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 website Kabuki Warrior.
Athlete Journal, Entry 63 – 605lb Hook Grip Hold
MONDAY
Mace Swings
4 sets
Bench Press
135×10
185×5
225×5
315×3
385×3
425×3,2,1
Weighted Dips
Bodyweight +100×12,12,12
Kettlebell Front Raises
26×16,16,16
Overhead Band Extension
#3×20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
165×5,5
275×8,8,8,8,8
Leg Extensions
Stack x20,20,20,20
GHR – Highest elevation
Bodyweight x12,12,12
FRIDAY
Skipped
SATURDAY
Deadlift
135×5
315×5
405×2
495×2
605×1,1 w/30 second Hook Grip hold on each
Bent Over Rows
405×8
495×7
1 Arm Dumbbell Row
120×10
200×25,20
Pull Up Neutral Grip
BW x8,8,8
Superset w/ Mace Swings
X10/side