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.
I was pretty beat up going into Monday again due to 40+ reps of bent over rows with 405lbs on Saturday. The heavy volume work didn’t leave me much of a foundation for benching Monday, but I still hit some explosive benches, especially considering how long since it’s been since I’ve handled any heavier weights.
MONDAY
Mace Swings
5mins
Curls x 3 sets
Bench Press
275×2
335×2
365×2
405×2
445×2,2 @ .3m/s
Weighted Dips
Bodyweight +120×12,12,12
Walking Bottoms Up
Kettlebell Twist Front Raises 18×16,16,16,16
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
Safety Squat Bar Box Squats
14” box
155×5
245×5
335×3
425×2
515×2
565×2
605×2,2 w/wraps
Adductor Press
250X16,16
Leg Extension
Stack x20,20,20
Glute-Ham Raise
Elevated to max x12,12,12
THURSDAY
Got in a session during my lunch break from work.
Mace Swings x 5min or so
Dips x60,40,30
Kettlebell Twist Front Raises x16,16,16
SATURDAY
Deadlifts (Conventional)
225×3
315×2
405×2
495×2
Romanian Deadlift
495+100×3
545+100×6,4
Bent Over Rows
425×12,9,9
Pull Up
Bodyweight x10,10,10
