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.

 

During the first half of this week I was finishing out the volume week I started midweek last week. I started with a 505x20 squat last Wednesday, and finished up with a 585x6 Romanian deadlift on Saturday, along with some heavy volume rows at 495lbs and 405lbs.

 

 

MONDAY

 

Mace Swings

5mins

 

Curls x 3 sets

 

Bench Press

135x10

225x5

315x2

350x16

 

Slingshot

455x14

 

Weighted Dips

Bodyweight +120x12,12,12

 

Kettlebell Twist Front Raises 18x16,16,16,16

 

Overhead Band Tricep Extension

Green x20,20

 

WEDNESDAY

 

Safety Squat Bar Squats to 14” Box

Unknown warmup sets

635x2

677x2,2

 

Pause squats – no belt, wraps, or rest at top

451x5 w/5 count in hole

 

Adductor press

250x16

300x16

 

THURSDAY

 

Skipped extra workout this week.

 

SATURDAY

 

Sumo Pulls

225x3

315x2

405x2

495x3

Add chain pulling bar forward

495+100x2, 545+100x2, 595+100x2 done as one progressive set

585+100x6

 

Band Resisted Romanian Deadlift

185+bands x25

235+bands x25

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