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.
A very solid week of training with heavy bar speed work mixed with some heavy volume work. I was also able to put together a tutorial on the sumo deadlift, which you'll find at the bottom of the page. Here's my training video for the week:
MONDAY
Mace Swings
5mins
Curls x 3 sets
Bench Press
300x2
345x2
405x2
445x2,2,2 @ .36m/s
Weighted Dips
Bodyweight+120x12,12,12
Kettlebell Twist Front Raises 18x16,16,16,16
Overhead Band Tricep Extension
Green x20,20
WEDNESDAY
Squats
145x5
235x5
325x3
415x2
505x20 ß yep
Adductor press
250X16
300x16
Inverted Band Hamstring Curls
#4 x30,30,30
Band Bad Girls
#2x30,30
THURSDAY
Lunch break from work.
Mace Swings x 5min or so
Dips x60,40,45
Kettlebell Twist Front Raises x16,16,16
SATURDAY
Deadlifts (Conventional)
225x3
315x2
405x2
495x3
585x5
Romanian Deadlift
585+100 x6
Bent Over Rows
495x8
405x18,8
Pull Up
Bodyweight x10,10,10
