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 22: Training Through It

 

Still sick all week but able to train. 

 

MONDAY

Warmup: 20min of mobility work

 

Bench

135x10

225x10

315x5

365x5

Add sling shot

455x5

495x3

Didn’t do as well as last week. Still sore from repetition day.

 

Lockouts

445x5,5,5,5 with 5sec pause

 

Shoulder Press with Thunder Thruster

#3+45 x12,12,8,6

Supersetted with

Curls on Isolation bench including focused tricep extension

26kb x 12,12,12,12

 

Rolling Tricep Extension

155x12

 

WEDNESDAY

Warmup: 20min mobility and rolling

Squats with briefs to give adductor a break

275x3

385x3

495x3

605x1

715x1

Didn’t go to depth on any of them

 

AFS Leg press with 1 leg

190x16,16,16 per side

 

Glute-ham Raise

BWx12,12,10,8

 

Band Bad Girls

#3x20,20,20

 

THURSDAY

Moved repetition day to Thursday and was certainly feeling the one day earlier as I was still very sore from Monday. Hopefully this will improve my Monday workouts. I was totally prepared to recalibrate my rep day goal, so I was quite surprised when I crushed a PR for first set as well as 3 sets combined.

 

10min mobility work

 

Incline Bench

45x20

135x20

225x30,16,12 for 58 total

 

Turkish Getup

53x5/side

 

Bicep Curls with focused tricep Ext.

50x16,16,16

 

SATURDAY AM

These fasted sessions simply are not working with this cold. If I'm still sick next week, I’m going to have to move my workout to the afternoon so I can be well fed on protein first and ready for a carb load afterwards. It took me over two hours to finish this workout, although there were some interruptions with coaching, chasing around my 4-year-old, and showing the gym to potential members.

 

Bent Over rows – bar to midshin

135x10

225x10

315x10

405x14,12,12

 

Chins

BWx12,12,12,12

 

Kettlebell Face Pulls

50x20,20,20,20

 

I could barely move my arms my rear delts were so on fire with lactic acid after the kettlebell face pulls. It was crazy.

 

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