Athlete Journal: Chris Duffin, Entry 43 – Killer Band Work

I got in some solid training this week, including some band work that proved to be quite the ass kicker. Next week I’ll probably deload judging by how I felt Friday.

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.