Athlete Journal: Chris Duffin, Entry 57 – Squat Triples and Accessory Work

I hit triples this week on my squats and was pretty happy about that. I’m still taking a break from heavy deadlifts and my adductors are pretty fried so I’m being smart about accessory work.

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