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

Chris Duffin

Coach

Powerlifting

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

300x2

335x2

350x16, 15, 10

 

Dips

120x12,12,12,12

 

Kettlebell Twist Raise

26 x16,16,16,16

 

Overhead Band Extension x25,20

 

WEDNESDAY 

 

Glute activation warm up 

 

Safety Squat Bar Squats

155x5

245x5

335x2

425x2

515x2

605x2

655x2,2,2

 

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

405x3

505x3

605x3

705x3

805x2 grinder

 

Deadlift reps

405x 50 seconds medium pace

 

Bent Over Rows

405x18, 20

 

Hook Grip Hold

500x40 seconds

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