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 57 - Squat Triples and Accessory Work

 

 

MONDAY

Various mobility work and prep of shoulders

 

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x3

365x3

425x3,3,3,3,2

 

Incline Bench w/Chain

135+100x16,12,8

 

One Arm Grappler Shoulder Press

x12,12,12

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Squat

135x5

135+100x5

225+100x3

315+100x3

405+100x3

495+100x3

600+100x3,3

 

Pause Squat w/Safety Squat Bar - 5 second pause at bottom

335x5,5,5

385x3

 

One Leg Adductor Press

290x16,16

 

Band Bad Girls

x30,30,30

 

FRIDAY

Bench

135x20, 20

225x38

 

Bent Over Row

315x8

405x8,8

 

One Arm Barbell Snatch

135x14

 

Revere Grip Rows – low and deep

225x12,12

 

Incline Bench w/Chain

135+100x16,16,16

 

SATURDAY

Band Resisted Dimels for speed

145+#1doubled x20,20,20

 

Hook Grip Holds

495x30sec,30sec, 30sec

 

Reverese Hyper–Glute Raise

20x2 passes

Topic: