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 46 - No Squatting This Week

 

MONDAY

Incline Bench w/Chains

45+100x10

135+100x5

225+100x5

275+100x5,5,4

 

Bottoms Up Kettlebell – Walking

53x8,8,8

 

Rolling Tricep Extension

130x8

170x9,6

 

Overhead Tricep Extension

#3x20,20

 

WEDNESDAY

Quad still sore so no squatting today.

 

Band/Dumbbell Good Mornings

Warmup then

150s+2x#5 bands x10,10

 

Glute Ham Raise

Bodyweight x100

 

Band Bad Girls

#2x20,20,20

 

FRIDAY - Lunch

Bench

135x20

185x20

225x35

 

Dumbbell Fly

50x16,16,16

 

Kettlebell Snatch

70x10,10,10/side

 

SATURDAY

Deadlifts from 2” Deficit +bands

135+170x5,5

225+170x5

315+170x5

405+170x5

495+170x4 w/holdout on last one

 

Bent Over Rows

225x8

315x8

405x15

 

Chins

Bodyweight x12,12,12

 

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