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.
Athlete Journal: Chris Duffin, Entry 88 – 5×5 Bench at 425lbs
MONDAY
Warm Up Circuit x 4 Times
Mace Swings x 20 reps
Curls 30×10
Bench Press
300×2
365×2
425×5,5,5,5,3
Dips
120×12,12,12,12
Front Delt Kettlebell Twist Raise
18×20,20,20,20
WEDNESDAY
Safety Squat Bar Squats w/Chain
175×5
175+300×3
285+300×3
395+300×3
505+300×5
550+300×3,3,3
1-Leg Adductor Press
250×16,16
THURSDAY
On lunch break:
Mace Swings x20
CIRCUIT
- Bodyweight Dips x60,40,45,40
- Leg Extension Stack x20,20,20,20
- Lying Band Ham Curl x25,25,25,25
- Front Delt Kettlebell Twist x20,20,20,20
SATURDAY
Deadlift
405×3
505×3
605×1
705×1 – with holdout and no straps
805×4,0
Bent Over Rows
495×12
In reviewing the recent videos of my deadlifts, it looks like I’m going to need to address some hip mobility to get back up to peak deadlift form and weight. Also, as a side note not listed in my log, I’ve started doing the ab wheel at home every non-training day. I just do a few sets from the knees, and am careful not to overdo it since I hit it frequently. I focus on proper spine position and abdominal pressurization.
