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 34: Some Progress and a Setback

 

A new year and starting it out with possibly a major setback, but also achieving a major breakthrough with my grip.

 

SUNDAY

60min Kettlebell & Rehab Work

 

WEDNESDAY

30min Rehab Work

 

Safety Squat Bar Squats

With small band doubled over knees (135lbs tension)

155x5

245x5

335x5

400x5,5,5

 

Rear Leg Elevated Split Squat

70lb KB x10,10,10

 

FRIDAY

Windmills

95lb Barbell x5,5

125lb Barbell x 3

140x2

Sick, so didn’t do much else.

 

SATURDAY

I was sick, so I got to the gym late and did a minimal warmup. Ten minutes into the workout, I detached one of my right bicep heads (Lacertus Fibrosus, aka the Bicipital Aponeurosis).

 

I spent a couple days trying to schedule visit with surgeon and MRI, but due to the holiday and fact I didn’t go the emergency room, the soonest I could get into one of my two surgeons was January 8. After spending a few days evaluating my mobility and strength with the missing bicep head, I decided to continue training.

 

At this point I have no idea until I talk to the surgeon if I need to get it fixed or not, and if that fix will hold.

 

WEDNESDAY

Still a little sick today, but had time to train.

 

30min Rehab Work

 

Safety Squat Bar Squats

With small band doubled over knees (135lbs tension)

155x5

245x5

335x5

425x5

 

Band Dumbbell Good Morning

120+large x 12

140+large x 12,8

 

Glute-Ham Raise

Bodyweight x 44,23,23

 

SATURDAY

Windmills

95x5, 5 per side

135x5 (Left only due to arm)

 

Bent Over Rows

225x12

315x12 (Was straining arm so stopped)

 

Rack Pulls – Hook Grip

405x30sec

495x30sec

605x20sec

715x14sec

 

This was a huge milestone for me as I have been struggling to gain control of the hook grip hold for years and have failed around 675lbs. I felt like it finally came together. Could have held longer or done more but it was straining the arm some so I stopped there.

 

Pull Ups

Bodyweight x12,12 straining arm so stopped

 

Turkish Get Ups

53x10/side (I had to maintain elbow locked in and perfect control or it would pull on my right arm.)

88x1/side

 

Ab Wheel

Bodyweight x 10,10

Bodyweight + 40 chains x 10

 

Grappler Side to Side - Focused on eccentric stretch of lats.

50x10,10,10/side

 

 

 

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