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 55 – Turning Up the Volume
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 55 – Turning Up the Volume
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Bench Press
135×10
185+100×5
225+100×5
315+100×3
385+100×1 – Felt a tweak in shoulder
365+100×2,2,2,2 – By working my shoulder in between each set I was able to get some volume in.
Rolling Extensions
150×8
180×8,8
Shoulder Press
135×16,16,16
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
135×5
135+100×5
225+100×3
315+100×3
405+100×3
495+100×3
600+100×1,1,1,1,1
Pause Squats w/Safety Squat Bar – 3 sec pause
335×5,5
1 Leg Adductor Press
290×16,16
Band Bad Girls
X30,30,30
FRIDAY
Deadlift
135×5
225×5
315×3
405×1
495×1
585×1
695×1 w/10sec hold
1 Arm Barbell Snatch
135 x 14 w/no rest
1 Arm Dumbbell Rows
100×20
150×30
Pullups Neutral Grip
BWx12,12,12,12
Kettle Bell Snatch
100×20
