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 58 -650x6 Dimels

 

 

MONDAY

Various mobility work and prep of shoulders

 

Mace Swings

4 sets

 

Bench Press

135x10

185x5

225x5

315x3

365x3

425x4,4,4,3

 

Incline Bench w/Chain

135+100x16,12,8

 

Grappler Shoulder Press 1-arm

X12,12,12

 

Overhead Band Extension

#3x20,20

 

WEDNESDAY

Mobility and prehab x 15min

 

Sumo Deadlift

135x5

225x3

315x3

405x3

495x1

605x1

700x1

 

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

335x5,5,5

 

FRIDAY

Mace work

5 sets working up fairly heavy

 

Bench

135x20,20

225x40,20,25

 

Sled Triceps

3 passes

 

Bottom’s Up Kettlebell Press

4 sets x44lb

 

SATURDAY

Dimel Deadlifts

135x5

225x5

315x5

405x5

495x5

585x2

650x6

 

Band Resisted Dimels for speed

145+#1doubled x20,20

 

1 Arm Dumbbell Row

100x20/side

150x25/side

 

My stomach was bothering me so I called it early on the workout.

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