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, Entry 63 - 605lb Hook Grip Hold

 

 

MONDAY

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x3

385x3

425x3,2,1

 

Weighted Dips

Bodyweight +100x12,12,12

 

Kettlebell Front Raises

26x16,16,16

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Squat

165x5,5

275x8,8,8,8,8

 

Leg Extensions

Stack x20,20,20,20

 

GHR – Highest elevation

Bodyweight x12,12,12

 

FRIDAY

Skipped

 

SATURDAY

Deadlift

135x5

315x5

405x2

495x2

605x1,1 w/30 second Hook Grip hold on each

 

Bent Over Rows

405x8

495x7

 

1 Arm Dumbbell Row

120x10

200x25,20

 

Pull Up Neutral Grip

BW x8,8,8

 

Superset w/ Mace Swings

X10/side

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