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 KabukiWarrior.com.

 

Athlete Journal, Entry 17: Pulled Hamstring

 

SUNDAY

 

Yesterday was the big pull day so I was a little fried but Justin was still in town so benching it was. Didn’t know until I walked into the gym we were doing incline press. I’ve never gone heavy on this before.

 

Incline Bench Press
135x20
225x5
315x3
365x1
405x1
425x0 must have missed my groove as 405 was easy and this I had nothing on
365x5
Justin hit 455, and Adrian Larsen from EPC hit 475.

 

Bottoms Up Kettlebell Press
88x1 I got it!!!
53x8, 8, 8 walking

 

Band Overhead Triceps Extensions
#4 band x 65, 20, 15

 


 

WEDNESDAY

 

Squat using competition bar
165x5, 5
275x3
385x3
495x2 add wraps
605x1
715x3 – PR
755x2 – PR
First rep may have been a little high but hit it on the second. 815 is the all-time powerlifting world record for a knee wrap squat in my weight class.

 

Single Leg - AFS Leg Press
270x12
315x10
360x6

 

Inverted Band Ham Curls
#4x25, 25, 25, 25
Somewhere in this workout My inner left hamstring pulled at the insertion point up near the glute. Didn’t feel bad but felt in tighten up on that last set or two of band hamstring curls.

 

Hook Grip Hold
600x10seconds

 

 

 

 

FRIDAY

 

Elbow mobility work

 

Incline Bench
45x10
135x20
225x28, 15, 12

 

Kettlebell Turkish Getup
53x10/side

 

SATURDAY

 

12 hour fast pre-training using USP Labs style Fasted Training protocol.

 

My pulled hamstring is far from being better. No bleeding but it feels pretty tight and having trouble bending over. Tried to warmup on pulls but just wasn’t happening so I did some rack work to hit the grip. For the most part not much of a workout.

 

Deadlift
135x5
245x2
335x2
445x1

 

Rack work
Hook Grip hold
605x10 seconds

 

Over Under hold
745x10 seconds

 

Spent the next few days trying to get into that hamstring insertion and get it to let loose. No luck yet.

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