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: Chris Duffin, Entry 84 - Extra Training Day

 
The workload I've hit the last two weeks is killing me!  
 

 

MONDAY

 
Circuit x 4 times
Mace Swings x20
Curls x12
 
Bench
300x2
335x2
350x16, 15, 10
 
Dips
120x12,12,12,12
 
Kettlebell Twist Raise
26 x16,16,16,16
 
Overhead Band Extension x25,20
 

WEDNESDAY 

 
 
Safety Squat Bar Squats
155x5
245x5
335x2
425x2
515x2
605x2
655x2,2,2
 

Running late so I had to wrap up.

 
Deadlift
405 x 50sec slow pace
 
THURSDAY 
 
On my lunch break:
 

Circuit x4 times:

Dips x67,50,43,40

Leg Extension Stack x20,20,20,20

Windmill 95 x2,2,2

Mace Swing 30 x20,20,20,20

 

 

SATURDAY 

 
By then the heavy volume increase was taking its toll.
 
Glute activation warmup
 
Deadlift
405x3
505x3
605x3
705x3
805x2 grinder
 
Deadlift reps
405x 50 seconds medium pace
 
Bent Over Rows
405x18, 20
 
Hook Grip Hold
500x40 seconds
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