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 website Kabuki Warrior.
A very solid week of training with heavy bar speed work mixed with some heavy volume work. I was also able to put together a tutorial on the sumo deadlift, which you’ll find at the bottom of the page. Here’s my training video for the week:
MONDAY
Mace Swings
5mins
Curls x 3 sets
Bench Press
300×2
345×2
405×2
445×2,2,2 @ .36m/s
Weighted Dips
Bodyweight+120×12,12,12
Kettlebell Twist Front Raises 18×16,16,16,16
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
Squats
145×5
235×5
325×3
415×2
505×20 ß yep
Adductor press
250X16
300×16
Inverted Band Hamstring Curls
#4 x30,30,30
Band Bad Girls
#2×30,30
THURSDAY
Lunch break from work.
Mace Swings x 5min or so
Dips x60,40,45
Kettlebell Twist Front Raises x16,16,16
SATURDAY
Deadlifts (Conventional)
225×3
315×2
405×2
495×3
585×5
Romanian Deadlift
585+100 x6
Bent Over Rows
495×8
405×18,8
Pull Up
Bodyweight x10,10,10
