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.

 

Athlete Journal, Entry 73 - Recovery Mode

 

MONDAY

 

I was pretty beat up going into Monday due to last Saturday being my first day of hitting heavy volume with bent over rows at 405lbs. Didn’t leave me much of a foundation for benching Monday.

 

Bench Press

135x20

185x10

275x5

345x15

Add slingshot

425x15

 

Weighted Dips

Bodyweight +100x12,12,12

 

Walking Bottoms Up

53x12,12,12,12 - Felt real strong here!

 

Overhead Band Tricep Extension

Green x20,20

 

WEDNESDAY

 

After Monday the cold I’ve been fighting for weeks kicked it up a notch and I ended up taking both Wednesday and Thursday off.

 

FRIDAY

 

By Friday, even though I wasn’t better, I was itching to get in the gym, even if it was just to get some blood flowing. So I stopped in on my lunch break from work. 

 

14” Box Squats

155x5

245x5

335x3

415x3,3 - I was planning on 20+ reps but was just moving too slow, so I moved on.

 

Superset

Dips x60,40,30

Leg Extensions x20,20,20

Front Raises x16,16,16

 

SATURDAY

 

Deadlifts

225x3

315x2

405x2

495x5,5

515x1

595x2, 645x2, 695x2 - Done in 45 seconds

 

Bent Over Rows

405x18,16,12

 

Turkish Get Up

88x2/side

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