Athlete Journal: Chris Duffin, Entry 51 – Squat Therapy

This week I’ll share some of the things I’m doing to check my squat for weaknesses and get my leg and glute firing the way they should be.

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 51 -Squat Therapy

MONDAY

Bench Press

135×10

185×5

225×5

315×5

365×5,5,4,4 w/2-3 second pause on each

Rolling tricep Extension

130×10

180×9,4

Overhead Tricep Extension

#3×25,25

WEDNESDAY

Warmup: 15min mobility and muscle firing patterns

Dynamic Squats to foam box – No belt or wraps

165×10

165+120×5

275+120×5

405+130bandsx3,3,3,3,3,3,3,1 w/30 sec start to start

Leg Press – Wide all Adductor

400×12

500×16

650×12,12

Glute Ham Raise

Bodyweight x100 total

FRIDAY

On lunch break:

One Arm Snatch (per side)

45×3

95×3

135×1

165×1

Turkish Get Up

88×5/side

Dumbbell Fly

45×16,16,16

Mace Swings

3 sets x 10/each way

SATURDAY AM

Warmup: 15min mobility and muscle firing patterns

Bent Over Rows

135×12,12

225×8

315×8

405×5

495×1 – I was planning on a lot more but everything felt very heavy so I took the rest of the workout easy.

Neutral Grip Pull Ups

Bodyweight x(16-6): 80 total reps