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 51 -Squat Therapy
MONDAY
Bench Press
135×10
185×5
225×5
315×5
365×5,5,4,4 w/2-3 second pause on each
Rolling tricep Extension
130×10
180×9,4
Overhead Tricep Extension
#3×25,25
WEDNESDAY
Warmup: 15min mobility and muscle firing patterns
Dynamic Squats to foam box – No belt or wraps
165×10
165+120×5
275+120×5
405+130bandsx3,3,3,3,3,3,3,1 w/30 sec start to start
Leg Press – Wide all Adductor
400×12
500×16
650×12,12
Glute Ham Raise
Bodyweight x100 total
FRIDAY
On lunch break:
One Arm Snatch (per side)
45×3
95×3
135×1
165×1
88×5/side
45×16,16,16
Mace Swings
3 sets x 10/each way
SATURDAY AM
Warmup: 15min mobility and muscle firing patterns
Bent Over Rows
135×12,12
225×8
315×8
405×5
495×1 – I was planning on a lot more but everything felt very heavy so I took the rest of the workout easy.
Neutral Grip Pull Ups
Bodyweight x(16-6): 80 total reps
