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 55 - Turning Up the Volume
MONDAY
Various mobility work and prep of shoulders
Mace Swings
4 sets
Bench Press
135x10
185+100x5
225+100x5
315+100x3
385+100x1 - Felt a tweak in shoulder
365+100x2,2,2,2 - By working my shoulder in between each set I was able to get some volume in.
Rolling Extensions
150x8
180x8,8
Shoulder Press
135x16,16,16
Overhead Band Extension
#3x20,20
WEDNESDAY
Mobility and prehab x 15min
Squat
135x5
135+100x5
225+100x3
315+100x3
405+100x3
495+100x3
600+100x1,1,1,1,1
Pause Squats w/Safety Squat Bar - 3 sec pause
335x5,5
1 Leg Adductor Press
290x16,16
Band Bad Girls
X30,30,30
FRIDAY
Deadlift
135x5
225x5
315x3
405x1
495x1
585x1
695x1 w/10sec hold
1 Arm Barbell Snatch
135 x 14 w/no rest
1 Arm Dumbbell Rows
100x20
150x30
Pullups Neutral Grip
BWx12,12,12,12
Kettle Bell Snatch
100x20