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 29 - Time to Deload

 

Time to begin deloading leading up to the meet on Dec 1st. Really I started a week prior, but now I'm picking up the pace of dropping out taxing activity. Transitioned a lot of accessory work over to utilizing the sled to generate blood flow but allow quick recover, and dropped all heavy lifting except a moderate bench press on Monday.

 

My hammy and adductor have flared up ever since I had that miss with an 804 squat a week ago. I am hesitant about being able to pull it together for the meet on the Dec 1st, but going to give it a shot.

 

This may not be exciting stuff below but it is a very effective peaking strategy, particularly given my current recovery needs. 

 

MONDAY

Bench Press

135x10

225x5

315x5

405x1

460x1 (paused and also removed elbow sleeves)

 


 

Sled Shoulder Press x 3 passes

Overhead Sled Tricep Extension x 3 passes

 

WEDNESDAY

Prowler x 3 passes

Sled Row x 4 passes

Sled Face Pull x 3 passes

Bodyweight Bulgarian Split Squats – 3 Sets

 

SATURDAY

Prowler x 3 passes

Bodyweight Glute Bridge – 5 sets

Bodyweight Bulgarian Split Squats – 3 Sets

Sled Row x 4 passes

Sled Chest press x 4 passes

Topic: