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 84 – Extra Training Day
The workload I’ve hit the last two weeks is killing me!
MONDAY
Circuit x 4 times
Mace Swings x20
Curls x12
Bench
300×2
335×2
350×16, 15, 10
Dips
120×12,12,12,12
Kettlebell Twist Raise
26 x16,16,16,16
Overhead Band Extension x25,20
WEDNESDAY
Safety Squat Bar Squats
155×5
245×5
335×2
425×2
515×2
605×2
655×2,2,2
Running late so I had to wrap up.
Deadlift
405 x 50sec slow pace
THURSDAY
On my lunch break:
Circuit x4 times:
Dips x67,50,43,40
Leg Extension Stack x20,20,20,20
Windmill 95 x2,2,2
Mace Swing 30 x20,20,20,20
SATURDAY
By then the heavy volume increase was taking its toll.
Glute activation warmup
Deadlift
405×3
505×3
605×3
705×3
805×2 grinder
Deadlift reps
405x 50 seconds medium pace
Bent Over Rows
405×18, 20
Hook Grip Hold
500×40 seconds
