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 personal website Kabuki Warrior.

 

Athlete Journal, Entry 43 - Killer Band Work

 

SATURDAY

Fasted Training USP Labs style with Anabolic Pump & Powerful

Breaking Muscle Shop

 

Deadlift – Deficit Pulls off 2” blocks

135x10,10

225x5

315x3

405x1

495x1 – 60 second hold!

 

Add 100lbs Chain & Straps

495+100x1

605+100x1

705+100x0 - couldn’t lock out

 

Bent Over Rows

315x12

 

Pullups

Bodyweight+20x8,8

 

Pullups – Neutral Grip

Bodyweight+20x8,8,8,8

 

1 Arm Dumbell Row

140x20,20 each side

 

Kettlebell Face Pull

50x20,16

40x16

 

MONDAY

Floor Press

45x10

135x5

225 x5

315x5

365x1

405x4,4

 

Bench w/Mark Bell sling shot

495x5,5 - just missed 6

 

Dips

Bodyweight+120x12,12,8

 

Grappler Shoulder Press

35X25,16,16,12

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Squat to 14.5” foam

 

Warmup

 

165+390 Bands x3,3,3,3,3,3,3,3 in 3:30 - this one is an ass kicker!

165+300 Bands x3,3,3,3,3,3,3,3 in 3:30

 

(See my video on how to weigh bands below)

 

Adductor Press on AFS Leg Press

200x16,16 per side

 

Glute Ham Raise

Bodyweightx100 reps total

 

Band Bad Girls

#3x20,20,16

 

FRIDAY

Bench

135x20,50

225x35

 

Wasn’t feeling too great so I called it a day and went home.  I think next week may be a deload week the way Friday felt.

 

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