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 58 -650×6 Dimels
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×3
365×3
425×4,4,4,3
Incline Bench w/Chain
135+100×16,12,8
Grappler Shoulder Press 1-arm
X12,12,12
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Sumo Deadlift
135×5
225×3
315×3
405×3
495×1
605×1
700×1
Pause Squat w/Safety Squat Bar – 5sec pause at bottom
335×5,5,5
FRIDAY
Mace work
5 sets working up fairly heavy
Bench
135×20,20
225×40,20,25
Sled Triceps
3 passes
Bottom’s Up Kettlebell Press
4 sets x44lb
SATURDAY
Dimel Deadlifts
135×5
225×5
315×5
405×5
495×5
585×2
650×6
Band Resisted Dimels for speed
145+#1doubled x20,20
1 Arm Dumbbell Row
100×20/side
150×25/side
My stomach was bothering me so I called it early on the workout.