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.

 

A very solid week of training with heavy bar speed work mixed with some heavy volume work.  I was also able to put together a tutorial on the sumo deadlift, which you'll find at the bottom of the page. Here's my training video for the week:

 

Breaking Muscle Shop

 

MONDAY

 

Mace Swings

5mins

Curls x 3 sets

 

Bench Press

300x2

345x2

405x2

445x2,2,2 @ .36m/s

 

Weighted Dips

Bodyweight+120x12,12,12

 

Kettlebell Twist Front Raises 18x16,16,16,16

 

Overhead Band Tricep Extension

Green x20,20

 

WEDNESDAY

 

Squats

145x5

235x5

325x3

415x2

505x20 ß yep

 

Adductor press

250X16

300x16

 

Inverted Band Hamstring Curls

#4 x30,30,30

 

Band Bad Girls

#2x30,30

 

THURSDAY

 

Lunch break from work. 

 

Mace Swings x 5min or so

Dips x60,40,45

Kettlebell Twist Front Raises x16,16,16

 

SATURDAY

 

Deadlifts (Conventional)

225x3

315x2

405x2

495x3

585x5

 

Romanian Deadlift

585+100 x6

 

Bent Over Rows

495x8

405x18,8

 

Pull Up

Bodyweight x10,10,10

 

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