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 Kabuki Warrior.

 

Athlete Journal, Entry 36 - Hook Grip Improvement

 

I made more progress on the hook grip while also battling cold and throat infection this week.

 

MONDAY

Warmup/Mobility 10min

 

Bench

45x10

45+100chain x5

135+100chain x5

225+100chain x5

315+100chain x4

365+100chain x1

315+100chain x5

 

Dips

Bodyweightx12

Bodyweight+100x10,10,10

 

Grappler Shoulder Press

x10,10,10

 

Front Delt Raises

3 sets

 

Hook Grip Hold

315x30

495x30

605x10

700x15, 15

 

WEDNESDAY

Medium Stand Squat w/Buffalo Bar

Barx10

135x5

225x5

315x5

405x3

495x2 - I didn’t set up square when I walked this out and caused a minor tweak in right IT band/TFL. I decided to continue with some light wraps and no walkout, which was probably not the best idea.

495x12 - Fatigue from my cold kicked in.

 

Band Dumbbell Good Morning

#5 band +150’s x10,10

#5,#5, +150’s x 4

 

Bulgarian Split Squat

140x8 left; none on the right due to the tweak sustained in squatting.

 

AFS leg press 1-leg

190x16,16 per side

 

Glute Ham Raise – Height 3

Bodyweight x 50,30,30

 

THURSDAY & FRIDAY

Took these days completely off to try and recover.

 

SATURDAY

Still sick but powered down the pre-workouts and waited for them to kick in.

 

Deadlifts off 4-5” blocks w/Hook Grip

135x5

225x5

315x3

405x1 -20sec

495x1 -20sec

585x1 -10sec

675x1 -10sec

725x1 -17sec

765x1 -10sec 

 

Dumbbell Bent Over Row

150x20/side – Bicep felt great on these!

 

Chins

3x8  - Felt it strain my bicep.

 

Sled work

Finished with some sled work on lats.

 

SUNDAY

Finally feeling better!

 

Turkish Getup 53x10/side

Lots of heat and massage on bicep all day long as it was definitely strained from the previous day.

 

I want to throw out a big thanks to my friend John Pinder. He has spent the last couple years pushing me to convert to hook grip, and never backed down whenever I told him I didn’t think I could do it. Without him I simply never would have gotten to where I am. I feel this will pay big dividends in the future and I owe him for his unwavering support and being a pain in the ass about it. John is an exceptional trainer of all types from Powerlifting, MMA, Bodybuilding, and general strength and conditioning. I am a moderator on his forum, Iron Addicts, which is my favorite strength and conditioning forum, and I highly encourage people to check it out.

 

 

 

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