Athlete Journal: Chris Duffin, Entry 84 – Extra Training Day

Today I’ve included a video of my extra training day I do every week – also known as “Stupid, Random S**t Day.”

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 84 – Extra Training Day

The workload I’ve hit the last two weeks is killing me!

MONDAY

Circuit x 4 times

Mace Swings x20

Curls x12

Bench

300×2

335×2

350×16, 15, 10

Dips

120×12,12,12,12

Kettlebell Twist Raise

26 x16,16,16,16

Overhead Band Extension x25,20

WEDNESDAY 

Glute activation warm up 

Safety Squat Bar Squats

155×5

245×5

335×2

425×2

515×2

605×2

655×2,2,2

Running late so I had to wrap up.

Deadlift

405 x 50sec slow pace

THURSDAY 

On my lunch break:

Circuit x4 times:

Dips x67,50,43,40

Leg Extension Stack x20,20,20,20

Windmill 95 x2,2,2

Mace Swing 30 x20,20,20,20

SATURDAY 

By then the heavy volume increase was taking its toll.

Glute activation warmup

Deadlift

405×3

505×3

605×3

705×3

805×2 grinder

Deadlift reps

405x 50 seconds medium pace

Bent Over Rows

405×18, 20

Hook Grip Hold

500×40 seconds