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 72 – My New Toy
MONDAY
Bench Press
135×20
185×10
275×5
335×19
Add slingshot
445×14
Weighted Dips
Bodyweight +100×12,12,12
Walking Bottoms Up
53×8,8,8,8
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
Warmup (Goblet Squats, Bulgarian Split Squats, Glute Prep Work)
Safety Squat Bar (SSB) Box Squat to 14” Box
155×5,5
245×5
335×5
425×10,7,8 – Stopping point based on GymAware speed
475×5
SSB Pause Squats
455×5,4
Glute-Ham Raise
Bodyweight x20,20,20,20
THURSDAY
Superset
Dips x50,40,30,40
Mace Swing x 20,20,20,20
Reverse Hyper Holds x 20,20,20,20
SATURDAY
Deadlifts
225×3
315×2
405×2
495×5,5
515×1
585×2 635×2 685×2 done in 45 seconds
Bent Over Rows
405×16,12,7
Turkish Get Up
88×2/side
Here is the first in a series of videos on misunderstood cues. This week we discuss the sumo deadlift: