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

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