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
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
