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 83 - Ringing in the New Year With 800lb Squats

 

 

Breaking Muscle Shop

MONDAY

 

Coming off a week of no training, travel, and a cold. Not to mention a couple long days moving to the new gym location.

 

Warm up circuit x 4 Times

Mace Swings x 20 reps

Curls 30x10

 

Bench Press

185x5

275x3

315x3

350x14

I was pretty well spent from this and could tell I wasn’t recovered enough to continue.

 

WEDNESDAY

 

Despite working on the gym all week, I was beginning to feel better and my weight was back up. Not to mention it was New Year’s, so it’s a requirement to do something epic. On the drive to the gym I realized I had not squatted heavy since mid-August of last year. I somehow arrived at the fact I was going to squat 800lbs.

 

Glute-Activation Warmup - This is the warmup that I’ve been using for both squat and deadlift day for the last year. I’ve worked through several different sequences before arriving at this approach, which has worked quite well for me. Properly engaging the glutes is very important after a day of sitting in the office and will dramatically improve your results as well as reduce the risk of injury.

 

 

Squats

135x5

225x5

315x3

405x2

495x2

Add wraps

585x2

675x2

765x1

800x1

 

Pause Squats (5 count in hole, no belt or wraps)

445x5,5

 

Glute Ham

Bodyweight x20,20,20

 

THURSDAY

 

CIRCUIT

Mace Swings x 20,20,20

Bodyweight Dips x62,40,40,35

Leg Extension stack x20,20,20,20

Front Delt Kettlebell twist x20,20,20,20

 

SATURDAY

 

Glute-Activation Warmup

 

Sumo Pulls

405x3

505x3

605x3

705x3

803x3

 

Sumo Rep work

405x35

 

Bent Over Rows

405x18,17

 

Hook Grip Hold

495x40sec

 

Pull Ups x12,12,10,10

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