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 61 - Just For Fun

 

Breaking Muscle Shop

 

MONDAY

Various mobility work and prep of shoulders

 

Mace Swings

4 sets

 

Floor Press

135x10

185x5

225x5

315x3

365x3

405x4,3,3

 

Bottoms Up Kettlebell Press – Walking

53x10,10,10,10

 

Bottoms Up Kettlebell Press

88x0,0,0,0,0,0

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Squat

165x5,5

275x3

385x5

495x3

605x3

715x1

760x1

 

Pause Squats w/5 sec pause in hole

385x5

405x5

 

FRIDAY

Bottoms Up Kettlebell Press

36x6

53x8,8

88x2,1,0

 

Incline Bench

135x20,20

225x27,13,11

 

SATURDAY

Deadlift

135x5

225x5

405x3

495x1,1,1,1,1 - w/10sec hold and immediate repeat rep

 

18” Rack Pulls

645x5

735x5

825x5,5,5,5

 

1 Arm Dumbbell Row

Just one set, and no time for a warmup on these - I was already in my Crocs and heading out the door.

200x22/side

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