Athlete Journal: Chris Duffin, Entry 80 – High Volume Bench Week

Last week I did some decent benching, so I decided to bump up the volume this week before the holiday craziness kicks in.

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

MONDAY

5min Mace Swings
Curls x 3 sets

Bench
300×2
355×2
405×8,7,7,7,5

Dips
120×12,12,9

Kettlebell Twist Front Raise
18×20,20,20

Overhead Band Extension x30,20

WEDNESDAY

Safety Squat Bar Squat
175×5
285×3
395×2
505×2
Add wraps
605×2
638×2,2,2,2

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
26×20,20,20

SATURDAY

Deadlift
225×3
315×3
405×2
495×2
585×1
Add straps
675×2
765×5

Hook Grip Hold
495×40,40 seconds

Bent Over Rows
455×10,10,10

Pull Ups x 8,8