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 80 - High Volume Bench Week

 

Breaking Muscle Shop

 

MONDAY

 

5min Mace Swings
Curls x 3 sets

 

Bench
300x2
355x2
405x8,7,7,7,5

 

Dips
120x12,12,9

 

Kettlebell Twist Front Raise
18x20,20,20

 

Overhead Band Extension x30,20

 

WEDNESDAY

 

Safety Squat Bar Squat
175x5
285x3
395x2
505x2
Add wraps
605x2
638x2,2,2,2

 

Glute Ham Raise x15,15,15

 

THURSDAY

 

Mace Swings
50lbs x 20

 

Dips x 60,30,30,40

 

Leg Extension
Stack x20,20,20

 

Kettlebell Twist Front Raise
26x20,20,20

 

SATURDAY

 

Deadlift
225x3
315x3
405x2
495x2
585x1
Add straps
675x2
765x5

 

Hook Grip Hold
495x40,40 seconds

 

Bent Over Rows
455x10,10,10

 

Pull Ups x 8,8

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