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 51 -Squat Therapy

 

 

MONDAY

Bench Press

135x10

185x5

225x5

315x5

365x5,5,4,4 w/2-3 second pause on each

 

Rolling tricep Extension

130x10

180x9,4

 

Overhead Tricep Extension

#3x25,25

 

WEDNESDAY

Warmup: 15min mobility and muscle firing patterns

 

Dynamic Squats to foam box - No belt or wraps

165x10

165+120x5

275+120x5

405+130bandsx3,3,3,3,3,3,3,1 w/30 sec start to start

 

Leg Press – Wide all Adductor

400x12

500x16

650x12,12

 

Glute Ham Raise

Bodyweight x100 total

 

FRIDAY

On lunch break:

 

One Arm Snatch (per side)

45x3

95x3

135x1

165x1

 

Turkish Get Up

88x5/side

 

Dumbbell Fly

45x16,16,16

 

Mace Swings

3 sets x 10/each way

 

SATURDAY AM

Warmup: 15min mobility and muscle firing patterns

 

Bent Over Rows

135x12,12

225x8

315x8

405x5

495x1 - I was planning on a lot more but everything felt very heavy so I took the rest of the workout easy.

 

Neutral Grip Pull Ups

Bodyweight x(16-6): 80 total reps

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