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 60 – Bottoms Up
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Floor Press
135×10
185×5
225×5
315×3
365×3
405×5
Rolling Tricep Extension
130×8
180×11,8
Bottoms Up Kettlebell Press
70×6
Bottoms Up Kettlebell Press – walking
53×10,10,10
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
165×5,5
275×3
385×5
495×3
605×3
715×2,1
Pause Squats
385×4
325×5
Glute Ham Raise
100 reps
FRIDAY
Bench
135×20,20
225×44,22,22
Bottoms Up Kettlebell Press
88×0,0,0,0
1 Arm Dumbbell Row
120×10
175×25,25
Deadlift
495x1x1x1 w/30 sec holds
Sled Triceps
2 passes
Mace work
3 sets
Kettlebell Front Raises
26×16,16,16
Out of town for the weekend