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 57 – Squat Triples and Accessory Work
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×3
365×3
425×3,3,3,3,2
Incline Bench w/Chain
135+100×16,12,8
One Arm Grappler Shoulder Press
x12,12,12
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+100×3,3
Pause Squat w/Safety Squat Bar – 5 second pause at bottom
335×5,5,5
385×3
One Leg Adductor Press
290×16,16
Band Bad Girls
x30,30,30
FRIDAY
Bench
135×20, 20
225×38
Bent Over Row
315×8
405×8,8
One Arm Barbell Snatch
135×14
Revere Grip Rows – low and deep
225×12,12
Incline Bench w/Chain
135+100×16,16,16
SATURDAY
Band Resisted Dimels for speed
145+#1doubled x20,20,20
Hook Grip Holds
495x30sec,30sec, 30sec
Reverese Hyper–Glute Raise
20×2 passes
