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 43 – Killer Band Work
SATURDAY
Fasted Training USP Labs style with Anabolic Pump & Powerful
Deadlift – Deficit Pulls off 2” blocks
135×10,10
225×5
315×3
405×1
495×1 – 60 second hold!
Add 100lbs Chain & Straps
495+100×1
605+100×1
705+100×0 – couldn’t lock out
Bent Over Rows
315×12
Pullups
Bodyweight+20×8,8
Pullups – Neutral Grip
Bodyweight+20×8,8,8,8
1 Arm Dumbell Row
140×20,20 each side
Kettlebell Face Pull
50×20,16
40×16
MONDAY
Floor Press
45×10
135×5
225 x5
315×5
365×1
405×4,4
Bench w/Mark Bell sling shot
495×5,5 – just missed 6
Dips
Bodyweight+120×12,12,8
Grappler Shoulder Press
35X25,16,16,12
Overhead Band Extension
#3×20,20
WEDNESDAY
Squat to 14.5” foam
Warmup
165+390 Bands x3,3,3,3,3,3,3,3 in 3:30 – this one is an ass kicker!
165+300 Bands x3,3,3,3,3,3,3,3 in 3:30
(See my video on how to weigh bands below)
Adductor Press on AFS Leg Press
200×16,16 per side
Glute Ham Raise
Bodyweightx100 reps total
Band Bad Girls
#3×20,20,16
FRIDAY
Bench
135×20,50
225×35
Wasn’t feeling too great so I called it a day and went home. I think next week may be a deload week the way Friday felt.
