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 88 - 5x5 Bench at 425lbs

 

 

MONDAY

 

Warm Up Circuit x 4 Times

Mace Swings x 20 reps

Curls 30x10

 

Bench Press

300x2

365x2

425x5,5,5,5,3

 

Dips

120x12,12,12,12

 

Front Delt Kettlebell Twist Raise

18x20,20,20,20

 

WEDNESDAY

 

Safety Squat Bar Squats w/Chain

175x5

175+300x3

285+300x3

395+300x3

505+300x5

550+300x3,3,3

 

1-Leg Adductor Press

250x16,16

 

THURSDAY

 

On lunch break:

 

Mace Swings x20

 

CIRCUIT

  • Bodyweight Dips x60,40,45,40
  • Leg Extension Stack x20,20,20,20
  • Lying Band Ham Curl x25,25,25,25
  • Front Delt Kettlebell Twist x20,20,20,20

 

SATURDAY

 

Deadlift

405x3

505x3

605x1

705x1 - with holdout and no straps

805x4,0

 

Bent Over Rows

495x12

 

In reviewing the recent videos of my deadlifts, it looks like I’m going to need to address some hip mobility to get back up to peak deadlift form and weight. Also, as a side note not listed in my log, I’ve started doing the ab wheel at home every non-training day. I just do a few sets from the knees, and am careful not to overdo it since I hit it frequently. I focus on proper spine position and abdominal pressurization.

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