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: Chris Duffin, Entry 83 – Ringing in the New Year With 800lb Squats
Coming off a week of no training, travel, and a cold. Not to mention a couple long days moving to the new gym location.
Warm up circuit x 4 Times
Mace Swings x 20 reps
I was pretty well spent from this and could tell I wasn’t recovered enough to continue.
Despite working on the gym all week, I was beginning to feel better and my weight was back up. Not to mention it was New Year’s, so it’s a requirement to do something epic. On the drive to the gym I realized I had not squatted heavy since mid-August of last year. I somehow arrived at the fact I was going to squat 800lbs.
Glute-Activation Warmup – This is the warmup that I’ve been using for both squat and deadlift day for the last year. I’ve worked through several different sequences before arriving at this approach, which has worked quite well for me. Properly engaging the glutes is very important after a day of sitting in the office and will dramatically improve your results as well as reduce the risk of injury.
Pause Squats (5 count in hole, no belt or wraps)
Mace Swings x 20,20,20
Bodyweight Dips x62,40,40,35
Leg Extension stack x20,20,20,20
Front Delt Kettlebell twist x20,20,20,20
Sumo Rep work
Bent Over Rows
Hook Grip Hold
Pull Ups x12,12,10,10