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 60 - Bottoms Up

 

 

MONDAY

Various mobility work and prep of shoulders

 

Mace Swings

4 sets

 

Floor Press

135x10

185x5

225x5

315x3

365x3

405x5

 

Rolling Tricep Extension

130x8

180x11,8

 

Bottoms Up Kettlebell Press

70x6

 

Bottoms Up Kettlebell Press – walking

53x10,10,10

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Squat

165x5,5

275x3

385x5

495x3

605x3

715x2,1

 

Pause Squats

385x4

325x5

 

Glute Ham Raise

100 reps

 

FRIDAY

Bench

135x20,20

225x44,22,22

 

Bottoms Up Kettlebell Press

88x0,0,0,0

 

1 Arm Dumbbell Row

120x10

175x25,25

 

Deadlift

495x1x1x1 w/30 sec holds

Sled Triceps

2 passes

 

Mace work

3 sets

 

Kettlebell Front Raises

26x16,16,16

 

Out of town for the weekend

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