135+170×5,5
225+170×5
315+170×5
405+170×5
495+170×4 w/holdout on last one
Bent Over Rows
225×8
315×8
405×15
Chins
Bodyweight x12,12,12
